5 Simple Tips to Conquer Every Day Like a Super Hero!

Super Hero

Do you ever wonder how some people are so successful? We all have the same 24 hours in a day. How does so many people accomplish more than others. It’s no accident and start with these 5 simple tips to help you conquer every day like a super hero and seize every day.

1. Prepare for your day, the night before

This is one of the most influential things you can do to set you up for success the next day. Start by making a short “To-Do List” of 5-10 things you plan to accomplish for the next day. Next, schedule time to accomplish these tasks. Why schedule it? If you don’t take the time pencil it in to your schedule or calendar on your phone, the odds are against you that procrastination will kick in or something will come up and it will be pushed to the end of the day after work, time with the family, or even forgotten.

2. Get At Least 7 Hours of Sleep

Sleeping Baby

The rest of this blog post is worthless if you don’t make sleep a priority. Who cares if you wake up at 4 A.M. if you went to bed three hours earlier?

You won’t last very long!

You may use stimulants to compensate, but that isn’t sustainable. In the long-run, your health will fall apart. The goal needs to be long-term sustainability.

Getting a healthy amount of sleep is linked to the following:

• Increased memory
• Longer life
• Decreased inflammation
• Increased creativity
• Increased attention and focus
• Decreased fat and increased muscle mass with exercise
• Lower stress
• Decreased dependence on stimulants like caffeine
• Decreased risk of getting into accidents
• Decreased risk of depression

And tons more… Seriously! Google it.

3. Don’t Skip Breakfast

Pre-Workout Food 5-6-13

I’m sure you’ve heard breakfast is the most important meal of the day, yet either skip it or eat a small bite before running out the door to head to work. This is a big mistake. When you wake up in the morning, your blood sugar levels are at rock bottom. You’re body has been burning calories while you were sleeping for at least 7-9 hours. This means your tank is on empty and your brain is running on fumes at best. It’s important to fill up the tank, before you start your day to give your brain and body the fuel it needs to get the pistons firing on all cylinders.

4. Get Your Workout in Before You Go To Work

If you want to be among the healthy, happy, productive, and successful people in the world, get in the habit of regular exercise in the morning before excuses and life get in the way. Exercise has been found to decrease your chance of depression, anxiety, and stress. It is also related to higher success in your career. Whatever your preference, get your body moving. If you don’t put your health first, every other aspect of your life will suffer as a consequence.

5. Consume More Protein

Types of ProteinTim Ferriss, in his book, The 4-Hour Body, also recommends 30 grams of  protein 30 minutes after waking up.

Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevents spikes in hunger.

Eating protein first decreases your cravings for white carbohydrates. These are the types of carbohydrates that includes bagels, toast, and donuts.

For people who avoid dairy, meat, and eggs, there are several plant-based proteins. Legumes, greens, nuts, and seeds all are rich in protein.

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Are Supplements Becoming The New Snake Oil?

Snake Oil

I’m not sure when it began, but I can tell you that supplements have crossed over from being beneficial to more similar to snake oils and placebos. For over 6 years, I’ve been personal training. Prior to this, I worked for Walgreens and several other pharmacies for a couple of years; I have watched the industry go from bad to worse.

Originally, supplements were designed to fill in the gaps regarding where to obtain nutrients, vitamins, and minerals that you weren’t able to get from your food. Now, they are being peddled as miracle cures from everything to fat loss, increased energy, and the list goes on. There is little to no oversight when it comes to developing, producing, and selling items labeled as dietary supplements. In 2011, congress pushed to implement the Dietary Supplement Labeling Act of 2011 to attempt to fix this problem. It was never enacted due to the several hundred billion dollar industry that would drastically have suffered from this bill being instituted.

Supplements vs. Whole Foods

Any whole food you purchase has gone through FDA approval. However, dietary supplements do not have any regulation – ZERO!  Whole foods are more complex. For example, eating whole foods, such as lean meats, fish, eggs and dairy, have the appropriate ratios of amino acids to make complete proteins; they actually satisfy all the essential amino acids (protein) needed by the body. Conversely, a non-FDA approved dietary supplement, such as protein powders, can claim they have the same effect, yet no proof is required what-so-ever!

SupplementsDo You Really Need Supplements? 

If you are a healthy individual who consumes fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats and fish, you most likely don’t need supplements. There are some cases where even healthy individuals may require supplements or fortified foods, such as women who are pregnant, adults who don’t consume over 1,600 calories daily, vegans or vegetarians who eat a limited variety of foods, and adults over the age of 50. If you have a medical condition that effects how your body absorbs nutrients or have had recent surgeries on your digestive track, supplements may be one of the only ways you can consume the nutrients your body requires.

What to Look at When Choosing a Supplement:

Should you choose and have a doctor recommend you taking a supplement, you should look at the following things:

Check the Label – Read over each active ingredient and make sure you don’t have any know allergies and check with a pharmacists for any potential reactions to prescription medications you may be taking currently.

Read Serving Sizes – Many supplements are deceptively marked, misleading, or false. The nutritional label and ingredients may be listed, but may require 2,3, or more scoops, capsules, packet, etc. and may only have 6-12 servings which means they may only last a week if taken as directed requiring you to purchase more often. Some multivitamins and other supplements may boast having 500-1000%+ of the daily value(DV) based or the Recommended Dietary Allowances (RDA’s). This usually is unnecessary since your body can only absorb some much at one time, or can be even toxic if you over consume certain vitamins and minerals. Also, if you are already consumed your RDA’s through food, consuming more through supplements may put additional strain on your body as well.

Check Expiration Dates – Supplements can lose potency over periods of time and even become toxic, so if there isn’t an expiration date on the product, set it down and look elsewhere for it.

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How to keep sodium from ruining your weight loss goal

One of the largest obstacles in the majority of people not hitting their weight loss goals is due to sodium, not just calories. Sodium does not add fat or calories. However, sodium does cause your body to retain water. Most people are very conscious of calories and the accompanying affect these days on weight gain, though few understand how much the sodium hidden in their food and beverages is weighing them down. Literally! Here are a few tips to help you overcome this unnecessary road block on your way to your weight loss goal and a healthier body.

1. Read EVERY Label

Most manufacturers add sodium to most processed and prepared foods and beverages not only for taste, but to preserve them. Sodium is an essential electrolyte the body needs, but in small doses. The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you have high blood pressure, diabetes or chronic kidney disease. One tablespoon (15 milliliters) of soy sauce, for example, has approximately 1,000 mg of sodium. Click HERE to view the Center for Disease’s Dietary Guidelines for Sodium.

2. Prep Your Own Food

The best way to ensure you don’t fall victim to sodium, prepare your own meals everyday and week. Even though a lot of restaurants post their calories on the menu, few have sodium added on their menu. According to the CDC, 75% of sodium Americans consume is in processed foods and restaurant meals. Also, most processed foods typically have salt or other additives containing salt. Processed foods include bread, prepared dinners like pasta, meat and egg dishes, pizza, cold cuts, bacon, cheese, soups, and fast foods. If you are looking to start making major cuts at home, I would recommend starting with cutting or reducing some of these foods from your diet first.

3. Don’t Add More Salt

While some recipes call for adding salt, many foods already have sodium in the naturally.  Some foods naturally containing sodium include all vegetables and dairy products, meat, and shellfish to name a few. Condiments also contain salt, so be sure to read the labels and add in moderation.

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4 Reasons To Eat More Protein


Complete Proteins

Are you consuming enough protein? For the majority of you the answer is no and I’ll explain the 4 reasons why you need more protein in your diet. There are so many different types of food, protein shakes, bars, powders these day. It’s hard to know which actually provide an adequate amount or quality of protein and which supplements are just sugar and fairy dust these days with the amount of health misinformation out numbering the actual health facts.

1. What Is Protein, and Why is It Important?

First, lets start with what protein is, and why it’s so important to get sufficient amounts of it in even if you are not a frequent visitor to the gym. The building blocks of muscle are protein and the building blocks of muscles are amino acids. They are used for many functions such as building/repairing body tissue/structures, synthesis of your hormones, and enzymes. There are two main classes of protein: essential and non-essential amino acids. Essential amino acids cannot be manufactured by the body or can but in insufficient amounts. Non-essential amino acids are called non, due to the fact the body is able to manufacture them from dietary nitrogen as well as from fragments of carbohydrates and fats.

2. Not All Protein is Created Equal!

While most of you eat protein in almost every meal, not all protein is equal. What does that mean? There are two types of proteins: complete proteins and incomplete proteins. A complete protein is any food or dietary supplement that supplies all of the essential amino acids in the appropriate ratios. An incomplete protein on the other hand lacks in one or more of the essential amino acids the body requires. If one or more essential acids are missing or there is an inadequate amount at the time of digestion your body’s protein will be reduced.

Types of complete protein sources are: Whole egg, meat and poultry, fish, milk and milk products, quinoa, and whey protein. If you are a vegetarian or vegan there are a list food combinations you can eat together to ensure you are consuming all of the essential amino acids. These combinations are rice and beans, peanut butter on whole wheat bread, yogurt and granola, oatmeal with milk.

3. Why does cutting your caloric and carbohydrate intake actual hurt you more then help?

I’ve come to learn that most of us hurt our metabolism and weight loss programs more than help it when drastically reducing our carbohydrate and caloric intake in addition to increasing our activity levels. The reason for this is due to your body’s constant need for energy for our brain and nervous system. When cutting your calorie or carbohydrate intake too low, the body has no choice but to utilize your protein intake for immediate energy needs then using it for building muscle and other essential functions.

4. How much protein should you consume?

This is a component of peoples diet that most struggle with. The Recommended Dietary Allowance for sedentary adults is 0.4 grams per pound. According the Center for Disease Control, it’s recommended that 10–35% of your daily calories come from protein. These percentages vary depending on what your goals are. For instance, a strength athlete requires more muscle and in turn more protein to gain muscle mass while endurance athletes don’t require as much lean body mass, so the required amount of protein needed is less. No matter what the percentage amounts to at the end of the day, your protein numbers should fall within the recommended ranges below depending on the sources/types of protein, weight, and goals according to the National Academy of Sports Medicine (NASM).

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A Successful Workout Is When Preparation Meets Opportunity

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I’ve heard almost every excuse in the book as to why people are not able to achieve success with their workout, ideal physique, and/or fitness goals. Here are the 5 most valuable tips I share with all my clients to overcome obstacles that you get for free, so pay attention and take notes!

1. Track Your Food 

You will never be able to create solutions without being accountable and identifying problems. Any time you go to change your body composition it comes down to calories in vs. calories out or energy in vs. energy out. I teach my clients to treat calories like currency to help them better understand the importance. Medical studies show and prove that keeping a food journal doubles your likelihood for weight loss! I recommend tracking your food/beverages by either grabbing an old fashioned notebook, creating a spreadsheet on excel, or by simply downloading one of thousands of free calorie counting applications and websites available. One of my favorites is MyFitnessPal (www.MyFitnessPal.com). I use this program with most of my clients because It’s simple to setup on your mobile device and user friendly. It even has a bar code scanner that has most items in it’s database. In addition, you can create custom recipes and break down specific serving sizes to more accurately track your caloric intake.

2. Prepare Your Food/Snacks In Advance

If you take the time to cook your food and prepare healthy snacks, you will most likely eat healthy throughout the day. I have taken dozens of my clients grocery shopping and seen every one of them succeed by simply taking an hour to cook all their food for the week in advance and storing it for later. Thus, it is cheaper and healthier to make food in bulk and in advance than eating any value meal from your nearest fast food restaurant.

3. Don’t Skip Meals

 Without proper preparation, you may skip meals or you wait too long to eat in between meals, your blood sugar or insulin numbers will drop off causing you to see a drop off in energy, reduce your optimal brain function, and lead to possibly overeating or worse creating deficiencies.

4. Commit Time Everyday to Exercise = No Excuses

Even though I’m a personal trainer, it is difficult for even myself to get workouts in. If you are like myself and feel exhausted by the end of a long work day, then I would recommend scheduling a workout in BEFORE you go to work to reduce the chances of you not getting in at all. Even if you don’t make it to the gym, you can walk even just 15-20 minutes before work, set a timer every hour or two to get up or stop what you are doing to walk for 5-10 minutes, and then commit to walking another 15-20 minutes before dinner. Congratulations! You just did and hour of exercise and didn’t even have to drive to a gym. Mission accomplished!

5. Drink More Water

You might just be thirsty! Feeling hungry or cravings kicking in? Sometime it is your body telling you it is thirsty. No joke! Approximately 60% of the adult human body is composed of water. While deficiencies from lack of macro-nutrients, vitamins, and minerals can take weeks to years to develop, the human body cannot survive without it for several days. So, how much water should one consume? According to the National Academy of Sports Medicine (NASM), 13 cups of water for sedentary men and 9 cups for sedentary women. If participating in a fat-loss program, add another 8 ounces of water for every 25 pounds of weight you are above your ideal body weight.

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