Flexible Dieting

Did you know you can still enjoy all the delicious food you crave and still lose weight? Sounds way to good to be true right? It’s not a fairy tale let me assure you. You can have that 🍩 🍩 or 🍕 or 🍔 through flexible dieting.

Before we eat all those foods we need to understand what flexible dieting is and how we can still enjoy life. Our bodies require a certain amount of energy to properly function. There are a ton of Macronutrients calculator on the web for free that will help you figure your personal data out. Macronutrients consists of carbs, fats, and protein. When you know how much you need compared to how much your consume you will be able to adjust. That’s what a macronutrients calculator will help you with.

Once you’ve established your stats the rest is watching your calorie or macro intake. If you’re allowed 2500 calories and a donut is 200 calories you can have a donut which knocks your calories down to 2300.

What does this mean though? It means it doesn’t matter what diet you’re on calories in vs calories out is how we make progress. I will allow myself to snack, but most of my calories come from whole foods. Still being conscious of the food we are consume during the day will still allow us to be flexible. This is absolutely guaranteed to work.

My message is this if you want to lose weight and stay on a sustainable diet plan watch your calories in vs calories out. You can have a slice of za ,but remember that there should be a balance too.

Breath

Breathing is important. Obviously, but not all Breathing is supposed to be done the same. What I mean by this is our body responds to different stressers and our breathing is effect from each response. Being able to control our breathing or even perform it the correct way can help complete the task at hand.

Let’s say I am working out and I am in the middle of a squat session. During a heavy squat I brace and fill my diaphragm up with air and push my belly down and out. I hold that breath and descend to a squat position and when I come back up to stand I am releasing my breath helping me push through on the way up. Doing this allowed my body to stay tight ( by bracing) through the whole squat process. If I would have took a breath and let go (as I was descending in the squat) I would have had to take a breath at the bottom. Doing that would make me lose that brace and I would not be able to squat as much as I could.

When I run low steady distance runs I have a cadence when I breathe. When I throw punches I exhale on the concentric phase of the punch. Many different types of Breathing for many exercises modalities.

Well how do I know when and what breath work to be done? That’s a great question and Brian Mckenzie breaks down his 5 gears of breathe work for you here.

I’ve used this breathe work format for about a year and it’s helped me create some distance from my perceived limitations. I’ve done the battle ropes for 62 minutes after a max effort session. I had the better conditioning in my fight a year ago. I have increased my intra abdominal pressure for heavy compound lifts.

Breathing is not just for life or exercise either. When we’re in a fight or fight my version haha, our bodies pump more blood and dilate our blood vessel in order to keep us alive. I encourage you to try the box method,or the wim hof method to build better breath awareness.

As always keep getting in your reps Amrap as many reps as possible.

Areas of Health

I believe health is much more than just physical. The illustration shows other important areas of health.

The first area is diet. Diet has many important functions in health. Diet is closely related to our daily energy. We need to consume enough calories to keep our bodily functions primed. Diet could relate to fitness or health goals. If I want to bulk I need more calories in than consumed, and if I need to lose weight I must reduce my calories. If I have a chronic disease I can moderate some of the desired foods.

The second area is exercise. We all know that exercise is essential. Exercise creates a response in our bodies that create adaptation and secretion of hormones. It also helps span the amount of calories needed to reduce daily if we are trying to lose weight, because we are moving more. Sleep enhancement has also been a huge result reported.

Sleep is another critical aspect of health. When we sleep our bodies are able to heal. Imagine compounding good nutrition habits with sleep habits, all while training appropriately, and the result to be had.

Health is wealth. The more we take care of ourselves the better we can do for our loved ones. That’s less medical care, less operations, a longer life with improved quality of living.

I can help you on your journey. We can make small,but massive change in your life together ❤. Do it for you, do it for your family 👪. I’m a personal coach, and I want to help you reach your goals. As always keep getting in your reps Amrap as many reps as possible and please feel free to keep reaching out.

Get Moving

Do you want to feel like a $1,000,000? Do you want to walk, talk, and embody confidence like a millionaire?

If you answered yes keep reading. Every single one of these brilliant entrepreneurs dedicate their success to routine. Every morning they make time to get up and practice self love 💘 💕 💗 ❤ in the form of exercise.
Think about that for a second…. Millionaires get up and take a power hour focused on health!

Tony Robbins takes cold showers, and says, “emotion is energy in motion.” If you’re suffering from the season change, get moving!

You don’t have to take extreme measures, but you do need to take action. If you want to benefit from improved sleep quality, more energy, a better focus of control, and greater self-effacy let’s get training together.

When we move and train we get hit with dopamine and endorphins. These two hormones are primarily responsible for happiness.

I’m here to help. My last post got quite the response, so my invitation is still open please feel free to reach out and let’s start getting some pep in our step. As always keep getting in your reps Amrap as many reps as possible.

Why is the goal to get better 1% everyday?

Why is the goal to get better 1% everyday.

I have been using my routines for a month now and the results are in. I wanted to become a water drinker for awhile. I know it doesn’t sound hard, but it is for me because I absolutely hate water. It’s bland and I always had my mind on some other drink like coffee or something sugary. Obviously we know we need water, It’s an essential part of life. The goal I had was to try to drink a gallon a day, but it only lasted 3 days tops. I immediately went back to the drawing board to see how to stay motivated with this rourine.

I know the question you’re probably asking is, what’s so significant about water that I took the time to write a post about it?

Let me tell you, it wasn’t the act of drinking water, but how I could use it to start a routine.

I started off creating a goal that was to big for me to achieve. Trying to drink 1 gallon of water each day was huge task for someone who probably only drinks a glass. I was setting myself up for failure even before I started. I had to reevaluate what I had to do. Instead of thinking about how much water I wanted to drink per day I started to think how do I make it a habit to drink more.

I then made a routine for myself for every morning, I’ve been getting up throwing water on my face and drinking 16 0z first thing in the morning. I figured if I could just start my day drinking water It would start my day off with a successful task, and that can lead my day on a positive note. My 1% change can lead to bigger habits along the way.

Having a morning routine has not only made me successful drinking water, I actually noticed a difference in my overall performance for the day. It has started a chain reaction. Since I’d wake up, drink 16 oz of water, throw COLD water on my face I would take that success and continue to do more things I needed to get done like my mobility routine and meditation.

The point of this is that I made a marginal change, 1%, of my day and doing so has compounded in many areas of life.

I have took this approach to many different habits and routines in my live. Just simplifying a goal and completing that 1% everyday can creat great habits and will get you to that 100%. We ALL have the ability to reach our goals. We have to start small and meaningful first. I’m learning everyday how to become the best me and I hope the same goes with you!

As always keep getting in your reps. Amrap as many reps as possible.