Be Your Best Self

18/12/2022

During these winter months we tend to stay inside more and the likelihood of the sun actually coming out decreases significantly.

To combat the negative effects of not going outside as much(aka being less active) and not getting adequate sun intake.

My suggestion is to look into taking a vitamin D3 supplement. This is the brand I’ve been taking for over 5 years now, and I definitely realize when I stop taking it(I’ve fallen off routine and forgotten to).

The two main reasons I stated taking a D3:
-Boosts your immune system
-Helps with depression

I believe seasonal depression is a real thing.
I also believe half of depression depends on your mindset. You can either choose to react(emotion) to a situation or respond(take action)

There’s two main variables behind seasonal depression. And we touched base with them above. Movement and lack of sunlight

Because of winter, we stop going for walks outside(less movement = less dopamine).
We don’t get enough sun exposure(less sun = less natural D3)
Either because we avoid the cold and snow,
Or because the sun doesn’t show it’s face as much as in the summertime. And the more we prolong those variables, the more prone we are to feeling depressed and getting sick.

I challenge you to get at least 30 minutes a day of exercise throughout the winter.
Bundle up and go for a walk(be mindful of ice)
Go out and play with your kids and build forts and snowmen(if you have the time and freedom to do so)
If not, invest in a gym membership, treadmill, or spin bike.
But movement is key.
It’s like that zombie movie I saw years ago and the guy says something in…I believe it was Spanish, but he said:
“Movement is life”
And he was spot on.

It’s a good practice to get your body moving in the morning because it gets your lymphatic system working, it get the dopamine flowing, and overall it’s extremely important for your health.

Two other things to consider this winter to avoid getting sick and feeling your best.

EAT YOUR GREENS
I’m talking spinach, kale, broccoli, asparagus, cabbage, brussel sprouts, lettuce, etc.
Green vegetables help flush toxins from our body and a lot of them are a good source of vitamin C.

Limit, or be aware of your sugar intake.
Unless it comes from an apple, banana, honey, or another natural source…it’s doing you more harm than good. Why? Bacteria thrives off sugar.

I hope this helps a lot of people this holiday season and I encourage you to share this post and page with all of your loved ones!

Stay healthy and god bless you all! ❤️

16/12/2022

The best investment you can make is in, Yourself.
That starts with what you eat.
What you consume.
How much water you drink.
You literally cannot afford to eat unhealthy, Junk food.
If you do, your body, mind, and health,
Will soon be “Junk”

Here’s a challenge for you all.

Try fasting. Intermittent fasting.
I know, it sounds scary.
It was hard for me at first.
I even used to look down on it or simply asked people why they were “starving” themselves.
Man how close minded I was.

I did it for a year a few years ago, somehow reverted back to eating breakfast and then spiraled out, back to my old eating habits.
And with those came other bad habits and more negative self talk.
More drowsiness, less energy, and less focus.

I won’t lie,
The first week or so,
Will make your stomach grumble.
And it’s going to make you uncomfortable.
But you’re going to get a wind of clear focus, And energy.
If you keep up with it, it’ll become easier and easier. And with progress comes momentum.
And with momentum comes confidence,
And that’s powerful.
Even more so when coupled with results.

Think about when you eat thanksgiving dinner.
How often do you hold your belly,
Say “OMG I’m stuffed”
Go straight for the couch,
And pass out.

Now, if you worked a labor intensive job or hit the gym earlier in the day, your body would process the nutrients and while you slept, your body would repair itself.
But if you didn’t. Your body is just going to store most of what you ate as fat.
Especially if you didn’t burn more calories than what you just consumed.

So again I challenge you to try this.

Start your timer when you stop eating at night.
End your timer when you break your fast,
“Breakfast”
(I usually try to eat around lunch because that’s when most people stop working and then you can eat with your family, friends, etc)

The next step to this challenge is to drink.
Drink a ton of water while you’re fasting.
Shoot for a minimum of 100oz.
That’s roughly 6 bottles of water (16.9oz)

Finally, try this.

If you can cut out processed foods, sugars, soda, cheezits, cheetos, donuts, cereals, anything with red 40, all the dyes, fluoride, I could go on for hours…

But if you cut out half of those or only eat them say once a week as a treat (I’m a sucker for ice cream even though I’m either slightly lactose intolerant or I’ve built an intolerance to milk due to the fact that I haven’t drank it in over 5 years)

You’ll be ahead of more than 50% of the population.
You will feel 10x better.
You will think better.
Focus better.
You will look at yourself in a new light.
And by feeling your best,
You will want to share this knowledge,
With everyone.

Drop a like if you’re going to try this, or comment exactly what you’re going to commit to so that you have to own up to your word.
If you don’t own up to your word, how are you going to feel about yourself?
Believe me, you can do this.

Ask yourself this,
If not now…then when?

If you guys need help figuring out how much you should be eating in a day comment “Macros” and I’ll help you with your equations.

Here’s to a prosperous and healthy start to end the year! 💪🚀

11/12/2022

Since I can only post one video at a time the rest will be down in the comments…
This post is about what you eat and eating on the road while traveling.
Enjoy!

10/12/2022

Can’t say I’ve ever dealt with anything like this in my life, but it’s definitely not cool that Facebook sends automated messages, on my behalf, without my knowledge, or consent.
On that note, goodnight everyone. 😤✌️

09/12/2022

100 followers in a couple of days…
All I can say is, thank you all for your support!
It means a lot to me and I can’t wait too see what the future holds.
I have a few dreams I’m working on right now,
But if you guys are patient and stick around…

I give you my word.
I’m going to give you a ton of value for free.
I’m going to hand you the keys,
Im going to give you the power,
So you can take control of your health,
And gain the FREEDOM to live.
I hope to inspire you all to believe,
That your health matters,
And that you have the control.

Share this information with your family,
Friends, and the people you care about.
So you can inspire them to make better,
Healthier choices and snowball them,
Into good habits that will change your life.
And the lives of the people around you.

Also, if anyone is interested in reaching their fitness goals or getting a jump on them,
Send me a message or comment below,
And I will help you figure out a plan,
To get your health back on track,
So you can continue to be a part of,
Your children’s lives,
Your grandchildren’s lives,
So you can watch them grow up,
Play catch with them,
Take them hiking, fishing, etc.

Again, thank you all.
I’ll see you soon…

P.S.
Don’t forget to tell the people you care about,
That you love them, and how grateful you are to have them in your life.
Happy holidays and god bless!

06/12/2022

Good morning everyone!
Add red grapes to your diet!
You can thank me later.
Your body will too.

Red grapes are a good source of “energy”
Mainly because they are a complex carbohydrate and because of the natural sugar. (They are still considered low GI(glycemic index) for you diabetics out there)

So if you’re feeling tired towards the afternoon or you need a little “pre workout” snack, pop a handful of grapes and get back to work! 💪

If you would like to see more content like this, Give my page a like and a follow. 👍
I would really appreciate the support!
Feel free to share this with all your friends.

Hope you all have a good day,
And happy holidays! ❤️

04/12/2022

Time to shovel this down and get ready for an 8 o’ clock zoom call 💪

03/12/2022

When you’re so focused on your dreams,
You forget to eat.
You don’t have time to eat.
Your metabolism starts using keytones
To power your body
To fuel your mind.
Instead of glucose.

You have better focus,
Mental clarity,
And drive.
I still haven’t eaten yet.
I’ve drank plenty of water,
Water alone is crucial.
Hydration is half of your “hunger”

Realize,
I normally eat 2 meals a day,
And a snack or two but,
There’s people who only eat one meal a day.
And you can get amazing results,
And be super productive because of that.

Just think about how much time you take…
To cook, and eat breakfast.
It adds up, even if you’re efficient.
If you know nothing about intermittent fasting,
I encourage you to do some research.

And yes I’ve been doing this for years.
I took a year off, couple years ago.
But I always feel better when I fast.
It also helps you stay in a calorie deficit.

03/12/2022

1st video about Ashwagandha.
I’ll add a few more informational videos under this in the comments.
Hope you all have a good Saturday and thanks for taking the time to watch!

28/11/2022

Ok since it’s Sunday I’m going to focus this post on relaxation and recovery.

A lot of people don’t realize that sleep is one key ingredient for your physique and building muscle, but we’ll come back to that…

See the thing is, you need to break down your muscle fibers first.
That’s the first step to your muscle building process.
Aka manual labor or lifting weights.

You then need the proper nutrition.
Protein and calories are the most important. When you focus on those, your fats and carbs will fall into place. I used to track my fats and carbs, but I like to keep things as simple as possible.(You’re more likely to stay disciplined that way)
We’ll put water down under “nutrition” as well.

Lastly, to actually build muscle…Your body needs to be able to repair the muscle fibers your broke down earlier from exercising.
And the only way to do that is with sleep.
Deep REM sleep.

That’s when your cortisol levels drop and your human growth hormones levels rise and your body begins to repair your muscles. Without proper sleep you will never see the results you want and you’ll be more susceptible to injury.
Same goes for your calories.
If you’re not eating in a deficit, your results will suffer, and if you don’t see gains you’ll loose motivation to stay disciplined.

So let’s recap.

Lift weights,
Eat nutritious,
(Calorie deficit to loose belly fat)
(Eat enough protein or you can loose muscle)
Drink plenty of water,
And get plenty of sleep.
(I’d recommend at least 6 hours although I probably average 5 with how my lifestyle is)

If you guys have any questions or want more detailed info on how to figure out your macros (nutrient intake) feel free to send me a message or comment below.

Have a good night and sleep well!

23/11/2022

First post!

So as you know,
Nutrition will be a big part of this page.
And as my first topic,
I’d like to talk about,
Ginger.

It’s that spicy root.
And believe it or not,
Adding ginger to your diet,
Comes with a lot of health benefits.

The main reasons I added (ground ginger)
To my diet were:
It’s Anti-inflammatory
Helps boost your immune system
Helps with nausea and digestion
Helps protect you from cancer
Lowers blood pressure
Improves blood flow
And helps detox

I simply add a 1/4 teaspoon,
Roughly twice a day,
In my drink of choice.
(Usually in my protein water or shake)
(Protein powder, ground ginger, water)
Buy you can also chop up a root,
Cook it with your food,
Or make tea.
I find using ground ginger,
Is the most simple way.

If you’d like to learn more about ginger check out this link or google it for yourself. ✌️💪

Ginger is anti-inflammatory, helps treat indigestion, and may protect against diseases such as diabetes. Discover more benefits here.