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O is for Omega 3 ~ from where !?!

Enjoy Omega 3 with Grass fed meat with those healthy vegetables !!

Here’s a tip for those thinking you can only get your healthy Omega 3 from fish.

Well, that’s good, if you pick the smaller variety. Why not the big ones like tuna….
Who wants heavy (as in toxic) metals that affect the brain (here my gray cells saying OH!!!)
How about an alternative….NOT a replacement, but as is said Variety is the Spice of Life…..anyway, check this out and please give me your feedback !!
I know you’ve probably heard all of the buzz over the last few years about the health benefits of wild salmon and other fish that have higher levels of omega-3 fatty acids.

However, did you know that there’s a “land meat” that has similar omega-3/omega-6 ratios as wild salmon? In fact, this “land meat” not only contains as much, or even higher levels of omega-3 fatty acids, but without the possible negatives such as heavy metals (mercury, etc) and PCBs that can be found in fish frequently. YOUCH !!!
This kind is one of the healthiest forms of meat you can possibly eat… It’s grass-fed beef and other grass-fed ruminant meats such as bison, buffalo, lamb, and venison.

Now I know that a lot of people will try to convince you that meat is not good for you… and to be honest I partially agree with them when it comes to your typical factory farm-raised meat where the animals are fattened up with huge quantities of grains & soy that are not their natural diet & given unhealthy doses of hormones, antibiotics, etc.
However, when animals are healthy and eat the diet they were meant to eat naturally, the meat is actually healthy for us.
Let’s take beef for example… When cattle eat mostly grain and soy, the fat composition of their meat becomes higher in inflammatory omega-6 fatty acids and lower in beneficial omega-3 fatty acids.

On the other hand, when cattle eat mostly grass instead of grains/soy, their meat becomes higher in omega-3s and lower in omega-6 fatty acids. In addition, grass-fed beef also contains much higher levels of conjugated linoleic acid (CLA), which has shown some promising benefits in studies for losing body fat and gaining lean muscle mass.
A similar comparison can be made between wild salmon and farm raised salmon. Wild salmon is a healthier option than farm raised salmon and has higher levels of omega-3s because the wild salmon eat what they’re supposed to eat naturally. On the other hand, farm raised salmon are fattened up unnaturally with grain/soy based food pellets which detrimentally changes the salmon’s fat ratio of omega-6 to omega-3.
The problem is that it is VERY hard to find healthy grassfed meats in typical grocery stores. In fact, even at health food stores, you might find some “organic” meats (which is at least a little better than standard), but it is often hard to find any real grass-fed meats.
Well, about 2 weeks ago, I did some searching and found a great website that sells all kinds of varieties of grass-fed healthy meats…
http://healthygrassfed.2ya.com

They have everything you could ever want… grass-fed burgers, filet mignon & any other quality beef cuts, grass-fed buffalo, grass-fed cheeses, and even free-range chicken and turkey!
And better yet, they deliver it right to your house with no shipping costs either… and I actually found that the prices were pretty comparable to what I usually pay at the grocery store anyway.

I’ll tell ya… I was like a kid in a candy store when I found this site. I placed my order for all kinds of goodies on a friday, I got a shipping notification email that Monday, and my delivery came right to my door the very next day in a sealed cooler… I couldn’t believe the service I got from this company.
Wouldn’t it give you peace of mind to know that you and your family are eating meat that is actually good for you instead of the mass produced junk at most grocery stores? I know I’m getting most of my meat from them from now on.
Everything in my order ended up being awesome… here’s my recommendations:
*the grass-fed filet Mignon (delicious and tender!)
*grass-fed burgers and bison burgers when I need a quick but healthy 5-minute meal (use some grass-fed cheese and sprouted grain roll for the ultimate balanced meal)
*the free-range chicken and turkey sausages (makes great italian dishes or healthier breakfast sausage)
*grass-fed cheese and butter (higher in CLA and omega-3 than normal butter or cheese)
*they even have free-range turkeys available for upcoming thanksgiving (you won’t find free-range turkeys in stores)
Plus, besides getting much healthier meat than you’d ever find in the store, another benefit to this site was that it was like doing my grocery shopping from my living room, instead of fighting the crowds at the store.

To let you know, I don’t earn any money from their site. Just wanted to share another healthy alternative with you folks.
By the way, enjoyed a Rockin’ workout today at sunrise to boost my HGH and get that fat fuel burning ~ YEAH !!!! Then a protein vegetable breakfast.
Will share more recipes coming up.
Keep Going ~ Keep Growing !!!

Living Boundrylessly through Goal Power !!

~ Living Boundryleslly with Goal Power !!!

~ Living Boundryleslly with Goal Power !!!

Hi Folks,

Normally I like to bring you something uniquely original.

However today, was skimming my to read stuff and felt this is a Great Read !!

So want to share it with you now.

Hope you enjoy and Apply 😉

This is a Re-Print from Martha Stewarts Whole Living on The Power of Goals

Your Road Map to Success

“My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose – somehow we win out.” – Ronald Reagan

The world just seems to work for those who know what their goals in life are. A goal is a success magnet. Once you set a goal worthy of your life, you will some how be pulled toward that objective. People, circumstances and events will all seem to work for you and for your good. This is true of any goal and fitness is no exception.

Unleash the Power of Goals

Goals are the road map to your future. Walking through life with no goals is like driving cross country with no road map, you will get somewhere but it may not be where you wanted to go. Set your path with goals and see your dreams come true. Yogi Berra, the famous Yankee put it this way. “You’ve got to be very careful if you don’t know where you are going, because you might not get there.” That Yogi sure had a way with words, didn’t he?

“If you’re bored with life — you don’t get up every morning with a burning desire to do things — you don’t have enough goals.” – Lou Holtz

How to Set Goals

Action Step 1:
List your passions. Remember energy is the fuel to ignite passion and passion is the engine of success. I am living the life of my dreams when I am… (Begin each with a verb relating to being, doing or having) (Example: Helping people to live the life of their dreams.)

Action Step 2:
Take the above list and take one at a time and compare them to the other passions you listed and narrow it down to your top 5 passions. Then take this top 5 and write it down on a 3X5 card and carry it with you and read it all the time to remind you of your passions in life.

Action Step 3:
Write down “why” next to the top 5 things on your list and write a paragraph why you are committed to achieving it. “Why” is very powerful.

Action Step 4: This is where we put the plan together.
For your top 5 passions put together an action list of things you would need to do to achieve them in your life. You will need to use another piece of paper to do this or do it on the back of this paper. These are your goals. It is easier to set goals once you know what your passions are. Goals are the rungs in the ladder of success!

Action Step 5:
For the above goals, divide them into three categories: Short range (1 month or less), Mid range (1 month to 1 year) and Long range (1 year or more) goals. Again you may need another piece of paper.

Action Step 6:
For each of your top 5 passions, write down one action you can do today to get started on your goals. The most important thing is to take action and start today then adjust your goals as needed.

Action Step 7.
For each of your top 5 passions, write down one or more habits you will need to develop to support your ultimate outcome. Imagine if you exchanged 2 limiting habits for 2 empowering habits every year. In five years, that would be 10 empowering habits that you do without effort. That is with only 2 a year. What if you did 6 a year? In five years, you would have thirty empowering habits. Do you think your life would be different with 30 empowering habits?

Master your habits or they WILL master you! The key is to start today and adjust your goals as needed. Once you start doing what you know you have to do, it will become a habit.

Did you do it? Why not? It’s your life and it should be a fantastic one!

S is for Super and ……Staying Motivated !!!

Great Picture of using what you have to Succeed Boundrylessly ~

Great Picture of using what you have to Succeed Boundrylessly ~

Hi folks,

A good friend shared this with me, and wanted to share it with all of you.

So here are 11 inspirational tips to help motivate you to
stick to your fat loss plan and transform your body & ENJOY Life !!!

11. Never Give Up

If you fall off the wagon, cut your losses. Don’t let it weigh on
your mind and hold you back because it’s only minor damage that can
be dealt with. The important thing is to get back on track,
immediately. Never, ever, EVER give up. I believe in you.

10. Don’t Procrastinate

Do it now. Whether you’re thinking of cleaning out the pantry or
finally starting to exercise, STOP procrastinating and DO IT now!

9. Identify Exactly What It Is You Want…

…then don’t let anything stand in your way of getting it. By
setting specific goals along with deadlines you are providing
yourself with a measuring stick.

8. Do Your Best With Everything You Have Control Over

Most people fail to control themselves, and end up only with
regrets. We trade minutes of pleasure (i.e. fast food) for days,
weeks, months, and years of regret.

Remember that the pleasure of eating lasts for only minutes, but you
inhabit your body 24 hours per day, 7 days per week for life.

Rather than trying to “out-cardio” your bad diet, you must PLAN
ahead to overcome obstacles. Otherwise, you’ll never succeed.

7. Replace Bad Habits

Everyday you will be tempted to fall back on old bad habits. To
make a lasting change in your health and appearance you must do
everything you can to resist that. Try adding a new healthy habit
each day to replace an old unhealthy habit.

6. Be Consistent With Baby Steps

The best approach is to build your life one positive step at a
time and the way to do this is by taking baby steps to improvement
each and every single day. Be a little better than yesterday.

5. Test

There are no failures, only good and bad tests.

You should always be trying something new, monitoring your body’s
response, and deciding whether or not that food or exercise belongs
in your “tool box”. Do everything you can to learn more about your
body. The more you know, the faster your success will be.

4. Social Support & Role Modeling

You can’t soar with eagles if you’re hanging around turkeys.

By hanging around others who want to lose weight, you can leverage
their knowledge, commitment, support, and success to push yourself
harder than you otherwise would be able to.

3. Get Out Of Your Comfort Zone

People will do almost anything to stay in their comfort zones.

If you want to accomplish anything, get out of your comfort zone
and strive to increase order and discipline in your life.

Discipline means doing the opposite of what you feel like doing.
Setting goals and deadlines are the easy roads to discipline.

2. Plan

Planning is the ultimate key to fat loss success.

With a weekly plan of meals and workouts in place, you will be much
less likely to hit a road bump that takes you down the wrong path.
Try setting aside one day a week to map out your weekly itinerary
and you’ll be amazed at how quickly your body transforms itself.

1. Realize YOU Are In Charge of Your Success

Og Mandino once said, “I shall shape my future. Whether I fail or
succeed shall be no man’s doing but my own. I am the force; I can
clear any obstacle before me. Or I can be lost in the maze. My
choice. My responsibility. Win or lose; only I hold the key to my
destiny.”

Translation Folks- Everyone can succeed and reach their goals. It’s a
just a matter of how badly you want it.

A great friend and inspiration, Jon Benson once told me:
“If you have a strong enough WHY you’ll figure out the HOW!”

Thanks Craig for sharing ~ TRULY GREAT !!!!

M is for making the day MINE !!!

~ Monday and Health ~ MINE !!!

~ Monday and Health ~ MINE !!!

This Monday though it started off busier than planned was still a successful day for me. Needed to do some added work to help a friend out. Though not scheduled….it was not unplanned.

You’re probably thinking, hey guy, how can you say that it’s not unplanned?

Easy answer…..

Easy formula … my grandfather taught me many moons ago (a long time ago 😉

He said ~ Where Preparation meets Opportunity You will have success !!!

Always remembered that, especially coming from someone I truly admired for his straight up honesty and character too.

Also, though busy, did not give into the temptation of junk food or missing a workout.

The workout is GXP which only lasts 9 minutes but burns fat super well without making you feel wiped out and best part only 9 minutes, then enjoyed a delicious breakfast.

This evening was 7MM by Jon Benson. That’s right folks, have added 15 pounds of muscle in 2 months with only 7 minutes a day of workouts. He has helped with his inspiration, caring attitude, and is truly someone who cares that people succeed at life and health too !!! Did the workout on my deck with a great view of the lake nearby too 😉 This really helped unwind me along with a warm sauna like shower as well. Grilled out under the setting sun to enjoy an evening low carb Protein meal that was refreshing and hit the spot with some lemon water to toast the sunset AND a new healthier lifestyle now !!!

Getting back to how to avoid the munchies mid-day. Found (big Kudos to Jon helping me with this with EODD (Every Other Day Diet !!)

Now deal with cravings for junk foods , or sweets ~

It’s more mental than physical ~ You heard that right folks!!

I call it “brain conditioning”! Water must be consumed daily (Jon rules with this and and I have found that when chocolate cravings come (my weakness) and I haven’t struggled with “bad” eating habits for years; keeping in mind that small meals throughout the day in the form of an apple or banana (good simple sugars) along with water or even a protein snack can trick your brain into thinking it is full and/or at least be satisfied for the moments taking those unwanted cravings away.

Works for me!

Again the key is to stay positive, patient and consistent with your MAP progress. Outside results can be slow (also depending on your age group) but can be achieved. Just your well being can improve along with productivity at work and home.

Further tips: Use fish oil intake up to around 10g a day. Yes, it’s a lot but you’ll benefit from the increased energy and fat burning.” Can personally tell you fish oil has really helped in recovery from workouts to energy just like Jon said…..Love It !!!!

Further found taking zinc and magnesium doses now have increased .

Tip: Remember you’ll know when you’re taking too much magnesium as you’ll find your stools get loose. Until this happens you’re ok so play around until you find YOUR personal upper limit. It’s much higher than most people presume, though we’re very individual too…

These herbs were easy to find at my local market, were from quality sources as well as being easy on the wallet…..definitely you’ll get more bang for your buck with these. Remember it may take a few days for these natural herbs to start showing their benefit, but it’s worth it !!! Used Ashwaghanda and Rhodiola since they really helped lower my cortisol levels while giving a more relaxed feeling ….even on those crazy busy days !! 😉

Also recently found added fenugreek supplements which helped control insulin.

Another great spice you have probably right in your kitchen is one of the most overlooked, but healthiest spices in the world…

You might even call it a “fat burning spice”… in a roundabout
way.

And yes, it can actually help you win the battle against
abdominal fat if you use it daily…I’ll explain why.

Here are some other benefits of this miracle spice:

*controls blood sugar levels
*helps maintain insulin sensitivity
*a very powerful antioxidant
*may have antibacterial and anti-fungal properties
*and dozens of other benefits

So what is this miracle spice?

Well… it’s good old tasty Cinnamon!

Although cinnamon does not directly increase fat burning
(such as by increasing metabolic rate, etc), it CAN actually
help you to burn off abdominal fat and get leaner through
an indirect link.

Here’s how…

Although cinnamon has dozens of health benefits, the main
benefit that will help you to get leaner is through it’s strong
effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes
Care, groups were split into people taking 1, 3, or 6 grams
of cinnamon per day in capsule form (the equivalent of approx
1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon
reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially
means that it is helping your body to control blood sugar while
simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your
body pack on the blubber.

How to harness this to lose more fat…

One possible way to benefit from cinnamon to lose more fat is
to use cinnamon daily in your meals when you can

Definitely remember high dose B vitamins are critical too, esp. for elevating your metabolism and helping you recover from training, side benefit is gives natural energy boost without the caffeine withdraw like coffee would have done.

Here’s to you saying ‘Monday is MINE!!!’

Best of Success to you !!!! 😀

Enjoying the Lesson ~ Experiencing each Moment ~ Boundrylessly !!

Enjoying each Moment ~ Beach Dinner

Hi folks,

First want to thank those reading my blog.

Your encouragement truly has great Power !! 😀

Just finished the 3rd workout of the trio of POWER Circuit – Pyramid – Meltdown.

Have learned, well, to be honest, learned from my scribblings in my journal, that there are times, especially mid-week, that can just be….say….Crazy…or throw us for a loop.

If you ask me why…..would probably answer like did to a good friend been chatting with recently: Found sometimes if off my game, maybe there is a reason, like something to learn, or ….something I missed learning ~

Also have found that it’s amazing what those lessons present, and sometimes it is not the outcome ~ it was the experience of the journey !! 😉

By the way folks, have another recipe. Hope you like it. It’s nutritious while being great for that Mid Week POWER !!!

Gives you something to reward yourself for that Awesome Effort!

Here it is, call it Summer Smoked Salmon Salad ~ Enjoy !!!

Delicious Smoked Salmon Salad

Delicious Smoked Salmon Salad

This makes 4 servings folks, so great to share with family to enjoy eating healthy together 😉

You’ll need:

1 garlic clove,

1 handful fresh basil leaves (I grow it, but try to get as fresh as possible for best taste!), 1/4 teaspoon sea salt,

1/8 teaspoon freshly ground black pepper,

1teaspoon grated lemon zest,

2 teaspoons fresh lemon juice,

30 grams black olives,

250 grams of sliced fresh smoked salmon (or other healthy fresh fish),

1/2 red onion, peeled and cut into small chunks,

mixed greens (in season is healthiest and best),

2 large red tomatoes, cut in quarters, and …

2 teaspoons olive oil (extra virgin is Great!), divided.

Now combine the first 9 ingredients (using a food processor is easiest), pulse until coarsely chopped up. Now place a handful of your mixed greens onto each serving plate and top each of them with about 1/2 of the salmon mixture. Garnish with those fresh red ripe tomato wedges and remember to drizzle on about 1 teaspoon of that olive oil over each serving.

Remember, keeping healthy ingredients makes whipping up something nutritious and yummy so ~ so much easier….especially when it’s been a crazy day.

Now after that Melt-Down workout, enjoy this meal to revitalize and don’t forget to enjoy that beautiful sunset and fresh air !!

Wishing Everyone all the best in successful accomplishment….while enjoying the journey getting there !! 😉