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Want a MORE productive Day – Do These ~

Be more Productive - Anyone can Do It !

Be more Productive – Anyone can Do It !

Hi Folks,

Since we’re already into February, hope you’re well on your way to a Productive day as well as year.

If not quite there yet…..

Here’s some tips to help get you there….

On average you’ll wake up for about 25,000 mornings during your adult life.

According to a WHO (World Health Organization) report the average life expectancy in the United States is 79 years old. Most people in wealthy nations are hovering around the 80–year mark. Women in Japan are the highest, with an average life expectancy of 86 years.

If we use these average life expectancy numbers and assume that your adult life starts at 18 years old, then you’ve got about 68 years as an adult. (86 – 18 = 68) Perhaps a little less on average. A little more if you’re lucky.

(68 years as an adult) x (365 days each year) = 24,820 days.

Once I realized this, I started thinking about how I could develop a better morning routine. I still have a lot to learn, but here are some strategies that you can use to get the most out of your 25,000 mornings.

Well, enough stats …know by now you’re ready for those tips…..Here you go –

1. Manage your energy, not your time.
If you take a moment to think about it, you’ll probably realize that you are better at doing certain tasks at certain times. For example, my creative energy is highest in the morning, so that’s when I do my writing each day.

By comparison, I block out my afternoons for interviews, phone calls, and emails. I don’t need my creative energy to be high for those tasks, so that’s the best time for me to get them done. And I tend to have my best workouts in the late afternoon or early evening, so that’s when I head to the gym.

What type of energy do you have in the morning? What task is that energy best suited for?

2. Prepare the night before…remember…. where Preparation meets Opportunity = Success !
I don’t do this nearly as often as I should, but if you only do one thing each day then spend a few minutes each night organizing your to–do list for tomorrow. When I do it right, I’ll outline the article I’m going to write the next day and develop a short list of the most important items for me to accomplish. It takes 10 minutes that night and saves 3 hours the next day.

Don't just sit there - Get Going on your Daily Goals -

Don’t just sit there – Get Going on your Daily Goals –

3. Don’t open email until noon.
Sounds simple. Nobody does it. It took me awhile to get over the urge to open my inbox, but eventually I realized that everything can wait a few hours. Nobody is going to email you about a true emergency (a death in the family, etc.), so leave your email alone for the first few hours of each day. Use the morning to do what’s important rather than responding to what is “urgent.”

4. Turn your phone off and leave it in another room.
Or on your colleagues desk. Or at the very least, put it somewhere that is out of sight. This eliminates the urge to check text messages, Facebook, Twitter, and so on. This simple strategy eliminates the likelihood of half – assing work where you waste time dividing your attention among meaningless tasks.

5. Work in a cool place. 
Have you ever noticed how you feel groggy and sluggish in a hot room? Turning the temperature down or moving to a cooler place is an easy way to focus your mind and body.

6. Sit up or stand up…in other words – MOVE !
Your mind needs oxygen to work properly. Your lungs need to be able to expand and contract to fill your body with oxygen. That sounds simple enough, but here’s the problem: most people sit hunched over while staring at a screen and typing.

When you sit hunched over, your chest is in a collapsed position and your diaphragm is pressing against the bottom of your lungs, which hinders your ability to breathe easily and deeply. Sit up straight or stand up and you’ll find that you can breathe easier and more fully. As a result, your brain will get more oxygen and you’ll be able to concentrate better.

Tip-bit: You can place a pillow in the small of my back.  preventing the lower back from rounding, which keeps you  more naturally upright.)

7. Eat as a reward for working hard. 
I’m now practicing intermittent fasting, which means that I eat my first meal around noon each day. I’ve been doing this for a few months now. There are plenty of health benefits, but find what works best for YOU. Of course I’m not bound by this as a hard and fast rule. Use rules … but don’t let them Rule You !

But health is just one piece of the puzzle. I also fast because it allows me to get more out of my day. Take a moment to think about how much time people spend each day thinking, planning, and consuming food. By adopting intermittent fasting, I don’t waste an hour each morning figuring out what to eat for breakfast, cooking it, and cleaning up. Instead, I use my morning to work on things that are important to me. Then, I eat good food and big meals as a reward for working hard.

8. Develop a “pre–game routine” to start your day.
My morning routine starts by pouring a cold glass of water. Some people kick off their day with ten minutes of meditation. Similarly, you should have a sequence that starts your morning ritual. This tiny routine signals to your brain that it’s time to get into work mode or exercise mode or whatever mode you need to be in to accomplish your task. Additionally, a pre–game routine helps you overcome a lack of motivation and get things done even when you don’t feel like it.

The Power of a Morning Routine

Just as it’s rare for anyone to experience overnight success, it’s also rare for our lives crumble to pieces in an instant. Most unproductive or unhealthy behaviors are the result of slow, gradual choices that add up to bad habits. A wasted morning here. An unproductive morning there.

The good news is that exceptional results are also the result of consistent daily choices. Nowhere is this more true than with your morning routine. The way you start your day is often the way that you finish it.

Energize Your Mornings

Energize Your Mornings

Take, for example, Jack LaLanne. He woke up each day at 4am and spent the first 90 minutes lifting weights. Then, he went for a swim or a run for the next 30 minutes. For more than 60 years, he spent each morning doing this routine. In addition to being one of the most influential people in fitness in the last 100 years, LaLanne also lived to the ripe old age of 96.

This is no coincidence. What you do each morning is an indicator of how you approach your entire day. It’s the choices that we repeatedly make that determine the life we live, the health we enjoy, and the work we create.

You’ve got 25,000 mornings… What will you do with each one?

7 days in a week ~ Tomorrow ISN"T one of them Go For It -  TODAY!

7 days in a week ~ Tomorrow ISN”T one of them .. so… Go For It – TODAY!

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Getting the most out of your Coffee

 

enjoying coffee AFTER studying

enjoying coffee AFTER studying

Hi Folks,

Have found that when preparing for a busy day, it’s hard to beat a nice warm cup of java, coffee.

But, if you are like me, wondering, when is that BEST time to enjoy your coffee to get the most benefits.

Hope this helps …

In the past, researchers thought they had proved that coffee doesn’t improve memory. Turns out, coffee can improve your memory. But you have to drink it at the right time.

Experiments on coffee drinkers have traditionally focused on how well people perform on memory tasks after having a cup or two of coffee. And the scientists found zilch. But researchers at Johns Hopkins University have discovered that if you drink coffee (or some other caffeinated beverage) after a memory task, not necessarily before, it does, in fact, strengthen memory.

“We’ve always known that caffeine has cognitive-enhancing effects, but its particular effects on strengthening memories and making them resistant to forgetting has never been examined in detail in humans,” says researcher Michael Yassa.

The new wrinkle in Yassa’s research is the fact that his team of scientists administered 200 milligrams of caffeine to people five minutes after they studied and began to memorize a series of images. (That’s the amount of caffeine found in about two cups of coffee.)

“Almost all prior studies administered caffeine before the study session, so if there is an enhancement, it’s not clear if it’s due to caffeine’s effects on attention, vigilance, focus or other factors. By administering caffeine after the experiment, we rule out all of these effects and make sure that if there is an enhancement, it’s due to memory and nothing else,” said Yassa.

Here’s to a Healthy Productive Boundryless week while enjoying that coffee too !

Enjoy that after study coffee AND the cup too !

Enjoy that after study coffee AND the cup too !

 

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Don’t worry ~ Be Happy !

 

Don't Worry ~ Be Happy !

Don’t Worry ~ Be Happy !

Hi Folks,

Most of us have heard that phrase from the title.

Here now are some ideas to help you get there and enjoy the journey too 😉

We all experience moments of insecurity, frustration, stress and even depression, but for some of us, these moments last longer than others.

Whenever I feel out of alignment, I to get back in-tune  I try these steps of highly happy and successful people, but I’ve changed it a little to be in the present tense, so it becomes a go-to list to pull anyone into a happier state. Maybe it can help you through a tough time.

1. Stop worrying, if it supposed to happen it will.

 

2. Allow yourself to be a beginner. No one starts off being excellent.

 

3. Don’t let your happiness depend on anything outside of yourself.

 

4. Stay close to everything that makes you feel alive.

 

6. Surround yourself with people who see your greatness.

 

7. Make peace with your past.

 

8. See all setbacks as growth and expansive opportunities.

 

9. Comparing yourself to others will hurt your health and steal your joy.

 

10. Don’t give up, EVER.

 

11. You always have a choice.

 

12. Stop chasing what’s not working.

 

13. Believe wholeheartedly in miracles.

 

14. Don’t postpone joy.

 

15. Trust the universe, there is a plan greater than yours.

 

16. Wake up every morning with a grateful heart.

 

17. Remember things take time.

 

18. Always trust your gut.

 

19. No need to change people; just love them for who they are.

 

20. Don’t resist change.

 

21. Forgive yourself.

 

22. Your life is a creative adventure.

 

23. Release expectations and enjoy the journey, there is no destination.

 

24. Just do you.

 

25. You’re not broken or damaged. You are perfect just the way you are.

So, next time your day is getting you down, you feel there’s not enough hours in the day to rush and get everything done.

Go back to this list…..or do what I like to do…for a month do one new step each day for 25 days….Enjoy and Be Happy !

Wishing you all enjoy a Boundrlyessly Happy Life !!  😀

Happiness starts Within ~

Happiness starts Within ~

Journey through the 12th gate and Beyond !!

Vibrant Living is Easy AND Enjoyable too !

Vibrant Living is Easy AND Enjoyable too !

Hi folks,

Here’s the final installment of our Personal Growth journey.

However…

It is not Really the end ….

It is a New Beginning after this !!

Live Life to the Fullest !

Live Life to the Fullest !

Let’s consider our twelfth gate to growth as serving the world.

This Service is both a means to an end, for in Giving to Others, You open Yourself to boundryless love, abundance, even Inner Peace.

The final gateway brings Meaning to Life from the Awakening of our Body, Mind, Spirit, our very Being.

Remember the things you do to enjoy Life should be ways to Explore, Grow, Embrace Living in New Exciting ways.

By Living the lessons from each Gateway of Growth, you’ll have more energy, intellengence, even Awareness !!

You’ll feel more postive enthusiaum through Excited Living doing what you enjoy, such as spending time with friends and family, enjoying crazy amazing opportunities that your new Awareness to Living brings you.

Living the Life Lessons of Personal Growth is training to experience a more Vibrant Life !!

So here is the final lesson ~ There isn’t one !!

Go out and Vibrantly Live and Feel each moment, each relationship, each sunrise and sunset.

Let the Boundryless energy around you be as much a part of you as You are a Part of  It !!

Go Live Boundrylessly as well as Vibrantly !!

Awaken and LIVE !!

Awaken and LIVE !!

Lucky 7 is spices

Spice Up your Life !

Spice Up your Life !

Hey Folks,

If you enjoy cooking  ( or as my friends call it experimenting in the kitchen 😉

Then you will enjoy how spicing up your food CAN be healthy AND Fun too !!

Here’s how ….

Personally,  feel spices can definitely make a big difference in how your food
tastes and in the fat-burning and metabolism-boosting effects it
can have on your body. Spices can really be a secret weapon when
used correctly (and no, beer is not a spice and neither is
chocolate syrup …  Sorry folks !

So they’re well worth learning more about.

Black Pepper

Sounds simple enough but this spice will can offer up to an 8%
increase in your metabolic rate and will also help to reduce
symptoms of constipation and gas from your meals. This one is
ultra easy to add to any meal, so start making the most out of
it.

[Note: I use this on chicken and steak, sometimes eggs]

 

Turmeric

A very often forgotten spice, this one will help to lower your
blood sugar so you don’t get strong food cravings and help to
reduce body fat. This spice can actually help to block fat gain
so it’s one that you definitely want to be making good use of.

 

Cinnamon

A sweet spice that many people enjoy, this one helps to control
your blood sugar levels and will also give your immune system a
strong boost. It’s going to promote a healthy digestive system as
well, ensuring that you’re able to remove all the toxins from the
body on a regular basis. If these build up, they can influence
your metabolic rate and how well your body is able to rid itself
of its body fat.

[Note: great on oatmeal…and make sure you’re using REAL
cinnamon, not the “cassia tree” cinnamon, which most
commercial-grade cinnamons are…looks and tastes like cinnamon
but it ain’t real cinnamon]

Ginger

This spice is often used to combat nausea, but it too has
metabolic boosting powers. It works great in many recipes and
will add an oriental flare to the dish.

[Note: if you eat shavings of it raw off the root, this will
clear your sinuses like nothing else. Great for your immune
system, too]

 

Garlic

One of the most commonly used spices, this one will help to
detoxify the body so that you’re burning off fat as effectively
as possible. This spice also helps to loosen up fat to get it
ready for fat burning.
When you combine this spice with a proper calorie intake and
regular workout sessions, you have a strong fat loss combination.

[Note: studies have shown this doesn’t actually repel vampires
but will give you the elevator all to yourself  😉

 

Cayenne Pepper

This spice has reportedly given some individuals up to a 25%
boost to their metabolism so if there’s one that you definitely
want to be making good use of, this is it. Adding this to a meal
can increase the number of calories you burn over the next few
hours, ensuring fat loss progresses along maximally.

[Note: great in your socks in the winter if you go skiing – keeps
your feet warm…doesn’t burn fat in your feet this way, though,
unfortunately]

 

Chili Powder

Finally, last but not least we have chili powder. This one acts
very similar to cayenne pepper in the body due to its capsaicin
content and will provide you with a nice metabolic boost so you
burn more calories all day long. As far as fat loss goes, it
can’t be beat.

[Note: DO NOT mistakenly put this in your oatmeal instead of
cinnamon…it’s a mistake you’ll only make once   😉

Simple Tips to make your Diet Rock !!

Young ~ Old Jacked Dude !!

Young ~ Old Jacked Dude !!

Hi Folks,

Visited a friend hadn’t seen in eons….or just about !

After a great outdoor workout we were chatting some on how to have a diet that

actually WORKS with you and is EASY !

Well, right off we both agreed …

Planned cheat meals are a beautiful thing, and done right, they can be an integral part of rapid fat loss, diet compliance, and being a happy person.

The problem is what happens when the unplanned cheat meals step in.

What am I talking about? Here are three examples most of my clients can relate to.

SCENARIO ONE: You wake up in the morning and walk past your laptop, deciding against your better judgment to “quickly” check emails. Four hours and some serious hypoglycemia later, your hands are shaking as you stagger out of your chair and walk head first into the pantry door. You reach out, dying to eat anything… and your hand lands on… Oreos. A whole packet of double chocolate Oreos. I give it 9 to 1 odds that that packet won’t survive the next two minutes of your life.

SCENARIO TWO: You are meeting your date for an evening cocktail event. Food will be served and your date assures you, some of it will be healthy. You rock up nice and early, looking and feeling amaaaaazing, although a tad bit hungry. Things drag on and on and no food is coming out. Now you are famished, and the feeling amazing has turned to what we call “HANGRY” the so hungry you are angry combo. When food does finally appear, you find out that the “healthy low-fat” solution is in fact a high fructose corn syrup wrap packed with white rice and a tiny bit of something that genetically is chicken but grew up in a cage and is now covered in sugary, “low fat” mayo. Oh boy.

SCENARIO THREE: Enjoying a night of fine dining with your health conscious mates, you expect to eat cleanly and healthy, no cheat meal for you tonight. You order grass fed steak, double serving of vegetables on the side, and ONE glass of red wine. Perfect – you are hungry so you tuck in faster than a sumo wrestler at an all-you-can eat sushi joint. Not so fast Kiwi, you are half way through the meal when you realize the steak has been broiled in and then smothered in a TON of sugary, corn syrup solid teriyaki sauce, that delicious brown sauce is in fact sugar and food coloring, and to your horror, you notice that the veges were sautéed in butter too. I guess it WAS a cheat meal.

If you can avoid unplanned cheat meals, and keep your diet on the straight and narrow at least 90 percent of the time, you are going to double your chances at getting the body or performance you are looking for.

Ok ok ok you say….. Give me solutions KIWI!!

Ok – Here are some really Easy (we called them Tricks since our friends didn’t know about them yet…till now  😉

If it ain’t there, you CAN’T eat it

Take everything in your kitchen that is bad for you and throw it out or give it away. (if you need help determining what is good or bad, don’t worry, we are covering that in an upcoming article). This trick is so simple but it is SO important that I put it at number 1.

Do it. Now.

Category: control food access

Eat at before you dine out, every time

Eat something healthy to take the edge off your hunger before you leave the house to dine out. Every time.

The second you leave your house for a social event you have limited control over what is served, and if you are meeting other people, when it is served.

If you eat a tiny bit prior you can keep the edge off your hunger to avoid caving to craving if great food selections do not present themselves. You are also likely to eat LESS.

My favorite pre dining combo: a handful of raw organic almonds and some organic, grass-fed beef jerky, but even an apple is better than nothing.

Category: control food access

Category: never let yourself get super hungry

Really watch out for the dressings, condiments, and food prep ingredients

Not much point thinking you are eating a healthy meal if you are downing dressings or sauces full of sugar or countless grams of unhealthy fats.

Same goes for how your food was prepared. There are often going to be some oils and sugars in the cooking process, especially eating out, just watch how much and what is used. Coconut oil and olive oil ROCK. For everything else, ditch the oil and sugars and keep the cheat meals planned cheat meals people.

Category: control food access

Eat nutrient dense foods regularly whenever you get hungry

If you find yourself starting to get very hungry, eat a healthy meal while you still have some self-control.

Some intermittent fasting has its uses, and while there are advocates out there for rampant fasting, I am not a big fan of the big fasts for a few reasons: 1) athletic performance (and daily productivity) bomb for me when eating this way when compared to other more regular feeding diets that have a surplus of adequate nutrition (try it without ANY caffeine, I dare you) 2) most importantly it is when super hungry that most serious binges occur, especially with beginners 3) cortisol management. The adrenal/cortisol axis is SO important to fat loss that it deserves its own book…. don’t stress your body any more than you have to.

Especially at the start of any new diet, eat enough and regularly to never get super hungry – just make sure it is the good stuff.

For athletes, most especially those with a significant metabolic component to their training, keeping the nutrition coming in and energy going is the key to training hard and recovering quickly.

Then there is the question of energy and more frequent feeding: do your sense of body heat and your energy levels go up after you eat a meal? Coming off the rails is a big problem if you can’t get back on afterwards. Enough said.

Category: never let yourself get super hungry

Category: avoid deficiencies that will impair health or performance

Category: avoid brain confusion for EAT messages

Remember to keep some healthy snacks on hand with you at all times

Life happens. Have a selection of healthy ready to eat choices on hand at all times for those occasions when you are forced to go longer between meals than intended, or are stuck somewhere with only poor food choices (such as an airport)

Some readily portable examples: organic raw nuts, premade grass feed beef or bison in chili (ideally sans legumes) or as jerky, cold meat cuts from home, hard boiled eggs, low salt cans of fish, organic vegetables, organic seeds, organic nuts (I love almonds, macadamias, and walnuts) and if you must, low glycemic fruit (blueberries rock).

Category: never let yourself get super hungry

Cover your nutritional bases, EVERY day

Eat nutrient dense foods from a variety of sources. Nature loves variety, and if you can eat a broad spectrum of all the good stuff daily, you will reduce the likelihood of having any nutrient deficiencies.

While this is great for health, it is also important for dieting. Your brain’s solution when it feels like it is missing nutrition? You get the craving to EAT, even if your caloric needs are already being met.

(This is so important, it is getting its own chapter one day)

Category: avoid brain confusion for EAT messages

Category: avoid deficiencies that will impair health or performance

Get more quality sleep

Remember the comment above about the adrenal/cortisol axis? This might sound weird as a trick to improving diet results, but one thing is for sure, not only does not getting enough sleep mess up your good hormones, if your body is lacking energy, you will feel the pull to find it, somewhere, often from food.

“Fatigue makes cowards of us all” – a comment so true made famous by Patton, Lombardi, and others.

Getting enough REGULAR sleep aids in health, mood, superior hormone levels, a faster metabolism, higher daily activity levels, and general happiness. Put simply

you will find that with enough rest and sleep you will have faster fat loss results, and more energy and will power to keep going for what you want. Stay on the path, mate.

Category: avoid brain confusion for EAT messages

Category: maintain will power

Category: improve hormone states to maximize fat loss

Enjoy…Yes …. ENJOY ….  cheat meal!

Just remember to schedule it in, and MAKE SURE YOU DO IT.

Pick your favorite “nemesis” foods and for one meal a week, take that puppy down, BIG time.

Knowing you have a cheat meal coming up will keep your will power where it should be on the days when you are supposed to be behaving, which is so important for compliance. If done right it will also reduce cravings for days afterwards.

Having a cheat meal also allow you to enjoy some of the finer things in life while doing all sorts of wonders for fat burning hormones and muscle glycogen.

(There are a lot of tricks and pointers to ensure you are doing this correctly and getting the most out of it. Don’t worry if you have no idea how to do this, I am going to bring in the biggest names in the business to help you guys out).

Want to take it to the next level? Try to avoid fried foods and make sure your cheat meal has NO GLUTEN in it. Trust me, makes a big difference.

Category: maintain will power

Category: avoid brain confusion for EAT messages

Don’t beat yourself up. Pay forwards

Sometimes you are going to slip, fall, and pig out on the wrong stuff at the wrong time. Or eat the wrong type of food because there was nothing else available.

It is ok, one unplanned cheat meal is not going to end it all for you. Just make sure you stick to clean eating as often as you can, get back on the rails, and face forwards, positively.

Category: maintain will power

Time to GO FOR IT !!!

What little tricks do you use to keep your diet and clean eating on track? Let me know.

 

Want a bonus trick that is MAGIC but with a bit more detail? Read on… …

 

Make every healthy meal a sequence of Protein, Good Fats, and Non Starchy Veges…. In that order.

This trick, which automatically ensures a superior macro nutrient ratio for fat loss -has outstanding results with everyone who tries it.

Protein FIRST. Every meal, start by eating a clean, quality source of protein. What do I mean? (Grass-fed) meat, (non-farmed) fish, free range poultry, clean living or game meats, and free range eggs. Aim for a DAILY intake of 1 gram of protein per lb of bodyweight. Yes, I really said that that, and yes, it is harder than it sounds. Break this protein intake over each of your daily meals (3 meals is perfect and 4 is more than enough), and make getting in that quota your priority at every meal.

Yes, it is so important it is going at number 1.

Fat SECOND. After you get your real food protein down, ensure you are getting some healthy, quality, FATS at every meal.

 

If you cook in coconut oil and eat nothing for protein but grass fed meat, wild salmon, anchovies, and sardines, game meats and wild fowl, you are probably good to go without any supplementation whatsoever.

Since this is nearly NO ONE, everyone else needs to balance out their omega 3 to omega 6 ratios. You are aiming for a 1:1 or 1:2 ratio which are our ancestral dietary norms and NOT what is happening with the bulk of the food you eat (you need a LOT more omega 3 and a lot LESS omega 6 to get this balance, trust me). Take down a handful of fish oil with every meal. Work up to 10-50 GRAMS per day. Yes I said that too.

Daily amount as follows:

10 grams if you can see your abs even when sitting, never eat any grain fed meat, have no auto-immune or inflammatory issues, and none of your joints hurt, ever.

50 grams if you are more than 30lbs overweight, any of your joints hurt, or you suffer any form of auto-immune or inflammatory disease. If you are anywhere in between, I recommend you continually build up towards 50 grams until you CAN see your abs, then drop back down to the 10 grams per day level.

Divide your daily intake across your meals equally.

Trust me on this, it may take some working up to, but the results are outstanding.

What about eating grain fed meat? Avoid it whenever possible, but if you have to, go for the leanest cut you can (the fat on grain fed meat is BAD). PLUS automatic 10 grams of fish oil, every time.

You can also chomp away on almonds, macadamias, Brazil nuts or walnuts, but these can potentially increase your Omega 6 load (macadamias, brazil nuts and macadamias the best of the nuts but remember that ratio) so personally, get the fish oil in first and see how you feel. Any meal that is made up of grass fed meat, wild salmon, anchovies, or sardines, you can halve the fish oil.

Veges THIRD. Yes, third. Fill up (keep going until you achieve satiety) with green, nutrient dense veges. Just close out the meal and keep chomping until you are no longer hungry. You will get a TON of micronutrient goodness with very little calories, so eat away! Here are my favorites:

  • Spinach
  • Kale
  • Broccoli
  • Cabbage
  • Baby Bok Choy
  • Brussel Sprouts
  • Cauliflower
  • String beans

 

Just make sure you cycle through the vege choices, and don’t be afraid to add plenty more, variety rocks, and there can be too much of a good thing.

What about carbs you ask?

My answer: What about them?

Limit fruit, eat NO white carbs at all, and only drink sugar free, unsweetened beverages. This means water, tea, black coffee.

Sound extreme? Not really, extreme is forcing our bodies to survive on a diet that is terrible for us. The result, lots and lots of fat and miserable people. Don’t be one of them.

The nutrient density of a meal like this alone is a world away from a modern, nutrient starved, about to make you fat and miserable “meal”.

 

Enjoy a Boundrylessly…. Simply !!

 

For us Guys ..get rid of Embarssing MB…

Live Life with Gusto !!

Live Life with Gusto !!

Hey Folks,

This is addressed to us guys today.

It concerns those guys concerned with MB (Man Boobs).

Here are some easy to do tips that may just help.

Men who suffer the embarrassment of having excessive chest fat and are looking to get rid of their man boobs, must approach the problem from the source.

Specifically, the hormonal imbalance that has cursed them with a reduced production of the male hormone, testosterone, and an abundance of the female hormone, estrogen.

Fortunately, correcting the estrogen-testosterone hormone balance is possible and these tips will help you dramatically with losing man boobs.

Naturally Balance Hormones Through Testosterone-Boosting Exercise

Change how you exercise, staying away from low-intensity exercises.

Instead, focus on compound exercises like squats and bench presses.

These are exercises that use more than one joint in the execution of the exercise.

As a result, they trigger the largest increase in testosterone in your body.

It’s the use of resistance training, commonly called “bodybuilding exercises”, that works best for triggering natural production of testosterone.

Alcohol Intake And The Testosterone-Estrogen Balance

Drinking to excess triggers estrogen production and can also contribute to gaining unnecessary body fat.

Limit alcohol intake to just one drink a day.

Remember that when I say, “one drink a day,” I don’t mean a total number.

You can’t save up your one-drink-per-day and then binge on the weekends.

But moderate alcohol intake spread over the week will avoid the negative impact on your hormones.

Naturally Boost Testosterone By Reducing Stress In Your Life

One of the reasons that testosterone levels are dropping in men generationally is the increased stress of modern lives.

Your body, on average, produces less testosterone than your grandfather’s, and less still than HIS grandfather’s, largely because of the increased stress that we as men are subject to between work pressure and economic responsibilities in taking care of a family.

If you want to increase testosterone and lose man boobs, you need to reduce stress in your life.

Take advantage of your weekends as “down time”; take your vacations and get away from the home; and find social activities and hobbies that enjoy that will help provide balance in your life.

Getting Better Quality Sleep Helps To Lose Man Boobs

Most of us do not get enough sleep.

Make sure to plan your work, workout, and sleep schedule to afford you enough rest every night.

If you like to stay up late watching television, record those late-night shows and work them into your day some other time.

Also, lest we forget, there is also evidence of a lot of estrogen in our water supply.It comes in through our pores I’ve read.

So don’t take long especially hot showers keep em cooler …look cooler too !

While you’re at it, consider this:

Regular sexual activity stimulates the secretion of the hormone oxytocin, which causes a natural release of endorphins that help you get deep, restful sleep.  (Oxytocin levels in the body spike from 3 to 5 times higher during sex, in fact.)

So, to get enough sleep …  AND …  Enjoy making love with that special woman in your life !