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Did You know that the average person can gain 5 – 7 pounds from Thanksgiving to New Years? And according to the CDC 42% of Americans are obese; and by 2030, that number will rise to 50%. In this video, I’m going give you 6 tips on how to stay happy and healthy during the Thanksgiving Holiday, so you don’t have to be one of them. Let’s talk about it!
Thanksgiving is the time of the year when we all come together and give thanks to God for family, friends, health and so much more. If you dread this time of the year, you’re not alone. Over 53% of Americans visit their families during the holiday season, and many say that though they love their family, sometimes it can be stressful and overwhelming.
Another part of Thanksgiving that people look forward to is the food. If you’re trying to lose weight, it can be hard to make it through Thanksgiving, but don’t fret, I am going to provide you with some tips on how to survive this year’s Thanksgiving holiday.
1. Move your body
Create a calorie deficit by exercising to burn off extra calories before you even indulge in your favorite foods. Take a walk early in the day and then again after dinner. It is a wonderful way for families to get in some physical activity and enjoy the holiday together. I usually go to the gym first thing on Thanksgiving morning. It’s usually not crowded and it will make room for that Thanksgiving dinner later in the day.
2. Lighten Up The Food
Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less saturated fat, sugar, and salt. In other words, less calories. There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower-calorie ingredients, and if you’re asked to bring a dish, why not bring a fruit salad? Your family will thank you later.
3. Portion Control
It’s always a challenge to watch how you’re filling up your plate, and during Thanksgiving, it’s even harder to control how much you put on your plate and how much food you consume. Controlling your portions can help ensure that you’re not overeating. You can use a smaller plate or fill half your plate with vegetables to avoid filling your plate will unhealthy choices.
Also, before heading out to Thanksgiving dinner, consider eating something light and healthy such as a fruit. This way you won’t feel the need to over indulge later in the day.
4. Eat Slowly
The entire digestive process starts in your mouth, with chewing. Take your time and chew your food as much as possible. When you chew your food, it gets broken down into smaller pieces which are easier to digest. When mixed with saliva, chewing allows your body to extract the greatest possible amount of nutrients from the food you eat. Depending on the food, it is recommended that we chew at least 32 times, much less for certain fruits. It’s important to remember that it takes 20 minutes for our brains to receive a message from our stomach that we’re full, eating slowly will ensure that we do not overeat.
5. Limit Alcohol Consumption
The more popular you are, the more invitations you will receive from family and friends to attend social events, and as you know, most of these events come with more opportunities to consume alcohol. Increased alcohol intake during the holidays can contribute to weight gain due to its high sugar content.
Because of my Navy background, most people assume that I drink. Sailors are known for their drinking. I’m more the exception than the rule. My favorite response when offered a drink is “I don’t drink anything stronger than me.” Meaning, I may be in control of the alcohol in the beginning, but if I keep drinking, the alcohol would be in control. To each his own, but I find abstaining from alcohol works for me.
6. Forgive Yourself
If you still overeat, it’s not the end of the world. Forgive yourself and keep moving forward. You’re human and it’s almost inevitable that you will make a mistake. I know, I make mistakes every day.
What matters the most is how you rebound and overcome. It’s not the end of the world if you get off course for a day, so make sure you forgive yourself and get right back on the wagon the next day. Gyms are open, parks are open, you have your health so at the very least go for a walk, jog, jump rope, dance, and get your body moving again.
So let’s recap: To stay in shape during the Thanksgiving holiday, you should
1. Move Your body;
2. Lighten Up the Food;
3. Remember, Portion Control;
4. Eat Slowly;
5. Limit Alcohol Consumption; and
6. Forgive Yourself
If you found these tips helpful or if you can think of any other tips to help you stay healthy during the Thanksgiving holiday, please leave them in the comment section.
Get a copy of my Six Weeks to A Flatter Stomach ebook https://6weekstofitness.com/6-weeks-to-a-flatter-stomach-ebook/
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One on One Coaching/Virtual Public Speaking Email: [email protected]
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The interview with Orvel Douglas centered on the healing and transformative power of fruits, particularly those with high water content, and their role in detoxifying the body, reducing inflammation, and supporting overall health. Orvel shared his philosophy of promoting fruit-based interventions as a natural and effective way to address various health issues, emphasizing the importance of choosing fruits that resonate with individual preferences rather than adhering to rigid guidelines.
The discussion highlighted Orvel's guidance to a participant who had been diagnosed with breast cancer. She recounted following his advice to eat only watermelon for three days, experiencing a noticeable improvement in her health. Orvel explained that fruits like watermelon, grapes, and others with high water content are effective at reducing inflammation and clearing toxins from the body. He noted that any such fruit could produce similar benefits, allowing people to choose fruits they enjoy for sustained adherence.
A key takeaway from Orvel's approach is flexibility and personalization. He avoids prescribing specific fruits, instead encouraging individuals to select from a wide variety of high-water fruits based on their personal preferences. This inclusive approach makes his guidance accessible to a broader audience, fostering a sense of empowerment and choice.
Another participant raised questions about managing pre-diabetes, high blood pressure, and high cholesterol while incorporating a fruit-focused diet. Orvel reassured her that fruits play a comprehensive role in addressing multiple health issues simultaneously, emphasizing their ability to reduce inflammation and toxicity, which can contribute to overall healing. He noted that eating fruits does not target a single condition but instead promotes holistic health improvement, benefiting multiple areas of the body.
The discussion also touched on myths and misconceptions about fruit consumption, which Orvel aims to dispel through education within his Facebook group. This platform provides a space for participants to learn about fruit-based healing, share experiences, and access detailed information on managing various health concerns naturally.
Lastly, a question about colon health and a recent colonoscopy diagnosis highlighted the potential for fruit-based diets to support colon healing by reducing toxicity and inflammation. Orvel reiterated that a clean diet rich in fruits can positively impact multiple systems, including the digestive system, aligning with his broader message of holistic healing.
In summary, the interview underscored the effectiveness of high-water-content fruits in promoting health and reducing inflammation. Orvel emphasized flexibility, education, and empowerment, guiding individuals to make choices tailored to their preferences and needs while addressing a wide range of health concerns naturally.
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We’re coming to the end of 2024 and if you still haven’t reached your Fitness goals, this video is for you! Did you know that according to the National Institute of Health 42% of adults are obese? Are you one of them? Are you waiting until 2025 when the #1 New Year’s resolution is to either get in shape or lose weight? Unfortunately, only about 8% succeed in that area.
The best way to ensure that you will lose weight in 2025 is to start working on it now in 2024. In this video, I’m going to give you the 3 steps that I would take if I wanted to lose weight and get into shape by the end of the year. The 2rd step you probably never heard of.
When I was in the Navy, I indulged in the martial arts and other activities, so I was in very good condition and quite muscular at the time. At the tender age of 22, I was approached by one of my superior officers, who thought it was necessary to provide some unsolicited comments about my muscular physique and how by the time I reached his age of 26, I would no longer have that lean, muscular physique, I would start to look like him, out of shape and flabby. Well, decades later, I think back to that conversation and realize what he said as of this day never materialized. Why? because I made fitness a part of my life, and today, I’m going to share my expertise with you, so let’s go!
#1 Don’t Eat Three to Four Hours Before bedtime. Your metabolism slows down at night, and eating before bedtime forces your body to digest food when it is least efficient, meaning you will store extra calories as fat, and you are loading your body up with fuel that it does not have the capacity or time to burn. This one thing can cause weight gain, especially around the midsection which is the worse place to carry fat.
#2 Intermittent Fasting
In my Six Weeks to Fitness programs, I discuss and strongly encourage Intermittent Fasting for weight loss and to reduce chronic disease. Intermittent fasting is nothing new. For thousands of years, it has been utilized as a healing and spiritual practice. In recent years, fasting has taken on a new direction, one that has its focus on accelerating fat loss.
With intermittent fasting, you not only losing weight, but you gain mental focus and clarity. For those of you who are not familiar with intermittent fasting, it is basically time restricted eating, in other words, you only eat during a specific time. So, it’s not really dieting, it’s just another pattern of eating, and just in case you are under the impression that you can’t fast, think again. Every human being on this planet fasts. When you go to bed at night and wake up 6, 7, 8, or more hours later, you have fasted during that length of time, and when you eat your first meal, you are breaking the fast, and that’s why it’s called “breakfast.”
There are various methods of intermittent fasting out there, but the most popular is the 16:8 intermittent fasting method. This method involves limiting your intake of foods and calorie-containing beverages to a set window of 8 hours per day. You abstain from food for the remaining 16 hours, though you’re still allowed to drink water and other no-calorie beverages, like black coffee or tea (no crème or sugar). You can choose to start your fast at 8:00 p.m. in the evening and fast until the next day at 12:00 p.m. for a total of 16 hours, after which you break the fast with a light meal. You can eat regular meals during the 8 hours and start back on your fast at 8 p.m.
What if the 16:8 intermittent fasting method doesn’t work for you because of the long fasting hours? I would suggest you try 12:12, in other words try fasting for 12 hours and have an eating window of 12 hours. Over time your body will adjust to longer fasting hours such as 14:10, 16:8. Intermittent fasting places your body in fat burning mode during the fasting phase. The first nutrient your body uses for energy is carbs, followed by fat, then protein in that order. When you limit the amount of carbs for 16 hours, your body will seek out the next energy source which is fat, and that is why this type of weight loss program is so effective.
Most people are not aware of the fact that the body heals itself while it’s in a fasting state, which is another reason why you should fast.
Let me read some quotes from some very famous historical figures from our past:
It was Plato, who said “I fast for greater physical and mental efficiency.”
Benjamin Franklin said “The best of all medicines is resting and fasting.” Why? You are allowing your body to rest and heal itself.
Mark Twain who said "A little starvation can really do more for the average sick man than can the best medicines and the best doctors." –
#3 “Peak 8 High Intensity Interval Training”
High Intensity Interval training is a type of physical training that involves short bursts of high-intensity work mixed in with periods of low-intensity work. The high-intensity periods are typically near maximum exertion, while the recovery periods may involve rest or lower intensity. We have become accustomed to believing that doing some type of aerobic exercise for an hour or more is the best way to lose weight, but that’s not the case. If you go to any gym the most used equipment is the cardio equipment and the people showing the least improvement in their body composition are the same people running on the cardio machines. If you’re serious about losing weight and toning your body in a short amount of time, I highly recommend Peak 8 Interval Training. Every client I introduced to Peak 8 has seen positive results in a matter of a few short weeks and this is NO exaggeration.
This activity will put your body in fat burning mode for hours after you complete the activity. In other words, you will continue burning calories for the rest of the day.
Now that I “piqued” your interest into Peak 8 training, let’s discuss how it is performed. You can perform this exercise while walking or running or if you prefer to use equipment, a treadmill, elliptical or stationary bicycle will do just fine.
Peak 8
Start by warming up slowly for three minutes
30 seconds FLAT OUT sprint / 90 sec complete recovery (keep moving slowly)
End with a two-minute cool down
The actual sprinting totals only 4 minutes!
This type of training will put your body in fat burning mode for hours after the workout and this is why it is one of the most important tools to have in your toolbox.
There you have it! 3 Steps that are guaranteed to help you lose 10 pounds or more and will help you to get into shape before 2025.
Don’t be like everyone else waiting for January 1st only to be disappointed by February 1st, the time is now.
Let me know what you think about these steps and if you tried them. There is so much we can do to improve our health naturally and quickly, regardless of your age.
I am available for one on one coaching and virtual public speaking.
I also have an ebook called Six Weeks to A Flatter Stomach, which is based on my very popular Six Weeks to Fitness programs. It comes with my personal money back guarantee. If you don’t see a flatter stomach in 6 weeks, I will return your money no questions asked.
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Meet Edwin Richardson, a certified personal trainer, entrepreneur, and inventor of the "Back Buddy," a unique shower back scrubber and massage pad that allows you to easily exfoliate and massage your back while you shower. Edwin's fitness journey began at age 50 when he faced significant back pain, fatigue, and excess weight. With the guidance of his nephew, a bodybuilder, Edwin adopted a disciplined diet and workout regime, ultimately losing 50 pounds, eliminating his back pain, and building a muscular physique. His transformation inspired him to start Jan Jo Fitness LLC, where he now helps others achieve fitness and health goals through structured nutrition and exercise.
Growing up in a physically active era, Edwin remained fit until career demands and poor eating habits led to weight gain. At 50, his declining health pushed him to seek change, leading him to a gym where he found a personal trainer who guided him through rigorous cardio and strength training. Through consistency, he shed the extra pounds and eliminated his back pain by strengthening his core and back.Now, a leading personal trainer in New York, Edwin works with clients of all ages, and emphasizes a holistic approach to fitness, focusing on five pillars: upper body, lower body, core, balance, and conditioning. Edwin also advocates boxing as a tool for fitness and self-defense, sharing how it helped him during a street altercation.
Edwin also discussed his invention, the Back Buddy, which helps people exfoliate and massage their backs in the shower. Available on Amazon and his website, it has received positive reviews and serves as a practical solution for those needing back care.To anyone over 50 who thinks it’s too late to pursue fitness goals, Edwin encourages them that it's never too late, noting that consistent effort can yield remarkable changes at any age. He highlights the importance of four health pillars: sleep, diet, exercise, and stress reduction, urging listeners to start small with exercise and build up over time for long-term health and wellness.
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Did you hear that Hollywood actress, Eva Mendes is calling for the removal of artificial dyes from Kellogg's cereals, citing health concerns. She argues that many of the ingredients used in Kellogg's products are harmful for children and banned in other countries. Mendez has encouraged her followers to join a peaceful march to Kellogg's headquarters to demand change.
Kellogg has responded by stating that their products comply with all applicable laws and regulations and that they remain committed to transparent labeling. However, some states are now starting to outlaw these same dyes, raising questions about the company's claims.
In this episode, I discuss the potential health risks associated with artificial dyes, including links to hyperactivity, ADHD, and other behavioral problems. I also discuss why I find it odd that Kellogg's uses natural food colorings in their products in Canada but not in the United States.
I believe there should be greater awareness and action regarding the ingredients in our food and I emphasize the importance of choosing real, healthy foods and demanding better quality products from companies like Kellogg's. Our health is at stake.
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Marline Richards, otherwise known as Pastor Joy, is a Jamaican-born minister, health coach, and energy medicine practitioner. During the interview, Pastor Joy shared her inspiring journey and the founding of her Center of Joy ministry. Growing up in rural Jamaica, she developed a deep connection to nature and a strong sense of community. After immigrating to the United States, Pastor Joy pursued a career in healthcare and education, earning degrees in physical education, health information management, and divinity.
A pivotal moment in her life came when she was inspired to start her ministry. Through a series of spiritual experiences, she realized her calling to educate and empower people to live healthier lives. The Center of Joy ministry was born, focusing on holistic health and wellness.
The Healthy Choices Healthy Living Program, a key component of her ministry, aims to promote healthy lifestyle choices through education, community engagement, and support. Pastor Joy emphasized the importance of addressing both physical and spiritual health. Her work has gained recognition for its positive impact on individuals and communities.
Throughout the interview, Pastor Joy's passion for her mission was evident. She shared personal stories and experiences that highlighted her commitment to helping others. Her journey serves as an inspiration to those seeking to make a positive difference in the world
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In this episode of my Six Weeks to Fitness podcast, I interviewed Tricia Nelson an Emotional Eating Expert, who has lost 50 pounds by identifying and healing the underlying causes of her emotional eating. She is the author of the #1 bestselling book, Heal Your Hunger, 7 Simple Steps to End Emotional Eating Now. Tricia is also a TEDx speaker whose talk garnered over 2 million views on Youtube.
During our interview, Tricia delved into the complexities of emotional eating and its impact on health and wellness. Tricia shared her insights on how emotional eating often stems from unresolved emotional issues and how it can sabotage one's fitness and health goals. She emphasized the importance of understanding the root causes of emotional eating, which often include stress, anxiety, and past traumas, and how these can lead to unhealthy eating patterns.
Here are some key points from the interview:
· Emotional eating is common: Many people don't realize how much their eating choices are driven by emotions.
· Healing emotional connections: Addressing the emotional reasons for overeating is crucial for long-term weight loss and improved health.
· Personal journey: Tricia shared her own experience with emotional eating and how she overcame it.
· Identifying emotional eating: Tricia discussed how to determine if you're an emotional eater and provided a quiz on her website.
· Strategies for overcoming emotional eating: Tricia offered advice on how to break free from emotional eating habits, including creating a morning routine, building community, and avoiding triggers.
· Mindful eating: Tricia emphasized the importance of mindful eating and paying attention to hunger cues.
· Finding healthier alternatives: She discussed how to find healthier alternatives to sugary foods and navigate grocery stores.
· Sugar's impact on mood and cognition: Tricia emphasized the negative effects of sugar on mental clarity, mood, and overall health.
· Nighttime binges: She explained why nighttime binges are common due to decreased willpower and accumulated stress.
· Seven steps to end emotional eating: Tricia reiterated the seven steps outlined in her book, including connection, centeredness, communication, clean eating, consciousness, courage, and causes.
· Addressing underlying causes: She highlighted the importance of addressing underlying issues like people-pleasing and overthinking, which can contribute to stress eating.
· Modeling healthy habits: Tricia emphasized the importance of parents modeling healthy eating habits for their children.
· Self-care and self-worth: She discussed the significance of self-care and believing in one's worth.
This was a very informative interview. Tricia provided valuable insights into the complexities of emotional eating and offered practical strategies for overcoming it. Tricia’s expertise and compassionate approach make her a valuable resource for those seeking to improve their relationship with food and their overall well-being.
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In this episode of my Six Weeks to Fitness podcast, I interviewed the fit and fabulous, Sheila Agnew McCoy. During the interview, Sheila shared her inspiring journey as a 73-year-old fitness advocate, personal trainer, influencer, author, and speaker. She discussed her passion for helping seniors and women improve their health and quality of life through fitness, strength training, and corrective exercise. Here are the key takeaways from your conversation:
1. Starting Her Fitness Journey Later in Life
Sheila revealed that she only began focusing on fitness as an adult, inspired by a desire to stay active and healthy. Her commitment to fitness has spanned over 19 years, during which she realized the lack of specialized training for older adults and women. This gap motivated her to become a certified personal trainer focusing on senior and women's fitness.
2. Challenges for Seniors and Women in Fitness
Sheila emphasized the specific challenges seniors face in starting their fitness journeys, such as physical limitations, muscle loss, and fear of injury. She highlighted the importance of starting small, staying consistent, and focusing on overall wellness, not just aesthetics. Her philosophy of "start, stick, and stay" encourages consistency for lasting results.
3. Corrective Exercise and Strength Training
Sheila explained how corrective exercise helps seniors and those recovering from injuries regain balance, mobility, and strength. She emphasized the importance of strength training in combating muscle and bone loss, especially for women over 40, to maintain independence and improve quality of life.
4. Mind, Body, and Soul Approach
Sheila believes in a holistic wellness approach, integrating the mind, body, and soul. She encourages people to focus on total wellness rather than just one aspect, advocating for a balanced life that includes mental and spiritual well-being.
5. Nutrition and Lifestyle
Sheila follows a simple and balanced nutrition plan, prioritizing fruits, vegetables, and whole foods. She advises seniors to focus on nutrient-dense meals rather than large portions and emphasizes the importance of good nutrition for longevity and quality of life.
6. Faith and Community
As the health and fitness ministry leader at her church, Sheila integrates faith into her fitness philosophy, believing that spiritual health is the foundation for physical health. She has created a supportive Facebook community, Lifestyle Fitness for Active Adults, to inspire and motivate others on their fitness journeys.
7. Breaking Age Stereotypes
Sheila challenges societal stereotypes about aging, encouraging older adults to push past limitations and remain active. She advocates for "age positivity" and believes that fitness can transform not just the body but also improve mental and emotional well-being.
8. A Life of Learning and Adaptation
Sheila shared how she continually evolves by learning new skills, such as becoming a personal trainer and pursuing acting and modeling later in life. She emphasized the importance of transferring life experiences and skills into new endeavors, showing that it’s never too late to reinvent yourself.
Through her empowering message, Sheila inspires people of all ages to take control of their health, start moving, and focus on living a fulfilling life at any age. This was a very inspiring interview with Fitness influencer, Sheila Agnew McCoy.
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In this episode of my Six Weeks to Fitness podcast, I am joined by Dr. Joseph Antoun, CEO of L-Nutra and a leading figure in longevity science. During the interview, Dr. Antoun shared insights on his groundbreaking work with the Fasting Mimicking Diet (FMD). Dr. Antoun emphasized that aging-related diseases, including diabetes, cancer, Alzheimer's, and cardiovascular disease, are primarily caused by biological aging rather than mere chronological age. His work focuses on keeping cells biologically younger to prevent these conditions.
Dr. Antoun discussed the motivation behind his shift from traditional medicine to focusing on preventive health. He became disillusioned with the "sick care" model, where patients are treated with pills for chronic conditions without addressing root causes. This led him to pursue public health and policy, with a focus on creating solutions that promote health span (the period of life spent in good health) rather than just longevity.
The Fasting Mimicking Diet (FMD), developed by Dr. Antoun's company, is a plant-based nutritional program designed to mimic the effects of fasting. Over 25 years of research, including clinical trials at prestigious universities, has shown that the FMD can reduce biological age, rejuvenate cells, and reset metabolism without compromising muscle mass. Dr. Antoun explained how traditional diets, including the popular drug Ozempic, may cause muscle loss and metabolic slowdown, leading to weight regain.
A key takeaway from Dr. Antoun’s research is that fasting stimulates autophagy, a cellular process where the body repairs and rejuvenates itself. He highlighted that five-day cycles of FMD can reverse biological aging by 2.5 years and promote overall health, including improved blood sugar levels, cholesterol, and reduced inflammation.
Dr. Antoun also addressed the importance of balancing nutrition, exercise, stress management, sleep, and social happiness for longevity. He stressed that adopting the FMD three times a year, along with mindful eating and exercise, can significantly improve health outcomes without the long-term risks of medications or extreme diets.
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Coach Reggie Ward, is a former professional football player turned life coach, During the interview, Coach Reggie shared his inspiring journey and valuable insights in this interview. He emphasized the pivotal role of mentors in shaping his life, highlighting the influence of Don Norford and Ike Jones. Coach Reggie discussed his experiences in professional sports, emphasizing the lessons he learned about mental toughness, resilience, and seizing opportunities.
He also delved into his book, The Power of I, which explores self-discovery and personal growth. He explained his unique coaching philosophy, centered around the acronym L.E.G.A.X.Y., which stands for Leadership, Education, Goals, Athletics, Christ, and You. The interview touched on the importance of health and wellness, with Coach Reggie sharing his approach to maintaining a healthy lifestyle.
He discussed his faith and family as foundational elements of his life and coaching work. Coach Reggie also offered practical advice on setting goals and overcoming challenges, emphasizing the importance of perseverance, planning, and seeking wise counsel. He also shared his belief in inspiring others through positive actions and encouraging words.
Coach Reggie Ward's interview provided valuable insights into personal development, mentorship, and the importance of living a purposeful and fulfilling life. His emphasis on the power of "I" and the importance of setting goals is particularly relevant for anyone seeking inspiration and guidance, and it couldn’t come at a better time. I really enjoyed speaking with Coach Reggie Ward. He is a man on a mission.
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Donnie Lygonis is the Founder and CEO of Mellanmal, Inc., the creators of the RE:DO Plant-based protein bar. During the interview, we delved into the innovative journey behind their product. Donnie shared insights into the inspiration for creating a plant-based protein bar, emphasizing the growing consumer demand for sustainable and health-conscious food options. We discussed the unique ingredients used in RE:DO bars, highlighting their commitment to using high-quality, natural components that not only provide nutritional benefits but also support environmental sustainability.
The conversation also touched on the challenges faced during the product development phase, including sourcing sustainable ingredients and ensuring the bars met high taste and nutritional standards. Donnie elaborated on their rigorous testing and feedback process, which involved collaboration with nutritionists and fitness experts to refine the product.
Furthermore, we explored the market reception of RE:DO bars, noting the positive feedback from both consumers and health professionals. Donnie shared future plans for Mellanmal, including expanding their product line and increasing their presence in the health and wellness market. The interview concluded with a discussion on the broader impact of plant-based diets on health and the environment, reinforcing Mellanmal's mission to promote a healthier, more sustainable lifestyle through their innovative products.
I personally tried RE:DO and I can honestly say it is by far the best plant-based protein bar on the market (in my opinion). It tastes great and will keep you satiated for hours, something most protein bars cannot claim. You can find RE:DO at mellanmalofsweden.com, on their IG page at redofoodsusa and on Amazon.
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Are you ready to transform your life in just six weeks? Whether you're looking to shed those extra pounds, build muscle, or simply adopt a healthier lifestyle, our Six Weeks to Family Fitness program will help you!
Imagine waking up every day feeling energized, confident, and ready to conquer the world. With our expert guidance, family friendly workout plans, and delicious nutrition tips, you'll be amazed at what you can achieve in such a short time.
But that's not all! When you join our Six Weeks to Fitness program, you'll become part of a supportive community of like-minded individuals who are all on the same journey. Together, we'll motivate and inspire each other to reach our fitness goals.
"But that's not even the best part. When you join our program, you'll also get:
12 high-energy workouts led by top-notch fitness pros.
3 nutrition workshops with a special hands-on cooking class taught by certified nutritionists.
Recordings of every class so you can work out on your schedule and repeat them as much as you want.
Daily motivational tips and emails from me to keep you inspired.
A FREE subscription to the Body Sculpt of New York Six Weeks to Fitness newsletter.
Personalized wellness coaching to help you reach your goals.
Daily fitness and nutrition worksheets to track your progress.
This isn't a scam-it's a game-changer. But you need to act fast to secure your spot. The program begins on October 8 and runs through November 14, so grab your spot now before registration is closed, and don't forget to share this with your friends and family.
Go to www.bodysculpt.org to register or for more information. You can also email me at [email protected].
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Most people think that crunches will flatten your stomach. While crunches will strengthen your abdominals and build muscle underneath the fat, it will not reduce the fat around your midsection. In this video, I share 3 tips on what I personally have done and continue to do, to get and retain a flat stomach.
In my previous video, I shared the many reasons why you need a flat stomach, not just because it looks good visually. Achieving a flatter stomach often involves adopting healthier lifestyle habits. This can lead to improved physical fitness, increased energy levels, and better overall well-being. In addition, reducing excess abdominal fat is crucial for long-term health. Carrying extra weight around the midsection is linked to a higher risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
Everyone regardless of age or gender should strive to flatten their stomach and this video breaks down 3 proven and effective tips to help you to achieve a flatter stomach in most cases, less than 6 weeks. Check it out and let me know what you think.
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Do you want to know why you need a flat stomach? A flat stomach is often sought after for its aesthetic appeal. In a society that places a high value on physical appearance, having a toned midsection can boost self-confidence and body image. A flat stomach can enhance one's overall silhouette, making individuals feel more comfortable and attractive in various clothing styles. Beyond vanity, achieving a flatter stomach often involves adopting healthier lifestyle habits. This can lead to improved physical fitness, increased energy levels, and better overall well-being. In addition, reducing excess abdominal fat is crucial for long-term health. Carrying extra weight around the midsection is linked to a higher risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
By striving for a flatter stomach, individuals are taking proactive steps to improve their overall health and reduce their chances of developing these serious conditions. Ultimately, the desire for a flatter stomach is a combination of aesthetic and health-related motivations. While it's important to remember that body image is complex and individual, there are undeniable benefits to achieving a toned midsection, both physically and mentally. Get a copy of my very popular ebook, "6 Weeks to A Flatter Stomach" https://6weekstofitness.com/6-weeks-to-a-flatter-stomach-ebook/.
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Is it too late to get into shape? In today’s video I dive into this question that so many of you may be asking yourselves. Maybe you hit your 40s, 50s, 60s or beyond and wonder if the opportunity to get into shape has passed you by. The quick answer is no, it’s never too late to get into shape. I know people who didn’t start until their mid 50s or even in their 60s and now, they’re living their best lives, happy and healthy!
· Busting Myths: Let’s shatter another myth: aging means slowing down. It’s true that our bodies change as we age, but that doesn’t mean we have to accept decline. In fact, regular exercise can help counteract many age-related changes. · Mental Health Benefits: Beyond physical health, getting into shape is a powerful tool for boosting your mental well-being. Regular exercise has been shown to reduce stress, anxiety, and depression. It can also improve your sleep quality and overall mood. · Small Steps, Big Results: Remember, progress, not perfection, is the key. Start small and gradually increase the intensity and duration of your workouts. Every step you take, no matter how small, brings you closer to your goals.· Find Your Motivation: Discover what truly motivates you. Whether it’s fitting into your favorite jeans, having more energy, going on exotic vacations, playing with your grandkids or simply feeling better about yourself, finding your ‘why’ can be a powerful driving force.
· Community Support: Surround yourself with supportive people. Join a fitness class, find a workout buddy, or connect with online communities. Having a support system can make a world of difference.
Getting into shape doesn’t mean running a marathon or lifting heavy weights, it means moving your body more, it means feeding your body good nutrition, it means improving your strength, increasing your flexibility one step at a time. There is a saying that if you don’t use it, you will lose it.
Getting in shape to me, means keeping my independence. Just because you hit a milestone of 50, 60 or 70, doesn’t mean you have to give up your independence. This is what the medical profession would like you to believe, but I’m here to tell you that isn’t true. When you don’t use your muscles, they begin to atrophy and become weaker, but when you start to challenge your muscles, they become stronger and more resilient.
So, what are you waiting for? It's time to reclaim your health and happiness. Take that first step today. Your future self will thank you! Remember, it’s never too late to start your fitness journey. Let’s make today, the day you prioritize your well-being. You deserve it!
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Are you over 50 or 60 years and have not made your health a priority yet? What are you waiting for?
We've all heard the saying, "Life is short." But how often do we truly consider the weight of those words? Life is a precious gift, a whirlwind of experiences waiting to be embraced. Shouldn't we be doing everything we can to live it to the fullest? That includes taking care of our health, the very foundation that allows us to explore, connect, and thrive.
Think about it: a life riddled with fatigue, aches, and illness limits our ability to experience the world. We miss out on vacation and holiday celebrations with loved ones, all because of ill health. Feeling sluggish and unhealthy can also dampen our mood and motivation, making it harder to chase our dreams and embrace new challenges and opportunities.
How are we going to manifest our dreams and ambitions if we’re sick and tired all the time?
But, here's the good news: taking charge of your health doesn't require drastic measures. Small, sustainable changes can make a big difference.
Step #1 Fuel your body: Swap sugary drinks for water, prioritize whole foods over processed options, and find healthy alternatives you actually enjoy. Your body will thank you with increased energy and a sharper mind. When is the last time you ate a piece of fruit? If I were to ask you when was the last time you ate a piece of cake, you would probably say, yesterday, but when is the last time you ate some fruit? otherwise known as nature’s candy?
Step #2 Move your body: Use it or lose it. You see, I’m part of that over 60 club, I know what happens to our bodies when we don’t use our muscles, our muscles atrophy and we become weaker.
Find activities you love, whether it's a brisk walk, a dance class, or a yoga session. Even small bursts of movement throughout the day can boost your mood and overall well-being.
Step #3 Prioritize your sleep: Aim for 7-8 hours of quality sleep each night. Feeling well-rested will improve your focus, energy levels, and even your immune system.
Remember, a healthy lifestyle isn't about punishment; it's about empowerment. It's about giving yourself the energy, strength, and resilience to experience all that life throws your way. It's about feeling good in your own skin and having the stamina to chase your passions.
You know, when you’re healthy, you feel independent. You can get up and go wherever you want without someone assisting you. Isn’t that what we strive for, happiness, love and independence?
Speaking of independence, have you heard of Dr. Kenneth Cooper? He pioneered the concept of aerobics in the 1960s. For those of us of a certain age, who thought that it was Jane Fonda who started the aerobics phase, it was actually Dr. Kenneth Cooper, who now at the tender age of 92, is still working to encourage people to become physically fit, why? Because he knows that Life is too short to be unhealthy. Don't Let Your Health or lack of health Steal Your Golden Years. Look at what exercising has done for Dr. Cooper.
So, let's invest in ourselves, our bodies, and our well-being. Let's make every day an opportunity to embrace life with a healthy mind and a healthy body. Because when we feel our best, we can truly live our best.
What are some ways you prioritize your health? Share your tips in the comments below!
And for those of you who normally watch my video to the end, you may recall my saying, “We don’t stop exercising because we grow old, we grow old because we stop exercising. Can you guess where I got that quote? It was from Dr. Kenneth Cooper, the father of Aerobics created that quote and I adopted it. Thank you Dr. Cooper!
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Are you tired of dieting and exercising to lose weight? What if I told you there are other ways to lose weight besides dieting and exercise? Would you believe me? And what if I told you that these three strategies are relatively easy to do? Would you be willing to try them?
In this video, I will provide you with three proven strategies that are guaranteed to help you lose weight easily and quickly, all from the comfort of your own home.
Why is Weight Loss Important?
If you are at a healthy weight relative to your height, then there is no need to focus on weight loss. However, if you’re not at a healthy weight, you definitely want to consider it. Achieving a healthy weight can offer numerous benefits, including a reduced risk of:
Heart Disease Type 2 Diabetes Various types of Cancer Kidney Disease AsthmaAdditional benefits of weight loss include:
Lower Blood Sugar Lower Blood Pressure Less Stress on the JointsMany people struggle with weight loss. This video explores three strategies, based on my personal experience, that can be very helpful if you’re looking to lose weight fast and easily.
The First Strategy: Mindset Matters
Napoleon Hill once said in his book "Think and Grow Rich" that “whatever the mind of man can conceive and believe, it can achieve.” Change the way you think, and you will change the way you act. When it comes to losing weight, you either have a negative mindset or a positive mindset. A negative mindset says, “No matter what I do, I can’t lose weight,” or “I’m too old to lose weight,” or “I tried before and failed.” In contrast, a positive mindset says, “I can do this, one step at a time,” “It’s never too late to start,” and “It’s progress, not perfection!”
The Second Strategy: Stop Eating Late at Night
Our metabolism slows down at night. Eating before bedtime forces our bodies to digest food when it is least efficient, leading to stored extra calories as fat. We end up loading our bodies with fuel that it doesn’t have the capacity or time to burn.
I know we live busy and stressful lives, and sometimes this stress makes us want to grab a late-night snack before going to bed. However, if you want to lose weight, especially around the midsection, allow for a 3-4 hour window between your last meal and bedtime. This aids digestion and can potentially reduce weight gain around the midsection.
The Third Strategy: Intermittent Fasting
For those unfamiliar with intermittent fasting, it is essentially time-restricted eating. You only eat during a specific time window. It’s not dieting; it’s just another way of eating. And just in case you think you can’t fast, think again. Every human being on this planet fasts. When you go to bed at night and wake up 6, 7, 8, or more hours later, you have fasted. When you eat your first meal in the morning, you are breaking the fast, which is why it’s called “breakfast.”
But why is intermittent fasting one of the most powerful tools for losing weight fast and easily? Because it’s natural, safe, and effective, unlike the highly promoted weight loss drugs like Ozempic or Wegovy. Intermittent fasting has no side effects; our ancestors practiced it thousands of years ago out of necessity. If there was no food available for a week or two, they had to fast until their next meal.
Another benefit of intermittent fasting is that it is FREE! It won’t cost you a dime. As a matter of fact, it will end up putting more money in your pocket.
There are various intermittent fasting methods, but the most popular is the 16:8 method, which I do on occasion. This method involves limiting your intake of food and calorie-containing beverages to an 8-hour window each day. You abstain from food for the remaining 16 hours, though you’re still allowed to drink water and other no-calorie beverages like black coffee or tea. You can choose to start your fast at 8:00 p.m. and fast until the next day at 12:00 p.m., a total of 16 hours, after which you break the fast with a light meal.
Your body will have food cravings throughout the day. These cravings will only last for about 20 minutes or so and then will cease. Why? Because your body will feed off your stored fat, causing you to lose weight. When we exercise, our bodies burn off carbs, fats, and then proteins in that order. But if you haven’t eaten in 16 hours, there are no carbs to burn off, so your body will look for the next fuel source, which is fat. This is why food cravings go away after about 20 minutes because our bodies find their next fuel source—fat!
As some of you are aware, I host six-week fitness programs online. If you’re interested in participating in my next Six Weeks to Fitness program or would like additional information, let me know. I would be happy to share this information with you.
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Today we're diving into a topic many of you have been asking about: nutrition for sculpted abs. You've been hitting the gym hard, but those abs are still hiding? This blog is for you!
Let's get real: abs are built in the kitchen, not just the gym. You can crunch all day, but if your diet isn't on point, those abs will stay under wraps. So, what should you be eating? Forget fad diets and processed foods. The key is whole, unprocessed goodness: lean proteins, healthy fats, and plenty of fruits and veggies.
Fueling Your Fitness
· Lean Protein Powerhouse: Chicken, fish, tofu - these are your muscle-building besties. Protein helps repair and grow muscle tissue, which is essential for that toned look.
· Healthy Fat Harmony: Don't fear fat! Avocados, nuts, and avocado oil are loaded with healthy fats that keep you feeling satisfied, regulate hormones, and keep your metabolism humming.
· Fiber Fantastic Fruits and Veggies: These colorful powerhouses are crammed with vitamins, minerals, and fiber. Fiber keeps you feeling full and helps your body function optimally, which is crucial for fat loss.
Beyond the Bites: Portion Control is King
It's not just what you eat, but how much. Smaller portions are easier to digest than overflowing plates. Remember, it takes about 20 minutes for your brain to register fullness. So listen to your body and avoid overstuffing yourself!
Debunking Fat Loss Myths
Forget the 6-meal-a-day myth! Frequent small meals may not be the magic bullet for everyone. If you want your body to tap into stored fat for energy, focus on mindful eating and avoid unnecessary snacking.
Hydration Hero
Water is your best friend! It keeps your body functioning smoothly and can even aid in fat loss. Sometimes, thirst can be mistaken for hunger, so listen to your body and stay hydrated throughout the day. Aim for eight glasses of water daily, and more if you're active or in a hot climate. Not a big water fan? Many fruits like watermelon and berries are packed with water and can help you reach your hydration goals.
Remember: Consistency is Key
Building visible abs takes time and dedication. Stick to your healthy eating plan, stay active, and be patient. Those results will come!
Ready to take your fitness further? Check out my e-book, Six Weeks to A Flatter Stomach, for a step-by-step guide to reaching your abs goals.
This blog is just the beginning! Subscribe to Six Weeks to Fitness for more tips and tricks to live a healthy and happy life. Remember, it's progress, not perfection. Celebrate your small victories and keep pushing forward. You've got this!
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Can Intermittent Fasting cure cancer? Intermittent fasting (IF) has exploded in popularity in recent years, touted as a weight-loss miracle cure. While weight management is certainly a potential benefit, the true power of IF lies in its ability to promote deep cellular healing and resilience. By strategically cycling between eating and fasting periods, we can harness the body's natural repair mechanisms and potentially combat a variety of chronic diseases.
One of the key benefits of IF is its impact on cellular repair. During fasting periods, the body goes into a state of cellular housekeeping. It initiates autophagy, a process where damaged cells are broken down and recycled for new cell production. This can be particularly beneficial for preventing cancer. Cancer thrives in an environment fueled by constant glucose (sugar) availability. By restricting feeding windows, IF may starve cancer cells and hinder their growth.
Beyond cellular repair, IF offers a potent weapon against chronic inflammation, a root cause of many diseases. Studies suggest that IF can significantly reduce inflammatory markers in the body. This reduced inflammation translates to a lower risk of heart disease, Alzheimer's, and even autoimmune disorders.
Improved metabolic health is another perk of IF. By forcing the body to tap into fat stores for energy during fasting periods, IF can improve insulin sensitivity and potentially aid in managing type 2 diabetes [3]. Additionally, IF may promote the production of beneficial ketones, which can offer a stable energy source and enhance cognitive function.
It's important to remember that IF is not a one-size-fits-all approach. Different methods exist, and consulting a healthcare professional is crucial before starting any new dietary plan. However, the growing body of research on IF paints a compelling picture. By incorporating strategic fasting periods into our lives, we can empower our bodies to heal, fight inflammation, and potentially ward off chronic diseases. Intermittent fasting is not just about weight loss; it's about harnessing the body's inherent potential for self-renewal, and in this video, we’re going to explore a recent study that proves scientifically, that you can beat cancer and it won’t cost you a dime.
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Do you know why fruits are called nature’s convenience food or nature’s fast food, because they are ready to eat, nutritious and often come in their own natural packaging.
As someone who has explored various diets and interviewed numerous health experts, such as Orvel Douglas, Khepra Anu, Lashay Taylor and others, I believe the fruitarian lifestyle offers numerous benefits for your health.
First and foremost, fruits are packed with essential vitamins, minerals, and antioxidants that are crucial for maintaining optimal health. They are rich in vitamins like C and A, which boost your immune system and improve skin health. Fruits are high in fiber, which aids in digestion and helps maintain a healthy weight. The natural sugars in fruits provide a steady source of energy without the crash associated with processed sugars.
The fruitarian diet is incredibly hydrating. Fruits have a high water content, which helps keep your body hydrated and supports overall bodily functions. This hydration is particularly beneficial for your skin, making it look more radiant and youthful. The antioxidants in fruits also play a significant role in reducing inflammation and protecting your body from chronic diseases such as heart disease, diabetes, and certain cancers. Orvel Douglas is the creator of the Fruitarian Challenge, an event that happens every other month. I’ve witnessed the results of hundreds of participants who took part in his challenge lose weight, reverse heart disease, diabetes and so many other chronic illnesses just from participating in the fruit feast challenge. Orvel is quick to say that it is not the fruit that’s doing the healing, it’s your body that’s doing the healing. The fruit is creating the environment in which your body is able to heal itself. In other words, the body was meant to heal itself, you just have to give your body what it needs to do the job.
Another compelling reason to consider the fruitarian lifestyle is its simplicity and natural approach to eating. By focusing on whole, unprocessed foods, you eliminate the intake of harmful additives and preservatives commonly found in processed foods. This can lead to improved digestion, increased energy levels, and a clearer mind. Many people who adopt a fruitarian diet report feeling more connected to nature and experiencing a greater sense of well-being.
The fruitarian lifestyle offers many health benefits, from boosting your immune system and improving digestion to providing essential nutrients and promoting hydration. If you're looking to enhance your health and well-being, consider incorporating more fruits into your diet. Your body will thank you later.
If you’re interested in weight loss tips, fitness advice, and upcoming Six Weeks to Fitness workshops, visit www.6weekstofitness.com and subscribe to my Six Weeks to Fitness newsletter at https://lp.constantcontactpages.com/su/IeRmzkF/BodySculptofNY.
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