A little twilight action going on in this email here
Ya know how it is
Nothing else on
Ok I’ll just admit I got sucked in
^^Still shaking my head
So anyway as I am watching this I realized something
Something my mentor and good friend told me
He says “hunt the wolf”…
What he means is find the wolf inside you
More on that in a min
Now what I am always famous for saying is
BEWARE of the Vampires!
Beware of the energy suckers…
The ones that will stop at nothing to hold you back from success
The ones that complain daily
You know exactly who I’m talking about
You can literally feel your energy being zapped from your body
Here’s a massive tip to ensure your success
You can’t fly when there’s a weight holding you down
Now I’m not saying you have to cut everyone out of your life
If there are vampires in your life you need limit your exposure to them
Some yes…you can cut out immediately
Or bring out some garlic and holy water
Vampire repellent ya see…
You must guard yourself and be laser focused on YOU
Which brings me to the Wolves!
Now these ARE the people you want to find
Wolves travel in packs
They are stronger as a group
They work and hunt together
They all have one common goal
They have each others back in time of need
A lone wolf will not survive on his/her own
That’s why communities are so important!
Having a group of…
*Supportive people is crucial
You must understand that you ARE a direct reflection of the 5-10 closest people you surround yourself with.
WOLVES or Vampires?
Chose wisely my friend!
And honestly it’s scary
It’s super scary to commit to go ‘against the grain’
To do what others will not
To stand up for your beliefs
To not be everyone’s punching bag
To put yourself FIRST instead of dead last!
But again “Hunt the Wolf”…
Find that drive inside you
NOT as the lone wolf
But with a PACK OF WOLVES
All hungry for the same things
*Long Term Success
So if you’re sick of the vampires sucking the life out of you
If you’re looking for a group of amazing people like YOU
And if you’re ready to shed the weight holding you back
Then apply here: http://betterbodyfitness.wufoo.com/forms/zdib3ds02gmhva/
Chuck “Popcorn -n- Chick Flicks” Marbes
Please take time to fill the application out in detail
I’m only interested in working with serious people
That want to change transform their lives
Use this formula from Caroline Apovian, MD, to determine the minimum amount of protein you should eat daily to offset muscle loss—and protect your metabolism—while you lose weight.
Estimate your ideal weight. “If you’re a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch,” says Dr. Apovian. “For men, it’s 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don’t eat less than 82 g of protein daily.”
Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg)
Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g)
Now that you know how much you need, check out these metabolism-boosting protein-packed foods.
The protein in this fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids.
Go for low-fat options—they generally contain more protein than fattier alternatives. (Can’t do dairy?
Its nougatlike texture makes tempeh a smart stand-in for meat. Sauté, or crumble cooked tempeh over salads.
This tasty veggie is a nutrient powerhouse. Enjoy it steamed or grilled, or toss chopped spears into salads.
Pair dried beans (think black beans, chickpeas, and lentils) with rice or quinoa for a complete-protein meal.
This thick and creamy treat packs nearly twice as much protein as other dairy sources; it’s great with fruit.
A small handful of walnuts or almonds is great as a snack, mixed into yogurt or oatmeal, or on a salad.
CHECK OUT FRIDAYS BLOG FOR PART 2!
So I know you’re probably wondering what the secret sauce is hey?
Yes it’s true…I’ve figured it out
Not only have I figured it out but I’ve been sharing all the BBF peeps
But I don’t want to leave you in the dark
So how exactly how does one unlock their dream body?
Well instead of boring you to death
Which I will never do BTW
I want you to think outside the norm for a sec
Think about that DREAM Vacation you’ve always wanted to go on
It’s pure Paradise, right?
And why is it exactly do you want to book it so badly?
Why is it that some people call it an ‘escape’?
Why is that people will spend THOUSANDS on it?
It’s super insanely simple
Paradise = Happiness!
You may think that’s corny but it’s 100% accurate
Why can you NOT WAIT to go back from vacations?
Because it made you happy that’s why!
So Imagine if you could have that feeling…
EVERY DAY OF YOUR LIFE?
That’s what it would be like in your dream body!
To regain self confidence and self wroth
To FEEL sexy again…
So let’s cut the crap
You don’t just want to “get in shape”
The same as you wouldn’t just tell me you want to go to Europe!
No…you’d tell me you want to go to Paris
You’d want see _____ sites
And do _______ while you’re there
etc etc etc
You’d know EXACTLY what you want to do
You’d be very SPECIFIC with you agenda AKA Goals
Your travel agent would hook you up with everything you wanted to do
So again you want to
Lose ___ inches
Fit into ___ jeans
Finish my first _____ event or race
And WHY do you want those things?!?!
: : : SECRET CODE ALERT : : :
cuz…they bring you joy and happiness!
Trust me you’d plan VERY specific things to do in Paris
because they’d give such amazing feelings of Joy!
So how in the heck would you get there though?
Here’s the kicker that soooo many people miss
It’s why soooo many people don’t ever experience their dream vacation
Because…..Wait for it….
They NEVER plan it!
They think every thing you’re thinking right now about losing weight
“How can I afford it?”
“I could never make that happen so why even try“
“Oh she’s just so…lucky”
and we could go on for days….
But reality is
If you actually set a date and worked out the plan you COULD achieve it!
If you just put your goals into motion
and said EXACTLY what you want to achieve in the next 12 months…
I guarantee you’d get there!
Again I’ll leave you with this….
Why do you dream of Paradise?
Why is it the one thing you’re chasing
When you could have it every day
It’s really NOT… found on a beach somewhere
It’s found within YOU!
You must believe you can achieve it
You must allow yourself the FREEDOM and not the guilt to obtain it
How much is your Happiness worth?
I don’t think you can ever put a price on it
Matter of fact
you know I’m right
Because if you truly wanted that Dream Vacation…
You’d go out and GET IT!
If you want to book a glimpse into a Two Week Dream Vacation let me know
CLICK HERE: www.twoweektestdrive.com
Chuck “I’ll be your pilot today on Flight Awesomeness” Marbes
CLICK HERE: www.twoweektestdrive.com
Did you know that 2/3rds of America is considered obese? If that’s not enough the numbers are growing everyday. As we speak there are more than 100 people who just decided to give up on themselves and let their weight get out of control. Most of those folks will die from weight related issues they could have controlled but decided not too. IT’S AN EPIDEMIC OUT THERE! There adults than ever are on pharmaceuticals for weight control than any other time in history! We live in a growing society that doesn’t care about it’s future and that should concern everyone reading this blog!
Many of those people who are letting themselves go can be educated about the truth! The truth being – there is hope, there are ways to lose the weight without drugs (in most cases), and YOU ARE WORTH IT! I share this because many of our readers have family that’s overweight, friends that are struggling with weight related issues, and co-workers who are ready to give up on themselves. As members of the Health Revolution we have the ability to help them. Here’s how:
1. Don’t attack them about their weight issue. Disarmingly love them to encouragement. Many folks who are suffering probably do so because they were taught they’re no good, they’re not worth it, no one cares, they can never do it, and the list goes on. They don’t need a lecture they need compassion!
2. Some folks will be a hard shell to crack so remember – slow and steady wins the race. You may have a friend who wants to lose weight but they’re incredibly hard to motivate. That’s alright, remember #1 and just be a passive motivator if you have too. A passive motivator is someone who motivates through action and not words. Always be eating good healthy foods, drinking healthy things, saying healthy things about you and your future, and always be positive without being overkill.
3. Share your testimony with them. Nothing wins over more people than to hear and see a powerful testimony of where you’ve come from and who you’ve become. Be real, sincere, and optimistic about your journey. Always keep in mind, you can always improve on something so never get a big head about your changes. Remaining humble will be the greatest compliment you could ever give yourself.
Be determined and live with purpose every single day. Others will see your heart for bettering yourself and that alone could be the inspiration one person needs to change their life. But it’s a little more than that…
Living in the social media age we have the opportunity to share our successes online everyday. Sharing your success story, your favorite recipes, favorite workouts, favorite gym, etc. etc. without being haughty can be the motivation that someone you know needs. Get creative, have fun and be genuine because you may be saving a life.
Don’t go on a strict, restrictive diet. Women need a minimum of 1,200 calories a day to stay healthy, and most women need more than that – between 1,500 and 2,200 calories a day – to keep up their energy and prevent mood swings. And if you’re nursing, you need a bare minimum of 1,800 calories a day (most nursing moms need more like 2,000 to 2,700 calories) to nourish both yourself and your baby.
If you’re breastfeeding, you’ll want to make sure to take it slow – losing weight too quickly can cause a decrease in your milk supply.
Too-rapid weight loss can also release toxins that are stored in your body fat into the bloodstream – and into your milk supply. (Toxins that can make it into your bloodstream include environmental contaminants like the heavy metals lead and mercury, persistent organic pollutants like PCBs and dioxins, and solvents.)
Weight loss of about a pound and a half a week is safe and won’t affect your milk supply if you’re nursing. To achieve this, cut out 500 calories a day from your current diet (without dipping below the safe minimum) by either decreasing your food intake or increasing your activity level.
With a new baby and schedule, it can be hard to find the time to eat. But skipping meals can make energy levels lag – and it won’t help you lose weight. Many moms find that eating five to six small meals a day with healthy snacks in between (rather than three larger meals) fits their appetite and schedule better. (A small meal might be half a sandwich, some carrot sticks, fruit, and a glass of milk.)
Don’t skip meals in an attempt to lose weight – it won’t help, because you’ll be more likely to eat more at other meals. And you’ll also probably feel tired and grouchy.
Even if you’ve never been much of a breakfast person, keep in mind that eating breakfast can help keep you from feeling famished – and tired – later in the morning, and it can give you the energy to be more active.
In addition, numerous studies show that skipping breakfast can sabotage your weight loss efforts. According to the National Weight Control Registry, which has tallied the successful strategies of dieters who have lost an average of 66 pounds and kept it off for 5.5 years, 78 percent of the dieters eat breakfast daily.Slow your eating down, too, if possible. When you take your time eating, you’ll notice that it’s easier to tell when you feel full – and you’re less likely to overeat.
Research shows that consuming low-fat milk and dairy products and choosing whole grain products like whole wheat bread and whole grain cereal can help you lose weight. Other good choices include low-fat, high-fiber foods such as fruits (like apples, oranges, and berries) and raw vegetables (like carrots, jicama, and red pepper strips) for healthy snacks.
Other ways to squeeze in more fruits and veggies: Make fruit (or veggie) smoothies, use fruit or vegetable salsas or vegetable reduction sauces (sauces made from puréed vegetables) over fish or chicken, add shredded carrots to your sandwich, try grilled vegetables, and try puréed vegetable soups. (Puréeing your soup makes it creamy without having to add cream, which is high in calories and saturated fat. It’s also a great way to eat veggies you might not ordinarily eat on their own.)
Fat has twice as many calories as carbohydrates or proteins, so trimming the extra fat from your diet is probably the easiest way to cut calories. Look for low-fat or fat-free dairy products (you don’t need to drink whole milk in order to make quality breast milk!), choose broiled or baked rather than fried foods, and limit your intake of sweets, which have extra calories from sugar and fat.
Keep in mind, though, that fat is an important nutrient, so your goal isn’t to eliminate it from your diet. In fact, including some fat at each meal will help you stay full and keep you from overeating carbohydrates. (Too many calories from any source – fat, protein, or carbs – can lead to weight gain or keep you from accomplishing weight loss.)
The trick is to choose “good” fats rather than “bad” fats. The best fats are mono- and polyunsaturated fats, like those in canola oil, olive oil, avocado, olives, nuts and seeds, and fatty fish like salmon. The oils to avoid are saturated and trans fats, which can contribute to heart disease and perhaps diabetes, and can be transferred to breast milk, too.
Saturated fats are found in meats and dairy products, and trans fats are typically found in many fried foods, snack foods, and baked goods. (Food labels specify which kinds of fats the products contain.)
Finally, although you should be drinking about 8 or 9 cups of fluids each day, watch what you drink – a surprising number of calories can be hidden in juice, soda, and coffee drinks.
The food plan below adds up to 2,200 calories a day for breastfeeding moms. For non-breastfeeding moms, it totals 1,800 calories a day. Use this as a rough guide – your individual calorie needs will vary depending on your weight, metabolism, and activity level, and also on how much you’re breastfeeding. View and print daily food plan.