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Intermittent Fasting

By | Articles, Fruits and Vegetables, HEALTH & NUTRITION, Healthy Living, Weight Loss | No Comments

Do you want to unleash your fat burning potential? To up level your brain, protect your heart and live epically ?
Intermittent fasting (IF) is a tool you can use in your weekly routine to attain these benefits.

So what is it? Essentially, intermittent fasting is a way of eating that utilises a fasting window (where you don’t consume any food) and an eating window (the time frame where you eat your normal daily intake).

Benefits of IF include:
• Regenerating cells
• Detoxifying cells
• Has shown to be protective against Alzheimer’s and dementia
• Reduce inflammation
• Burn fat
• Boost cognitive function

For a moment I want to take you back to primal days. Imagine you’re ravenous and there’s no food in sight, you’ll have to go hunting for it. In order to do this you need to have lots of energy, clarity, and focus in order to run and strategize the hunt.

Now back to the current day, I want you to take a moment to check in with how you currently feel when you’re hungry or low on fuel. Do you get irritable? Cranky or moody? Do you feel lethargic and unmotivated ?

Would it make sense to feel this way when the only way to survive was to move, strategies and be able to walk or run for hours in order to find food? No, no it wouldn’t.

Your body is physiologically designed to thrive when fasting. Boosting cognitive function allows for you to strategize your hunt and think clearly when gathering food.
Boosting physical performance, means you have the energy and the power in your movements to run, jump, and climb in order to hunt down the beast.

Your body is built for this and designed to go stretches without food.

Yes, we live in a modern world, but we also live in a primal body. Let’s respect that.

So how do you do it? Start with 2 days a week with the following fasting regime:
Fasting window (8pm to 12pm the following day)
Eating window (12pm to 8pm on the same day)

Consume your normal amount of foods within the eating window. And it is important you break your fast with a nourishing meal. This is not an excuse to eat crap. Again, respect your body.
When fasting you can have herbal tea, water, black tea and coffee. Nothing with calories is allowed as this will take your body out of fasting mode.

If you enjoy fasting and are reaping the incredible benefits, you can increase it to 3-4 times a week.

At the end of the day it’s all about figuring out what makes you thrive, and this is one way to get there!

Happy Day!
Jenna Poole, Nutritionist

Follow this link to learn more: https://ultimateyou.clickfunnels.com/nutritionmastery

Mind Over Matter

By | Articles, Food & Recipes, Fruits and Vegetables | No Comments

One of the most challenging parts of any program is the mental attachment to food and the process your brain goes through when detaching and emotionally “detoxing” from these foods.

Do you notice you crave something at a particular time of day? Do you notice that in cold weather you always want a hot chocolate? Or when you go to a pub you always want to order a soda? Does your body and mind feel like it NEEDS something sweet? Or is it merely a habit? How do you figure these differences out?

Well read on!

“The quality of your life will be determined by the quality of questions you ask on a daily basis”

Therefore, it is crucial to be able to answer the following one with honesty and accuracy in order to reach your goals

Is it a CRAVING or is it a FOOD ASSOCIATION?

A craving is almost a physiological need to eat a particular food and is usually because your body needs more of a particular nutrient.
For example: you’ve had a stressful month, you’re pushing hard in your workouts and feeling fatigued all the time, and you start craving chocolate. This craving could be a sign that your body needs more magnesium.

A food association, is when you associate a particular food with an event or place.
For example, when it’s cold and raining you really want a hot chocolate, or when you go to your grandmas you always want her amazing shortbread! Here, your body isn’t signalling to you that it needs a specific nutrient, it has simply learnt to associate particular places with certain food rituals.

So what steps can we take next to drop the cravings and associations that are inhibiting you from better achieving your goals?

Step 1. Get curious and ask better questions!

When something crops up for you, ask the question: Is this a craving or a food association?
The more you ask this question, the better you will understand yourself and your habits, and can move forward from here.

Step 2. Make a Game plan!

Once you’ve figured out the craving/ food association here’s what you can do:
If it’s a craving, seek a consult with a practitioner to help you work on tweaking your diet and potentially supplementing for any deficiencies that may be present.

If it’s a food association, acknowledge it and make a healthy swap. Always have fries with that? Try making your own sweet potato and parsnip chips

If it’s more on the emotional side of things, ask yourself what you are in need of emotionally? Craving sugar? Are you in need of some sweetness in your life?

Make emotionally healthy swaps. If it’s warmth you’re after, try having a hot soak in the bath with some essential oils, or cooking a big hearty stew. If it’s something sweet, book in a date with a friend and have a really good belly laugh session! The aim of the game here is to feed your emotions with nourishing experiences as opposed to food that will not serve your goals (or waistline).

At the end of the day, you are learning to rewire your habits and read what is really going on in your body. Tune in, get curious about your body and its needs and you may just learn a thing or two!

Happy Day!

Jenna Poole,
Nutritionist

Follow this link to learn more: https://ultimateyou.clickfunnels.com/nutritionmastery

Heal Your gut with these nutrition tips

By | Articles, Articles and Tips, Featured, HEALTH & NUTRITION, Tips | No Comments

Are you happy?
Is your gut happy?
How do you know if your gut is UNhappy?

Your gut and your brain are inextricably connected, and it is this connection that means the health of one will have a direct impact on the health of the other.

On a really cool side note, you have this hormone called Serotonin that plays are huge role in helping you feel happy, and 95% of it is made it your gut!

Because of this incredible gut brain connection, common symptoms of an unhappy gut may not always be that obvious. Below are a few symptoms to be aware of:

• Bloating
• Abdominal Pain
• Diarrhea and/ or constipation
• Joint pain
• Depression
• Anxiety
• Brain fog
• Lack of concentration

If you suspect you have gut issues here are 4 steps you can take to assisting it to heal:

1. Work out any food intolerances you have: Any food intolerances and allergies you may have will support inflammation in the gut, and prevent healing from occurring. Identifying these and then removing them from your diet is key to a happy healthy gut and brain!

2. Common intolerances are: peanuts, eggs, dairy products including milk, yoghurt and cheese, gluten and wheat products including bread, pasta and some packaged goods.

3. Reduce stress: when you become stressed, your body releases a hormone called cortisol. Cortisol has a negative impact of the flora in your gut and studies have shown this can activate an immune and inflammatory response, which inhibits your body from healing. To reduce stress try meditation, walking or a sweat session on the green.
Introduce gut healing foods. Some foods have the ability to help reduce inflammation in your gut and help it heal. Foods to include in your diet are: aloe vera juice, chia seeds, turmeric and chia seeds.

4. Contact a trusted practitioner to help you figure it all out. When we are experiencing symptoms like the above, it can be so confusing and we often need a trained eye to assist us back to health. Approaching a nutritionist can help you identify where your diet isn’t serving you, and they will be able to make suggestions as to how you can heal your gut and improve your overall health, so you can maximise that 95% of serotonin production and feel oh so happy!

Happy Day!

Jenna Poole
UY Nutritionist

Follow this link to learn more: https://ultimateyou.clickfunnels.com/nutritionmastery

5 Ways To Maintain A Fitness Mindset

By | Articles, Mindset | No Comments

Someone famous once said that fitness or exercise is not only about the body but also the mind. That is to say that if you can get past the mental block you can always do more, achieve more, and succeed better. We often fall behind our workout schedule or even the desire to start working out due to our mindset. We quit or give up even before we start because we “think” we cannot do it. Here are five ways to maintain a mindset about exercising.

1. Be realistic: Working out can be of different kinds. You can either workout to lose weight, to maintain a toned body, or to body build. However if you don’t know what you are looking for then it is likely you will lose the focus in a short time. If say you are looking to lose weight then you can’t look at yourself and wonder why your muscles are not building up. That kind of mindset deters oneself from working out and eventually end up quitting.

2. Form a schedule: Exercising can be a burden if you don’t have a clear schedule. If you have exams coming up or got a hectic schedule at work then you won’t have the clear mind to exercise. If you are trying to squeeze one hour in between your classes then don’t. Doing that will only hamper your desire to exercise. Make a day plan, if your office hours are from 9-5 then decide to hit the gym after 6. That way you have no other things to worry about and your mind is fully focused on your workout sessions.

3. Get a partner: Trust me when I say this, having a workout partner makes you more efficient, mentally and physically. A partner is not only there to motivate you while you are lifting those weights or when you are running, but having one makes you mentally focused. With a partner you cannot afford to skip a training session. You make plans with him/her to go at specific time. Overall you start having fun. It no longer becomes a painful thing to do but something you look forward to. There is always a competitive edge with a partner as well.

4. Set goals: We often think what’s the use of working out if there are no results. This mental block can be changed if you set targets for your work. If you are intend on losing weight by running then start with a 10 minute run. Once your body gets used to it extend to 20 minutes then 30 and so on. This way you are achieving your targets and you feel good as you accomplish them. As a result you want to work out more and look forward to push your limits.

5. Sleep it off: Every time you work out make sure you get plenty of rest. This way your body recovers and you are not sore the next day. Fatigue plays a key part in stopping you from exercising. The more you sleep, the fresher you are mentally and physically. And your mindset is still focused on exercising.

 

10 Ways to Finally Get Off That Couch

By | Articles, Mindset | No Comments

Working out can often prove to be an arduous task, especially if you’re a couch potato. There’s no reason to worry, it is not as hard as it sounds. Once you get your mindset right, replacing those flabs with chiseled abs is just a matter of time.

So, how do you go about getting in the right frame of mind? Well, here are a few pointers:
1) Make Up Your Mind: When you have made up your mind about exercising, it’s easy to get carried away. Do not. Rather, set yourself realistic goals. If you wish to lose weight, aim for that. If you want to tone your body, then that’s what you focus on.

2) Stay Positive: The journey ahead will be tough. But a positive attitude does make it easier. Get all the negativity out of your head. Instead concentrate on your goal. Picture yourself having the body that you have always desired and let that push you towards your ultimate goal.

3) Plan Ahead: “I just don’t have the time.”- That right there is the number one excuse you use when you don’t want to work out. To prevent yourself from having such excuses, plan ahead. Figure out when you can squeeze in a workout into your daily schedule. Make a routine and stick to it.

4) Improvise: Not all of us have the time or the resources to go to the gym. If that’s the case, then improvise. Working out doesn’t necessarily mean hitting the gym regularly. It can be any physical activity. Any activity that breaks a sweat will do.

5) Start Gradually: Do not go for the jugular right off the bat. Rather, ease yourself in; let your body adjust to the rigorous regiment you are putting it through. Then, slowly increase the intensity of your workout.

6) Eat Healthy: It’s imperative to give your body the sustenance it requires to keep up with your exercising habits.Maintaining, proper diet is a vital cog in leading a healthy lifestyle.

7) Reward Yourself: If you are happy with your progress, then give yourself a little treat like a slice of pizza. But bear in mind not to overindulge.

8) Get A Partner: One way, to keep yourself motivated, is to get a fitness buddy. This will make the process less challenging and a whole lot more fun and competitive.

9) Stay Active: An hour at the gym may be exhausting but don’t spend the rest of the day lying down. Keep moving. Take the stairs instead of the elevator, walk home instead of taking the bus. Staying active will keep you at the peak of your game.

10) Take A Break: There’s a fine line between pushing yourself to the absolute limit and causing your body to breakdown. Take a breather once in a while. Allowing your body to recover is essential to reap the benefits of exercising.

As daunting as the prospect of daily exercise may seem initially, you cannot let that obstruct you from achieving your goals. Ignore the negatives, keep yourself motivated and stay on the charge.

 

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9 Amazing Tricks To Help You To Workout Harder

By | Articles, Mindset, Tips, TRAINING & WORKOUT | No Comments

Lifestyles are becoming more and more sedentary and stressful, and it is difficult to find time for yourself. You wonder about those people who go to gym regularly. How do they find the time and motivate themselves day after day and year after year? Well, stop stressing! Exercise should not be something you do only when you want to lose weight. It should be something you do routinely just like eating and sleeping. Here are few tips to set you up for a lifetime of fitness.

  1. Choose activities you like.

Dancing, walking, cycling and yoga – all these count as exercises. To make it to get moving, choose whatever gets you moving. Also, choose the activity that fits your self-identity.

  1. Stay on schedule.

Figure out when there is time for you to exercise – first thing in the morning, at lunch or after work. Consistency is a real game-changer. No exercise program in the world will work if you don’t do it consistently. Give priority to your exercise, and form a healthy habit by sticking to your schedule routinely.

  1. Limit your workouts to 30-40 minutes.

There are lots of people who think it is better to work out for a long time. But after working out for about an hour, the benefit is not that great. It’s better to work out at a higher intensity for a shorter amount of time.

  1. Track your progress.

Record the exercises, reps, distances you run or walk during each training session. Then, using these notes you can create new workouts that are more challenging than previous ones. Experts believe that, just like keeping food journal improves your diet, tracking your workouts helps you stick with exercise.

  1. Always warm up and cool down.

At the beginning of a workout, take 10 -15 minutes to slowly increase your heart rate      and lower it afterwards. Do low intensity cardio before strength training as it musters larger muscles like your back, legs and core.

  1. Lift like you mean it.

If you are able to do about 10 – 12 reps without feeling fatigued, add weights like 10 percent at a time. If you can’t complete more than 8 reps, reduce the weight in 10 percent increments until you can. Try changing your rep speed in every 2 weeks like doing fast reps for 2 weeks then slow reps for the next 2 weeks.

  1. Try new things.

Don’t just stick to one kind of exercise – there’s a whole world of fitness out there waiting to be discovered. Try something new like joining a Zumba class or swinging a kettlebell. The more variety in your exercise program, the more fun it will be to follow.

  1. Give yourself a break.

Don’t underestimate the importance of rest days. They are necessary for your body to recuperate. People who don’t take sufficient amount of rest, will feel growing weaker. It is important to have at least 7-8 hours of sleep every day.

  1. Reward yourself.

Forming a new habit is challenging, so set short-term goals and then reward yourself for achieving them. You can give yourself a healthier homemade treat or go for a massage to the spa. Regular treats can help you to reach your goals faster than you previously thought possible.

So start thinking about yourself, instead of sitting on the couch in front of the television. You will be setting yourself up for a lifetime of more happiness, better health and more energy for everything else in life.

 

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Get in the Right Fitness Mindset with These 6 Tips

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The most important thing in getting in shape is not your workout or diet. It’s your mindset. It doesn’t matter if you enroll in a gym and get the best trainer. It doesn’t matter if you hire the best nutritionist in town. If you don’t have the mindset, you won’t have the right motivation, and you won’t be able to keep up.

How do you develop the right fitness mindset?

1.  Make a conscious decision to stay fit starting today.

The road to fitness starts with a decision. This is what many beginners fail at doing. They start gym memberships because everyone they know did. It never came from their own conscious decision. So they end up failing. They end up watching themselves go nowhere. They don’t have well-structured workout program. They don’t eat like dedicated fitness buffs do. This is the recipe to failure. You eventually see them disappear in the gym.

Getting fit is not for the lazy. It’s not for people who wish to try a workout program so they have something sweaty selfie to post on Instagram. It’s not for people who want to do it because they want to look like Chris Hemsworth in 3 months. This is for people with clearly set and realistic goals. Fitness is for people who make a decision today that they will start living a healthy life. It’s for people who have convinced themselves it’s time to do away with being couch potatoes in front of the television and do something about the fat they are packing year after year. It’s for people who don’t only want to look great but also want to develop a healthy body.

2. Keep in mind that fitness is not a month-long, not even a year-long affair.

Rome wasn’t built in a day. Those ripped bodies you see on fitness magazines weren’t built in a day, a week, a month, a year. Ask anyone who you think has a perfect physique. Unless you’re already athletic or you have seriously good genes, then you may not have to work as hard as every muscular guy. For most of us, it’s painstaking but rewarding workout routine for the rest of our lives. That’s the truth. It’s something you have to accept if you’re starting a journey towards fitness. Yes, fit guys and girls do take a break once in a while but they don’t stop completely. You don’t spend a year on strength training and stop completely thereafter, expecting your body will remain as it is. So if you want to be fit and stay fit someday, don’t be lazy. Work hard!

3. You don’t see results right away.

Most people who start losing weight or building muscle or doing calisthenics won’t see results right away. Men and women who are already at their prime shape didn’t get into their bodies in just a short time. As mentioned earlier, it takes years to sculpt the perfect physique. Many of these people went through times of frustration, bad workout and diet choices, and bad approaches that led to injuries and downtime.

One of the most frequent mistakes beginners do is overtrain. Doing more sets and reps than you should and lifting weights heavier than your current strength levels can accommodate are the most damaging mistakes. Never overestimate your strength levels. Overtraining can lead to injuries, some permanently disabling. Start easy. Develop neuromuscular adaptation. Buildup on your workouts gradually. Follow a well-structured program. Watch your body change throughout the years. Don’t count months! Most people who do that eventually get frustrated and drop from their programs after 6 months.

4. You have to work hard.

Whether you want to lose weight or build muscle, you really have to train hard. You might have come across 10-minute or 15-minute workouts online. No way! People don’t get fit with these kinds of fad. You might have seen YouTube videos of fitness gurus telling you to tone your arms with those small pink dumbbells. They don’t work. It doesn’t matter if you’re a man or a woman, if you want to get a nicely toned body, you have to lift heavy. The right intensity, volume, and frequency are what you need.

5. Discipline and consistency are important keys.

Stick to your workout program. Stick to a healthy lifestyle. Occasionally you can slack off, maybe have a bit of beer or eat a little more than you should. But most of your time should be dedicated to staying fit and healthy. You will get nowhere if you don’t have a solid plan and schedule. If you work out only when you feel like working out, you won’t progress.

6. Enjoy!

This is very important. This is why there are different types of workout programs. Some people do weight training in the gym. Some do cross fit. Others do calisthenics or plyometrics. You want to know why? It’s because different people have different goals and preferences. For some people, going to the gym and playing with free weights and machines are their idea of fun workouts. Others find that boring and want to to train outdoors. There are people who get buffed in the gym, and there are others who build mass progressing on bodyweight training. Choose whatever program that seems most convenient and fun for you. Remember, if you can’t stay on a fitness program because you hate it or it’s boring, it’s useless.

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Effective Ways To Motivate Yourself To Start Working Out

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“Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning.”

-Thomas Jefferson

Have you ever found yourself losing the motivation to exercise and work out? If your answer to this question is yes, then we want you to know that you are not alone. Many of us, even for once, felt the lack of desire to be active and to follow one’s regular exercise routine.

If you are one of these people, this article will help you ignite your desire to achieve health and wellness once again.

  • Think about your excess weight

If you want to motivate yourself to start working out, the best motivator will be your desire to lose weight. How about thinking of the excess fats in your stomach area? Is that enough motivation for you?

  • Remind yourself of how you felt after working out

People who exercise can attest that it feels great to workout. Whenever you exercise, your body produces a component that actually boosts your mood. As a result, it can make you feel happy and contented with the routine that you have finished.

  • If you are already stressed-out, tell yourself that all you need is some exercise

Did you know that exercise is a very good stress-reliever? This may still be related to the fact that it can help you feel happy and at the same time relaxed. It is also a good way to bond with your friends or if you want, you can use this as “me-time”.

  • Have a fitness inspiration

Your inspiration does not necessarily need to be a skinny model. Just find someone who can inspire you to achieve all the fitness goals that you have. Cut a picture of him/her and place it where you can always see it to motivate yourself to stick to your fitness routine.

  • Reward yourself once in awhile

One of the most popular ways to get motivation is through rewards. Reward yourself once in awhile. Just make sure that you will not exceed limitations.

These are just some of the ways to motivate yourself to work out. Yes, it may be hard to stick to a plan especially if it seems that you are not getting the results that you want. Just remember that more than anything else, you are doing this for yourself and for your over-all health.

 

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5 Ways To Achieve The Mindset Of Wealthy People

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Did you know that Bill Gates, Warren Buffett, and David Koch have something in common aside from the fact that they are all billionaires? Yes, you’ve read that right! Aside from being extremely wealthy, they also have the wealthy mindset that helped them become who they are today.

  1. Start with visualizing what you want to achieve. If you really want to achieve financial stability, then you should think of yourself having abundance on everything that you need. By visualizing, you are attracting more opportunities to come into your life. Just do not forget to take the correct actions also. Success will not come if you will not work for it.
  2. Believe in yourself. Believe that you have been equipped with all the needed skills and abilities to become wealthy. If you do not believe in yourself then you will surely overlook the good opportunities that will come your way.
  3. Never stop learning. Develop your innate skills and abilities. If you know that you need to improve on certain facets of your life, then do what you need to do. By continuously learning, you will be able to develop a better mindset.
  4. Always focus on your goals. By setting your goals, you are teaching your mind to achieve things no matter how impossible it may seem to be. Your goal is a reminder that no matter how overwhelming things can be, you can still achieve anything as long as you put your heart into it.
  5. Surround yourself with inspiring people. If you are spending a lot of time with hardworking and positive individuals, you will surely have a better mindset especially on how you see life. Aside from the inspiration, you will also be able to earn a lot from them.

There you have it! These are just some effective ways to achieve the mindset of wealthy people. Always remember that the mind is a very powerful tool. Because of this, it is important that you have a positive mindset. If you want to be wealthy, make sure to start with your mind. Just like what they say, whatever the mind can conceive, you can achieve.

 

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