Wellness + Wisdom Podcast

Dr. Jade Teta is an integrative physician, naturopath, and personal trainer with over 25 years of experience helping people achieve their health, weight loss, and fitness goals. If you've been counting calories and exercising as part of a health and wellness program, there can come a time when the scale suddenly stops moving. But beyond the horizon of the fitness industry's fetish with the scale and dogmatism of "calories in vs. calories out and "eat less, exercise more" lies the truth about what our body really craves: Our undivided attention to the metabolism. On episode 067, Dr. Jade Teta stops by the studio with Josh Trent to share his decades of experience working with the human metabolism, and uncover the top 5 metabolic myths that are holding people back from having real health and wellness. By teaching us how to understand our individual and unique metabolism, Dr. Jade Teta's methods prove how we can keep our bodies, hormones, and energy in check. Dr. Jade Teta is an integrative physician, naturopath, and personal trainer with over 25 years of experience helping people achieve their health, weight loss, and fitness goals. He is the founder & CEO of Metabolic Effect Inc., and author of the best-selling book, The Metabolic Effect Diet. He is a regular contributor to many publications, including The Huffington Post, and the Textbook of Natural Medicine, the number one natural medicine textbook used in medical schools across the country. Jade has completed an estimated 10,000 workouts in his lifetime, and has worked with thousands of weight loss and fitness seekers from all over the world through his Metabolic Effect Clinic and online programs. The Metabolic Effect Each person's body is different and therefore, the metabolism of each person is not the same as another's. Dr. Jade learned this the hard way during medical school when his busy schedule was getting in the way of him eating and exercising properly. After months of continuously gaining weight by consuming unhealthy foods and drinking so-called "healthy" juices from places such as Jamba Juice, Jade had a revelation about metabolism. It was then and there that the theory of the Metabolic Effect was born. When we're young, our metabolism can be easily calculated, but it's not the same as our bodies change as we age. This is when you need to become a metabolic detective to better understand your body. Discover what foods work for you and what doesn't anymore. How to Become a Metabolic Detective, Not a Dieter The difference between being a detective and being a dieter is that a dieter goes by rules. Unfortunately, being a dieter is not the best path to living a healthy lifestyle because all of these rules can really restrict a person as far as their diet and they can feel stuck. Once a dieter is done with one diet and its rules, they just move onto the next one hoping that it will show them the results they want. To be a detective, you can't follow strict rules of eating only certain foods. Instead, you need to follow guidelines and structured flexibility to help find your best way to approach nutrition.  The first step to becoming a metabolic detective and not a dieter is to understand that everyone's metabolism is different. Once you know that, you can learn how to keep your metabolism in balance. How to Keep Your Metabolism in Balance There are two key ways that you can keep your metabolism in balance. One is HEC and the other is the Golidlocks Zone. HEC or Hunger Energy Cravings is your body's way of telling you that you're in balance. Your hunger, your energy, and your cravings are there to let you know if your metabolism is in check or not. HEC biofeedback clues can also include anything from exercise, mood, sleep, digestion, headaches, and libido can also tell us a lot about our hormonal balance. The Goldilocks Zone is all about balancing the body to make sure that the metabolism is in check. Think of a seesaw that represents your body. This seesaw needs to be perfectly balanced by not taking too much, not taking too little, but just the right  amount of everything including fats, carbohydrates, exercise, stress, sleep etc. Try to aim for your personal Goldilocks Point by seeing how many carbohydrates you can consume while still being able to show results by working out, getting enough sleep, meditating etc. to keep your HEC in check. You may have to adjust your diet by taking out different foods and adding in new substitutes to help stay balanced. The 5 Metabolic Myths During today's podcast, Jade and I spoke about the 5 Metabolic Myths: 1. You'll get sustainable, predictable, linear, and fair results if you follow a guidebook AND The body is able to easily burn fat and build at the same time The truth: As previously discussed in this blog, all of our bodies are different and you can only truly find results with trial and error to try to keep HEC in check. The body is only able to easily burn fat and build muscle at the same time if a) you're a beginner to fitness or b) you're taking steroids and other supplements. Once you've been working out constantly, you'll find that your metabolism won't do both at the same time. To burn fat and gain muscle, you need to switch up with different exercises and eating habits. 2. All you need to worry about are calories. The truth: If you cut calories on purpose, your metabolism will increase your feelings for hunger and increase your metabolic rate.  3. Hormones work in isolation and are either good like human growth hormone or bad like cortisol. The truth: Metabolism has multiple mechanisms that it overlaps and works with hormones. 4. There is no good way to assess the balance of hormones without blood testing. The truth: You need to look at different areas including your blood to fully understand your hormones and what your body needs in order to be balanced.  5. The metabolism of leading people and overweight people work in the same way. The truth:  All of our bodies are different. Each obese person is different and each lean person is resistant. The 4 METABOLIC TOGGLES These are 4 quadrants to help keep your HEC in check: ELEL: eat less exercise less ELEM: eat less, exercise more EMEL: eat more, exercise less EMEM: eat more exercise more “Your greatest difficulty is with yourself; for you are your own stumbling-block. You do not know what you want. You are better at approving the right course, than at following it out. You see where the true happiness lies, but you have not the courage to attain it.” - Roman Philosopher Seneca What You’ll Hear On Today’s Show 0:00 Wellness Force Opening 1:45 Introduction to Dr. Jade Teta 3:20  What is something that people don't know about you that's funny? 5:15  What's your own personal story about overworking and over-training? What lead you to begin learning about the metabolic effect? 10:25  What's the difference between being a detective and being a dieter? 12:50  What is HEC or Hunger Energy Cravings? 16:50 What's the Goldilocks Zone for Hunger? 20:00  How do we know when to add in starch or fat when trying to be balanced? 26:00  What are the 5 Metabolism Myths? 48:50  How do you know if you're facing Metabolic Damage? Can you reverse it? 54:00  How do our emotions come into play with keeping our HEC in check? 1:05:50   What's a Fear PR? Can you tell us about your new book? 1:09:45 Episode Closing Resources Mentioned In The Show Dr. Jade Teta and the Metabolic Effect The Metabolic Effect Diet by Dr. Jade Teta ME Is The New You Dr. Jade Teta's Huffington Post articles Lose Weight Here: The Metabolic Secret to Target Stubborn Fat and Fix Your Problem Areas by Dr. Jade Teta Charles Duhigg Man's Search for Meaning by Victor Frankl Listen To Dr. Jade Share How to become a metabolic detective The 5 Metabolism Myths HEC or Hunger Energy Cravings The Goldilocks Zone Starting Line foods (protein, fiber, water) How do we know when to cut out certain foods to keep in balance? How do we know to add in fat or starch? How to create a flexible, structured diet around your personal metabolism. How to burn fat and gain muscle at the same time. How are metabolism adapts to our different situations. How do you know if you're facing Metabolic Damage? How to keep your emotions and stress in balance while keeping our HEC in check. How our willpower and health come into play. The law of metabolic multitasking The law of metabolic efficiency The law of metabolic individuality Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout.  Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Get Your Free Audio Book http://www.wellnessforce.com/FreeBook  You May Also Like These Episodes Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download your free Digital Health Transformation Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!    

On this week’s podcast, Franz Snideman, Senior Strong First Instructor, Primal Move National Instructor, former Collegiate Sprinter and International Lecturer shares the fundamental importance of educating and coaching clients in safe, healthy and holistic athleticism. Today, Franz talks about how we can add sprinting to our fitness routines and what benefits it includes for both body and mind. Franz is a student of nutrition, Neuro-Muscular Therapy, Primal Move Kids and Corrective High Performance Exercise Kinesiology. As the co-owner of Revolution Fitness, in La Jolla, CA and the author of several books including Revolution Kettlebell Fat Loss Program, he draws on his passion for healthy living, athleticism, knowledge and appreciation of human development, anatomy and personal experience, to have co-developed what he calls the Primal Speed System. It can be a strange, new journey to add something to our lives that we are unfamiliar with such as sprinting, but Franz has some great tips for both beginners and born again athletes who are eager to get back into shape. With each new effort, we can change our own behavior and improve ourselves every day. Why Should You Include Sprinting In Your Workouts? Sprinting has many benefits, not just for the body, but for the mind as well.  How many hours did you spend sitting down at your desk today? Most likely you were sitting there for quite some time before you got up and walked around the room. During that time, maybe you got a drink of water, went to a meeting, or stepped outside for some lunch. When you look back on your day, do you think you have had enough physical movement? If you spend many hours each day sitting at a desk, you will not get the fitness that your body and mind are craving. Maybe you don't have enough time for a long run, swimming, or an hour long fitness class. Fortunately, the beauty about adding sprinting to your workout is that it's just as viable as any other cardiovascular activities AND it doesn't take too much time.  The Steady Progression to Becoming a Sprinter So how can you become a sprinter? Sprinting is vital for fitness, but it needs a progression so that your body can adapt to it.  Franz's advice is to do several steps to gear yourself up before adding sprinting to your workout. If you try going to the track without proper preparation and understanding of sprinting mechanics, then you might face a future injury. To learn how to sprint, you need to go back to the basics of crawling. Crawling is the first mode of locomotion you do before you can even stand and walk. Sprinting is a standing crawl and the final progression of locomotion. Once you get the hang of crawling, here are Franz's next 3  steps to prepare yourself for a sprint workout: 1. March while standing in place To connect the brain with the body and get into a rhythm of movement, begin marching while standing in place. By learning the sprinting cadence, you begin to learn important sprinting techniques such as moving on the balls of your feet, foot striking, and landing underneath your body. Try doing this technique for 5 minutes each day. 2. Build the intrinsic and small muscles of the feet. Prepare your feet and lower legs for sprinting by building the intrinsic and small muscles of the feet by walking on your heels, toes, and the sides of the feet. First, do heel walks (walking on your heels) with the toes pointed upwards towards your shin. This helps to teach your ankles to be stiff and have dorsal flexed feet so that you run on the balls of your feet and not on your toes. However, for the next exercise, to teach your body how to do a proper push off when you sprint, you need to lean forward on your toes as you walk. You shouldn't be walking on your tip toes, but leaning enough that your knees are straight as you walk. For the third foot exercise, you need to do an around the world combination of cycling through these next motions. Begin by walking on your tiptoes followed by walking on the outside edges of your feet, the heels, and finally the inside edges of your feet. Cycle through these motions for 30-60 seconds once a day. 3. Create a great posture with shoulder mechanics To create a great sprinting form, you should have good posture on the upper half of your body. Begin by sitting up straight. Next, simply start moving your arms in the same motion as you would when sprinting. This will help remind you to keep your arms up and in front of you to create momentum. All of these steps can easily be done from the comfort of your home. After you have practiced each one, put them together for your next sprint workout. Build Your Body and Mind with Each Sprint "Regardless of your goals. If you're an endurance athlete, middle distance athlete, maybe just a strength athlete, sprinting will make you more athletic because it will enhance the functioning of your nervous systems and the way that your brain communicates with your body. And that's a good thing." -Franz Snideman Just like crawling, you find yourself in a cross body pattern and motion as you sprint. This movement actually connects your body to both the left and the right brain hemispheres. Because of this link, your brain works better, you burn more calories, and you build more muscle and nerve tissue. The brain develops from movement so that when we learn new skills, we end up building new nerve cells and tissues in the brain. People who do a lot of different movements and move really well tend to learn better than people who do not move on a daily basis. Because of this, short term sprinting is good for the brain because it takes you to a whole new level for a couple seconds before you come back to resting mode. What happens if you over exhilarate yourself when you sprint? You don't have to worry about over exhilarating yourself because you have central governors in your brain that protect you from overdoing something that can cause harm to the body. For example, right before you reach your fastest speed, your brain will tell your body to stop going too fast should you pull a muscle. However, this doesn't mean that you should let the central governors from moving and keep growing as a sprinter and athlete. Sprinting actually helps you to break free from the central governors and take your brain up a step. How does sprinting help you to lose weight? Sprinting is not only good for the mind, but obviously the body as well to help you deal with glucose and insulin to shred excess fat and calories. If you take a look at professional sprinters, pole vaulters or hurdlers, their training involves high power and short duration sprints to be able to have their athletic physique. When you add sprinting and other high intensity exercises to your workout, you should include it with a combination of strength training, walking, and an overall healthy lifestyle. With sprinting, you will see a progression overtime and eventually a healthier, more athletic you. How to Face Your Problems and Fears to Reach Success On Franz's Facebook page, he wrote this inspiring post: "Success requires so much more than people can see. Enjoy the highs and the lows, the ups and the downs. It's all part of the process and Journey. Easily earned success is not character building and does not make you stronger. If you can understand that problems are opportunities to grow than you will not want to quickly give away or avoid your problems. Embrace the problems and the challenges as they make you better and more resourceful."  We are all on our own life journeys and we dream of different goals, but to get where we want to be, the pathway is not always easy and sometimes unplanned events can stop us from getting where we want to be in life. You don't stop growing because there's a problem you're facing. Instead, you really grow by taking on the problem by yourself. Figure out which goals you want to achieve and obstacles to overcome. That way, you can grow emotionally and become a stronger person than your were before. It's fine to reach out for help, but understand your role to take on what needs to be done on your part. Nobody else can walk in your shoes. It's your life and your journey. Resources Mentioned In The Show Franz Snideman's website-Revolution Fitness Franz's Primal Speed Sprinting Workshop Franz Snideman on Twitter Revolution Fitness on Twitter Revolution Fitness on Facebook Revolution Kettlebell Fat Loss Program by Franz and Yoana Snideman StrongFirst Program Strength Matters Program Mind over Matter? The Central Governor Theory Explained The General Adaptation Syndrome Listen To Franz Uncover What are the benefits of sprint workouts. How sprinting can help you get an athletic physique. Fran's mission for Primal Speed Sprinting Workshops. His top tips for preparing your body for sprinting workouts. How sprinting can boost and improve your brain power. How sprinting can affect our hormonal balance. How can hormones help our health. Why we need to set goals, choose an adaptation, and have a WHY to see an end result happen. What success means for Franz. How Franz has learned to take on problems and obstacles to find solutions and reach goals. Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout.     Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Get Your Free Audio Book http://www.wellnessforce.com/FreeBook  You May Also Like These Episodes Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download your free Digital Health Transformation Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!

Rebecca Hazelton is a licensed Nutritionist, Health Coach, Personal Trainer, and HeartMath Coach running her own consulting business since 2001. This week on Wellness Force Radio, we discuss her latest book, Pleasure Meditation: Your Guide to Joyful Stress Reduction. Since 2001, Rebecca has been working as a coach and consultant. Throughout her career, she's found that we all face a lack of tools for dealing with stress management. As a mom, Rebecca is passionate about teaching self-care, how to treat your body with love and respect, and has a nutrition license through AHSU with specialty certifications in Metabolic Typing Nutrition and Functional Diagnostic Nutrition. Rebecca is also a certified Postural Alignment Specialist with the Egoscue University. Her first of two published books, Choosing Health: A One-Size- Doesn’t-Fit- All Guide to Diet, Exercise, & Motivation is a must-read for anyone interested in living a healthier lifestyle. Her new eBook Pleasure Meditation: Your Guide to Joyful Stress Reduction has just been released and is a simple 3-minute guide that teaches you exactly how to boost your feelings of pleasure AND melt away feelings of stress. Letting Go Of Stress Poor stress management and self-care can lead to other numerous health concerns including fatigue, gut health, thyroid problems, and hormonal imbalance. Stress can be so hard on the body; sometimes all you need to do is take a deep breath. But what about taking it further? Stress reduction tools like pleasure meditation can help you to respond to different situations, feel balanced, and experience joy each day. Today on the podcast, Rebecca shares her own story of experiencing stress and how her F.L.O.W. system of pleasure meditation has helped her to manage it and find greater happiness. F of F.L.O.W - Focus On Your Breathing Pleasure meditation can be  very powerful and it's great for those who need it, but don't know where to begin with handling their own stress management.  The F of Rebecca's F.L.O.W. system is to simply begin focusing on your breathing. Take a couple of breaths to feel present in the moment. During that time, find out where your breathing is coming from. If it's not coming from deep within, but rather from your neck and shoulders, you can be dealing with a great amount of stress. L of F.L.O.W - Let In Love And Let Stress Go To let love in and let stress go, you need to switch out stressed out hormones with beneficial hormones in your brain to help balance out that body. How can you do this? With the power of vision and memory. Let in love by thinking about a wonderful memory of when you felt love. It can be an experience from a recent interaction or pleasure from petting a cat or a dog. Allow yourself to remember and embrace those experiences of your life when you let love in in order to let your stress go. O of F.L.O.W - Open Up With Gratitude When you open yourself up to feel gratitude and to be thankful for what you have in your life, it's impossible to feel stressed out in that moment of time.  Letting in feelings of love is unique to everyone because of all of our different experiences, but sometimes love itself cannot help us feel gratitude. Feeling gratitude is another layer that can help us to experience pleasure and joy. W of F.L.O.W - Wake Up Your Pleasure Awareness To free yourself of stress, try to see the world in new light by waking up your pleasure awareness. When you let in love, you experience gratitude and when you start to appreciate the little things in life, you can wake up your pleasure awareness.  You may begin to see things differently than you ever could before. Maybe colors look brighter, the sun feels warmer, or nature seems more beautiful. With pleasure meditation, you're tapped in to feeling other feelings throughout the day. Think about having your feet on the ground in the moment, but your head in the clouds with other sensations.  Understand Your Stress Better With HeartMath Coaching A HeartMath Coach can help you better understand the linking connection between how your heart rate and emotions can affect the amount of stress that you feel.  Using the bio feedback device, baseline resilience, you can find out you're heart rate is at and whether you are stressed or not. Each person's baseline resilience number is different and it can help a person determine what causes great or little stress. With HeartMath Coaching, you can learn to empower your stress and react better to moments when the little things in life stress you out. Resources Mentioned In The Show Rebecca Hazelton's website Pleasure Meditation by Rebecca Hazelton Choosing Health by Rebecca Hazelton HeartMath Coaching Rebecca's Coaching Programs Rebecca's Facebook Page-Choosing Health Rebecca's Twitter account Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout.     Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Get Your Free Audio Book http://www.wellnessforce.com/FreeBook  You May Also Like These Episodes Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download your free Digital Health Transformation Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!

On this week's podcast, Productivity & Success Transformation Coach Craig Ballantyne, stops by the show to talk about how to beat anxiety to create your perfect day. Craig is a fitness expert and the author of the groundbreaking fat loss workout systems, Turbulence Training, and Home Workout Revolution. He has been a contributing author to Men's Health magazine since 2000 and has been the editor of the personal development newsletter, Early to Rise, since 2011. Understanding Your Own Anxiety Suffering from anxiety shouldn’t make you feel like a black sheep. In fact, many people that you  know may suffer from some form of anxiety because 40 million Americans (18% of population) that are over the age of 18 face it each day. Some of these anxiety disorders include panic disorder, social anxiety disorder, or major depressive disorder. To beat your anxiety, you can change your mindset today. On this planet, every minute counts and in order to get the most out of each day of our lives, we have to get in the right mindset to take it head on as best as we can by changing our habits. Just like a fitness transformation, we need to make specific changes in order to see a mindset transformation. A new mindset transformation won’t only help us beat anxiety, but it will also help us become more goal driven and productive as well. In order to complete this mindset transformation, we can follow what Craig calls The Perfect Day Formula. How to Follow the Perfect Day Formula According to Craig, in order to begin following the Perfect Day Formula, we need to do The 3 C’s each day: Control the morning Conquer the afternoon Concentrate on what really matters The First C: You have the greatest control of your day during the morning hours. Before you leave the house, your morning is your time to focus on how you can get ahead in the day. Even if it’s just for 15 minutes before everyone wakes up, you control everything that you do. Start your day on a positive note to help you feel energized and focused with less stress by reading the newspaper, drinking some coffee, or watching the sunrise. Do anything that will help you clear your mind. The Second C: Conquer your afternoon with the 5 Pillars of Personal Transformation. Life is extremely unpredictable and anything can happen at the drop of a hat to  throw us off course from our perfect day. Fortunately, with the 5 Pillars of Personal Transformation, we can better prepare ourselves for any emergencies, negative thoughts, or feelings of anxiety that may come our way. The 5 Pillars of Personal Transformation Plan and Prepare for any obstacles or emergencies that come into your life. Professional Accountability: Look to someone to hold you accountable for your actions and bring out the best in you. Positive Social Support: Who are your cheerleaders? These are the people that are always there for you and will help push you to do better. Meaningful Incentive: Have a big enough reason for why you’re doing what you’re doing i.e. for your children or your health. The Big Deadline: Set a deadline for the big and small goals during the day. "A goal without a deadline is just a dream." - Craig Ballantyne The Third C: Concentrate on what really matters by creating a vision for yourself In order to truly focus on your dreams, you need to create a vision for your life. This will help you understand where you want to go, how you want to get there, and help you make the right decisions overall. For the majority of us, that means creating structure in your life, but a lot of us don’t like structure. So what can we do? If you know exactly where you want to go, you can get there without any distractions when you follow your own rules. Instead of seeing structure as something that is holding you back from having the freedom to make your own decisions, structure can be extremely liberating. How you may ask? Well, isn’t following your own rules a lot easier and less stressful than following someone else’s orders? Why Your Perfect Day Starts With The Goodnight Formula The 3 C’s begin with taking control of your mornings, but the real magic begins that night before with Craig’s 10-3-2-1-0 Goodnight Formula. Your Perfect Day already begins 10 hours before you go to bed when you should be refraining from drinking any type of caffeine. Some people may be able to drink coffee or other caffeinated beverages  at night, but for the majority of us, it can really affect our sleep cycle. As the day continues on, at 3 hours beforehand, you should not eat any heavy meals or drink alcohol. If you go to bed with alcohol in your system, you will most likely wake up feeling even more tired than you did the night before. To help you begin to relax more and not be stressed before you sleep, you should stop doing any type of work activity 2 hours before bed. At 1 hour left to go, it’s time to put away the electronics, turn off the TV, and avoiding looking at your phone’s screen. Whether or not you had a great night’s rest, zero is the number of times that you should hit the snooze button in the morning. If you allow yourself to fall back into a sleep cycle, it will be even more difficult for you to get up and enjoy your 15 free minutes to take control of your perfect day. How To Know If It’s Time For You To Change Your Environment & Relationships Whether they realize it or not, our friends, family members, and coworkers can sabotage our formula for a perfect day. When we’re trying to create the perfect day for ourselves by following the 3 C’s, the Five Pillars, and the Goodnight Formula, we can face different challenges. To get through them, we need to have the best support system that we can possible have from the people in our lives. These are that people that are there for you no matter what with their love, support, and kindness.  Unfortunately, they can also sabotage us sometimes. To move forward and grow, we may have to change our environments. It may not be forever, but if you have a goal in mind, you may have to change your schedule and your activities to reach your goal. You don’t have to leave people behind, but this may also mean that you have to change the environment you’re in if you truly want to see yourself improve each day. If you’re in a toxic relationship that does not allow you to grow in anyway at all, you might have to give the gift of goodbye. That way, you can create space to allow new people into your life who will support your goals and hold you accountable for them. What Not To Do During Your Perfect Day When we face anxiety, we may follow negative habits that are holding us back from having a perfect day. Craig gave us so much great advice on what we should be doing to beat anxiety and create a perfect day, but he also has a Do Not Do List of what we should not be doing: Do not hit the snooze button. Do not check your email first thing in the morning. Do not answer all phone calls. Do not mindlessly surf the Internet. Do not waste time arguing or gossiping. Do not consume food or drink that makes you tired. These are some good tips to help you create a perfect day, but what about your own unique list? How can you be less distracted and more productive during the day? Take some time to write down what you’re doing each day and discover when you’re distracted and when you’re productive during the day. That way, you can create your own Do Not Do List and focus on the most important tasks you need to complete during your productive time. More About Craig Craig Ballantyne is a Productivity & Success Transformation Coach from Toronto, Ontario, Canada,and the author of The Perfect Day Formula: How to Own the Day and Control Your Life. He has been contributing to Men's Health magazine since 2000, and in 2001, Craig created the popular home workout program, Turbulence Training. On his journey to success, Craig had to overcome crippling anxiety attacks, and he beat them with his 5 Pillars of Transformation. Today Craig shows men and women how to use the 5 Pillars to lose 10 to 75 pounds, get a raise and make more money, find the love of their life, and overcome any obstacle in the way of success. You can read his daily essays on success, productivity, and fitness at EarlyToRise.com What You’ll Hear On Today’s Show 0:00 Introduction to Craig Ballantyne 2:45  How did your childhood help you become the person that you are today? 3:45  How Craig transitioned from Fitness to Mindset training 5:26  What was one of Craig’s most growth in his transformation? What did you experience with the Law of Attraction? 8:25  What compelled Craig to write The Perfect Day Formula 9:25  The 3 C’s explained: 1) Control the Morning 10:15  How does Craig structure his morning? 12:05  The 3 C’s explained: 2) Conquer the Afternoon via the 5 Pillars of Success 14:12  The Goodnight Formula explained: why the perfect day happens the night before. 16:40  The 3 C’s explained: Concentrate on what really matters 17:40  How can creating discipline and rules later lead to success in life? 18:58  How Craig worked through his own anxiety to live this transformed life. 21:45  The 5 Pillars-No. 3) Having positive, social support in your life. 22:55  Sometimes our friends, families, and co-workers can either knowingly or unknowingly sabotage us to have a perfect day. 23:25  Craig’s experience with giving the gift of goodbye to someone. 25:20  The 5 Pillars: No. 2) Professional Accountability 27:05  The 5 Pillars: No. 4) The Meaningful Incentive 30:00  The 5 Pillars: No. 5) The Big Deadline 32:00  What helps people to decrease their procrastination? 34:35  How to follow a not to do list that’s just for you and how to find your productive time. 36:55  We face 150-275 decisions each day- How do we beat this decision fatigue? 38:25  Visioning the future: What type of legacy does Craig want to leave when he’s gone? 39:55  How do we make mistakes and get through them? What mistake has Craig worked through? 42:05  7 for 7 Fast Questions 47:00  Episode Closing Resources Mentioned In The Show Craig Ballantyne’s home website The Perfect Day Formula Kit The Perfect Day Formula by Craig Ballantyne Early to Rise Turbulence Training Home Workout Revolution 10-3-2-1-0 Goodnight Formula Create Your Perfect Day & The Not-To-Do List Daily Time Journal Start With Why - Simon Sinek TED talk The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D. The Art of Living: The Classical Manual on Virtue, Happiness, and Effectiveness by Epictetus and Sharon Lebel Listen To Craig Uncover How to beat anxiety from within yourself. Craig’s own experience with anxiety. How Craig went from a career in fitness to improving mindsets. Craig’s personal growth transformation with the Law of Attraction How to create your perfect day with the 3C’s and the 5 Pillars of Personal Transformation. What not to do to create your perfect day. The 10-3-2-1-0 Goodnight Formula How you can change your environment to improve yourself. How to avoid decision fatigue.   Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout.     Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Get Your Free Audio Book http://www.wellnessforce.com/FreeBook  You May Also Like These Episodes Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download your free Digital Health Transformation Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!

On this week’s podcast, New York Times Best-selling author and striving Yogi, Karan Bajaj, shares how sabbaticals, vipassana meditation, and living in his dharma has helped him create more power, clarity, and purpose in his life and for millions of readers. The Purpose Driven Life The sad reality is that only one out of every three Americans are now reported to be very happy. It's no surprise that on the wrong road, we can find ourselves feeling disconnected from our passion, discontent with where we are, and craving a shift towards a more purpose driven life. In our journey, we may do many things to find purpose again including changing jobs or in finding temporary satisfactions through "weapons of mass distractions," like alcohol, food, and even the wrong relationships. To find a purpose driven life however, Karan plants the seed of thought that what we may need to do is simply create the time to focus on what we truly desire through yoga, meditation, and sabbaticals. To be able to feel more content with yourself and where you are in life, Karan guides us to the focus of stripping away your emotional materialism. How to Strip Yourself of Emotional Materialism Emotional materialism is defined by Karan as “constantly wanting to become something or someone better.” A person who focuses on emotional materialism is someone who is incessantly looking for growth within jobs, social circles, and experiences in order to become “someone better,” all without ever feeling good about where they are. They believe that once they have become that "better person" or achieved something bigger, only then will they be truly happy.  This however is the exact opposite of how to become content with who we truly are. After we strip ourselves of emotional materialism, we become more selfless. After we become more selfless, we can see ourselves as the best medium for carrying out our work; the magic of contentment is that it doesn’t even matter if that work fails. To a Yogi, the most important thing is that they are a vessel that carries out their work. But how do we begin this process of changing our mindset and not focus on becoming something else, but on who we are right now? How can we truly strip ourselves of emotional materialism and become selfless? Karan suggests three powerful steps: Learn, Reflect, and Meditate. To be content, you must do all three consistently over time. In order to allow ourselves to simply just “be,” we get to learn through secondary resources such as books and people, reflect on those learnings, and finally experience what we have learned through meditation. Finding Contentment in Your Life It is obvious that if you are consumed with negative thoughts about where you are, then you won't be able to lead a life of happiness. Many people believe that true contentment is found in reaching the "moment" from when they get from Point A to Point B. Ironically, their current purpose might just be where they currently are right now; between Point A and Point B. "Instead of focusing on how to get from Point A to Point B, you must pause for a moment to give yourself the space to help you feel content with yourself, which will lead you to find your purpose." - Karan Bajaj If you rush yourself and forget to learn, reflect, and meditate, you won’t be able to take the powerful moment to pause for thoughts such as, “I am what I am. I’m where I’m currently at in life, and I’m going to be the best me that I can be.” Karan teaches to not rush life, and rather take it one day at a time to see where it can lead you. How To Prepare For A Sabbatical or Meditation Retreat In the process of Karan living out his dharma, he realized that he didn’t need to spend time following radical goals, but rather to enjoy "being" and discovering his true path through meditation. To help do this, Karan has taken two, one year long sabbaticals. He calls this the 4-1-4 rule.  Work for 4 years diligently, take one year off, then return for 4 more years. However, not everyone can take an entire year away from their work, family, and life to spend on reflecting and meditating. Some people follow a 7 -1-7 rule by working 7 weeks and then taking a week off. Karan also suggests taking short, meaningful vacations by spending time in new environment or doing a 10-day meditation retreat. By letting everything familiar go on a sabbatical, you get to dissolve your habits and cyclical thinking so that you can start anew again on your return. The only true prerequisite for a meditation retreat is that you welcome it with an open mind and have an acceptance for you and those around you. You may be thinking that doing a sabbatical or meditation retreat such as Vipassana can be a scary experience. You may even question whether or not it will be easy for you to let go of society's conditioning and commit yourself to focusing on meditation for so many days. These worries are very common for people who are new to meditation retreats, but embracing this fear and going through the threshold can be a life-changing experience. About Karan Bajaj Karan Bajaj is a #1 bestselling Indian novelist with more than 200,000 copies of his novels in print, both optioned into major films. Karan's first worldwide novel, The Yoga of Max's Discontent, will be published by Random House on May 3rd' 2016. The book, called "The greatest adventure of our Generation" by The Daily Telegraph was inspired by Karan's one year sabbatical traveling from Europe to India by road and learning yoga and meditation in the Himalayas. For the 1st week of launch, you can get a free meditation course, a Quit Sugar in 7 days nutrition guide, a yoga flow video course and other transformational gifts worth $299 when you order your book (150 Spots Only)! Details at http://www.karanbajaj.com/yogamax Karan has also worked in senior executive roles at companies like Procter & Gamble and the Boston Consulting Group and was named among Ad Age's "Top 40 Under 40 executives" in the US. Pre-Order Offer: http://www.karanbajaj.com/yogamax   More About "The Yoga of Max's Discontent" The book is about a Wall Street investment banker who becomes a yogi in the Himalayas and is both a page turning adventure through the hidden underbelly of India and a contemporary take on man’s classic quest for transcendence. The book is receiving excellent advance reviews with The Daily Telegraph calling it “The greatest adventure of our generation” and Sharon Gannon saying it’s “A superb meditation on effort and grace, on the level of Herman Hesse and Victor Frankl,” Resources Mentioned In The Show The Yoga of Max’s Discontent by Karan Bajaj Johnny Gone Down by Karan Bajaj The Seeker by Karan Bajaj Karan Bajaj website-Learn How to Meditate Keep Off the Grass by Karan Bajaj Vipassana Meditation: why you should spend ten days in silence NY Times article with Karan-A Hard-Driving Executive’s Year of Learning to Let Go NY Times article with Karan-Looking for Enlightenment in the Himalayas Self-Realization Fellowship in San Francisco Karan Bajaj on Facebook Karan Bajaj on Twitter Karan Bajaj on Instagram Listen To Karan Share What it takes and what it means to become a modern yogi. How can you do a sabbatical with a family? The story behind writing his book, the Yoga of Max’s Discontent The definition of emotional materialism and how to strip it from your life. The difference between Americans and Indians with finding a passion in their careers. How can we allow ourselves to just “be” instead of trying to become something. How does the degree of inner work we do help grow our financial wealth? What is the 4-1-4 year model and how can people use it in their life? How can we constructively take time off from work to begin anew? How can we improve our own intuition? How to know if you’re ready for a 10-day meditation retreat or Vipassana meditation. His experience working for American corporations such as Procter & Gamble and Kraft Foods. What inspired him to take a third sabbatical after the untimely death of his mother. What life was like growing up and seeing people come to his village to practice yoga in ashrams and caves. Why people leave for sabbaticals and other personal quests at some point in their life. Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits) Get Your Free Audio Book http://www.wellnessforce.com/FreeBook You May Also Like These Episodes Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download your free Digital Health Transformation Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!

On this week’s podcast, celebrity trainer of NBC's The Biggest Loser season 11, Brett Hoebel, discusses how we all can discover our unique healthy life, why our struggle can be our greatest gift, and how we can get clear on the choices that will truly make a difference. On this show, Brett shares his own story about when he experienced his own “Fitting Point” moment as a teenager. This would be a key moment in his life that led him to find his new, inner strength to overcome his struggles with poor nutrition. Without knowing it then, this new lifestyle change and a passion for fitness would lead him to have a career that he loves as one of best known trainers in the health and fitness community. In a world where we follow busy schedules that can include a family, a career, and other commitments, it can be difficult to find the time and motivation to fit in a good workout. Living a healthy lifestyle can be even more difficult if we’re battling inner demons that keep us from being the best that we can be both inside and outside the gym. How To Find Fitness From Within The reality is that if you force yourself to exercise or eat healthy foods without the right passion for it, you will always see changing your lifestyle as something negative. With this attitude, you will view these changes as something that you have to have happen and not what you truly get to let happen. At some point, you will see a lifestyle change as something positive when you finally find a personal connection to fitness. This connection gets to be be something that moves you forward on an emotional level. It can become very tiresome and boring to do the same exercises week after week. To change it up, Brett recommends finding something that truly energizes you and makes you excited to live a fitter life- in or outside the gym walls. Brett, for example, really enjoys taking the time to do Salsa dancing classes before getting into his workout. Takeaway: Do whatever works for you to make you happy and feel motivated! Discovering Your Fitting Point As easy as it may sound, finding your passion to live a healthy lifestyle is not always so simple. Life comes with so many different obstacles and curve balls that can stop us or put us off track from exercising, eating nutritious foods, and enjoying living healthy. Even Brett went through many struggles as an overweight teenager. He was involved in many sports growing up, but would overeat unhealthy foods with gluten and sugar that were against the diet he was supposed to be following. In denial of his emotional eating disorder and at rock-bottom, he had a sudden revelation and found his “Fitting Point.” The Fitting Point is when a person has found a moment in their life when they find inner strength and realize a change needs to be made for them to become healthy. This change may be trying to schedule a time to workout out more or, like Brett, stop eating unhealthy, processed foods and eat more natural foods. Identifying Your Life Passion It can be a long journey to discover what drives you to be excited about living healthy. Similarly, you may also face different paths and interests by attending different classes and switching careers before you truly find a major or job that you can be passionate about each day. When Brett began college, he was not doing as well as he had hoped to do and just wasn’t excited about what he was studying. With some advice from his father, Brett decided to change his major to Pre-Med because he really loved studying science. By changing his major, Brett was finally excited about his classes and had the motivation to do better in school. This switch greatly helped Brett, but he soon found out that a Pre-Med major was not his true calling because it lacked the human interaction that he really enjoys. With another revelation, Brett discovered that fitness was his true passion. This would eventually lead him down a new path to his successful career as a fitness trainer. We will all go through some difficult moments in life when we don’t feel passionate about what we’re doing. But if we dig down deep and think about what truly makes us happy, it will lead us to something that we truly love. It can take time, sometimes lots of time, but when you find your calling, you will realize that everything that led up to that moment helped you along the way and the journey was worth it. More About Brett: As the author and creator of the revolutionary 20 Minute Body™ book and DVDs, and celebrity trainer on NBC’s The Biggest Loser season 11, Brett Hoebel is one of the country’s most sought-after experts for fast fat-loss, nutrition and motivation. He was also one of the health and fitness experts on Food Network’s Fat Chef, as well as the brains behind the RevAbs® DVDs from Beachbody (producers of P90-X).Greatist named Brett one of the world’s “Top 100 Health and Fitness Influencers” with others including Michelle Obama and Jillian Michaels; and has been touted as “Best of New York” by New York Magazine and Allure. His “fitness from within” philosophy and body-mind approach come from his struggles as an overweight teenager and diverse experiences in different Eastern and Western disciplines, including his martial arts training in capoeira while in Rio De Janeiro, Brazil. Resources Mentioned In The Show Brett’s website The 20 Minute Body website Brett’s Facebook page Brett’s Twitter Brett’s Instagram NBC’s The Biggest Loser Fat Chef on The Food Network with Brett Hoebel NY Times article about The Biggest Loser Our podcast with Gretchen Rubin: The Secret to Habit Change The bodybugg calorie management system The Basis Peak Ultimate Fitness and Sleep Tracker Listen To Brett Uncover How to find the motivation and inspiration to be fit. His past and struggles as an overweight teenager. How to know if you are at the Fitting Point and finding your drive within to exercise and make changes to your life. His longing to find belonging at school as a child while following a strict diet. His experience growing up with a variety of different sports. How his mother helped him improve his nutrition habits by giving him advice on what healthy foods to eat. How his dad helped him discover what he wanted to study in college. His journey to becoming a personal trainer. How he was chosen to be on The Biggest Loser. What happens when The Biggest Loser seasons are done? How The Biggest Loser contestants have been able to keep the weight off. How you can stick to a new workout and nutrition program. What technology he uses to help train The Biggest Loser contestants and other clients. Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits) Get Your Free Audio Book http://www.wellnessforce.com/FreeBook You May Also Like These Episodes Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download your free Digital Health Transformation Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!  

Damon Gameau, Actor, Director, Author, filmmaker and the creator of "That Sugar Film" drops by Wellness Force radio to discuss why he's started a movement to help change the way you think about "healthy foods." It's no surprise that many people you know have either dealt with or currently are in the process of breaking free from sugar. Modern day research papers from top leaders in the wellness movement are now showing the exact science as to why it so incredibly hard to let go of sugar: We are physiologically wired so that once we come in contact with sugar (which is rare in nature), that we crave it more and more. With clients, I see a lot of great progress in activity, sleep, and hydration, but this sugar piece this is a subtle foe; when you least expect it, it can slowly creep back into the diet and start wreaking havoc on progress.  Sugar & Childhood This episode hit me in both the chest and in the stomach. On today's show, I talk about some things from my childhood that came during the live interview with Damon, and he shares the shocking findings of his 60 day "healthy food challenge" where he developed nonalcoholic fatty liver disease and gained an incredible amount of weight. All from eating 2300 or less calories a day while maintaining healthy exercise levels by eating "heart approved" healthy foods. Breaking Free From Sugar If you're on a wellness journey and letting go of old weight, or if you're looking for more energy then this is going to be an absolute knockout for you! This week on the podcast, Damon Gameau of the documentary, That Sugar Film, shares with us how the food, media, and grocery store industries continue to push us into consuming more and more sugar, how that sugar affects us, and what we can do to fight back and eat healthy. During the filming of That Sugar Film, Damon visited the United States and purposefully ate foods and drinks that we see as healthy, but actually have tons of hidden sugar. As you will discover, the experiment took a toll on his body, mind, and emotional energy. There’s nothing wrong with treating ourselves to something delicious once in awhile, but when we have a soda here, a candy bar there, and a strawberry banana smoothie from Jamba Juice on our way home from work, every grain of sugar starts to add up. All these sweet foods and drinks may give us a quick buzz of energy, but left unchecked we can find ourselves in a sugar coma, ready to crash, and emotionally drained. We all know that too much sugar is “bad for you,” but what do we do when there’s hidden sugar in supposedly healthy foods such as smoothies, yogurts, sports drinks, and juices.  Taking Advantage of Our Biology The advertising and media industries have a lot of power that manipulates our food and beverage choices. Through television, social media, point-of-sale and other outlets, these advertisements can spread fast and vary greatly, including celebrity endorsements and promoting important charitable causes. Celebrities such as Beyonce are singing the praises of Pepsi and even sports star LeBron James has promoted McDonald’s and the pizza franchise Blaze. Kentucky Fried Chicken (KFC) sells some of the unhealthiest fast food that can cause so much damage to our bodies, but yet promotes cancer awareness by selling Buckets for the Cure. These endorsements and promotions send mixed signals to children and adults alike. Humans tend to crave sugars as a default. Even the mental image of sugary foods release the same endorphins as the feeling of love and happiness. Just simply seeing an image of a chocolate bar, soda, or a juicy burger from McDonald’s with the slogan, “I’m lovin’ it,” can flip the switch in our brain to crave these types of empty calorie products. Thin On The Outside, Fat On The Inside There’s a wide misconception that if you’re thin, you’re automatically healthy and if you’re fat, you’re unhealthy. But the reality is, you can be thin and at a normal weight with a very high metabolic rate and still be eating lots of processed foods with added sugars. This is known in Australia as “TOFI,” or in America as “skinny fat,” where large amounts of fat surrounding your internal organs is present that can’t be seen from the outside. At some point over the course of many years of drinking sodas and eating foods with high amounts of sugar, a person can face extreme health dangers such as diabetes and heart attacks. During the production of That Sugar Film, Damon himself suffered from the beginnings of fatty liver disease within just 3 weeks of his sugar experiment. Can we turn back the clocks? Not really, but what we can do to improve our health for the future, is to go through the process of eating healthier foods and avoiding sugars. Over time, your body, mind, and energy will improve with natural sugars from fruits and vegetables. Uncovering The Truth About Sugar For many years, the sugar and food industries have been hiding information from us by not sharing entire lists or percentages of ingredients on nutrition labels. Without even realizing it, we were probably consuming even more added sugar than we should have each day! These industries still need to provide more information to the public, but fortunately, organizations like the FDA are working to have the sugar and food industries include more information and larger labels on packaging to help people understand what they’re actually consuming. This change is so important in order to have the freedom to make nutritious decisions each day. You can turn your back to the food and sugar industries as well by doing your own research and discovery healthier alternatives. One good tip to keep in mind is to stay within the perimeters of grocery stores and try to eat as many foods without nutrition labels. Just focus on eating natural foods such as fruits, vegetables, nuts, seeds, fish, meat, and poultry.   More About Damon Gameau: Damon Gameau is an Actor, Director, Author, filmmaker and the creator of "That Sugar Film" that will change the way you think about healthy foods. As the highest grossing documentary of all time in Australia, it stars actors Hugh Jackman and comedian Stephen Fry. With over 300 special-effects scenes, what’s more intense than the ride you'll go on in the movie and in this interview, is the impact of this film on the sugar industry. Not only is Damon well known for That Sugar Film, but he also appeared in the Australian series Love My Way, the 2002 Australian film The Tracker, and in a small role in the US series How I Met Your Mother. You can read Damon’s latest blog, recipes, and more. He has also written That Sugar Book which is based on the film. Resources Mentioned In The Show That Sugar Film website That Sugar Film trailer That Sugar Book by Damon Gameau The Sugar Association Research Data Alliance RDA website New FDA RDA Label For Added Sugars by 2017 KFC and Susan G. Komen’s Charity Promotion Beyonce’s Pepsi commercial LeBron James’ McDonald’s and Blaze pizza commercials Why We Get Fat by Gary Taubes Listen To Damon Uncover How being “TOFI” or skinny fat by eating sugars can harm our health in the future Action steps you can take to beat sugar for good How to stop sugar fatigue What Damon learned about sugar from nutritionists and scientists How sugar affects our minds and bodies What to do to eat healthier and avoid foods and drinks with added sugars What you should know about the sugar and food industry How the media and celebrity endorsements work to get us to consume excess sugar Different sugars: fructose, glucose, lactose, and sucrose Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits) Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Get Your Free Audio Book http://www.wellnessforce.com/FreeBook   You May Also Like These Episodes Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download your free Digital Health Transformation Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!

When you hear the word, “craving,” what comes to mind? It might be a feeling or an itch, that if left unscratched, will eventually take on a life of it's own. What we now know is that cravings can be unnatural or natural depending on the manipulator that creates it based on satisfying our deepest physical and social needs. This week on Wellness Force Radio, Holistic Health Coach Kevin Geary of Rebooted Body shares how we can identify our "manipulators" to then stop using superficial cravings as a means of instant gratification. Decode Your Cravings Do you crave a McDonald’s Big Mac or a large ice cream sundae after a long day? Or maybe a large glass of ice cold water in the summer? Some cravings are natural and healthy; our body's voice that has spoken to us for Millenia to support health, vitality, and satisfy our soul. But having a sugary smoothie will not help us satisfy what we are truly missing from our lives. What we really crave are physical and social factors such as energy, acceptance, and a life purpose. It’s never too late to begin taking a closer look at yourself and discover what you’re truly craving in your life. When we take time to figure out our stress factors and what we crave, we can get to a place of self-acceptance and feel satisfied with ourselves. When we really look deep inside ourselves, we can find fulfillment and finally get the fit life that we want. What is a Craving vs. a Superficial Craving? A craving is something that is a human need for a specific purpose such as survival; to be happy; or other core human needs. A superficial craving is more of a desire such as a desire for a cup of hot coffee in the morning or something sweet as an afternoon snack. When we can’t satisfy real human cravings, it can increase our superficial cravings and bring on a great deal of stress so that we easily turn to different coping mechanisms such as eating unhealthy foods. Human cravings that we need to satisfy to end superficial cravings can include: Safety Mobility Movement Love and Relationships Social Acceptance Purpose Health and Vitality Self Actualization Autonomy What Are Our Manipulators? All of us have very different backgrounds that involve stressors and factors that keep us from reaching our health and fitness goals. These are referred to as BioPsychoSocial Manipulators. One specific manipulator is perfection. If we feel the need to have specific meal plans, workouts, and other specialized plans to reach fitness and body success, this need for perfection can actually have a negative effect on ourselves both physically and emotionally. If we’re perfectionists and we end up not following a specific diet, we would feel bad if we eat something that’s not part of the meal plan. If we didn’t do every set in a workout, or if we didn’t meet a weight goal by the summer, we’d be negative towards ourselves and get nowhere in the end. BioPsychoSocial Manipulators such as perfection are distractions that keep us from reaching our goals in a positive manner. Other BioPsychoSocial Manipulators can include: Willpower Shame Guilt Anxiety Grief Poor sleep Nutritional poverty Cluttered environment Peer pressure Chronic illness Why We Need A Why The Fitness Industry likes to tell us that we need to look a certain way or we need to be a specific pants size to be healthy. Therefore, we set up goals for ourselves based on that idea and force ourselves workout everyday or only eat salads for a month because we think it will get us to our fitness goals. But if you’re using willpower and forcing yourself to do a workout or diet that you don’t like, then you are more likely to fail than to succeed. Willpower is a manipulator and it’s keeping you from reaching your goals and has no means to help you reach them in a much more positive means of fitness. Instead of having willpower, what you need to do is to question yourself “Why?”. Why do you want to set a fitness goal? Why do you have this intention to eat healthy? If you have a massive why instead of a superficial why that’s been given to you by the Fitness Industry, then you’re going to be able to overcome your obstacles and get to your goal.   More About Kevin Geary Kevin Geary is the founder of RebootedBody.com and host of the Rebooted Body Podcast. He helps men and women finally get a body and life they love with his unique blend of real food nutrition, functional fitness, and behavior psychology. He currently has clients in over 30 countries around the world and is dedicated to the mission of changing the landscape of human health. Rebooted Body is here to help you answer the main question, “Why can’t I consistently align my behavior with my good intentions?”Kevin himself has gone through a life and body transformation from being 220 pounds and borderline diabetic with high blood pressure. After experiencing different yo-yo diets and forcing himself to cut calories and eat only certain foods, Kevin realized that there has to be a better, positive way to lose weight by creating a relationship with yourself, food, and fitness. Listen To Kevin Share His personal experience and journey with weight loss His discovery of restorative and positive movement and exercise His and his wife’s experience with psychotherapy sessions and finding the perfect counselor How Kevin changed his life around with a new job, goals, and life outlook What is the difference between Cravings vs. Superficial Cravings What are BioPsychoSocial Manipulators How are childhood experiences affect our behavior later on in life. How and why we all have different perceptions of what is stressful Resources Mentioned In The Show Rebooted Body Decode Your Cravings Program Sanity Fitness Guide from Rebooted Body - Free Guide for mindset around living an active lifestyle Adverse Childhood Experiences Study Maslow’s Hierarchy of Needs Headspace app Calm app Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits) Get Your Free Audio Book http://www.wellnessforce.com/FreeBook You May Also Like These Episodes Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download your free Digital Health Transformation Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!

For anyone new to the gym who’s looking to gain the strength to let go of old weight, lifting barbells can be intimidating, but not just because of the sweat that’s involved. In a fitness industry of macho-messaging, loud gym floors, and creepy dudes drinking protein shakes, the exercises can sometimes be the easiest thing to deal with. As with any new challenge, the hardest part is pushing through the uncomfortableness of a new environment to begin. From the incredible benefits of strength training for supporting fat loss, longevity, and mental clarity, today is the perfect day to start training no matter how long you’ve waited or how awkward it may feel. On this week’s Wellness Force podcast, strength coach and movement teacher, Scott Iardella, shares his life’s work on the importance of strength training and tips for how busy moms, women, and men alike can add it to their wellness journey. “Strength training does not have to be this intimidating factor that keeps us from the gym or from being the healthiest that we can be each day. With the right approach and the right guidance from a trusted coach or mentor, there can really be more benefits to strength than just your muscles.” - Scott Iardella Strength training is a phenomenal way to boost metabolism, lose weight, stay healthy, and be strong. To help you get started with your weight training, Scott has shared with with us several of his top exercises for gaining muscle. If you’re looking for a place to begin or even to add some body weight exercises during your busy day, you’ll want to note down Scott’s tips for future reference. Scott himself suffered from a major low back injury at a young age when he was training as a bodybuilder and had to learn the hard way to allow himself to recover and follow a specific program to get back to a healthy state. If you do have a sports injury, it’s okay to pull back and not push through intensive exercises and training. You need to allow time for  your body to heal so that it can perform at its very best again. Unless you have an injury or are unable to perform certain exercises, when it comes to strength training, there shouldn’t be anything holding you back. Work hard, take a break, and keep pursuing your goals. Common Myths of Strength Training for Women When women begin to think about strength training, many are afraid of gaining too much muscle and bulking up at a fast pace. However, unless a person is training specifically to become a bodybuilder and over consume food to have a higher daily calorie count, it’s next to impossible for a woman to become too bulky. Along the lines of being afraid of gaining too much muscle, many women believe that they need to do intense lifting at the very start of a strength training regime, but actually all you need to do is to keep it simple. There’s a reason why simple exercises have been used by people for so many years and it’s because time and time again, they work. However, for some women, they have no interest on becoming stronger and that’s okay. But it is important to understand that strength training can help you be fit and healthy for the long run. Even just doing a couple minutes of it can boost your self-confidence and well-being. Why Strength Train? What are the Benefits for Weight Loss and Longevity? Besides becoming stronger, there are so many benefits to strength training including weight loss and longevity. Many people believe that all you need to do to get into shape is to do daily cardio as your entire workout. However, aerobic workouts and strength training really go hand in hand. In fact, including weights can increase your metabolism throughout the day and greatly helps increase weight loss. If we want to continue to be strong as we age, lifting weights and doing other strength exercises are very important because we naturally begin to lose our muscle tissue once we get to 30 years of age. If we want to live longer  in addition to being healthy with a less risk of injury, strength training is an easy and effective form of exercise to increase those chances. Four key, simple fundamental lifts include a push, pull, squat, and hinge movement. To ensure that you do each exercise correctly, be sure to have the right movement, stabilization, and mobility. Exercises has to be individualized to fit your needs and ability. Keep your workout simple and don’t push yourself outside of your limits to avoid injury. It’s always a good idea to find a suitable personal trainer that is well credited and fits your approach to training. More about Scott Iardella Scott Iardella is a strength coach, movement teacher, podcaster, and author of the NEW book, The Edge of Strength. With a one-of-a-kind background as a strength coach, athlete, and former physical therapist, Scott is known as a fitness innovator and a scientist in the area of strength and performance training. He’s recognized for engineering powerful, no nonsense training programs that increase strength, build muscle, and enhance athleticism while preventing wasted time and frustration with ineffective or irrational exercises and programming. A passionate professional who’s dedicated to helping people fulfill their potential through a foundation of strength. Listen To Scott Uncover Expose common myths of women in strength training: What holds women back? Why we strength train: benefits for weight loss and longevity The science behind letting go of old weight through the modality of strength training How women can listen to their body to train effectively Steady state vs. HIIT: How long duration cardio can derail fat loss Bodyweight training for strength: 3 top simple movements Kettlebell and barbell training for women: How to begin and best movements Best overall exercises to activate and shape the glutes Resources Mentioned In The Show Rdella Training The Edge of Strength: An Unconventional Guide To Live Your Strength And Discover Your Greatness by Scott Iardella Strong Curves: A Woman's Guide to Building a Better Butt and Body by Bret Contreras and Kellie Davis The One Thing: The Surprisingly Simple Truth Behind Extraordinary Results by Gary Keller and Jay Papasan Coach's Eye Sports Video Analysis App Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits) Get Your Free Audio Book http://www.wellnessforce.com/FreeBook You May Also Like These Episodes Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download your free Digital Health Transformation Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what I can do to support more wellness in your life!  

The Reality: Traveling Can Keep You From Being Healthy and Fit When we're at home in our city and we have our weekly healthy routine, it's easy to focus on our goals, eat well, and get enough exercise. However, traveling can get in the way of ways and put us off course from continuing to be healthy and fit. But, as Rob Dionne, Fitness Professional and host of the Open Sky Fitness Podcast, will explain in this podcast, you don't have to let traveling get in the way of being the healthiest that you can be at the end of the day. In fact, there are many small steps you can do before or during a trip to ensure that you stay focused on eating right and getting a workout in when you can while traveling. 5 Key Steps to Staying Fit & Healthy While Traveling On today's show, Rob Dionne shares with us how to stay healthy when traveling with 5 key steps. 1. Call Ahead to Different Restaurants and Gyms in the Area Use different online resources such as Yelp, Uber, and more to find and get to the restaurants that provide the food that you want to be eating to stay fresh and healthy. If you're always traveling to the same city, keep that list of restaurants with you as a good resource for the future. In that list, including a couple of restaurants that are open late at night so you have the opportunity to eat healthy whenever you want. 2. Stop Playing the Victim Card Take the time to do a quick workout in either your hotel room or gym. Continue to do exercises that you do on a regular basis at your gym or with your personal trainer. Take control of your situation to find time and space in the day to work out and eat healthy including taking the stairs at the airport or hotel rather than the escalator or elevator. 3. Bring Healthy Food with You When You Travel Start your vacation strong by not throwing yourself off course with an unhealthy meal. It's very tempting to eat at fast food places while traveling via airport and on the go, but you can easily fix that by bringing your own healthy snacks with you through security and on the plane. Eating a meal before you travel will also help keep hunger pains at bay. Make sure you keep up your water intake as well. No need to buy an expensive bottle of water at the duty-free section of the airport terminal. Just bring an empty water bottle and fill it up once you pass through security. Before you leave for your trip, try to have some prepared food at home for quick and easy batch cooking. Traveling can be very hard on our stomachs and if you have pre cooked food or ingredients waiting at home for you in the freezer, you can cook a quick and healthy meal once you get back. 4. Know Yourself, Know Your Triggers Know and address your triggers while planning for your trip. Think ahead of time about what food at the airport will make you want to eat unhealthy or why you will decide to not workout during your trip. When you understand yourself, you can plan what food to eat while you travel and when you can fit in some fitness to continue to stay in shape and reach your goals. 5. Create a Goal for Yourself Sign up for an event or make a goal for yourself or with others so that you have an obligation to eat healthy and workout daily. With all fitness goals, be sure to set an end date that you can look forward to seeing health results.   Resources Mentioned in the Show Listen to Rob Dionne's Open Sky Fitness Podcast Learn more about healthy food batch cooking at home Get a chance to win Rob's giveaway this week! Read Two Awesome Hours: Science-Based Strategies to Harness Your Best Time and Get Your Most Important Work Done by Josh Davis More about Rob Dionne Rob is an NASM (National Academy of Sport Medicine) Certified Personal Trainer, also holding advanced specialist certifications in Corrective Exercise and Performance Enhancement. Other certifications include Level 1 Rice Release Technique® practitioner as well as a proud Level 1 Crossfit Trainer! He is a life long athlete competing in swimming, wrestling, Brazilian ju jitsu, beach volleyball, marathons, triathlons and most recently men’s physique competitions. In November 2013, Rob took 5th in the NPC World Championships and 1st in the INBA World Cup! With his extensive sports and fitness background, Rob has developed an effective workout program that incorporates sports movement and the mechanics of weight training in an outdoor setting, that is extremely fun, safe and effective. Every individual has different needs and Rob is dedicated to helping his clients accomplish their personal goals.  Each workout program is designed specifically for the client’s needs.   Listen to Rob Share About: His life journey from hunting game; acting in plays; beginning a healthy lifestyle; and his journey to becoming a personal trainer. How empathy can help personal trainers really relate to and help their clients. His transition to healthy eating based on his passion for cooking and nutrition. His strategy to staying healthy and fit while traveling. Self-awareness: How to check-in with ourselves and be mindful. Thanks To Our Amazing Sponsor Want to avoid more trips to the store and save hundreds of dollars a year on superfood supplements? Check out Perfect Supplements.com Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live! Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits) Get Your Free Audio Book http://www.wellnessforce.com/FreeBook You May Also Like These Episodes Nir Eyal:Breaking Bad Habits, Technology Addiction, & EmotionalTriggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life: Download your free Digital Health Transformation Guide: wellnessforce.com/radio Don't miss next week's show: Subscribe and stay updated Did you like this show? Rate and review Wellness Force on iTunes So nice! You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well. PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address. Write to me and let me know what you'd like to have to get more wellness in your life!