Change Wired

Tune in to understand the basics of calorie counting theory and how and why just counting calories is not a workable strategy.2 practical things you need to apply to your healthy eating/dieting/weight loss strategies to succeed:ONE.Always look for foods, that require more energy to digest them to lose and maintain weight easier – hint, the less processed the food is (raw, slightly steamed etc.), the more fiber it has, the more WHOLE protein it has, the more difficult it is to breakdown, the more energy your body will spend on digestion – the less calories you will absorb and the easier it is to lose/maintain weight. (That’s why eating same amount of calories from Oreos and Broccoli will have different effect).TWO.Portions still matter. Stick to the same kinds of unprocessed whole foods. Change the amount of the SAME foods to adjust your body weight. Play with macronutrients: carbs, proteins and fats to change the amount of fat and muscles you carry.Book mentioned:Catching Fire: How cooking made us human.Questions? Want me to talk about and solve your health and performance, weight loss challenges?SHOOT ME AN EMAIL: Angela@CreateYourself.TodayWant to ALWAYS know what's new in the world of lean healthy living, nutrition, fitness, weight loss, high-tech health, biohacking?Want to look, feel and perform your best? HERE IS HOW SUBSCRIBE - bitly.com/abetteryou2018Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

My personal experience, my clients’ successes - they taught me how to have a snack, when you need it, without turning it into hundreds and thousands of calories surplus, sabotaging often your health and weight loss goals and success. So, how to snack smart? Smart snack must: Be Blah… - Be bland in other words, not overexciting your taste buds with flavor! You got to like it, enjoy it, but not too much. If you, like me love cashews, don’t snack on them, because you’ll end up eating all the cashews in sight either now or later. Fill You Up – no matter how good snacking on celery and carrot sticks, or kale chips sounds, you’ll be hungry as soon as you finish eating them. Smart snack must have fat or protein or two combined together to fill your gas tank, eliminate hunger and cravings - and low calorie, carb snacks just don’t do that. TUNE IN to find out what I snack on during the day and before bed, when I feel like I need that extra bit of energy to crush the day… or the pillow! Questions? Want me to talk about and solve your health and performance, weight loss challenges? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean healthy living, nutrition, fitness, weight loss, high-tech health, biohacking? Want to look, feel and perform your best? HERE IS HOW SUBSCRIBE - bitly.com/abetteryou2018Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

My quick walk-through to start your daily meditation, gratitude and focus practice. These practices are used by elite top performers, athletes, CEOs, successful entrepreneurs, creators, writers, designers all over the world. Time to learn and start your daily practice to create the EXACT life you want to live, the EXACT person you want to be. It's easy. Here is how. Questions? Want me to talk about and solve your health and performance, weight loss challenges? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean healthy living, nutrition, fitness, weight loss, high-tech health, biohacking? Want to look, feel and perform your best? HERE IS HOW SUBSCRIBE - bitly.com/abetteryou2018Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Today we are continuing talking about lifestyle for a better brain. Your daily habits – eating, exercise, wellness to upgrade your brain and keep it sharp and awesome! Today we are learning how to exercise to get smarter. 25% smarter! A WHOLE QUARTER SMARTER YOU!!! Continuing to explore the book “The Better Brain Solution: How to Reverse and Prevent Insulin Resistance of the Brain, Sharpen Cognitive Function, and Avoid Memory Loss” By Steven Masley Want the full list of foods with additional recommendations and all the details? Shoot me an email to Angela@CreateYourself.Today and I get it to you right away!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

4 foods to ditch forever to NOT lose your mind and brain. To forget about headaches and migraines, to have amazing memory and sharp brain, to think faster, to live smarter as your best self! The trick with these “foods” – they are something you don’t even choose to buy! You don’t think about them but the sad news is, most of you guys are eating those your-brain-worst-nightmare foods on a daily basis. They are hidden and unless you know where – your brain is very unsafe and vulnerable. Continuing to explore the book “The Better Brain Solution: How to Reverse and Prevent Insulin Resistance of the Brain, Sharpen Cognitive Function, and Avoid Memory Loss” By Steven Masley Want the full list of foods with additional recommendations and all the details? Shoot me an email to Angela@CreateYourself.Today and I get it to you right away! Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

12 foods and drinks you want to consume daily to stay sharp and smart with great memory for many years ahead, preventing Alzheimer’s and Dementia! And yes, the lifestyle in the book is PROVEN to make you 25% smarter (and leaner, fitter too). The Better Brain Solution: How to Reverse and Prevent Insulin Resistance of the Brain, Sharpen Cognitive Function, and Avoid Memory Loss By Steven Masley Want the full list of foods with additional recommendations, amounts and all the details? Shoot me an email to Angela@CreateYourself.Today and I get it to you right away! Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Here is what happens to you when you don’t get your Omega-3s: Depression Inflammation and Arthritis Weight gain Heart disease Difficulty learning Unhealthy skin Memory loss Inhibited immune system functions Fatigue Eyesight problems … Did you know that there are different kinds of Omega-3s? Short, medium, long-chain Omega-3s? Did you know, that 40% of your brain consists of long-chain Omega-3s, that needs to be replenished because the body can’t make it? Did you know, that only seaweed and cold-water fish like sardines, salmon, herring, anchovies can give you the right kind of Omega-3s and flaxseeds, walnuts, chia and other land sources contain medium-chain Omega-3s that your body can’t really use to supply enough of Omega-3s your brain actually needs? Let me tell you all about it, and how you should be eating your Omega-3s the right way. And NO, your fish oil in capsules won’t cut it. Questions? Have something you want me to talk about and research? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/abetteryou2018 - Get all the health, fitness, wellness, biohacking trends and a Skype One-On-One consulting session with your coach delivered to your inbox TODAY Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Questions? Have something you want me to talk about and research? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/abetteryou2018 - Get all the health, fitness, wellness, biohacking trends and a Skype One-On-One consulting session with your coach delivered to your inbox TODAYText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Questions? Have something you want me to talk about and research? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Want to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking? SUBSCRIBE - bitly.com/abetteryou2018 - Get all the health, fitness, wellness, biohacking trends and a Skype One-On-One consulting session with your coach delivered to your inbox TODAYText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Tune in to learn:What is Interval training?What are the 3 types of interval training?What is High Intensity Interval Training (HIIT)?What is SIT – sprint interval training and how is it different from HIIT?How to turn your walking into an interval workout?What type of workouts can be done as HIIT?Who is it good for? Bad for?Why intervals are more fun than steady cardio.HIIT VS steady regular cardio.Weight loss, fat burning, calorie burning and HIIT training.Muscle building and muscle preservation with HIIT training.And so much more…And last but not least, definitely get Gibala’s book, “The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter” to learn more and design proper, most effective, suitable for your fitness level and goals Interval Workout.Dr. Martin Gibala is a professor and chair of the Department of Kinesiology at McMaster University in Hamilton, Ontario. He studies the integrative physiology of exercise at the molecular to whole body level, including the impact of training and nutrition on human health and performance. Gibala's research on the physiological adaptations to interval training has attracted immense scientific attention and worldwide media coverage. He has authored over 100 peer-reviewed articles, the results of which have been featured by outlets including The New York Times, CNN, NBC Nightly News, Today and TIME. Gibala's science communication efforts include a bestselling book, "The One-Minute Workout", which was published in 2017 by Penguin Random House. The One-Minute WorkoutQuestions? Want me to talk about your confusions?SHOOT ME AN EMAIL: Angela@CreateYourself.TodayWant to ALWAYS know what's new in the world of lean living, nutrition, fitness, weight loss, high-tech health, biohacking?SUBSCRIBE - bitly.com/abetteryou2018Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH