Change Wired

Energy, motivation, good mood, creativity - they are not as meta-physical as you might think. Until I added these five foods to my diet I had mood swings, energy dips and lack of motivation periodically AND cravings for junk food (that I thought were my needs to "unwind"). Now my energy levels are up all the time. I forgot what depressive blues are. I feel good about myself and my life. I have no cravings and often wonder where did all my hunger disappear. 5 foods, you can find some version of them almost anywhere in the world, unless on a deserted island or something. Tune in and go grocery shopping! Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

A lot of people are actually good at losing weight and getting the looks they want. But a lot of people don't know how to maintain it. I believe a lot of it has to do with not being able to create a maintenance lifestyle, not being able to create a lifestyle that supports the body you got losing all that weight. No, you will never be able to keep your progress if you don't change your habits for life. Yes, believe it or not, maintenance is much easier then getting there. Key strategies for maintenance of this new body you got: realize you can't keep your new body without having new lifestyle habits for LIFE! in terms of food, add 100 cal worth of healthy food, like avocados, nuts and seeds, vegetables, maybe some fruit or dairy if it agrees with you, maybe some more dark chocolate here and there, a healthy cookie, 100 cal a day for a week, measure your weight and body fat add 100 cal more keep going until you reach the point where you are ok with you progress and looks and keep you food intake approx. the same allowing indulgences once a week or 10 days DO NOT BINGE DO NOT GO BACK TO YOUR OLD HABITS Old habits will ALWAYS bring you your old body. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Listen to learn how to know, if you sleep enough and why sleeping enough is a better solution than eating enough. Find out, what my sleep-hack solution is for hunger management and reducing cravings whenever they appear - no food required. I'll be recording a LIVE episode of A BETTER SELF DAILY podcast this Saturday 10 AM Eastern. Submit your numbers or skype ID and I'll call you then to answer YOUR question about weight loss, nutrition, health, ketogenic or any diet, building muscles - anything to feel your best, look your best, perform your best on all levels! Email for submissions: Angela@CreateYourself.TodayText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Learn how to crave the good-for-you things, like exercise, instead of a cookie, ice-cream or Netflix binge-watching. The brain is a tool, that unfortunately most of us never learn how to use. Neuroscience gives us many tools to make our brain work FOR us instead of AGAINST us and our best intentions. Learn to crave exercise today! And get you BEST BODY EVER! Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Want to lose weight? Get fitter? Start waking up early? Start meditating? Stop eating sugar? … If you want to change ANYTHING about yourself, about your behavior, if you want to change any habits, quit something and start something new, you got to understand one simple thing about your brain – your brain will move you towards, one way or the other, towards whatever you are thinking of the most. Your brain does not understand grammar rules and negatives. Your brain does not understand bad or good emotions. The ONLY thing your brain understands – whatever image, thought (when emotionally charged effect is amplified), action, behavior you think of the most, that’s what you gonna get. End of story. Want to quit sugar? But failing all the time ending up eating that cookie, chocolate or ice-cream again? It’s probably because one way or the other you are always thinking – I got to quit sugar, I got to stop eating cookies, I got to quit chocolate blah blah blah … Your brain hears only one thing – cookies, sugar, ice-cream, chocolate. Your brain doesn’t understand the grammar or negatives. You got to focus COMPLETELY and ENTIRELY on a new behavior. Eating salad every day and lots of vegetables. Cooking healthy desserts. Finding new health food stores to shop for all the healthy stuff. Reading books on a new sexy diet. Connecting with your friends who are into healthy eating constantly talking about quinoa… You got the idea. Want to change something about yourself and your behavior? Think about ONLY where you want to go, what you want to become, what you want to do – visualize it, smell it, taste it… The more you think about it, the faster you’ll become that. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Listen to today’s episode to learn why so many people always feel hungry, why so many people have cravings all the time, why people are never satisfied with food wanting more, why we have to consciously limit our food all the time, why we can’t easily stick with a healthy meal plan…Listen to learn how to fix your never ending hunger and cravings.Shoot me email to Angela@createyourself.today to fix your daily essential nutrition.Questions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

These are tried and proven personally and professionally methods I use when people are interested in weight loss without counting calories, portions, fats and carbohydrates.Depending where you start you might try 3 of them together. But for most people who are new to weight loss and healthy habits, or been trying unsuccessfully lots of diets, yo-yo weight loss-weight gain strategy, for most people I recommend implementing one level, sticking with it until it becomes second nature and you continue seeing weight loss results happening, for 1-3 month usually. Then you implement and master the next one. Then the next one. You’ll see progressively better results each time. This is an amazing way to change your lifestyle long-term – and that’s ideally what weight loss should be about, permanent and long-term lifestyle change.Level 1: No sugar or sweeteners (except Stevia and similar), no juices, no grains and beans (of any kind in any form), no dairy, no starchy vegetables like potatoes. – This level will give you the most results the fastest.Eat lots of non-starchy vegetables, meat and fish, nuts and seeds (no peanuts, dry-roasted), some fruits here and there (only fresh). Level 2: No liquid calories (smoothies, oils, butters etc.), no snacking, 2-3 meals a day.Level 3: Add training. Strength training 2-3 times a week. I suggest lower-upper body, whole body split. HIIT training 2 times a week.More about this type of dieting and training read on CreateYourself.Today today and over the next few days.Questions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Guys, boys and girls, understand one simple thing, if you want to succeed in your healthy eating habits, in your weight loss and fitness transformation, understand one simple thing – most of the food on the shelves of the supermarket, 99% of it, is not suited for your long term consumption, I’m talking about packaged food of course, or I’d better say food products, products that have labels, names and require ingredient lists. You got to stop looking at the front of the box or package, you got to stop paying attention to ANY claims on the cover and you need to get obsessed about one thing and one thing only – ingredient list. Food packaging is NOT designed to inform or educate you, to keep you healthy and lean, to give you energy boost or enrich your life with vitamins. Food packaging is designed for one purpose and one purpose only. ANY PRODUCT tries you to sell stuff first and foremost – don’t ever have illusions about that part. Start reading ingredients. Educate yourself about ingredients. Read books. Read my blog. Ask me Angela@CreateYourself.Today Ask other people you trust. Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

I used to give in to my cravings – I thought I needed a cheat day. I used to think I needed to work on my meditation and listen to some more Tony Robbins to boost my motivation and set my mind right. I used to think I needed to reduce my training and take a few days off before I can see any progress. I used to think I needed to make my diet even “cleaner” to break through my weight loss plateaus. ….. The solution, as it turns out, is much simpler and easier and elegant, and yet, most of us would rather work harder, train harder, diet harder, curse our “lazy” self that can’t push harder, we’d rather make our life even more demanding and stressful, than allow ourselves to use this simple life and performance “hack”. That can fix it all in a matter of a couple of days with no work at all. Don’t believe me? Try it! Break through training and weight loss plateaus Get rid of water retention Boost your motivation and creativity Boost your energy Get rid of cravings and never-ending hunger Boost your immune system … TUNE IN!!! Questions? Want me to talk about your confusions? 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/LeanPeopleNewsletter Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Women do not get bulky because we train too much.We get bulky because we start eating too damn much!I’ve been training since I was 13 in the gym lifting progressively heavier – my max dumbbell shoulder press at the moment is 27.5 LB for example, and squats 25 KG + 50 LB and I still don’t get bulky getting leaner, stronger and tighter instead.Why?Because I watch what I eat and adjust my diet according to the results I see in the mirror and the direction I want to go.Women have just a fraction of men’s amount of testosterone (the hormone in charge of muscle-building ability of our body), 1/16th approx. The only women who bulk up are the professional competitors taking hormones externally through injections and taking other anabolic hormones.Long story short – the only way you can bulk up is to train hard and eat too much. And that bulking up will not be muscle but mostly fat. So forget about tight-toned look, when you start training hard without controlling your food consumption.Train hard. Follow a meal plan. Measure your results. Adjust your diet. Keep training hard.Questions? 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/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH