Change Wired

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, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

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, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Main guidelines: The greener the vegetables the better The more uncooked the better More color usually means more calories and carbs Above the ground for vegetables usually means less carbs – think leafy greens, cabbages etc. VS potatoes, beets, carrots. For detailed and complete list of veggies, veggies I eat daily send me email to Angela@CreateYourself.Today with the subject “VEGETABLES” Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Because vegetables especially rich in fiber, that your gut bacteria, trillions of cells that outnumber your human cells 10 to 1 (yes, you are only 10% human), that your gut bacteria NEEDS to survive and prosper, providing you with 90% of your feel-good hormone serotonin, with short-chain fatty acids, with vitamins and hormones, that regulate your hunger, keep you disease and inflammation free – if your gut bacteria is not nourished and well-fed, you will feel hungry, low on energy and your health will be compromised. So eat your vegetables, fresh and cooked, leafy greens, nuts and seeds, avocados. And eat a special type of fiber that is proven to be especially beneficial to your gut bacteria – PREBIOTIC FIBER. Great sources of prebiotic fiber: chicory root dandelion greens garlic Jerusalem artichokes onions leeks cacao beans jicama root flaxseeds asparagus PS Did you know that fiber does not contain any absorbable calories? Load up on fiber rich foods and stay hunger and cravings free! 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, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

We all have more than enough knowledge to live healthier, to eat healthier, to get fitter, to improve any area of our life. Information age gave us all the knowledge we’ll ever need. But how do we translate that knowledge into habits we keep for life? How do we stick with our best intentions and healthy habits? Our New Year Resolutions? How do we do, what we know we should do every single day? Here is my answer. It’s proven to be one of the most effective strategies by psychologists to change our behavior. I’m reading a book about it. 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/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

A new book came out just in time for my seasonal fast. A Longevity Diet by Professor Valter Longo that is about fasting practice based on research and diets of centenarians across the globe. 5-day protocol when you eat 800 calories, from vegetables and healthy fats like nuts and olive oil. No animal protein. (I'm doing my own version of it bit.ly/angelasfmd) Why do it? Besides obvious restart of your health journey and loss of holiday weight? Activation of Stem Cells Rejuvenation of organs and tissues Decreased inflammation Decreased risk and ease of diabetes, metabolic disorders, heart disease, cancers Better skin, nails and hair (as well as all internal organs) Increased energy levels More efficient and robust cells ... Fasting is an ancient practice that is mentioned in one form or the other in ALL spiritual texts. It will improve all aspects of your physical and mental performance and will add years to your life! People also report reduced cravings and appetite, more willpower to stick with your healthy lifestyle and healthy New Year Resolutions. 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/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

All about one of the worst abusers in modern diet that causes or contributes to everything from inflammation to heart disease, to cancer, to dementia and memory loss, to DNA damage, to poor sleep and fatigue, to weight gain... Studies say vegetable oils make as much as 70% daily calories consumed!!! VEGETABLE OILS: Canola Oil Corn Oil Soybean Oil “Vegetable” oil Peanut Oil Sunflower Oil Safflower Oil Cottonseed Oil Grapeseed Oil Margarine Shortening Any fake butter substitutes And they are EVERYWHERE! You go out to eat? They probably cook with one of those there. Have you checked ingredient list of your favorite snack? Energy bar? Protein bar? Roasted nuts? Seaweed snack lately?... Not to mention all the rest much less healthy stuff... GOOD OILS: Olive oil Avocado oil Coconut oil Cacao Butter Macadamia oil Tallow Butter Ghee 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/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Download full report with all the resources, links and details following the link. Or go to http://www.createyourself.today and subscribe to get your report delivered to your inbox shortly. BEST EVER 2018!!! #2018badass !!!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

I love love love ketogenic diet for SO MANY REASONS! It's the most googled diet of 2017 for A REASON!> GOOGLE IT! ;) To avoid mistakes and make your journey into ketogenic diet easier and more enjoyable keep in mind next things: 1. Eat your veggies. In fact, LOTS OF THEM! Ketogenic diet is not a meat-and-fat diet. Non-starchy low carb veggies. 2. Ketogenic diet is NOT ALL-THE-FAT-YOU-CAN-EAT-AND-DRINK diet. Watch how much you consume. You still can get fat. Even though disaster-pants situation will prevent you from getting obese. 3. Ketogenic diet is NOT HIGH PROTEIN diet. For success you MUST consume just enough protein 0.8-1 g of protein per pound of LEAN body mass. 4. You MUST WATCH THE QUALITY of especially animal foods, fats and proteins you consume. Quality matters a lot!!! Organic, grass-fed meat, wild fish, pasture-raised eggs etc. 5. ELECTROLYTES! I can't stress that enough - get your potassium, sodium (calcium, zinc, magnesium etc.) Use supplement to be on the safe side especially at the beginning. I use VEGA hydrator (sweetened with stevia). 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/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

What is Intermittent Fasting? What is it good for? Why do it? What is it not good for? How to do it the best way? How I do it. Listen to learn!!! 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/LeanPeopleNewsletterText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant