Change Wired

As I’m starting to get ready for a sports model competition in Houston on March 17th, I’m designing a program to get my body ready for MY BIG MOMENT, program, that won’t make me crazy and bored (counting calories always does), program, that doesn’t steal my joy of life (no starvation diets for me – thank you!), program, that gives me energy AND results, program, that is not a guessing game, that is smart and based on science and my professional and personal experience.I’m bringing out the BIG GUNS!And even though you might not be getting ready for a competition (but maybe you get inspired to do one?) – you might wanna use these strategies to get ready for YOUR BIG MOMENT.Wedding, a beach vacation with your special one or your girlfriends/buddies, family or class re-union, professional photo shoot, public talk or other public event, a movie, getting back in shape after baby.Whatever it is – you don’t want to take chances. You need results, you need them on time, but you don’t want to kill yourself over it.Here is what I do....FULL BLOG HERE:bit.ly/yourbigmomentsecretQuestions? 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, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

As I’m starting to get ready for a sports model competition in Houston on March 17th, I’m designing a program to get my body ready for MY BIG MOMENT, program, that won’t make me crazy and bored (counting calories always does), program, that doesn’t steal my joy of life (no starvation diets for me – thank you!), program, that gives me energy AND results, program, that is not a guessing game, that is smart and based on science and my professional and personal experience.I’m bringing out the BIG GUNS!And even though you might not be getting ready for a competition (but maybe you get inspired to do one?) – you might wanna use these strategies to get ready for YOUR BIG MOMENT.Wedding, a beach vacation with your special one or your girlfriends/buddies, family or class re-union, professional photo shoot, public talk or other public event, a movie, getting back in shape after baby.Whatever it is – you don’t want to take chances. You need results, you need them on time, but you don’t want to kill yourself over it.Here is what I do....FULL BLOG HERE:bit.ly/yourbigmomentsecretQuestions? 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, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Ingredients (1 serving):1 Ripe avocado1 Tb spoons of cacao powder (better raw for more antioxidants and minerals)Your favorite healthy sweetener (to taste)Healthy sweeteners - Just Like Sugar, Sweet Perfection – for extra sweetnessOptional:1-2 Tb spoons of coconut cream for extra smoothnessYour favorite nuts and berries or cacao nibs to decorate and for extra crunchinessDirections:Cut and spoon out your avocado into the blender or food processorBlend avocao with cacao powder and sweetener in a good blender or a food processor into a puddingChill in the fridge or freezer for the best eating experience(Add nuts, nibs, berries, if desired)ENJOY!!!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, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Ingredients:2 Ripe bananas2 Tb spoons of cacao powder (better raw for more antioxidants and minerals)Optional:Healthy sweeteners - Just Like Sugar, Sweet Perfection – for extra sweetness2-3 Tb spoons of coconut cream for extra smoothnessYour favorite nuts and berries or cacao nibs to decorate and for extra crunchinessDirections:Peel ripe bananasCut bananas in circles approx. an inch wideFreeze overnightBlend frozen bananas with cacao powder in a good blender or a food processor into ice-cream like consistency(Add sweetener and milk to the blender, if you choose to)(Add nuts, nibs, berries, if desired)ENJOY!!!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, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

Late night snacking anyone? Tune in to learn what’s best to snack on to: feel full have a good night sleep, waking up feeling refreshed and well-nourished not put on weight and stay lean improve your health and brain performance and more! 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, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

When you have only 5-7 days to get in shape and look amazing. No carbs, except for fresh non-starchy vegetables: leafy greens like kale, spinach, Swiss chard, bok choy etc. are your champions No sodium except naturally occurring in foods No liquid fats, except for 2-3 table spoons of olive oil with your veggies Your foods: Wild fish, sesafood especially sardines, herring, salmon Grass-fed meat and organ meats Pasture-raised chickens and eggs Bonus for super-committed: 30 minutes cardio (medium intensity, you got to sweat) before bed, no food after Results come from nutrition! You can skip the exercise in this plan but not the nutrition part. Want more details from me delivered to your inbox? Shoot me an email to Angela@CreateYourself.Today 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

Yes, it is important. There is more and more research coming out on TRF, or time restricted feeding, its effects on weight loss, metabolism, health, longevity and it all seems to confirm, at least what we have so far, that eating earlier in the day, following our circadian rhythms, is definitely beneficial for our health. How many benefits and how many processes in our body are influenced by the time of our meals has not been studied well enough but it’s proven that: Early eating helps to control hunger, and benefits digestion and gut health (and we know how gut health is important) Early eating improves absorption of nutrients from food (over-feeding and under-nourishment is an issues in our society) Early eating improves the quality of sleep (most people are sleep deprived) Early eating combined with longer periods between dinner and breakfast helps to make metabolism more flexible, switching from carb burning to fat burning, and helps to burn more fat Listen to full episode for more details, times of meals and meal timing for maximum muscle growth and recovery. A couple of studies: https://www.sciencedaily.com/releases/2017/01/170106113820.htm http://www.utsouthwestern.edu/newsroom/articles/year-2017/lifespan-research-takahashi.html 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, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant

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

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

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