Change Wired

I'd definitely choose weight/resistance training, where I’d incorporate exercises to work on our sense of balance and coordination. This kind of training will ensure a healthy metabolism, strong bones for many years ahead, preserved and increased muscle mass and muscle strength, decreased fat mass The lean muscle mass that we all work so hard for decreases with age. If we don't add strength training to our routine then it will turn into fat. Strength training increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk. And according to latest neuroscience research lifting weight makes you a better problem-solver! Weight training to get leaner, stronger, injuries-proof, smarter for many years ahead! The second kind of training, HIIT, high intensity interval training, that can be sprints outside, stair sprints, whole body movements, jumping rope, jumping on the box anything with all-out intervals mixed with rest periods. HIIT not only preserves your muscle mass, increases bone density, burns more fat preserving more lean body mass, it also reduces cravings and appetite, that keeps you even leaner. And according to recent longevity studies it might be a fountain of youth! “As we age, our mitochondria — the “powerhouses” of the cell — stop functioning as well as they used to, leading to declines in energy level and exercise capacity. In the Mayo Clinic study, using groups of younger (18–30) and older (65–80) subjects, researchers measured the impact of three routines — high-intensity interval exercise, strength training, and a combined lower-intensity strength/cardiovascular program — on cell function, cardiovascular fitness, insulin sensitivity, and muscle mass. At the end of the 12-week study period, the interval trainers showed improvements in circulation, heart function, and lung health. However, while the younger HIIT group experienced a 49 percent increase in mitochondrial capacity — a marker of the cell’s ability to produce energy —high-intensity exercise was the only routine that boosted mitochondrial function in the older group, by an incredible 69 percent. (The older group of high-intensity exercisers also showed an improvement in insulin sensitivity, a marker of diabetes risk.) 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

Intermittent fasting (IF) turns you into a more efficient fat burning machine, since your body has to learn how to function when food, glucose in particular, is not available. IF increases insulin sensitivity of your cells making them better and more efficient energy producers and users, that also decreases the amount of fat you store. IF increases growth hormone production that in turn makes you burn fat for fuel more efficiently, makes you preserve and build more muscle mass, making you a better "hunter" of your next meal. Also, IF makes your body and muscles create more energy producing mitochondria that in the end gives you more energy for life! Want to burn the most fat and build the most muscle? Do next: Fast - Train - Eat your biggest meal 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

And NO!, it's not to burn calories to allow yourself more cookies without getting fat. Reason 1. Exercise is the most effective way to stimulate your lymphatic system, that helps the body to get rid of toxins, waste and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body. Basically, without proper stimulated lymphatic system you gonna increase inflammation in your body (that is not a good news) because of the accumulated waste AND on top of that your immune system will be compromised leaving you vulnerable to all the pathogens you are exposed to daily. - You will be more likely to get sick and stay fat. Reason 2. Exercise stimulates your vestibular nerve, that stimulates your hypothalamus, an essential part of the human brain and is often considered the “control center” for most hormones. Its working relationship with the pituitary gland as well as the adrenal glands affects our nervous systems as well as our endocrine systems. But what does the hypothalamus do exactly? For starters, it plays a part in our calorie intake, weight regulation and body heat. I’m sure you’re starting to get the picture that, even if you weren’t already familiar with hypothalamus function, it clearly is important to human existence. - So yes, no-exercise lifestyle does make you fat, but not because you eat more calories. But you actually do eat more when you don't exercise. Are you exercising already? :) 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

Do I want to eat more when it gets colder? I do actually. Especially when it gets really cold and my body fat is low – my appetite goes a few points up for sure. Do I gain weight though? Specifically fat? Not really. How do I manage to keep my six pack through winter and holidays and even manage to get leaner? I have a few tricks up my sleeve. Trick One. I stay active. Even though very often my motivation to move more does not align with my intentions, I still move – in the gym or outside. I start tracking my activity better, because ONLY when I track how much I move (you can see my daily Wokrout Of the Day journals on Instagram), only then I can be sure, that my brain doesn’t trick me into moving less – and it would do its best to save as much energy as possible making me lazy, sending me lazy thoughts. My nutrition trick, winter-six-pack-friendly dessert recipes (chocolate mousse and hot chocolate) check out here: http://bit.ly/WinterCravingsWeightLoss 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

These are the foods I eat daily and make sure all of my clients eat them too regularly. If not every day, every other day. Why? Because there are essential nutrients that your body needs to get from food to function effectively, some in trace amounts, some in larger amounts. And some foods are proven to decrease your inflammation levels a lot (that increase in out society, that's why all the bellies), improve your energy production, normalize your hormones, improve your cognitive functions the most effectively. I did research on those foods, I lived with and without them, I tried them with almost all of my clients. It works like magic. Simple, easy and affordable way to get all your essentials covered. And to feel SUPERCHARGED! I put all of them once a day in my salad (power greens + olive oil, fatty fish, sauerkraut, seaweed) and I have my coffee + chocolate sometime in the morning. Make sure the quality is best! It makes a HUGE difference! Organic greens, wild-caught fish, no sugar chocolate, extra-virgin olive oil, organic coffee stored without mold. 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

The question I've been asked in different ways quite a few times this week. Short answer is NO. You got into trouble, putting on weight, getting unfit and unhealthy by doing "the old ways" Ever heard of Yo-Yo dieting? Going on a diet, losing weight, going back to the "old ways", getting all the weight and other problems back? All the diet work! While you are actually doing them. Of course some are healthier and easier to stick to than others but they all work. When you work. You can never go back to your "old ways". Health and fitness, lean body, all of it is not a destination, it's a lifestyle change. If you want to stay lean, fit and healthy for life. But. There is a difference between weight loss phase and maintenance phase. There is a difference between getting fitter and healthier and maintaining a certain level of health and fitness. Getting there is usually more challenging for most people than staying there, when it comes to efforts and time you got to invest into your goals. But then again, most people fail maintaining the results. And I believe it's because of one reason, those of us who fail to maintain the results just never designed a proper maintenance program simple to stick with. 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

Actually in most cases it's simple. I'm not saying it's easy, especially if you have eating disorders or unhealthy metabolism, or just been eating a lot of sugar and junk food recently, but the solution is simple. For weight loss phase eliminate: ALL ADDED processed and natural sugar (start reading nutritional labels and ingredient lists for hidden sugar), sweet fruit, liquid sweet calories ALL GRAINS and grain products POTATOES of all kinds 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

Protein + Fats + Vegetables (Fiber) Volume + Macro/Micro Nutrients = Satiety and Health My favorite version: Salad Mix, Favorite Olive Oil Based Dressing, Fatty Fish or Eggs Personal Favorite Extras: Some beneficial to gut flora foods like sauerkraut (probiotics), mushrooms (prebiotics, that feed beneficial gut bacteria), seaweed Wakame (source of iodine, calcium, iron, and magnesium, as well as folate, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, and vitamin B2, great to aid in weight loss, lower cholesterol, boost heart health, prevent cancer, boost energy levels, maintain hormonal balance, build strong bones, increase circulation, improve skin health), dark chocolate (with lots and lots of antioxidants and other micronutrients, chocolate is proven to reduce cravings, stimulate cognitive functions, normalize hormonal functions and improve mood, reduce stress by boosting serotonin levels). 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

There is no question about it guys, when it comes to fat loss High Intensity Interval Training or Hiit is your best solution. You'll: burn more fat, improve your fat metabolism, improve your body composition, gain and retain more muscle, build up your cardio-vascular fitness faster, get your feeling-good hormones' boost, build up your bone density AND reduce your cravings. Based on Research: Martin Gibala, Ph. D. Joan Vernikos, Former Director of NASA's Life Sciences Department 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 Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH

Most nutritionists start to dislike the word “healthy”, because it’s a very biased word defined differently by different dietary theories. A better term would be NUTRITIOUS foods. If you eat the most nutritious foods most of the time (amount of nutrients per calorie) ANDI Food Scores: Rating the Nutrient Density of Foods then YOU will be healthy. The trend now is towards whole, organic, unprocessed foods as healthy foods and moving away from reductionist approach of making carbs/fats/proteins good or evil (or any nutrient for that reason). We are moving towards holistic approach to our food and nutrition, approach that involves the influence of EVERY part of any food as a whole on our health and the expression of our genes in a given environment. Also there are 2 huge trends: towards individualized nutrition - one man’s food is another man’s poison towards nutrition in relation to our gut health, gut microbiome - you are not what you eat, you are who you feed (meaning your gut bugs, who do the most of the digestion and assimilation of nutrients from the food we eat). 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 Change Leadership & Culture Transformation ConsultantEXECUTIVE & OPTIMAL PERFORMANCE COACH