2inspire Health & Fitness Magazine #6 - March 2020 by Shotcallers

30 Minute Workouts 10 Tips Thatâ&#x20AC;&#x2122;ll Get You Fit, Fast

Kickstart Your Keto Diet in Four Easy Steps

Six Ways to Cut Keto Costs

The Denial, Emotions and Genetics of Obesity, With David Essel

2Inspirenutrition.com March 2020 FREE

INSIDE THIS MONTH’S ISSUE 30 Minute Workouts - pg. 3 Kickstart Your Keto Diet in Four Easy Steps - pg. 11 The Denial, Emotions and Genetics of Obesity, With David Essel - pg. 13 Six Ways to Cut Keto Costs - pg. 20 10 Tips That’ll Get You Fit, Fast - pg. 22

30 Minute Workouts

There are many approaches to exercise, from 3-hour runs to 5-minute intense workouts several times a day. If neither of those options sound appealing, you might want to go the more standard route. It can be the most effective way to get in shape and lose weight. If you can find 30 minutes a day, you can get into the best shape of your life.

Why 30 Minutes? You might be wondering why 30 minutes is the perfect amount of time to get into shape and lose weight. There are many reasons. Let’s take a look at the three that may be most relevant and important to you.

plenty of time to warm up and get a good workout in. Whether you’re focusing on cardio, strength, mobility or a combination, 30 minutes gives you enough time to hit it hard.

1. Strength 2. Cardio 3. Cross Training 4. HIIT 5. Mobility

That’s 15 workouts that you can choose from. You can modify them as From HIIT to endurance, needed and leverage the 30 minutes is what tips and suggestions to doctors and fitness experts get the most from your 30 #1 - 30 Minutes Is Easier recommend to get a minutes. Before we jump to Fit into Your Day complete workout. And into the workouts, let’s when you can commit take a quick look at how You’re busy. You probably to 30 minutes a day, 6 to make the most of your have a lengthy list of or 7 days a week, you’re time. things that you need to creating a lifestyle habit get done every day and that supports weight loss How to Maximize Your you may put yourself at and weight management - Time and Get the Most the bottom of that list. It and increased energy and from Your 30 Minutes happens often. Between health. work and family, finding 30 minutes goes by time to take care of #3 - Great for Variety quickly. The more yourself can be tricky. prepared you are for 30 minutes is enough that segment of time This is why 30 minutes time for you to embrace a and workout, the better is easier. It’s working out wide variety of workouts. your experience will be. during your lunch, getting You can focus on strength It’s much easier to get up a little earlier in the one day and mobility the the most from your 30 day, or even getting your next or you can embrace minutes when you take workout in before dinner. endurance or HIIT. a few steps to prepare. Bottom line, you can find Here’s our 10-step list to 30 minutes to work out. Whether you want to do maximize your workouts. And if you’re currently the same thing every day scratching your head and or embrace a different 1. Prepare your gear the wondering where you can workout every day, 30 night before find 30 minutes, not to minutes gives you enough worry. We’ll offer some tips time to get the job done. Lay out your workout and ideas later on. clothing and gear the Speaking of variety, this night before. This is #2 - Highly Effective for report includes 3 workouts important. You don’t want Weight Loss and Fitness for five different categories to take precious time in of exercise including: your morning trying to 30 minutes gives you find your gear and get

ready for your workout. When you prepare at night, all you have to do in the morning is grab your stuff and get started.

4. Play music

Music helps you get your heart rate up, we often match our movements and pace to the beat of 2. Know what you’re the music. In fact, there going to do for your are podcasts and playlists workout - have a plan designed specifically to help you achieve a specific Just like getting your gear heart rate. Music can also and clothing out the night be a happy distraction. before, it’s important to It’s difficult to be grumpy also know what you’re when you’re listening to going to do for your your favorite tunes. workout. Have a plan that details how you’re going 5. Take a rest day to fill that 30 minutes. There are 15 workouts and It’s important to find variations in this report balance in your life and it’s so you have an excellent important to take days off. starting point. Working out 7 days a week may sound like a great 3. Schedule your workout idea, but it can put you on the fast track to burnout. Make sure that you put your workout on your Instead, schedule a rest calendar and set aside 30 day every week. You can minutes each day. It’s also approach this in several strongly recommended different ways. You might, that you work out at the for example, have the same time every day, same rest day every week. this help you create an Maybe you always have an exercise habit and solidify early meeting on Fridays a routine. so Friday may be a perfect rest day. Maybe you want It’s much easier to to relax on Sunday so it approach your 30-minute could be your weekly rest exercise plan this way than day. to try to “squeeze it in” because chances are, it’ll You can also try the fall to the bottom of your three days on, one day priority list. Schedule it off, approach. So, you and stick to your schedule. might work out Monday, Tuesday, and Wednesday

and then take Thursday off. Then work out Friday, Saturday, and Sunday and take Monday off. With this rotating schedule, it’s important that you’re disciplined because it can be easy to change your rest day to suit your mood. 6. Variety helps keep it interesting and engaging Consider varying your workouts. This helps you improve overall fitness and helps prevent boredom and complacency. You’re going to get a better workout if you’re engaged in the workout and paying attention. Often, when people do the same thing every day, they check out and aren’t paying attention to their effort level, their body, or their mental state. An example of variety might be to do two strength workouts a week, each with a different focus. Then to do two cardio, one mobility, and one cross train or HIIT workout. Don’t worry, we’ve got you covered. You can choose a workout from each category to try this week. 7. Do it first thing in the morning. Most productivity experts

agree that you need to do your priority tasks first thing in the morning. If this means waking up 30 minutes earlier, then start making the change today. Once you have your workout done each day, the rest of the day is free to focus on other things. Put yourself first literally and figuratively. Work out first thing in the morning.

for 10 minutes a day, the second week 15 minutes, the third 20 minutes and so on. Again, this helps you create systems that support you to make this a lifestyle change that you stick with. 9. Fuel and hydrate appropriately

It’s important that you are hydrated when you 8. Ease into It exercise. Your body needs water to create energy Maybe start slow, one day and dehydration can have a week, then two, then a significant impact on three etc. until you’ve your intensity. You may created a daily habit. have to experiment with This can help you make fueling to find out when supporting changes at the it’s the best time to eat. same time. For example, if you’re working out first Some people can eat thing in the morning and then workout. Some then you may need to eat need to digest an hour or breakfast differently or two before they workout. prep your breakfast the You may also want to night before. experiment with the timing of your carbs. If You’ll want to set out you’re on a low carb diet, your gear and clothing awesome. Experiment and maybe get up earlier. with eating your carbs By easing into this new after your workout to see if lifestyle, it’ll be easier to it impacts energy levels. stick to it and to make adjustments that support Without diving down the you. rabbit hole of weight loss and exercise, it’s important Another way to ease into to remember that if it is to start with 5 or 10 you’re not fueling your minutes of exercise each body well during the day, day and gradually increase exercise can make you to 30 minutes. So, the first feel hungrier and cause week you might exercise you to eat more calories

than your body actually needs. Have a fueling plan and experiment with the timing of your food to help you avoid post workout cravings and overconsumption. 10. Track your workouts Tracking your workouts helps you accomplish a few positive things. One, it can help you stay accountable to your goals and your plan. If you can see a visual representation of your accomplishments, it can help you stay motivated on the more difficult days. Tracking also helps you make tweaks to your plan and your workouts. For example, if you take notes

on how you fuel before a rope cardio workout versus how • Rest 1 minute you fuel before a strength workout, you may notice Repeat 3 times some patterns that help you push yourself just a #2 Cardio little bit harder. 5-minute warm up: Bonus Tip - create a Hamstring stretch 30 community. Whether you seconds on each side, side participate in an online lunges hold 30 seconds community or you and a each side, 1 minute of calf friend commit to working stretch - foot against wall out and holding each to stretch back of calf. 2 other accountable, finding minutes of burpees. like-minded people who are trying to improve Run, every minute on their fitness can help you the minute do three stay on track and it can burpees. (yes, at the end make the process more of 30 minutes, you’ll have enjoyable. accumulated 90 burpees!) Okay, let’s dive into the workouts and we’ll get started with cardio! Cardio Workouts: #1 Cardio 5-minute warm up: of 1-minute jumping rope, 1 minute of mountain climbers, 1 minute of jumping squats, 1 minute of arm circles forward and backward, 1 minute of calf raises and ankle rotations Circuit:

• 3 minutes of jumping rope • 3 minutes of burpees • 3 minutes of jumping

#3 Cardio 5-minute warm up: of 1-minute slow lunges to stretch hips and warm up quads and hamstrings, 1 minute of slow mountain climbers, 1 minute of slow squats, 1 minute of arm circles forward and backward, 1 minute of jogging Circuit: • 3 minutes of jumping lunges • 3 minutes of dumbbell thrusters (start with a

light dumbbell) • 2 minutes of mountain climbers • 50-foot sprint • Rest 1 minute Repeat 3 times HIIT Workouts: #1 HIIT 5-minute warm up: 1 minute of slow squats to stretch out legs. 1 minute of arm circles backwards and forwards, 1 minute of sit-ups and two minutes of jumping rope to get your heart rate up before the Tabata. 6 Tabata’s - 4 minutes each of 20 seconds on, ten seconds off. (can reverse Tabata if new to HIIT) • Squat • Sit-up • Burpee • Jump rope • Jumping squat • Pushup

#2 HIIT 6-minute warm up: Jog slowly for 5 minutes to warm up, 1 minute of jumping lunges 8 Rounds of sprinting for one minute, walking for two minutes #3 HIIT 5-minute warm up: 1 minute of slow sit ups to stretch out legs. 1 minute of arm circles backwards and forwards, 30 second plank. Repeat circuit. • 1 Minute Plank • 25 sit ups • 30 Second hollow hold - Lie on your back and tighten your abs, pulling your belly

button towards the floor. Your low back should be pressed into the floor. Your arms and legs should be held straight out from the body with hands and toes pointed. Slowly raise shoulders and legs from the ground. • 30 Second Superman hold - Roll over onto your stomach. Simultaneously raise your arms, legs, and chest off of the floor and hold. you should look like superman when he is flying. • 25 burpees

stretch out, 1 minute of good mornings, 1 minute of inchworms to a pushup - touch your toes, walk your hands out into a plank, do a pushup, walk back and stand up. 1 minute of arm circles forward and back, 1 minute of side lunges slow

Repeat 3 times Strength Workouts:

#3 Strength

#2 Strength

Repeat - try to match your previous set. For example, if you got 15 pushups the first time, try to get 15

Circuit: 3 sets of • 50 Dumbbell lunges alternating sides • 50 Dumbbell deadlifts • 50 Dumbbell shoulder presses • 50 Dumbbell thrusters

5-minute warm up: 30 second plank, 15 #1 Strength inchworms, 20 lunges, 15 jumping jacks 5-minute warm up: 15 Repeat 2x or until 5 good mornings, 15 Turkish minutes is up get ups, 30 arm circles, 30 squats • Max set pushups - do as many pushups as you Circuit: 4 sets of can in 3 minutes • Max set sit ups • 25 Kettlebell deadlifts • Max set squats • 25 Kettlebell swing • Max set lunges • 10 Turkish get ups with • Max set pullups (use a kettlebell (alternating band or a toe assist to arms) aid movement if you • 25 goblet squats don’t have pull ups)

5-minute warm up: 1 minute of lunges - slow,

pushups in 3 minutes the second time. Cross Training: #1 Cross Training 5-minute warm up: 1 minute of slow squats, 1 minute of inchworm (standing to plank to pushup then walk feet to hands and stand back up), 1 minute of mountain climbers, 1 minute of arm circles, 1 minute of burpees 3 rounds • 30 burpees • 30 goblet squats • 30 push press alternating arms #2 Cross Training 5-minute warm up: 1 minute of slow squats, 1 minute of slow sit ups, 30

seconds side lunges, 30 (jump rope) seconds forward lunges, 1 • 30 dumbbell or minute of jumping jacks, 1 kettlebell deadlift minute of burpees • 30 burpees • 30 Pushups AMRAP - As many rounds as possible Mobility Workouts • 800-meter run (1/2 mile) • 50 squats • 50 sit-ups

#1 Mobility

• 10 Repetitions - Cat/ Cow - back stretch. On hands and knees #3 Cross Training arch back as much as possible, then bend 5-minute warm up: 1 back like a cat and minute of alternating stretch each vertebra. feet jumping rope, 10 Go slowly to get a good inchworms (standing to stretch plank to pushup then walk • 10 Repetitions feet to hands and stand Jefferson Curls - holding back up. Can push up a light weight in front from knees), 1 minute of of you, standing, begin burpees, 1 minute of good slowly curling your neck mornings down, then your upper back, middle back, and AMRAP - As Many Rounds low back until your as Possible in 25 Minutes weight is touching the ground or you’ve gone • 150 single unders as far down as you can. Keep your knees soft, not locked tight. • 6 Repetitions (3 each side) Seated neck stretch - Sitting cross legged on the floor. Place your left hand on the right side of your head, tip your head to the left and push lightly against your hand for gentle resistance. Switch hands and repeat on the other side.

• Figure 4 Stretch - Lying your legs straight on your back on the out in front of floor, bend your legs, you, bend one place one leg across leg and place the other. Lift your leg the foot over the off the floor. Grab onto other leg. Place the back of the lifted your opposite leg and gently pull it elbow on that toward your chest. Hold knee and twist for 1 minute, repeat on your body while other side. placing gentle • Downward dog. pressure on that Standing, bend forward knee with your and touch your toes. elbow. Hold Walk your hands out to for 60 seconds switch the point where your sides. Repeat 4 times heels begin to lift from each leg. the ground. Keeping • Standing Hamstring your heels on the stretch - Standing, bend ground, press through over at the hips, grab your shoulders and the back of your legs hold for 2 minutes. and gently pull your chest to them. Hold for #2 Mobility a minute, stand, repeat 3 more times. • Side lunge - Hold side lunge for 30 seconds, #3 Mobility switch to other side. Repeat 4 lunges each • Shoulder Roll - Slowly side. roll your shoulders • 1 Minute squat hold. forward 20 times, • 90/90 Sitting on the backwards 20 times. floor, place your right • Side stretch - standing, leg in front of you, knee raise your right arm bent at 90 degrees and over your head and your back leg is also bend your body to bent behind you at 90 the left getting a degrees. Lean over your good stretch on your front leg and hold for right side, hold for 30 60 seconds. Switch so seconds switch sides, your left leg is in front repeat 5 times each of you, hold. Repeat 4 side. times each leg. • Triceps Stretch • Piriformis stretches. Standing or sitting, Sitting on the floor with bend your right arm so

your hand is touching the middle of your upper back or neck. Take your left hand and gently pull your elbow to the left to get a stretch in your shoulder and triceps. Hold for 30 seconds, repeat on other side. Repeat 5 times each side. • Lunge hip flexor stretch. Lunge your right foot forward and let your left knee touch the ground. Keep your right leg at a 90-degree angle and drop your hips so you feel a stretch in the front of your left leg. Hold for a minute, switch sides, repeat 5 times each side. You now have 15 workouts that you can use as is, modify, or use as a template for your own workouts.

Kickstart Your Keto Diet in Four Easy Steps By Dennis Postema

When you get started stored fats and getting It’s not enough to on keto, it’s often after rid of those. simply eat differently trying--and failing--with and expect results-many other diet plans. It’s • Consider a Fat Fast. although you may get understandable, then, if This is a method for them. For the science you’re feeling at the end many users under of this diet to truly of your rope and in a hurry medical supervision. work, you need to be to see results when you It involves 2 to 4 days in a state of ketosis start this high fat, low carb of a low-calorie (1000 and that means you diet. But fear not! We’ve calories), high fat (80 have to monitor your got four easy ways for you percent fat) diet. The internal reaction and to bust through your diet goal is to put your make sure your body dissatisfaction and start body in a state called is doing what it should seeing results FAST! lipolysis, wherein it be. You can do this forces your body to easily by using test • Cut the Carbs! release fatty acids strips to ensure you’re The key to getting your and depreciate stored actually hitting ketosis. body burning fat in glycogen, accelerating If not, you may need to ketosis is to cut your fat and weight loss. change it up and talk to net carbs to less than This method works for your doctor about why 20 per day. The more many, but I can’t stress it’s not working. you can cut them, the enough how important faster you’ll hit ketosis it is to do this for a short • Use Supplements. and start seeing results. period of time and only Supplements, like Keto When you cheat or go with the blessing of Kickstart, often have over in carbs, not only your doctor. fat-burning ingredients do you prevent your that give your body a body from going into • Test your Ketones. little extra help in the ketosis but you also Here’s the thing, keto early days and during a give your body sugar to is a science-based diet plateau. burn--which means it plan with a real impact isn’t reaching into your on your physiology.

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The Denial, Emotions and Genetics of Obesity, With David Essel

Today we’re talking to David Essel, the number one bestselling author of 10 books. David’s also a counselor, master life coach, international speaker and radio host whose mission is to positively affect over 2 million people each day, with “David’s Daily Video Boost” on talkdavid.com. For 38 years, his work was highly endorsed by the late Wayne Dyer, Chicken Soup for the Soul author Mark Victor Hansen and many others. David is a great leader in personal development, a counselor and a master life, relationship and business coach. He is not afraid to tackle the topics that others are, and he’s willing to help in any way, shape or form.

Dennis Postema: In your books, you mention that about 70% of the U.S. population is overweight or obese. Why do you think that is?

battling our genetics, we can change our bodies, and change our health destinies. In our course, Weight Loss Now and Forever, we show you how to be like our other clients David Essel: Well, first, who’ve lost hundreds of I’ll tell you what it’s not, pounds and kept it off because I think this is a for 10 years. So with the really important point. It correct mindset and the is not based on genetics. correct action with your A University of Florida diet and exercise, you can study came out years ago lose any amount of weight showing that only about that you want to. It may 6% of obese individuals take awhile, but don’t had a genetic link. let that get in the way of going after something That means 94% of us are that’s going to radically overweight due to lifestyle improve every area of your factors and choices. So life. we have a huge problem in the U.S., and many of Dennis: Are there ways us who are overweight that the 6% who are or obese don’t notice the obese due to genetics complications until we’re can overcome it? in our 50s, 60s, 70s and 80s, when we’re dealing David: Totally. First, when with diabetes, losing feet people come from a family and limbs, and having where they have brothers, heart surgery. There are so sisters, aunts, uncles, many complications due parents and grandparents to obesity, but when we’re who are all very 20 or 30 or 40, we still overweight, the very first think that we’re immortal. thing that we all assume is We just think, “Oh, that’s that it is genetics. But this not going to affect me. isn’t the case. Being overweight and having trouble with sugar, Now let’s say that a person cholesterol, et cetera, is 150 pounds overweight, that’s not going to affect and their doctor does a me down the road.” test and says, “This is a genetic link. We have it The great news is, for the right here. It’s spelled out 94% of us who are not in black and white.” The

very next thing I’ll do is the same as I do for the other 94% of obese people. I’ll say, “Keep a seven-day dietary recall of everything you eat, the exact amount, the exact time of day. Recall all the exercise you do, all the self-care techniques you do, all the meditation, journaling and prayer. Then, let’s talk.” And let’s say genetics is behind their obesity—they’re still going to come back with a diet and a lack of exercise that’s similar to someone who doesn’t have the genetic excuse. Because the genes can’t put on that much weight unless you’re doing things incorrectly. Dennis: So portion control is the key? David: Portion control is a huge component. But when we talk about portion control, a lot of people don’t understand what a proper portion is. Because of fastfood restaurants and everything, they think that an average meal is 2,500 calories. Like when you go to one of these fast-food places and you get the double burger, and you get the fries and the drink and it’s all for $5, for God’s sake, you get two of them, right? You get two drinks

and two fries, and people start to think that portion size is normal. Yet it is so far from normal, it’s not even funny. Dennis: And then our bodies are used to that and we go and have three meals a day that size.

pleasure center of the brain, just like alcohol, nicotine, cocaine, and heroin. If you need to make changes, and you’re unwilling at first to go into the healthy alternative of food sources, even in some of the crappiest fastfood restaurants, there is usually an option that is less evil than a lot of the other ones. Let’s at least take the crap food we’re eating, and diminish it by at least half, and that would be a huge move.

David: Right. One of the things we do in our program is help people scale back to see what normal portion sizes look like. And it blows everyone’s mind. A normal Dennis: It’s funny. You’re portion size is not a box of right. There is always a Oreos. choice, because I know at one time when I was Dennis: In a world of fast going on vacation, I food, how do we teach stopped at McDonald’s people to override the and got the chicken restaurant chain’s portion breasts without a bun. I and develop a better idea went to Subway and I’d of portion control? asked for three or four chicken breasts just in a David: One of the bowl, and get some white biggest reasons we are sauce, and not the heavyencouraged to overeat duty stuff. So it’s possible these supersized meals to do. is because they are packed full of four of the David: And the other thing most highly addictive is, if we start off doing it substances in the world: the way you did, there will salt, sugar, white flour and be a natural progression fat. These are drugs. Salt, for most of us, especially sugar, white flour and fat if we’re working with a are drugs. professional. There’s going to be a natural progression And why do we say that? to want to get healthier. Because when they are So we start with your ingested, they hit the food base, cut it in half,

and then we start to add healthier options. If you’re not that gung ho, and you want to go more slowly, you can make these better choices, as long as you have an accountability partner, someone who you have to check in with, and send your weekly food and exercise diary to. Whether you work with me or someone else, you’ve got to have someone to hold you accountable. Because if you could have lost the weight by yourself, you would have done it by now. Dennis: Is there a single best diet for people to follow? David: There was an article recently about two different NBA athletes. One of them just went to a vegan diet about six months ago and he cannot believe the changes in his body, with his energy and everything else. The other NBA player went the opposite direction several months ago, started consuming organic, grass-fed beef, organic, free-range chicken and eggs—like, super clean food, but really high in protein. And his body radically changed for the better, and his energy picked up. So it’s

really about your body. Your body may love being a vegan or it may hate it. Your body may love really clean protein, and I’m not talking fast-food crap. The safest food is going to be organic, free-range or pasture-raised. Pastureraised is really the best of everything. What that means is, it’s the top of the food chain. They’re not in pens. With beef, you want to look for grass-fed, grassfinished. And with eggs of course, you want to make sure, again, pasture-raised, no antibiotics, no grain.

And that’s very normal for people who struggle with weight fluctuation, right? So right at the far end, she’s got what she calls her fatty clothes, and at the other end, she has her, when I’m healthy clothes.

David: The emotions we don’t want to deal with are the emotions that create the desire to escape through food. Emotional eaters are trying to escape from dealing with certain emotions. And it works perfectly because food She said before we did is a drug. Lots of people the program, when her become emotional eaters second-tier clothes felt because they’re bored, a little tight, she just and they don’t know what switched to the thirdto do with their time, tier and didn’t even think so they mindlessly eat about it. That’s denial. while they’re watching We’ve already got it set television, in the car up where we’re going to driving, whatever it might ignore the obvious. So be. A lot of overweight since I’m not a fan of the people have a lot of Dennis: Let’s talk about scale, I tell people to pay shame and guilt because gaining weight for a attention to whether their they haven’t taken care moment. It’s easy for the clothes are getting tighter. of their bodies. And so outside world to notice If they are, they are gaining instead of feeling the when we’ve gained 10, weight. shame and guilt, you can 20, 30, 50 pounds. Why is cover it up with food and it that we don’t notice it If you’re questioning at not feel it for a period of as quickly? And are there all, take pictures and look time. Other underlying signs we should look at at them. Because a lot causes of emotional eating that tell us we have gone of clients don’t realize are feelings of resentment, off the path, and our diet what they look like until anger and rage. There are and our weight is coming they see a picture of a lot of women I work with back on? themselves, maybe from who are overweight, that a party or reunion, and have extreme amounts of David: This is a tough one realize they are bigger hidden resentment, anger because of denial. Denial than they thought. and rage. is so powerful—we could be gaining weight and Dennis: In your books, Now, in our society, if a we can pretend we don’t you say that 95% woman is angry, she’s recognize it. I recently of people who are called a bitch. If a man is worked with a client in overweight and obese angry, he’s called an angry Canada and one of the are emotional eaters. Can man. So women have things she said to me you explain what that learned to decrease their was that she has a closet means? outward expression of full of 10 different sizes. anger because they don’t

want to be called a bitch. You’re angry, you’re upset, and you go and grab something. Now, how does this food stuff work? Emotions arise in the brain. That’s where we feel that, right in the skull. We feel the boredom, we feel the anxiety, we feel anxiety and depression. If you have poor coping skills, you will eat to deal with these feelings. If you have enough sugar, which might just be three or four cookies, or you have enough salt, which might be a couple of potato chips. You have enough white flour, or enough fat, and then those food sources go right to the pleasure center of the brain and they start to numb emotion. If you struggle with weight, that’s something that has to go.

is going, “That makes a lot that’s a subconscious of sense. I need to do that.” response to television. That’s a subconscious That’s all consciousness. response to not knowing how to cope with fatigue The subconscious mind is where success or failure or stress of the day. Once we turn the subconscious lies. The subconscious mind only cares about one mind around, it becomes thing, and that is to keep this outrageous ally. Dennis: What role does us in the rut we’re in right the subconscious mind now. It will fight like hell to Now, with all my weight play, if any? keep the pattern we have loss clients, we get them fed it. The types of food over time, and it can take David: There are two parts we eat, the amount we between three and six of the mind. The conscious eat, exercise or no exercise, months, at the longest, a mind is with you right emotional eating, food year, to totally turn that now. If you’re reading this, addiction—all of that is subconscious around. I you’re watching this, you’re stored in the subconscious had a client that used to listening to this, whatever mind. So, if we get home go to only those buffetit might be, the conscious at night and the TV comes type restaurants, so she mind is engaged. Maybe on and we sit down and could eat all she wanted. even the conscious mind start eating mindlessly, At the end of one of 17

the buffets is a fondue bar. This is nothing but trouble, baby. There’s a dark chocolate fondue stream. There’s cheese with this, and cheese with that. Whenever she went in, the pattern was set in her subconscious mind, “That’s my reward. That’s my reward for working hard. That’s my reward for putting up with my husband. That’s my reward for putting up with my kids. That’s my reward.” We changed her subconscious mindset. She now goes into the same restaurant and eats a third of the food on her plate, and she has never once gone to the fondue bar. That’s because the subconscious mind was totally turned around.

But here’s the key: The subconscious mind can only be changed via action. It cannot be changed via your thoughts. So as we feed it a pattern, that we eat this and we don’t exercise, and when we’re stressed, we reach for this, those patterns become ingrained. What we want to do in the world of emotional eating and weight loss is gradually turn that subconscious around until it’s an ally. When we do this, our

clients can walk into a buffet, and think, “Oh, I remember I used to eat that stuff.” And they’ll pick really healthy choices because they appreciate the energy, they appreciate their bodies, they’re filled with self-love, and they’re not going to sabotage themselves anymore. Dennis: What advice would you give somebody who’s down that road of emotional eating or been overweight for a while? What one piece of advice would you give them to just get started? David: I’d say the most important thing is to start journaling the food you eat and what you drink and the amount. I think that’d be step one. The brain has a chance to deny everything. So unless it’s in writing, we’re going to say, “How’d you do over the last week?” “Oh, I think I’m doing a lot better.” “Well, no, you’re not. You haven’t written anything down and we don’t know if you’re doing better.” So, I would say that the very first step is just take a little journal, maybe on your smartphone, or have a pad of paper with you and write down, “Breakfast, I

David discusses what we’re missing out on when we’re overweight: In 30 years of doing our program, Weight Loss Now and Forever, people always say the same thing after they’ve lost a substantial amount of weight and kept it off. They’ll say, “I didn’t realize that I was tired all the time.” That’s one of the greatest comments I hear from people when they’ve lost the weight and they’re starting to feel better. They say, “God, I was always exhausted. I’m not anymore. I actually want to go to a movie at seven o’clock at night and instead of staying in eating and going to bed.” There are little things like that, that we don’t really think about, which have a huge impact on our lives, once we get into a program of taking care of ourselves. A lot of my clients, when they came in and we worked together and they were very overweight, they can’t believe the things they’re able to do once they lose the weight. A simple example: I have season tickets to a local college basketball team, and across the court was a client of mine. Years ago, she couldn’t go to certain events, like movie theaters, because she couldn’t fit in the seats. The seats that she had at the basketball game were in a box, and she couldn’t fit in the seat in the box. Now she’s in there and she’s fitting perfectly. And that’s an example of how radically people’s lives can change.

ate this many eggs,” or “I had this amount of toast,” or “I had this amount of juice” or whatever. “Lunch, I had this in the car. I had these snacks.” Start to get in touch with the amount of food and the type of food you’re really eating. Get out of denial. Look at the reality. That is really step number 19

same thing in regards to our physical exercise, on a daily basis. Just write down, “I walked for 10 minutes, six times a day,” or “I did a 30-minute class today.” So in reality, what we’re trying to do is get a good baseline feel of what we’re doing to help ourselves lose the weight. I mentioned this a thousand times—if you try to trust your brain, your brain is going to tell you that you’re doing fine. You’re good. You’re eating healthier. You feel better. It’ll start telling you all this stuff so you don’t change, because the subconscious doesn’t want any changes. Also, the subconscious can’t differentiate between habits we have that are healthy or unhealthy. All it does is fight to keep us in the pattern we have fed it. So it’s a change that’s going to take place. We tell people that the best programs in the world will be 365 days of change, in order for it to become who you are. After 365 days, it’s one, because without that, we have a tendency effortless to go to the gym every day, to eat healthy. It to trick our brains into just becomes who we are thinking we’re making because we’ve switched that good changes when we may not be. If you’re subconscious mind. making good changes, For more wisdom, check out it’ll show up in your David’s daily video blog at writing. If you’re not, it won’t show up, and that’s talkdavid.com. To sign up for how we get real to begin. his course, Weight Loss Now and Forever, look under his And then we can do the specialty courses.

“David Essel changed my life, body, mind and attitude in ways I never would have imagined. In 8 weeks I was able to lose 26 pounds and have kept that off. By following his program I lost a total of 80 pounds over the past 8 years!! I have never felt better! He rocks!“ - Tracey Nemetz

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Six Ways to Cut Keto Costs By Dennis Postema

When I look around various keto forums and Facebook groups, one thing I consistently see is people looking for ways to cut their food bill when they’re doing keto. It may seem like this diet is expensive to maintain, but it doesn’t have to be.

chicken: Skinless, boneless cuts may be easier to prepare, but they’re also a lot more expensive. You can remove bones and skin from your own cuts of chicken and save money while still staying true to your diet.

3. Price each meal: The Here are six easy tips to price of each meal you help you cut your keto eat can vary wildly when food bill without giving in doing keto, so knowing to cheap carbs. the cost breakdown of each of the meals you 1. Shop farmers’ markets: make is crucial to ensuring Meats may be high on that you develop a weekly your list of foods to eat meal plan that fits your on keto, but you can eat grocery budget. It allows many low-carb vegetables you to limit expensive as well. One place to get meals to once or twice a these vegetables, cheese, month and focus instead and other goodies while on affordable fare. saving money is at farmers’ markets. You can also 4. Buy on sale and freeze: look for produce stands Grocery stores and meat and local pick-your-own markets often have great farms. In addition to sales on both high- and saving money, you’ll also low-end cuts from time to be supporting local small time. Buying the on-sale businesses and getting meats in bulk and freezing fresh, never frozen goods. them gives you the opportunity to cut costs 2. Avoid boneless on regular meals long into 21

the future. 5. Get cooking: There are a ton of ready-made keto foods like crackers and flatbreads, but if you want to save money, you are far better off trying to make your own ketofriendly foods. Buy some almond flour and other acceptable alternatives and experiment with different keto recipes to find foods you really like, and can afford. 6. Have a supplement budget: Supplements are an important part of doing keto. The right supplements can increase your energy and fat burning while suppressing your appetite and helping fight fluid retention. But you need to avoid just heading to GNC and randomly buying supplements because that will burn a giant hole in your wallet. Instead, create an affordable supplement regimen and budget for their purchase.

10 Tips That’ll Get You Fit, Fast

Fitness bootcamps offer an opportunity to build strength and endurance in a group-type setting. This does two things: First it is motivational to be in the company of other likemined people – people who want to get fitter, faster. And two, by exercising in a group setting, it adds a layer of accountability thus giving you that little extra nudge to stay on track and not skip a class. What happens at a fitness bootcamp? There are many different types of fitness boot camps, but generally they all have structured programs that include a mix of aerobic and strength training exercises usually 22

done at a faster pace than you would with similar training programs done in a non-bootcamp setting. Aerobic activity According to the U.S. Department of Health and Human Services, each American should get at least 150 minutes per week of aerobic activity done at a moderate level. Spread out over a 5-day week, that breaks down to a 30-minute session each of those 5 days. If you exercise at a high intensity level, then the minutes of activity per week drop to 75 minutes of vigorous activity.

of time. Research studies have found that three 10-minute sessions per day are just as good (and in most cases better because it keeps your metabolism level higher) than one 30-minute session. Strength training

A well-rounded program includes two strength training session per week that work all the major muscle groups. If you want to build strength, then your goal should be to do at least a set of 8 to 12 repetitions with enough weight so that your muscles are so tired at the end of the set that you can’t do one more rep. If you are going for endurance, then And your 30 minutes of aim for three sets of 12 to aerobic activity doesn’t have to be all in one chunk 15 reps per set. In both

cases, as you build up and max out on sets and reps per set, add weight and drop back on the reps. High intensity interval training (HIIT) This is the main area where fitness bootcamps differs from normal fitness programs – everything is done at a faster pace. Under the HIIT training philosophy, the participant focuses on one exercise for a set amount of time, rests or exercises at a slower pace for a period of time longer than the exercise, then moves on to the next exercise, and so on and so forth until the complete circuit is completed. Depending on the program, the circuit may be done more than one time. To 23

explain the HIIT training That is the power of HIIT! better, let’s look at a simple Because this type of trainone exercise program for ing is so fast and intense, beginners: your body can only stand Start out by jogging for 2 to do this type of training minutes. This is your rest 2 or 3 times a week. As you cycle. Now sprint for 10 build up your body, you seconds. Repeat this alter- can increase your jog/rest nating cycle five times. It cycle to maybe jogging sounds very easy … until for 2 minutes and sprintyou try it. You will quickly ing for 30 seconds and find that at the end of five repeating this cycle eight jog/sprint cycles, you will times instead of five. Your be exhausted, and you’ll other training sessions for feel as though you can’t the week can be regular perform another 2-minsteady state cardio of your ute jogging session. Finish choice and strength trainwith a 10-minute cool ing. Just make sure to give down of your choice. The yourself at least one day entire workout will take between strength training you less than 21 minutes, sessions to rest your body. but you’ll find you’re easily as tired (if not more tired) What to look for in a fitthan you would have been ness bootcamp. after jogging at a steady state for 30-40 minutes. If you think you would

like to try to improve your strength and endurance through a bootcamp-style training program, here are some questions to ask before choosing one:

1. Prioritize compound strength training movements

As mentioned earlier, strength training should work all the major muscle • What are the instruc- groups. The best exercises to accomplish that are tor’s qualifications? compound movements. • Is the class a good Exercises like weightmix of aerobics and ed squats, deadlifts and strength training? bench presses all work • What do people two or more muscle who’ve taken the class groups at the same time. have to say about it? The advantage physiolog• Is this class a good ically is that compound match for my fitness movement bring into play goals? more muscle fibers when • Have I established performing the exercise a base level of strength, and many of the comconditioning and proper pound movements mimic movement patterns to daily movement thus makprepare me for the class? ing them functional at the same time. As with any fitness program, be sure to consult 2. Time under tension with your healthcare With strength training, provider before starting slower is better. It increas– especially if consideres what is known as time ing a bootcamp or HIIT under tension meaning program. Other than the camaraderie and account- your muscles must support the weight longer. ability in a class-type setThis does three things: ting, you can do fitness • Enhances your metabootcamp workouts at bolic response – you burn a normal gym or even at home. Or maybe a fitness more calories Maximizes hypertrobootcamp-style workout is • not for you. In that case do phy – increases the size normal workouts tailored of the cells of the muscles worked to get your fitter faster. • Encourages muscle growth – Lifting creates Get fitter faster without a micro tears in muscle fiber. bootcamp 24

As these tears repair themselves, the muscles come back larger than before. 3. Add HIIT workouts to your routine We’ve seen how doing aerobic training under HIIT conditions can get you the same results as steady state cardio, but in a shorter amount of time. But the real benefit of HIIT is the afterburn. It keeps your metabolism burning more calories and for a longer amount of time post-workout than steady state cardio. 4. Join a class oR get a workout partner. One of the benefits mentioned earlier of a fitness bootcamp was the accountability factor, but you can get this same benefit by training with a class or workout partner. In doing so, you will do your workouts because you don’t want to disappoint your partner or other class members, so it prevents skipping workouts. 5. Set tangible goals Just saying you want to get fit, doesn’t give you a direction or a deadline to get there. For example, if you want to get stronger, set a goal of being able

to lift a certain number of pounds by a certain date. Or if you want to train so that you can run a 5k or 10k by a certain race date, it give you a direction and time limit in which to train. 6. Change it up Nothing will stall progress faster than doing the same routine over and over. Not only do you get bored with it, but your muscles become more efficient at doing the same thing over and over. So as a result, you end up burning fewer calories after doing that same routine for a while than you did when you first started. So keep your muscles guessing at what you are going to throw at them next. You do this by varying your routine. For example, maybe you’ll do kickboxing one day, yoga another, strength train on day three, do some type of aerobic on day 4 and finish up the week with another strength training routine that uses different muscles than the first. 7. Pace yourself When we first start out training, we want to go all out and try to get in shape as fast as we can. But don’t try to go from couch potato to star athlete by hitting the gym six days a week. 25

Start off slow and work your way up. It takes time for your body to adjust to working out and if you try to rush it, you run the risk of injuring yourself, which can set back your plan for weeks or even months. In the beginning, slow and steady wins every time. 8. Change your mindset Getting fit is as much a mental challenge as it is physical. If you go into a fitness training program with a laissez-faire attitude, then you are not going to get out of it what you want. Sometimes setbacks are what throw us off track. With a positive mindset however, you can view those as opportunities to make positive change to your workouts. The body will do whatever the mind tells it to do. Make sure your mind is in the right place for success and your body will follow. 9. Eat for success All the training in the world will not get you to where you want to be if you don’t eat right. Ditch the fast and processed foods and instead concentrate on eating fresh fruits and vegetables, nuts, seeds and lean meats. Increase your protein intake to around 30 grams

per meal or about 1 gram of protein per pound of bodyweight. Concentrate your protein on complete essential acids like chicken, beef, pork and dairy. For meat-free protein eat rice and beans, or hummus stuffed into a whole-grain pita. Exercising breaks down muscle fibers, but it is protein that helps build them back up. 10. Stay hydrated Most people do not drink enough water. From flushing out toxins, to boosting your immune system, to suppressing your appetite, drinking enough water is key to a healthy fitness program. Begin by drinking at least eight 8-ounce glasses per day. If you sweat heavy when exercising, increase it to even more. To burn even more calories, add ice to your water. The body must warm it up first before using it, so it burns even more calories. Whether you choose a fitness bootcamp style of training or train on your own, these 10 tips will set you on a course to get fitter faster. Just make sure you follow through and do your part.

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