- I was surprised at how satisfied I felt after each meal, even though I stopped eating earlier than I usually would have.
- I was surprised that I never felt hungry after eating. Sure enough, that 20 minute rule of feeling full always kicked in, and even though I only ate to 80% full I was 100% satisfied every time.
Chances are, the same thing will happen for you. And when you slow down, savor your food, and chew each bite thoroughly, there are several other benefits that kick in, like fewer digestive problems, natural weight loss, and a general feeling of better satisfaction with each meal. More
Fitness experts used to believe that in order to be fit and healthy, you had to get your heart rate up to a certain point for 20 minutes at least three times a week. But the most recent research is showing us that this just isn’t accurate. For example, researchers at the University of Utah recently found that small amounts of movement and exercise all throughout the week can lead to improved health. They found that even small amounts of exercise for a few minutes here, like taking the stairs, or a few minutes there, such as parking at the far end of the parking lot, contributed to the total minutes of health required in a week. In other words, there really isn’t a “20 minute minimum” like we used to think. More
There are certain foods that should be a staple in your fresh food prepping list. Of course, you shouldn’t try to prepare every meal you are going to eat that week ahead of time. Allow yourself a little bit of spontaneity in your food. Let’s take a step by step approach to this. More
Prior to publishing this post, I searched Amazon for the term “supplements,” and there was over 325,000 results! There are a TON of different types of supplements out there, and navigating the waters of which ones are best for you can be tricky. So, let’s start with categorization. More
In the book Tools of Titans by Tim Ferriss, there is a fascinating letter from Tim’s coach, Chris Sommer, in response to a letter Tim wrote asking, “How long will this take?!”
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The answer is so powerful that I want to share a chunk of it with you here, hoping you find it as meaningful as I did:
Patience. Far too soon to expect strength improvements…
Dealing with the temporary frustration of not making progress is an integral part of the path towards excellence. In fact, it is essential and something that every single elite athlete has had to learn to deal with. If the pursuit of excellence was easy, everyone would do it… More
“What gets measured, gets managed.” – Peter Drucker.
OK, I totally lied about that “fun” part. A few years ago my coach, Keena, challenged me to track everything I ate for 3 days. This is kind of akin to asking me to drink bleach. I hate tracking stuff, it’s just not my thing. But good health is my thing, so I decided to not create a voodoo doll of my coach and stick pins in it, but instead, to take her advice.
I downloaded an app, My Fitness Pal, and for 3 days I entered everything I ate. Wow! I was really shocked at the results.
“Treat life like a series of experiments.” Derek Sivers
The very basics of bio-hacking, and the simplest health measures, are weight and girths
In our course, Formula 7, we build in an evaluation week every 8 weeks, and think that every eight weeks is an idea time frame to re-evaluate these most basic measurements. More
Evaluating your health is a critical component in achieving improvement. Even though evaluating, weighing, and measuring can bring up negative emotions, we encourage you to take a zen-like observation approach.
Try not to get too emotionally attached to the evaluation, instead, simply decide what factors are most important to you, take the measurements down, then forget them! Just observe them, record them, and move on! As you focus on the Formula 7 concepts over the next eight weeks, improvements will come very naturally and easily.
Here are some ideas on Evaluation Week:
So just think through what is most important to you. Record it on a pad of paper, a note pad on your phone, or a sticky note by your desk… it doesn’t matter how you do it, keep it simple.
Also, when’s the last time you had a yearly physical? Now would be a great time to call your doctor and get one set up! It’s probably free with your health plan, and can give you wealth of excellent insight into your health. Also, it’s just plain smart! Not to be negative, but a yearly physical can catch a developing problem early, and potentially save your life, so make that call!
Make sure and join our private Facebook group so we can get to know you and answer any questions!
Wondering about the best natural ways to lose belly fat for good? First, let’s get realistic.
The truth is that you can’t simply spot-reduce belly fat or do hundreds of crunches to make it go away. Belly fat is more closely tied with the lifestyle choices you make everyday.
And this is actually a good thing. You can sidestep all of those myths about quick six pack abs and start doing things that will actually work long-term. In fact, everyone has at least a little belly fat. But too much can increase your chances of illness and disease. More