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Who Is Your Biggest Influence?

I knew this guy that had a great deal of influence over me.  Whenever, I wanted to get out of doing something all that I had to do was listen to him.  We would go out of town and he would convince me that I should stuff my face with all kinds of food that I knew was going to have a negative affect on me and my body.  I would tell him that I can’t eat like that and he would say, “man you can work it off at the gym tomorrow.”  Next thing you know, he would drag my ass out all night to a couple of different bars and we would get loaded.  I’m not against drinking at all.  I still do it once in a while.  I just don’t have this guy around to convince me that I should do it a couple of nights a week or every night that I am on the road.  For me to reach my goals I do have to keep drinking to a minimum.  This is the same guy that has told me in the past to give up and to quit.  When I started doing mud runs and obstacle races he said to me, “why do you want to do this stuff?  You already workout.  You don’t need to run through the mud and over obstacles trying to kill yourself.  Your days of playing sports are over.  You’re closer to being an old man than a kid.”

If you listen to someone like this long enough, than it makes the excuses easier.  But why do you want someone who is always negative in your life?  I’ve had other people tell me not to do something or tell me that I wouldn’t be able to do something before.  I usually never listened to those people.  In some cases I removed those people from my life.  But with this guy it was different.  For whatever reason I let him control me.  I couldn’t remove him from my life.  I wasn’t strong enough to make the right decisions.  I couldn’t help but listen to him.

I realized that he was my misery and misery loves company.  I made the decision to remove him from my life and the funny thing is that not only is my life better for it but even other people see me in a different light.  I rather listen to someone who is SUCCESSFUL.

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In case you are wondering who would let someone control their life that way.  Here is his picture.  Seriously, this is the guy that I let control my life.  Now I scratch my head and wonder why I let that happen.  I was the one who was holding me back.

Transform your Body, Transform your Mind, Transform your Life.
Learn to S.W.I.M.™

Setting Your Healthy Lifestyle Goals For The New Year

Goal4
Every year people set up their New Years Resolutions.  Some of the most popular Resolutions include: Stop Drinking Alcohol.  Actually make that Drink Less. Eat Healthy or Go on a Diet.  Stop Smoking.  Lose Weight.  People obviously are concerned with their health but in many of the cases the New Years Resolutions become a bad ongoing joke.  How many people have the same resolutions every year?  How is it that the obesity rate in the United States increases every year even though some of the most popular resolutions include living a healthy lifestyle?  The answer is easy.  People can’t stick with it.

When setting up my goals it is always more effective for me if I write them down.  When I write them down they will not look like this:  Eat Healthier, Lose Weight….
Instead I will write it down in a way that makes me want to set out to do it.  I will show intentions.
I Will Eat Healthier
I Will Lose Weight

Not only that but I want to be able to set measures and set a date for my goals to be accomplished.
I Will Lose 25 LBS by March 21st.

In some cases it may be an ongoing goal.  I am actually living a healthy lifestyle.
I Will Eat 6 Healthy Meals a Day.  Each with Carbs and Protein.

Next I will put it in a place where I can see it each day.  The bathroom mirror.  The refrigerator.   The constant reminder.

When it comes to weight loss.  You can measure it in ways other than weight loss.  Take measurements of your waist, neck, arms, chest and legs.  Check your body fat, with calipers or in another way.  I had times where my weight actually went up over the course of a week.  It could have been water weight, muscle or I just weighed in at a different time of day and there was a difference. I noticed weight loss just from not being able to keep my pants up with my oversized belt.  I found at least one change each week.  It may have been minor but it was a change.

Toward the end of my 12 week Transformation, I realized that I was not going to reach my actually goals without cutting carbs out of my diet.  I didn’t want to make that kind of change to my diet, (I don’t think low carb diets are healthy) so I added 4 more weeks on to my Transformation.  There is nothing wrong with not meeting your goal on time.  I’m not done until I’m finished.  Funny thing is.  I am still not finished.

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This year my goals will center around the competitive side of me.  I ran 8 obstacle/mud races last year.  The first was in April.  This year I have decided to finish 12 races.  The goal is very doable but I want to make sure that I commit myself to it.  Notice how I said, I Will Finish 12 not that I will Run in 12.  If I don’t cross the finish line it doesn’t count.  I will also run 1,000 miles this year.  There are plenty of people who do a lot more than that.  I don’t think that I have ever run that much any other year.  I want to set a number to it this year.  This will make sure that I don’t get to settled in with how fit, that I think I am.  I don’t want to start thinking that I don’t need to do any cardio.  I will track my miles by day, week and month.  Less than 20 miles a week.  For all I know, I already ran that much this year.  Both of these goals are something that will take the entire year to do.  I am add a simple one day goal of 1000 push ups in a day.  When I wrestled in High School we did a lot more than 1000 in a day and we did it almost every day.  But now I do push ups in some of my workouts but nothing even close to 1000.  I felt like I wanted a quick goal.  I also added something that is more of a Bucket List Item.  I have always wanted to go Sky Diving, so now I have decided that this will be the year that I go Sky Diving.  I Will continue to live my life in a way in which I accomplish what I set out to do and do the things that make me happy. 

What The Quality Of Life Means To Me

1) Living a healthy lifestyle and enjoying it – By making changes to my life I have reduced the risk of a stroke, heart disease, cancer and many other diseases.  I have done all of this with food that I actually enjoy.  Recipes like Fruit and Nut Bars  or Coconut Flavored Chocolate  actually make me feel like I am eating something that can’t possibly be good for me.  I don’t feel like I am missing anything and I am eating healthy.  I also enjoy working out and actually do workouts that have quite a bit of variation.  I compete in Mud Runs and Obstacle Races.  I hike and spend a lot of time out doors.
I actually thought about what it would be like to have a stroke and survive.  I would not want to be a burden on others and I definitely would not want be paralyzed on one side due to a stroke.  Obviously there are other things that could happen to me but I  would rather limit my health risks.  

2) Finding my passion – Experiencing Life the way it was meant to be experienced –  Live and do things that make me feel alive.  Do things that are fun.  For me it is competing and challenging myself.  20 years without it is a long time. It’s working out.  It’s helping others achieve a healthy lifestyle.  Hearing that I made a difference in someone else’s life actually motivates me even more.

Someone else could actually use their own body transformation to help them find what they are missing.  Turns out that it is much more than just a body transformation.  Maybe they haven’t discovered it yet.  If that is the case or if they haven’t pursued it maybe it is for the same reason that it took me so long to find mine.  Or at least to reconnect with it.  I was consumed with work.  I didn’t know how to allocate my time.  Giving myself a break to do the things that I love actually makes me more efficient with work.  It also makes me realize the wasted time that I spent.  My passion might actually become work.  I doubt that I will complain about that.  No excuses.  If I want to do something I do it.  I won’t make excuses on why I can’t do them and I won’t wait on others to do them with me.  If someone else wants to come along great.  (I use to see or hear about things that I wanted to try or do and would wait for someone to come along.  If I continued to wait I still might not have done my first Mud Run/Obstacle Race.  3 friends did the Spartan Race with me in Fenway Park the other day.) If not, I’m on my own.  Fine with me.  It’s my passion not theirs.  If someone’s passion is knitting I probably won’t be able to find the time to spend on knitting with them.  But if that makes them happy great.  Your passion may not have to do with training or nutrition or mud runs/obstacle races (however, try a mud run and see if you don’t get hooked).  It amazes me how many people have told me for the last year that they want to do one of the races and still haven’t.  That kind of accomplishment does hook people).  If you don’t have time to spend on your passion, make the time.  You will be happy that you did.  It will change your life.

3) Spending time with family, friends and my dogs Bailey and Riley – It’s nice when it involves my passion but like I said not everyone will spend the time on mine.  Just make memories and memorable times.  Have fun.

When I do die, I want to be able to say that I lived life the way that I wanted to live it.  That I enjoyed it and didn’t waste a day.
I’m sure that I can go on and on but I have only recently started to reprioritize my life and these are the things that I am spending time on now.  Learn to S.W.I.M.™ and find your passion.

Holiday Smoothie

A friend of mine has been asking me to come out with a green smoothie.  I make some kind of smoothie every day and decided that this one would be something that not only tastes great and is a little bit different but also goes with the upcoming holidays.

3 Raw Eggs
Scoop of Vanilla Protein Powder
Handful of Spinach
1/2 Cup of Pineapple
1/2 Cup of Cranberries
1 Tablespoon of Raw Honey
1 Teaspoon Cinnamon

Health Benefits

Eggs
High in Protein
Great for the eyes
Fights Cardiovascular Problems
Helps with Cholesterol Profile

Spinach
Anti-Inflammatory
Antioxidants
High in fiber
Helps with digestion
Fights Cancer
Lowers blood pressure
Good for eyes, skin, bones

Pineapple
Contains Many Vitamins and Minerals
Contains Anti-Inflammatory Qualities
Great for Arthritis, Gout and other conditions that involve inflammation
Helps with Digestion
Strengthens Gums and Bones
Fights colds

Cranberries
Contains Antioxidants and Antibacterial properties
Great for the Urinary Tract
Lowers risk for cancer (Breast and Colon)
Good for the heart
Good for the Eyes

Raw Honey
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Chicken With Oranges And Pineapple

 

3 chicken Breasts
3 Juice Oranges
1/2 Onion
1.5 teaspoons of Basil
1 teaspoon Black Pepper
1 Teaspoons Cinnamon
1 Cup Fresh Pineapple

2 tablespoons of Coconut Oil

Put frying pan on medium heat.
Add Coconut Oil
Cut up Onion
Add Onion to pan
Cut up Pineapple
Cut Chicken into bite size pieces
Remove skin from oranges
Put chicken in the pan
Cover with Cinnamon, Black Pepper and Basil
Squeeze oranges over chicken
Tear the oranges up and
Place the rest of the oranges in pan with chicken
Add the Pineapple
Stir once in a while
Cook for 15 minutes or until done

Healthy Benefits:

Chicken
High in Protein (Builds and repairs Muscle)
Fights Alzheimer’s
Fights Cancer

Oranges
Great Source of Vitamin C
Great source of Fiber
Contains Bioflavonoids (White Part Under the Skin Contains Much of it)
Contains Antioxidants
Anti-Cancer
Reduces Production of Cholesterol
Decreases Risk of Heart disease
Can lower high blood pressure
Strengthens Immune System
Lowers Risk of Kidney Stones
Fights Viruses

Pineapple
Contains Many Vitamins and Minerals
Contains Anti-Inflammatory Qualities
Great for Arthritis, Gout and other conditions that involve inflammation
Helps with Digestion
Strengthens Gums and Bones
Fights colds

Onions
Anti Bacterial
Anti Microbial
Anti Inflammatory
Good for the liver
Lowers Cholesterol
Thins blood, reduces risk of blood clots
Fights Asthma
Fights Bronchitis
Fights Hay Fever
Fights Diabetes
Reduces risk of stomach cancer
Detoxify the body of heavy metals

Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Black Pepper
Fights fat by breaking down the fat cells
Relief from respiratory problems
Antibacterial and Anti-Inflammatory
Helps with Digestion

Coconut Oil
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy
Coconut oil on the body can promote healthy skin and hair.

Basil

Anti-Inflammatory and Anti-Bacterial
Contains Antioxidants
Contains many vitamins and minerals
Great for the Eyes

Fruit And Nut Bar

1 Cup Almonds
1 Cup Sunflower Seeds
2 Tablespoons Ground Flax Seed
1 Cup Pumpkin Seeds
1 Cup Fresh Coconut
1 Cup Old Fashioned Rolled Oats
1/2 Cup Goji Berries
1.5 Cups Dates
1.5 Cups Apricots
3 Tablespoons Raw Honey
1 Tablespoon Cinnamon
1 Teaspoon Vanilla Extract
2 Eggs
1 Tablespoon Coconut Oil

Pre-heat oven to 300
Blend Almonds, Sunflower Seeds, Flax Seed, Pumpkin Seeds, Coconut, Oats, Goji Berries together.   Add Dates,
Apricots, Raw Honey, Cinnamon, Vanilla Extract, Eggs and blend until it is a paste.

Cover Baking Pan with Coconut Oil.  Add paste.  Place in oven.  Cook for 45 minutes.

Almonds
Good for brain development (great for kids)
Helps in preventing colon cancer by moving food through the colon
Helps reduce the cause of plaque buildup in the arteries of the heart
Regulates Blood Pressure
Regulates Cholesterol
Helps fight diabetes.  Keeps Blood sugar down
Rich in fiber
Boosts Energy
(Drink a lot of water with almonds)

Benefits:

Sunflower Seeds
Helps prevent heart disease and cancer.
Contains Antioxidants.

Ground Flax Seed
Helps with digestion and good for cardiovascular system.
Contains Omega-3 Fatty Acids.
Provides anti-inflammatory properties

Pumpkin Seeds
Help with the immune system.
Contains antioxidants and Omega-3 Fatty Acids.
Anti-Inflammatory.
May help with arthritis and osteoporosis.
May fight prostate cancer.
Helps stabilize cholesterol.

Old Fashioned Rolled Oats
Lowers Cholesterol and reduces the risk of heart disease
Makes you feel full longer
May reduce risk of type 2 diabetes
May reduce heart disease
May reduce high blood pressure
Contains vitamins, minerals and antioxidants
May reduce risk for certain cancers

Raw Honey
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Dates
High in Fiber.
Prevents absorption of LDL Cholesterol.
Protects colon.
Good for vision.
Fights cancer and Cardiovascular disease.
High in Iron, Calcium, Manganese, Copper and Magnesium.  Also contains B6.

Vanilla Extract
Antioxidant Properties
May fight Cancer
Boost Metabolism
Reduces Anxiety
May fight infections and fever in children
Reduces Nausea

Apricots
Contains Fiber and antioxidants.
Fights cancer and heart disease.
Lowers cholesterol.
Fights infections and free radicals.
Good source of vitamins and minerals including Iron.

Goji Berries
Contains antioxidants.
May help prevent cancer and heart disease.
May boost the immune system and lower cholesterol.
Anti-Aging properties.
May fight Alzheimer’s.
Good for vision.

Eggs
May prevent macular degeneration
Lowers risk of developing cataracts
May help prevent blood clots, stroke and heart attacks
Helps regulate brain, nervous system and cardiovascular system
May improve lipid profile (Cholesterol Levels)
May lower risk of breast cancer
Promotes healthy hair and nails

Fresh Coconut
Helps Lower Blood Pressure
Promotes Weight Loss
Improves Production of Red Blood Cells
Contains Anti-Viral Properties
Fights Colds and Fevers (Viral)
Boosts Energy

Coconut Oil
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy
Coconut oil on the body can promote healthy skin and hair

How To Order Breakfast While Eating Out

Trying to eat healthy while eating out can be pretty difficult. The things that I mention in this video are pretty simple and maybe it isn’t so hard to order your breakfast, but since breakfast is the first meal of the day, why not make it as nutritious as possible. Also many people have trouble with portion control. This will help keep your portions down while you eat out.

When I booked my trip to Jackson, WY, I booked a hotel that had free breakfast.  A lot of good the free breakfast did me.  When I am checking out the breakfast I always ask if the eggs are real.  They always look at me like I am an idiot.  Usually they say yes.  So then I ask them if the eggs come out of a bag, carton or box.  Did you crack a shell? Did you pour them out of a bag? It’s really not that hard to look at the eggs that they cook and realize that there is something wrong with them.  Sometimes the people say yes we do get them out of a bag, but we can make you real eggs.  They aren’t going to be free range but I rather go with this option.

At the point that I find out that the chicken was given Milk of Magnesia in order to spray paint eggs, I start looking at my other options, which will include going to restaurant.  I usually look for a place that just serves breakfast and lunch or a diner.

Hopefully this video will make you think when you order your next meal.  Eat healthy and enjoy your food.

For other tips on living a healthy lifestyle check out http://www.facebook.com/EvolveMyLife and http://www.EvolveMyLife.com

Remember: Before you Evolve you must learn how to S.W.I.M.

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