Category Archives for "Phit Tips"

Nov 18

Acidity and Diabetes: How Alkalizing the Body May Help to Prevent, Manage, or Reverse Diabetes

By Dr. Jeff Ring | Health Conditions , pH Balance Benefits , Phit Tips , Yoli

play your diabetes cards correctlyLooking for ways to manage your diabetes and even to reverse some or all of the negative effects?

Of course you are!

Did you know that a major roadblock to meeting your diabetic goals could be a simple imbalance in your body’s pH levels?

… and more precisely, a problem of acidity?

In our article, we’ll argue you can reverse the harmful effects of acidity by alkalizing your body (with diet or supplements).

Here’s the #1 system we recommend to alkalize the body:

30 Day Phit Kit

 

Either way, soon, you may be able to make statements like this:

I was diagnosed Type 2 diabetic with sugars over 250… was on Metformin and Glimiperide.  Prior to starting Yoli my A1C was @ 10.9… Then once I started Yoli, the very next day my sugars went from 250 to 125 and kept getting better from then on.  3 months later my labs revealed that my A1C dropped to 5.9.  I am now diabetic meds free and loving it!

Member of Empowered by Yoli Group on Facebook

Also be sure to read : 45 Diabetics Who Crushed their Disease by Going “Alkaline”

Warning:  We’re not going to talk about the same old tired dieting advice for diabetics in this article.  You already know how to “watch your carbs”.

… we’re revealing a breakthrough health concept for diabetics here.

Many medical professionals now believe that one of the keys to managing diabetes is neutralizing the acidic waste in your body.

And since the diabetic epidemic is so widespread in the U.S., we’ve dedicated an entire post to the subject.  In this article you’ll learn about the diabetes crisis in America, how acidity poisons the body, its effects on diabetes, and how to counteract acidity.

Quick Article Guide:

The Diabetes Crisis in America

The National Diabetes Statistics Report released their diabetes report on June 10, 2014.

This report revealed that in 2012 there were a total of 29.1 million Americans, or 9.3% of the population had diabetes.

Diabetes is the 7th leading cause of death in the U.S.

The John Hopkins Medical Center states that 90 – 95% of those who have been diagnosed have Type 2 diabetes.

Almost as many as 7 million Americans may not even know they have the disease.

Challenges Faced By Diabetics in Managing the Disease

When first diagnosed with diabetes, many people encounter a host of problems in learning how to control and manage the disease including:

  • Social challenges such as changing their lifestyle to learn how to effectively monitor their blood sugar levels
  • Cultural challenges as in changing their lifestyle which includes losing weight and increasing their exercise regime
  • Dietary challenges to understand what foods they should avoid, limit, and learning to eat regularly, and limiting their caloric intake
  • Financial challenges in being able to afford the medications prescribed and adjusting to a new lifestyle to combat the disease
  • Adhering to the therapies prescribed by their physicians

Type 1 Diabetes will always present ongoing challenges in the management of the disease, but you can still take proactive steps to minimize its impact on your health.

Type 2 diabetics have a much better opportunity to not only successfully manage their disease but even to reverse it altogether.

pH Balance 101 for Diabetics

Regardless of the type of diabetes you have been diagnosed with you can take very positive steps to significantly improve your health and get “Phit”.

You can limit the effects of diabetes by understanding how the food you eat affects your health.

We’re not just talking about the glucose levels in your food, we are talking about how foods you eat affect the pH levels in your body.

What does pH mean?

The designation pH refers to the amount of alkaline or acidic levels of a solution. The pH scale ranges from 1 – 14. Levels 1- 6 means that substance will be acidic and levels 8 – 14 means that the substance will be alkaline.

Level 7 is neutral which means that it is neither acidic or alkaline.

The ideal pH level in the human body is 7.4.

Our blood pH has a very narrow range in which you maintain good health and this is in the range of a blood pH level of 7.35 – 7.45.

… and just as our body has an ideal temperature of 98.6, which you don’t want to deviate from, the same holds true for our body pH levels.  In this article, we’ll only be covering the effects on the diabetic body when they are acidic (as most Americans are).

Although the body metabolizes the food you consume and does its best to internally adjust the pH levels, it can only do so much to maintain a healthy pH level.

Now, some researchers say that there are number of external and environmental factors such as pollution that are causing problems with our pH balances. This is likely true to some small extent and is unfortunately something you have little control over.

The biggest factor that does affect out pH levels on a much larger scale is the food you eat!

This is largely due to our Western diet (high in meats, sugars and processed foods, and low in fruits and veggies) and lack of nutrients in our food.

At Living Phit we know how the types of food you eat will impact your pH levels because some foods are very acidic while some foods are very alkaline, and many other foods will vary as being mildly or moderately acidic or alkaline.

What Do pH Levels Have to with Diabetes?

It turns out that the pH level of the body and the type of food you eat has a lot do with your overall health, the prevention of a variety of diseases, and especially as it relates to diabetes.

A diet which is very acidic in nature has been found to be the culprit in precipitating or acting as a major cause for many diseases, including diabetes.

An acidic based diet can lead to acidosis which can result in the onset of a variety diseases such as diabetes, and in particular Type 2 Diabetes.

How Diet Induced Acidosis Can Cause Diabetes

What is diet induced acidosis?

For our Type I diabetic readers, we’re not referring to ketoacidosis here.

Dietary acidosis simply means the body has accumulated too much acid, and the body no longer possesses the natural capacity to neutralize it.

Most Americans are acidic according to a recent US Third National Health and Nutrition Examination Survey… not just diabetics.

Dr. Michael Lam states that an acidic diet can result not just in causing obesity, but also in causing diabetes.

The reason is because an acidic diet lowers your pH level below its optimum level of 7.4 and will cause you to be insulin sensitive!

An acidic diet can cause the body to stimulate the body to genetically react to the syndrome of “feast or famine”, and in this case it acts as a famine response.

The result is that the body begins to not only produce more insulin but also to hoard more calories which results in weight gain.

Acidosis has also been shown to affect and disrupt the insulin producing pancreatic cells in the pancreas.

Other significant health effects caused by acidosis which has a direct bearing on diabetes includes:

  • Accelerates free radical damage and can result in pre-mature aging
  • The corrosion of veins, arteries and heart tissue
  • The disruption of lipid and fatty acid metabolism
  • Reduces the delivery of oxygen into the cells
  • Alters your energy metabolism

Acidosis is directly influenced by what you eat, and can either be a direct cause or increase the negative health effects of diabetes!

How Alkalizing the Body May Help to Prevent, Manage, or Reverse Diabetes

When you eat a food or consume a beverage, the body will break down what you ingest into either an acidic or alkaline residue.

By focusing on a diet which is largely alkaline, as the body does need some limited acid based foods, your body will achieve a better state of homeostasis which is simply a fancy means of stating that it will be in a proper equilibrium or normalcy.

The ideal type of diet that you should consume should consist of a diet that includes foods that are 60 – 70% alkaline, and foods that are 30 – 40% acidic.

By doing so, your body will be better able to not only prevent the onset of diabetes but also help you to better manage and even reverse the effects of diabetes (Type 2 specifically) as it will assist in  helping your body achieve the following:

  • Adjust your sugar levels
  • Normalizes your insulin levels
  • Helps you to lose weight
  • Adjusts your metabolism
  • Assists in the better absorption of vitamins
  • Eliminates carbon dioxide (which is acidic)

Simply by adjusting your diet to a more alkaline based diet, the negative health affects associated with diabetes can have the potential to be significantly reduced.

It may even be possible for those who have been diagnosed with Type 2 Diabetes to reverse the disease altogether.

Alkaline pH Diet Tips for Diabetes

A proper diet for diabetics would need to be largely vegetarian in nature but as stated previously, some limited acid based foods taken in small quantities is also essential for the body to maintain normal health.

Some of the most acidic foods which should be either avoided or taken in only small quantities include the following:

  • Meat
  • Fish
  • Poultry (except chicken breast)
  • Dairy Foods
  • Processed Foods
  • White Sugar
  • White Flour
  • Caffeine
  • Yeast Products
  • Alcohol

The ideal foods that you should include with every meal and which every diabetic should include in their diet that have a strong alkalizing effect on the body include:

  • Lots of dark leafy green vegetables
  • Soy based foods
  • Some types of nuts and legumes
  • Olive oil
  • Spices and seasonings
  • Proteins such as salmon or chicken breast which have lower acidity

For those of you who don’t have diabetes we would have also included fruits in the above category because, even though fruits are acidic in their normal state, they actually metabolize into an alkaline product.

However, many of these fruits also contain high sugar levels which can cause harm to a diabetic.

Also, be sure to visit our complete list of high alkaline foods.

Alkaline Supplements for Diabetics

We understand that in our fast paced world many of you won’t always have the opportunity to eat the way you should.

The problem as shown by the CDC (Center for Disease Control) estimates that 69% of American adults are overweight.

We understand at Living Phit that asking Americans to change their diet is sometimes not realistic.

Not a problem!

It also happens that there are some great supplements that you can take that will counter the negative effects of acidic causing foods.

That’s why we recommend the ‘average’ person supplements their diet with alkalizing pH drops or pills.

There are many excellent choices of alkalizing agents on the market such as Alkazone drops Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. , AlkaCare pH, but our personal preference is *Alkalete by Yoli, as hundreds of Living Phit friends and family have gotten phit with Alkalete.  Be sure to see our complete Yoli review, with products, ingredients, and FAQ’s.

Yoli Alkalete - Decrease Acidity in Your Body (2 Bottles) Price: Our #1 recommended supplement to increase the pH in your body, and remove acidic toxins. Great for skin, inflammation, and overall health! Yoli Alkalete - Decrease Acidity in Your Body (2 Bottles) Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

Take charge of your life and take control over your diabetes by learning to eat right!

And, if you find eating the proper foods to be a problem, then use an alkalizing pH drop or pills such as *Alkalete by Yoli.

Find your way to good health and start Living Phit today!

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treatcure or prevent any disease.

Nov 11

Health Benefits of Juicing Vegetables and Common Mistakes to Avoid

By Ryan Kennedy, CCN, CFMP | Nutrition , Phit Foods , Phit Tips , Weight Loss

Juicing Vegetables

Green Juice has gained a ton of popularity in recent years and it seems as though every health enthusiast is posting photos on their social media page of their daily juice habit.

With all the fad-diets and misinformation in the health and wellness space, it’s important to question whether or not fruit and vegetable juice is all it's cracked up to be.

This article will be covering the health benefits of juicing vegetables, common mistakes to avoid, and what you need to know to optimize this practice. 

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Health Benefits of Juicing Vegetables 

  1. Alkalizing your bodies pH

Fresh-Pressed vegetable juice may very well be one of the most naturally alkalizing, healthy beverages you can consume.

People tend to consume far too many acidic foods and beverages.

It's important to reduce your consumption of these foods for many reasons, although we can also help combat the effects of acidic substances by bringing in more alkalizing foods. 

Non-starchy vegetables contain many alkalizing minerals and compounds that help balance our bodies pH. 

Here at Living Phit, we know how important this can be for weight loss, longevity, and overall good health.

Since juicing vegetables enables you to get such a large amount of these alkalizing compound into your body, it is one of the best beverages to consume to naturally fend off acidosis and improve your health.

  1. Get a large volume and wide variety of nutrient-dense vegetable in an easy to consume manor

According to the CDC, in 2018 only 9.3% of people consumed the recommended amount of vegetables each day! That means over 90% of people are not getting enough vegetable intake to be healthy.(1) 

What’s even worse about these stats is that I strongly believe that the recommended daily amount this survey is based on is too low! People would greatly benefit from even higher amounts if they want to attain optimal health!

Juicing is an excellent way to up your intake of healthy, non-starchy vegetables without having to choke down huge salads with items that can be unpalatable. It can be a quick, easy solution to up your intake.

3. Hydration With Structured Water!

Staying hydrated is of the utmost importance. Knowing how much water to drink is incredibly important but also the quality of that water REALLY matters!

Structured water is one of the most superior forms of water. It’s not just H20, it’s actually H3O2 and has an amazing ability to hydrate your body. (2)

Vegetables just so happen to contain this superior form of water which is why they are such an incredible way to hydrate your cells. Juicing is one of the best ways to ensure you're getting ample intake of structured water through vegetables.

Additionally, structured water contains an optimal pH which is essential for hydration and good health.

4. Juicing Vegetables Improves Nutrient Absorption

While fiber is a very important part of your diet, raw vegetable fiber is very hard to digest and can cause gastrointestinal issues in many people.

Fiber can also impede on the nutrient absorption from vegetables. That is why separating the fiber when juicing will increase your bodies ability to absorb the phytonutrients and beneficial compounds in the vegetables.(3)

"Non-starchy vegetables contain many alkalizing minerals and compounds that help balance our bodies pH."

Common Mistakes to Avoid When Juicing

  1. Avoid Juicing Most Fruits!

Fruit contains many valuable nutrients and can be a healthy part of your diet when consumed correctly. 

Although, fruit also contains a large amount of naturally occurring sugar! This is where many people go wrong and it can be very problematic, especially when juicing. 

When you eat a whole fruit, the fiber in the fruit helps to slow down the conversion of sugar into blood glucose in your body (healthy fats also do an excellent job of this).

Juicing removes that fiber and therefore the sugar in the fruit will cause an even greater spike in your blood sugar, leading to a long list of undesirable health outcomes. 

We want to avoid this, so avoid juicing most fruits and stick to low-sugar citrus such as lemons and limes.

  1. Don’t Drink Vegetables Juice That's NOT Fresh

Always go for fresh-pressed juice! The reason is simple. After you have juiced a vegetable, the valuable nutrients and enzymes in that juice degrade very quickly.

The process of juicing ruptures the cell walls and breaks the enzymes which will lead to oxidation over time.  

It’s ideal to drink your vegetable juice within 10-15 minutes after its been pressed, the sooner the better.

Now, this doesn’t mean if your vegetable juice has been sitting in your fridge in a bottle for a few hours it’s worthless. But, it does have significantly less nutrients and active enzymes the longer it sits after its been juiced.

That is the problem with store bought juice in a bottle. It is often pressed through a juicer long before you buy it and drink it, making it FAR inferior to fresh-pressed juice. 

If you do buy vegetable juice, go to a juice bar where they freshly press it right in front of you, then drink it right up. Or better yet, juice your own! This is the vegetable juicer we recommend:  

Breville BJE200XL Compact Juice Fountain 700-Watt Juice Extractor Price: $89.95 Breville BJE200XL Compact Juice Fountain 700-Watt Juice Extractor Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 11/10/2018

Phit tip: Add ice to the glass container your vegetable juice is going into and cap it up if you will not be drinking it immediately. Cold temperature and airtight containers help to slow oxidation. 

3. Stay Away From Juicing Conventionally Grown Produce

Buying organic produce is always ideal when affordable, but it is even more important when you are juicing those vegetables.

Conventionally grown fruits and vegetables contain residue of toxic pesticide chemicals that can do extensive damage to your health.(4)

The issue with pesticides becomes even worse when juicing.

As I mentioned above, extracting the fiber improves nutrient absorption. Well, separating the fiber can also potentially increase the amount of chemical pesticide residue your body absorbs.

Always strive to buy organic when possible, especially when juicing.

4. Avoid Prolonged Juice Fasts

Going on a juice cleanse seems to be the fad among many people who want to rapidly lose weight or improve their health.

This is not the best idea since our bodies require healthy fats and essential amino acids (proteins) for optimal health.

Depriving your body of these important nutrients can delay results and have undesirable outcomes.

Many of the nutrients in your vegetable juice are better absorbed by the body when accompanied by healthy fats. 

Additionally, the healthy fats will help to slow the conversion of any naturally occurring sugars in your juice.

Best Vegetables to Juice 

The main thing you want to watch out for is too much sugar in your juice. 

That is why it's best to avoid most fruits (except low sugar options like lemons/limes) and stick to mostly vegetables. 

Some vegetables even have high amounts of sugar such as beets and carrots, so you will want to use them sparingly. 

Now don't get me wrong, adding a few carrots into your juice is perfectly fine and they pack a ton of antioxidants and micronutrients, but don't over do it especially if your goal is weight loss. 

One of my favorite vegetables to juice that works wonderfully as the base of your vegetable juice is celery! 

Celery juice boast a wide array of benefits ranging from reducing inflammation to hydration to even detoxing your liver! (5)

List of great vegetables to juice: 

  • Celery 
  • Cucumber 
  • Turmeric root
  • Broccoli 
  • zucchini 
  • Cauliflower 
  • Cabbage 
  • Leafy Greens (chard, spinach, romaine, kale, etc) 
  • Dandelion Greens 
  • Herbs (cilantro, parsley, watercress, etc.) 
  • Ginger root 
  • Sprouts & micro greens 
  • Any other vegetables your body does well with 

I suggest adding some lemon or lime since the sour citrus can help take the edge off the bitterness from some of the vegetables listed above. 

Key Takeaways 

Juicing vegetables can have a multitude of health benefits when correctly including :

  • Alkalizing your bodies pH
  • Increasing the volume and variety of vegetables you consume
  • Hydrating your body with structured water  
  • Improving nutrient absorption and aiding digestion

It’s Important to avoid these common mistakes:

  • Juicing too many fruits (excess sugar)
  • Drinking juice that's not fresh
  • Using pesticide ridden, conventional produce when juicing
  • Having only juice, and avoiding other important macronutrients

Keep these tips in mind and you will be able to optimize the health and healing benefits of fresh-pressed vegetable juice!

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Jul 07

Why Taking Massive Dietary and Exercise Action Fails

By Steven Roberts | Phit Tips

What do we mean by “massive dietary and exercise action”?

And, why does it fail?

Every January, millions of people make resolutions that they are going to lose weight and get in shape.

More than 80 % of these resolutions fail by February. And ultimately, fewer than 8% will actually fulfill their grand plan to lose weight and get fitter.

Here at Living Phit, we firmly believe that:

Massive Action is a recipe for MASSIVE FAILURE!

Numerous people have tried and continue to try “CRASH DIETS”. Others try rigorous exercise programs. And, some brave hearts even try both.

Sadly, both of these approaches will not work and most people will fail.

The main reason is because both or either of these approaches are both unhealthy and unrealistic.

Your body is fine tuned machine. It knows what it needs and what it wants a lot more than you do. It responds to your actions. If you go extreme one way, your body will respond a lot differently than you were anticipating.

…And, you won’t like the consequences.

You most certainly will end up quitting that crash diet, and you’re going to end up feeling a lot worse than when you started. Sure, you’re going to lose some weight at the outset. But, your body will not be pleased.

And, after you stop that crash diet, we can guarantee that not only will most of you regain the weight you lost, but many of you will even add more pounds back on your waist line.

The same applies to your big plans to hit the gym 5 times a week. You’ll start out fine, but after a few weeks, most people will start skipping a night – then more nights. After a few weeks of sore muscles and becoming bored with the treadmill, your gym membership will soon be gathering cobwebs in your wallet.

It’s not your fault!

People and their bodies are simply not designed to take MASSIVE ACTION!

It simply does not work.

Let’s find out why.

Reasons Why Massive Action Crash Diets Fails

The main reason why crash diets fail is because the whole process and regardless of the type, the crash diet causes more physical harm than good.

Your body is being starved. It is not receiving the proper nutrition it needs to maintain good health.

Most people think that when you diet, the body will burn fat and you will shed the pounds.

NOPE!

In their article, “Crash Diets Rarely Work”, what really happens is that:

When a person suddenly goes on a crash diet and restricts their calories, the body, fearing it’s starving, rebels to protect its set fat point by lowering the body’s metabolism to click into the fat storage rather than fat-burning mode.

And, because you body has begun adjusting, you will end up gaining weight at lot faster than the period of time it took to lose a few pounds when you started the diet.

Now, just about every person will likely boast that they lost a number of pounds when they started the diet. This is true, but the perception is false.

It’s NOT FAT, you are losing – it’s because you are losing WATER AND PROTEIN!

This is the main reason why people feel so physically lousy the first week or so of their crash diet.

When you crash diet, your body fights back by producing various hormones and enzymes to counter your nutrition deficiency. Crash diets mess with insulin production, fat storage and carbohydrates.

Crash diets can also mess with your blood sugar levels and cause you to feel fatigued and feel depressed or run down. Read “Ramp Up Your Personal Habits Before Losing Weight”

These diets can also result in loss of muscle mass. Muscle mass is not fat loss! This is your body feeding on itself.

THE SOLUTION

Forget Crash Dieting! Change how you eat and what you eat and the amount you eat. For example, in their article, “5 Reasons Crash Diets are Dumb”, the author points out that:

For every carb gram you consume, your body retains 4 grams of water, explains White. Drop pasta, rice, and other grains from your diet for three days and you’ll pee out a bunch of water and look slimmer. But it’s not fat you’re losing, and it’s all temporary once you eat normal again or drink water.

We know that the real way to lose weight is by making small changes at a time:

• Stop eating when you feel full

• Eat smaller portions

• Stop eating foods with lots of sugar

• Don’t eat processed foods because home cooking rocks

• Reduce your carbs with more vegetables

• Drink water instead of sodas

• Lose or significantly reduce the junk food

Most importantly, don’t try it all at once. Make it a conscious step by step process so you body can adjust to changes. Most importantly, keep in mind that weight loss should be gradual and a lengthy process.

Don’t worry if you cheat occasionally. Everyone does it so DON’T beat yourself up over it. But also keep in mind that occasionally means occasionally.

Check out “Darren Hardy’s Guide to Losing Weight and Achieving Any Other Goal”

Reasons Why Massive Action Exercise Programs Fail

One great way to lose weight is to exercise.

You also have the added benefit of improving your cardiovascular system and building some muscle mass in the process.

One thing to keep in mind is that when you start exercising is the weight loss doesn’t happen as fast as you probably would like.

The reason is because you are replacing fat with muscle – that’s a good thing.

A lot people get real keen and figure they’ll hit the gym on a regular basis. Unfortunately, for many of these people, your hectic busy lifestyles often get in the way.

People end up getting frustrated that their good intentions are going by the way side and you simply give up altogether.

Also, people simply get bored with all the fancy gizmo devices you find at gyms. Running the treadmill or the exercise bike simply becomes monotonous after a time.

Another problem is that you try to all this on your own. You have no back up support nor do you receive encouragement from other people.

What’s the best way to counter this?

Well, when it comes to time management, the ball is in your court. You have to consciously plan your time and make it available to perform your activity. You might want to read this article

If you don’t have the time to hit the gym, then plan something with a friend or 2 at home. Instead of the boring treadmill or exercise bike, get outside! Find some good jogging or bike trails.

An even more approach is to do a sport or activity you actually like to do. Join a softball or bowling league.

Take a look at “Lose 50 Pounds By Doing 5 Pushups and Squats Per Day”

Mix your activities up. If you have an hour for lunch, eat you lunch and go walking for a half hour. If you use public transport then get off several blocks before you normally do and walk the rest.

You can add a lot of physical activity in a multitude of small ways such as taking the stairs instead of the elevator. Walk to the corner store instead of driving there.

Plan activities with others where you can offer each other support and encouragement.

You can still do the gym thing but it doesn’t have to be all the time.

Keep in mind that it’s up to you to take the first step. In their article, “4 Reasons that People quit on Fitness Goals” they point out:

Using lack of time or a busy schedule as an excuse is just that, an excuse. We’re the makers of our destiny. It’s up to us to determine how we spend our time. If your mindset is that there’s no time for exercise, well, of course there won’t be.

START SMALL – MASSIVE ACTION IS A RECIPE FOR FAILURE!

Apr 21

Ramp Up Your Personal Habits Before Losing Weight

By Steven Roberts | Phit Tips

You can lose weight simply by making your bed each day!

Many of you are saying right “Get Real – are you seriously suggesting making my bed will help me lose weight?”

YES! The reason is because it’s all about creating good personal habits. It’s about becoming more organized in your personal life. This is the first step you need to take to begin to lose weight.

When you develop consistent good habits in your living abode, it becomes a trend that you can use in your daily life to seriously begin to lose weight.

This is just simple psychology folks. When you organize your living space you start to expand outward in other aspects of your life. This includes what and how you eat.

And, what’s the first thing you do in the morning? You get out of bed, but – how many of you take the time to actually make your bed?

Charles Duhigg’s, author of “The Power of Habit”, says making your bed is a habit upon which other good habits can be built. There have been numerous studies which show that people really feel happier and perform better on those days they made their bed.

Eating right and losing weight is about forming good habits. If your living space is a mess with clothes scattered about, or you have dust bunnies playing hockey, and a sink full of dishes, you will feel overwhelmed, depressed and are less likely to take of yourself.

The folks at fitwatch.com point out that:

Taking the time to organize, clean and harmonize your surroundings can do wonders for your state of mind and body. You’ll feel clear, energized and eager to move forward on your goals – that includes weight loss goals as well as other goals.

Get Organized to Lose Weight

Your surroundings reflect who you are and says a lot about your attitude.

When you take the time to get your living space organized, you feel better about yourself.

You are motivated to do move forward and build other good habits which is the first step to lose weight.

When you get your living space all spiffed up, you feel good about accomplishing something. You will feel more relaxed and confident.

Start by getting rid of all the clutter and trash you don’t need. Once you get in the habit of making your bed, dusting and vacuuming and putting your clothes away, other good habits will follow suit.

Get your cupboards organized and neaten things up. Give the kitchen floor a good clean, and don’t get in the habit of letting the dishes pile up. When you cook, clean as you go, so start with the breakfast dishes. This way you’ll find you won’t feel overwhelmed by a huge pile of pots, pans and dishes when you finish supper.

Now you are ready to tackle your fridge and cupboards. The first thing you want do is discard your mold experiments and expired food items. Get rid of any cooking utensils which are chipped or damaged and replace them.

What does good housekeeping have to do with losing weight? It’s because these are all known as “Keystone Habits.”

These are habits which form the basis of developing other good habits.

This of course means taking a hard look at what you eat and making healthy choices at each and every meal.

And by the way, those who lose weight and always manage to keep it off always “Eat Breakfast!”

It really is the most important meal of the day. By skipping breakfast, you end up building up your blood sugar which increases fat storage.

If you’re saying you don’t have the time to do all this in the morning – get up earlier. We’re only talking about a little more than 15 minutes here to make your bed, eat breakfast and wash a dish or two.

In their article, “Make Your Bed”, the author points out that:

According to Duhigg, changing or cultivating keystone habits “helps other habits to flourish by creating new structures, and they establish cultures where change becomes contagious.” A keystone habit is essentially a catalyst for other good habits.

When you begin to form good “keystone habits”, you will extend these habits to eating healthier foods and exercising. The Mayo Clinic says you should strive for at least 150 minutes of moderate exercise each week. You can do this in multiple ways if you simply just give a little thought to your daily routine.

Moderate exercise creates endorphins which is the hormone which makes you feel happier and more relaxed. Any form of moderate exercise will ramp your metabolism which burns calories more efficiently

By the way, cleaning you living space is also a form of moderate exercise which burns calories which is just an added bonus.

The “Benefits Of Healthy Habits” says that you should:

Incorporate at least five servings of fruits and vegetables into your diet per day. These foods, which are low in calories and high in nutrients, help with weight control. Limit consumption of sugary beverages, such as sodas and fruit juices, and choose lean meats like fish and turkey.

One good approach which you might consider in learning how to eat right and lose weight is the “Yoli Diet Review” program. Give it a look and see what you think.

Want to Lose Weight? – Start By Making Your Bed!

Mar 17

How to Burn a 1,000 Calorie Cheeseburger with a 500 Calorie Workout

By Steven Roberts | Phit Tips

Stop obsessing about calorie counting when exercising!

Why?

Well, it’s all about basic simple science.

So, you ate a 1000 calorie cheeseburger for lunch. You head to the gym and do your regular workout. You’re breathing hard and the sweat is running.

“Should have burned the thing off by now!” you think. But the calorie counter on the machine says you only burned 500 calories.

“Rats!” you say, “I’m doomed”

Wrong! You did good!

The first thing to know is that many of the calorie burners on these machines tend to be inaccurate for one thing.

In this Livestrong.com article, we discovered that:

Determining a good calorie burn for a workout isn’t easy because of the inaccuracy of machines. Machines, such as ellipticals, can be off as much as 25 to 30 percent either way, says John Porcari, a professor of exercise and sport science at the University of Wisconsin in La Crosse, as reported in the “Los Angeles Times.”

And that’s not just the half of it.

Most of you probably don’t know that the body keeps metabolizing – AFTER YOU STOP THE WORKOUT!

This simply means that you are still burning those calories off long after you quit the gym, or put the bike away.

The fancy science term is known as EPOC (Excess Post-Exercise Oxygen Consumption).

In this informative article, “How to Burn Calories After You Work Out”, we found out why this is so.

How body continues to breakdown calories is as follows:

The equation is simple: the harder you work out, the more energy your body needs to recover—and that means you’re burning more calories.

It’s also true that different types of exercise trigger this effect. But, the good news is that you don’t have to kill yourself at the gym or add extra training time.

For example, Ryan shows us some highly effective exercises you can do at home that will help you burn calories all day:

This means that when you thought you had only just burned off 500 calories form that awesome cheeseburger, you are likely burning off a bunch more calories while relaxing at home.

And, you’re still burning them off when you hit the sack.

So, don’t despair and just ignore those gym machine calorie counters. Just do your workout and relax knowing that know those calories are still melting off long after you leave the gym.

But, there is a bit of a catch for this to work I’m sorry to say.

The key to a successful exercise routine is to include very short bursts of intense exercise such as 5 intense periods of 30 second burst followed by several minutes of moderate periods.

Here’s some more food for thought – pardon the bad pun!

You may think the more calories you burn during a workout the better, but the quality of your workouts is really what counts toward your fitness and health goals.

An emphasis on calorie burn as a measure of the effectiveness of your workout is actually quite shortsighted and may undermine your goals.

From the article above, the best way to approach a workout is by:

It’s easier to approach a workout when you know what you want to achieve, and a basic knowledge of your body lets you understand how best to reach your goals. Different training methods will give you different results. If you want to burn fat, then you need to tailor your workout in a different way than if you want to build flexibility, for example

The other thing to keep in mind is that during the day there may be many other routine ways that you are also burning calories. Check our article on the “10 Best Mental Hacks for Achieving Your Fitness Goals” to get started.

It could be simple things such as walking to the corner store, or doing some housework around the homestead, or puttering outside.

And, it also depends on your height and weight and current fitness levels. Different people burn calories at different rates.

You’d also be surprised at how many calories you burn by doing an assortment of routine recreational physical activities such as bowling, dancing, golfing or even Yoga.

If you think I’m just blowing hot air, this is direct from the knowledgeable folks at the MAYO Clinic in their Healthy Lifestyle Weight Loss article, so I’m inclined to be a believer.

I’m sorry to say that you can’t burn off the cheeseburger sitting at your desk.

But, if you are overweight and not fit to begin with, then start by taking the time to get a few brisk walks each week. Remember to swing those arms because that also adds to the calorie burn off.

Every journey to becoming fit and losing weight begins with taking that first step.

You can also find out you can improve your health by discovering how food acidosis affects your body.

Certain foods are more acidic than others and the body needs a certain pH level. Too much acid makes the body unhealthy.

Another great way to lose weight is by learning to eat healthy.

There are certain supplements such Alkalete byYoli, and you can read our “Yoli Diet Review” here as that can also help you reach your weight goals.

The best news is that method even allows for cheat days where you can still eat what you might consider the FORBIDDEN FOODS!

We all cheat and that’s okay!

Mar 02

How to Instantly Reach Your Health Goals in 365 Days

By Steven Roberts | Phit Tips

Want to learn how to instantly reach your health goals in 365 days?

It’s really not that hard if you know the right approach, and I’m going to tell you how.

Everyone starts a new healthy regimen with good intentions.

But the main problem that many of you folks encounter is that too many of you want the “Quick Fix”, and you want it now.

Stop trying to overwhelm yourself with losing 20 pounds in 1 month using the latest diet craze, or fitness plan to get that “six-pack” now.

They “DON”T LAST”!!

Also, keep in mind that if you are attempting to do both such as getting fit and losing weight, you might find the weight loss is not happening as fast you would like.

That’s “OKAY” because you are also turning that fat into muscle.

You are in effect sculpting your body by taking that fatty layer and turning it into leg, arm, back, stomach and other body muscle.

Doing it bit by bit, you’ll find several months down the road that you’re going to look in the mirror and turn this way and that way and say to your self:

“WOW! I’m looking good!!”

Here’s the simple SECRET to reach your health goals in 365 days. This is the biggest HINT right there!

How to Instantly Achieve Your Health Goals in 365 Days

Secret 1. Set Long Term Goals

Set short term goals because the “quick fix” rarely works for most people.

The reason why you want to set a 1 Year – 365 day goal is because it takes the stress and the frustration right out of the equation.

If you want to lose 20 pounds then you can set a monthly goal of losing 1.6 pounds per month.

Write out a timeline of what you want to do or achieve. You can set your timetable to be either weekly or monthly.

Losing 1.6 pounds per month can be easy to achieve and the weight loss or increasing the exercise regimen will be gradual.

The cool thing about taking this approach is that it adds up without all the stress and aggrevation of trying to get all your results right now.

You remember the old nursery story of the “Tortoise and the Hare.” The lovable turtle plodded on while the hare fell asleep and lost the race.

I like old sayings because there’s a lot of wisdom behind them that still applies even to our modern day rush hour lifestyle.

Here’s one more and then I promise I’ll stop. “Haste Makes Waste!”

Think about it and you’ll see how much sense and wisdom these old sayings can still teach us.

Simple goals are much more “uber” simple to achieve.

Secret 2. Plan Realistically

You have to “learn how to walk before you can run” (I promise I’ll stop now).

But really, if you have been a couch potato and very inactive – be realistic in what you want to achieve.

Is running a marathon in 1 year’s time realistic when you get winded walking up a couple flights of stairs a realistic goal?

Is losing 150 pounds in one year a realistic goal if you weigh 350 pounds?

A very few of you might achieve this lofty goals in 365 days, but most of you will fall short. I’m not being critical.

It’s just a simple statistical fact that most people give up because their excessive goals simply aren’t achievable because their goals aren’t realistic.

However, if you set goals lower such as being able to run 5 miles or lose 50 pounds in 365 days, and end up overachieving such as being able run 7.5 miles and have lost 80 pounds, you can pat yourself on the back and keep moving forward.

In 2-3 years, it’s very possible you could do your first marathon or have lost that 150 pounds. Just stay the course and do it in baby steps because it all adds up.

Secret 3. Be S.M.A.R.T.

I’m not suggesting any of you readers are stupid. Being S.M.A.R.T. is actually a good way to set up your approach because it includes the following steps which includes:

Specific – set specific goals
Measurable – keep track of your progress using some form of journal format.
Accountable – be truthful and accountable for your actions
Realistic – set realistic achievable goals
Timeframe – set out what you want to achieve in 365 days and what you want to achieve each                             week or month

This is the S.M.A.R.T. approach how to reach your health goals in 365 days!

Some Other Health Tips to Consider

Take your health goals seriously. Planning, preparation and doing some research is also key in developing the right mindset.

Learn how to eat right.

Don’t assume that choosing some foods over others is the right approach.

Learn about calories, Trans fats, healthy fats, sodium intake, carbs and how they can all impact the body.

One approach is to learn how acidosis affects the body. Acidic foods have been shown to have a negative impact on many aspects o your health.

Here, at Living Phit, we take acidosis seriously and you can learn more their health impacts by reading this article “Body PH 101 – Intro to Dietary Acidosis”

And, if you want learn about which supplements can improve your pH balance and lose weight at the same time then you might be interested in learning more about “Alkalete By Yoli” and maybe try that approach.

The second thing to keep in mind is that you also need to treat yourself once in awhile.

Take a day off occasionally.

And, don’t let yourself become depressed if you have an off period and overindulge such as during the holidays.

Occasionally, just about everyone takes 7-8 steps forward and falls back a step.

Be good natured about it and just press on with how to instantly reach your health goals in 365 days. Simply adjust your plan and press on.

See your self achieving your health goals. Start each day mentally and visualizing yourself doing so. This will put you in the right mindset and help keep you focus.

Here at Living Phit, we believe if that you apply these secrets and stay SMART, you will learn how to instantly reach your health goals in 365 days.

GOOD HEALTH TO YOU ALL!

 

Jan 23

10 Best Mental Hacks for Achieving Your Health & Fitness Goals

By Steven Roberts | Phit Tips

Folks, I’m going to share with you the 10 best mental hacks for achieving your health and fitness goals.

Doing something on a whim or with the best of intentions seldom works.

Less than 3% of Americans live a healthy lifestyle according to one study!

If your head is not in the game then most of you won’t succeed because life offers too many distractions and pitfalls where it’s too easy to succumb to temptation.

To achieve your health and fitness goals, the best approach is to be mentally prepared.

When you can visualize your objective and know what you want to achieve – You Will!

Keep in mind that mental preparation is not enough in itself. It’s something that you have work at and re-visit every day.

The best time is to think about your goals and your plan is first thing in the morning and just before you go to sleep.

When faced with temptation, stress or if you’re just having a really bad day then take a moment. Step back and tell yourself not to succumb.

Most importantly, even if you slip up and it will happen to many of you – don’t let it stop you. It’s just a glitch so forget about it and move on.

Use the 10 best mental hacks for achieving your health & fitness goals below to reinforce yourself.

Get back on track and the self-discipline will become routine and become a regular part of your day.

10 Best Mental Hacks for Achieving Your Health & Fitness Goals

Here’s my favorite top 10 to help you to develop the mindset to become the new you.

1. Make a Plan

If you’ve been a couch potato for awhile and not exercising or eating properly, ask yourself what you want to achieve. Sit down and ask yourself:

“Where do I see myself and what do I want to achieve over the next year?”

It might be something simple such as dropping 10 or 20 pounds. It might be that just you want to feel healthier and be in better shape.

The most important point is to be realistic. And, you don’t have to achieve it all at once. If you want to drop 20 pounds, then see your goal as losing 1.6 pounds per month.

It takes time for the body to revitalize its metabolism so don’t despair if it doesn’t go exactly as planed. If, after 2 months, you only lost 1.5 pounds – don’t get frustrated and be patient.

Read your plan every morning and every might and don’t beat yourself up if things don’t go as planned.

Plan Ahead!

2. Be Realistic About Your Health and Fitness Goals

Every person’s needs, time availability, and work and family commitments are different. You don’t have to become a Vegan tomorrow or start running marathons to be fit.

Good habits take both time and planning.

Just make a few new changes each week or each month and don’t try to do it all at once.

Adjust your plan that you made up to suit your time availability and current lifestyle situation.

You don’t have to go out and spend a lot of money on diet programs, gym memberships or equipment either. You don’t have to be a jogger to get healthy.

And don’t do things you don’t want to do.

Do things that you use to do which gave you pleasure such as riding a bike or going for a swim. Do up a meal plan for the week that reflects your new and improved healthy lifestyle.

Get in the habit of making a healthy lunch to bring to work instead of grabbing the proverbial burger on the run.

You can build up and achieve your goals by planning and making time to fit your new lifestyle into your day. If it was pouring rain or too cold for your walk or run, then place walk or do some crunches or other cardio movements in front of the T.V.

Be realistic!

3. See Each Month as a Mini Goal

Let’s take losing weight as an example here. Don’t guess at your eating habits. Take a cold hard look at what you’re eating.

Begin with a journal using your Smartphone or go “Old School” and write it down in some kind of a journal.

Be honest and include everything! After a week, 2 weeks or even a month, take a very critical look and review your eating habits.

Make the mini-goal of your first month something simple and eliminate or substitute 2 or 3 items that you know aren’t good for you with something healthy.

You could even make your first mini-goal something as simple as learning more about what foods are unhealthy and why they are unhealthy.

Do something like making it a point to take walk after you eat lunch or before or just after supper.

Don’t despair if you lose little if any weight after the first month.

Stick with the plan and work at your next month’s plan by eliminating a few more things that are bad to eat and increase your physical activity a bit more.

Each mini-plan will help you change your body’s metabolism and you will begin to see results. Your weight might not change much but will begin to see fat transform into muscle as you exercise more.

Your energy levels will slowly increase and you will even feel more rested when you sleep.

Be Patient!

4. Visualize the New You

Make a point of finding a few minutes each day to see the “New You!”

Before you eat or drink something, ask yourself if what you’re about to eat or drink reflects the “New You.”

Does the new you add sugar to their coffee or drink lots of sodas.? No! The new you is going to eliminate as much sugar as possible.

Did you know that many physicians view white processed sugar as the “White Death”? Google it and find out why white sugar is so bad and in how many foods and drinks it can be found.

Does the new you spend all their leisure time texting, streaming or laying on the couch?

Of course not because the new you gets out of the chair and off the couch and does something like riding their bike, a brisk walk and or a Saturday hike.

Start your day by visualizing yourself eating more healthy and being more active. See yourself having a bowl of vegetable soup or a fillet of fish for lunch or supper instead.

Oh, and let’s consider doing away with or reducing those plates of bacon and eggs for breakfast and opting for a healthy start before you start your day.

See yourself as you want yourself to be and…

Visualize the New You!

5. Don’t Fret About the Occasional Cheat Day

I love pizza! And, I love ribs!

There – I said it and I admit that I occasionally cheat. Occasional cheating is okay as far as I’m concerned. It does the soul and spirit good to indulge yourself! But… only if it’s occasional and in moderation.

You had a bad night’s sleep and a lousy day in the cubicle. Traffic was the worst and you just feel lousy mentally and physically.

Give yourself a break and pamper yourself a bit. This does not mean eating a whole tub of ice cream or an entire pizza though.

Have a small bowl of ice cream or a slice or two but rein it in and don’t overindulge.

Keep in mind that tomorrow is another day. Call a friend and get together and have a little fun.

Just don’t let it become a habit and visualize yourself as getting back to the plan. Use both your plan and visualize yourself as the new you tomorrow.

An Occasional Cheat Day is Okay!

6. Join a Support Group

You’re not alone! It’s always best to connect with like minded people. You can find tons of these groups online such as though Facebook and other social media sites.

You’d be surprised how many people like yourself are not happy with their weight and overall health. Many of these folks are struggling just like you.

And, a lot of these people have some great ideas that will appeal to you and can help you to adjust your plan. Some techniques won’t be suitable for you but many others will.

Help and encouragement will help you reinforce your goals. Start talking to like minded people.

Talk to your friends and family about your weight and health goals. Ask them to help you achieve your objective by requesting they participate indirectly.

Or, some of them might want the same thing and you can do it together.

Don’t Dot It Alone!

7. Get the Rest You Need

Fatigue is one of the biggest metal and physical drawbacks you can encounter. One of the primary reasons why people don’t seem to have the energy to achieve their health goals is because they are too tired.

You need to sleep! Every person should strive for 8 hours of sleep every day. The body needs rest. You might think being a night owl is cool, but when you’re dozing off at your desk at 3 in the afternoon – it’s not.

Falling asleep in your Lazyboy after dinner is your body’s way of telling you that you’re not getting enough sleep. So, forget the late night shows and retire earlier.

You can’t have a positive attitude and stick to the plan if you’re tired. A good night’s rest is a vital mind hack that every person should adopt.

Get a Good Night’s Sleep!

8. Be Accountable to Yourself

At the end of each month, be truthful with yourself and give yourself an honest evaluation of how well you followed your plan.

Consider your results. Ask yourself how well you improved your diet, reduced calories or followed your exercise regime.

How many cheat days did you really engage in?

And, if you did fare poorly, also ask yourself how many days did you follow your plan? Focus on what you did and not what you didn’t do.

If you’re not happy with the results – don’t use your lack of success as an excuse to give up. After all, consider that you didn’t do everything wrong and be proud of the days that you followed through.

Re-work your plan for the following month and alter your goals to improve upon all the good days where you achieved you goals.

Above all else – be honest with yourself and ask yourself how and where you can improve. Just don’t focus on the negative. Every day, week and month is going to be different.

Talk to yourself and tell yourself that not only can you do better – you WILL do better.

Think of the next month as another new beginning.

Be Accountable to Yourself.

9. Keep Moving Forward

Your new you is an ongoing work in progress. It doesn’t matter where you are now. Take the approach that you want to keep improving.

Person A might be able to boast they dropped 30 pounds this year claiming they used such and such a diet.

On the other hand, you might have only lost 7 pounds and think you should jump on the diet bandwagon because you feel disappointed.

There are few diet plans that really work in the long term. Many people who lose weight on diet plans often regain that weight when they stop.

Many diet plans require eating habits that are alien to what you are use to and this is why many people give them up after a month or two.

The same thing applies to many popular exercise routines when they become too hard or exhausting.

Losing weight and exercising the smart way is best achieved with “baby steps.” Losing weight is best achieved by eating smart and can include many of the foods you love.

Exercise will give you that “6 pack” or tight tushy but it is best achieved as a gradual progression.

Just think of your approach as 1 pound at a time and a slightly harder cardio work out that suits you. You don’t have to be a marathon runner.

If 2 or 5 miles seems too much like work then you’re not going to enjoy it. If you’re happy with doing a 1 or 3 mile run and don’t want to do more – then don’t.

If you only lost 5 – 6 pounds this year then be proud of what you did and lose another 5 or 6 pounds next year.

Keep Moving Forward!

10. See the Finish Line

The finish line is the weight and health goal you want to realistically see for yourself.

If you constantly see yourself as losing 30 pounds by eating healthier then you will keep reinforcing your goals and become more determined each time to see it through.

If you see yourself running 2 miles or swimming 20 laps in the pool without puffing and struggling then you will. The first ½ mile and the first 10 laps in the pool will become easier.

You will make a conscious decision about what you should eat at breakfast, lunch and supper until you reach a point where it becomes your new routine.

But the finish line doesn’t mean you just stop and say “Okay! I’m done so I can quit now – right?”

Wrong! The finish line is your goal to continue to maintain a healthy and exercise regime that lasts your entire life.

The Finish Line is Just Your New Beginning!

A Final Note

I hope you enjoyed reading my 10 best mental hacks for achieving your health & fitness goals. Use them how you wish as I believe they will help you in your quest. I’m sure there are others you can employ so create your own.

Good Health to You All!

Dec 30

My 2015 Goals (And 3 Simple Hacks to Stick to Yours)

By Chris Huntley | Phit Tips

Hey pHit Nation!

Just wanted to share a couple goals I have for 2015 so you can see how I approach weight loss and other health goals.

Most of you would probably say New Year’s Resolutions are a waste of time.

… I disagree!

If you write your goal down and that’s as far as you go, then yeah, you’re wasting your time.

Here are my goals for 2015… AND how I’ll stick to them, AND how you can too!

Goal #1 – 12% Body Fat Percentage 

The past 6 months, I’ve consistently maintained by weight between 165 and 172.

I even got down to 162, (documented here) and looked like  this for a few weeks:

Before_and_After_Yoli_4-1-14_and_7-15-14_with_Stats

The picture on the right was taken in July 2014.  I relaxed a bit after this picture and put back on 5 lbs pretty quickly.

Still, at 6’1, whether I’m 165 or 170 lbs, I’m obviously not concerned about my weight.

So how can someone like me measure success?

… get your body fat percentage tested.

In December 2014, I had the hydrostatic body fat percentage test done at Rawmana Fitness here in San Diego.  This is the “gold standard” of body fat testing and cost me $75.

My fitness Bible, the 4 Hour Workweek, by Tim Ferriss, says that if you’re someone like me… not obese, just a little “loose in the cage”, that 12% is an excellent goal.

I was hoping my results would come back around 14% to 15% but was surprised to see my results came back at 17%.

body_fat_composition_ramwana_fitness_results

Clearly I need to put on some muscle and take off some fat.

I like how the test tells you the exact weight of your fat (in my case 29 lbs).

I came into the test weighing 170.6 lbs.

So all I have to do is aim to lose 10 lbs of fat and gain 5 pounds of muscle.  That will put me at my ideal weight of 166 and below 12% body fat.

19 lbs of fat / 166 lbs = 11.4%

After goals #2 and #3, I’ll tell you how I plan to do it.

Goal #2 – 33 Inch Waist

Again, a weight goal would be silly for me.

But one way I can be certain I’ve trimmed the fat is by reducing my waist size.

I’ve averaged around 35 to 36 inches the past 6 months, so I know I’ll have a much nicer V shape by reducing the waist size.

Goal #3 – Maintain Goals 1 and 2 for the Rest of 2015

One of the biggest mistakes people make is they set their goals too short sided.

Then once they hit their goal, they backslide.

Once I hit my goals, I plan to maintain them, so why not plan for that goal now?

The Method

I’ll be doing a blend of the Yoli Better Body System and the Slow Carb Diet popularized by Tim Ferriss, as well as implementing some of his exercise advice.

From the Yoli system I’ll use:

  • Alkalete- their alkalizing agent
  • PURE – their probiotic
  • The occasional YES Shake
  • I’ll also be using their schedule where I have protein days and meal days.  On protein days I’ll be cutting out sugar and carbs almost completely.  On meal days, I’ll add a fruit or complex carb to a couple of my snacks.

From the 4 Hour Body and the Slow Carb diet, I’ll use:

  • 2 to 3 meals per day will follow the slow carb diet meaning my meals will consist of a meat, beans or lentils, and a vegetable.
  • I’ll be eating 30 grams of protein within 30 minutes of waking up
  • 2 to 3 times per day after eating I’ll do 30 air squats and 30 wall push-ups
  • 2 times per week, to build muscle, I’ll do Ferriss’s 20 minute workout – basically you hit all the major muscles with only 5 to 6 exercises.  (push ups, dips, rows, military press, squats).  Then rather than doing multiple sets, you only do 1 set to failure of each exercise, making each rep last 10 seconds.  (i.e. 5 seconds up, 5 seconds down)

I’ve also been in the habit of ring to yoga 2 times per week, which I’ll continue.

How I’ll Stick to My Health Goals (and How You Can Too)

As I’ve written in my Food Addicts Guide to Losing Weight, to set yourself up for success, motivation and determination aren’t enough.

… you have to take steps to transform your goals into something you NEED to do, not want to do.

You should tie your goals to social acceptance, (the need for love and belonging), pride (the need for esteem), or physiological needs, (the most basic needs of all… food, water, sleep, etc.).

Here’s what this looks like for me:

  1. Make Pledge on Facebook – I’ve already posted my goal.  I’ll update my friends regularly here so if I don’t hit my goal, I’ll expose myself to public humiliation.  This appeals to my primal needs of esteem and love and belonging.  I’m also holding myself accountable by sharing my goals with the Living Phit community.facebook_post
  2. Set up Goal on Stickk.com – I’ve written about Stickk before.  I’ve set a hefty amount of money on the line if I don’t hit my first 2 goals by Dec. 31st.  And guess what, if I don’t hit the goal, it goes to a charity I HATE!  Therefore I NEED to hit my goal.   IMPORTANT:  I’ve scheduled a reminder on my phone to set up a new Stickk goal on January 1st.  This way, once I hit goals, I can set a new goal to maintain.
  3. Do it with a Friend – I’ve recruited by step-brother Gianni, who is also trying to hit his own goals.  Many studies show that adding a friend in the mix will make you over 60% more likely to succeed?  Why?  The need for acceptance.  I don’t want my step-brother to think I’m a quitter.

These tricks work for me.  You may need to do all of these and more.

So if you’re reading this at the beginning of 2015 or even anytime in the future, don’t just set goals.  Set goals and create steps that force you to stick to them!

Jul 28

The Food Addict’s Guide to Losing Weight (and Keeping It Off)

By Chris Huntley | Phit Tips , Weight Loss

Weight Loss for Food Addicts

Losing weight may seem impossible. This article is the game changer.

It’s real simple…

If you’re reading this post, you’re probably a food addict.

Don’t be offended.  Most people are.

The CDC estimates that 69% of American adults are overweight.

Seems like a high number considering how much nutrition and health information people have access to these days, doesn’t it?

No.  Our problem in America is not lack of education.

The problem is poor, misleading advice and food addiction.

… And since food addiction is such a serious problem, I’ve written this massive guide to help you diagnose your problem, accept your addiction, and outline 3 steps you can take to change your eating habits (permanently) and finally reach your weight loss goals.

Are You a Food Addict?

Do any of these sound familiar?  You:

  • Have tried multiple diets, but “none of them work”
  • Set weight loss goals and fail
  • Have a cupboard full of healthy recipe books, but rarely use them
  • Lose weight, and put it back on
  • You’ve written out the reasons you want to lose weight, hoping that if you can focus on your purpose for losing weight, that will provide the inspiration you need to meet your goals… but then you fail.
  • Set New Year’s Resolutions and break them

Did you ever stop to think the problem is not that the diet doesn’t work or that your goals aren’t inspirational enough?  The problem is that you’re an addict.

The Living Phit Food Addict Definition

Food addicts come in all shapes and sizes.  They may be 10 lbs or 200 lbs overweight.

Our Definition:

A food addict is anyone who WANTS to lose weight, and KNOWS how to eat healthy, but “CAN’T” follow through.

Therefore, a food addict is not necessarily obese, and not all overweight people are food addicts.

Some people simply don’t know the effects of eating high-glycemic carbs or having acidic pH levels.  They’re not addicts.  They just need PROPER education.

Others are real addicts, who know better.

If that’s you, get ready to open your heart and your mind, because the following words could change your life forever.

Accept that Conventional Weight Loss Tips are Worthless

If you’re an addict, your inability to lose weight is not your fault.

That’s because 99% of what you’ve read about weight loss won’t work for you.

You don’t need another set of weight loss tips, or another low carb recipe book, or a p90x workout DVD.

Those things might help in the short term, but ultimately, you’ll backslide.

Nope.  You don’t need tips.

… You need a system.

… a system that will NOT allow you to fail.

Creating New “Needs” & Freedom from Food Addiction

Steps to Weight Loss for Food AddictsStep 1 – Admit You’re an Addict

Be honest with yourself.

The sooner you give up statements about how you want to eat healthier, the better.

As Saint Paul said to the Romans:

Why do I do the things I do not wish to do, and that which I wish to do, I do not do?

The first step is to realize that while our “spirit” may be willing in our desire to eat better, our flesh is weak, my friends.

We’re addicts.

So the first step is to admit it, and then be honest with yourself about your true goals.

Don’t say you wish you would eat less or eat healthier.

That’s absurd!

The truth is you wish you could eat all your favorite foods all the time, and you would if there were no consequences.  You love the taste of unhealthy food, and you always will.

Don’t Rely on Forming New Habits

You might think, “Well, I do have some bad habits, but if I just try this new diet for a month, and am really disciplined with it, I’ll form new eating habits.”

You must realize that your eating habits could take months to change.

Popular culture teaches us it takes 21 days to create a new habit, but studies do not back that up.

When University College London psychologist Phillippa Lally studied groups of people trying to form new habits like jogging or eating apples regularly, she found the average time it actually took was 66 days on average, and in some cases, up to 245 days.

That means you have to be willing to make serious, systemic changes to your approach to eating and weight loss if you are to succeed.

So stop lying to yourself.  Stop telling yourself you’ll be more strict “next time”.

If you admit you’re an addict, you’ll look at your weight loss journey in proper context, and will be mentally prepared for what’s coming in step 2.

Step 2 – Implement a “Needs” Based System

Listen…

The next few words could forever change the way you approach dieting and weight loss.

Let me start with a few questions:

Why do we fail?  Why are we food addicts?

If we know the risks of being overweight (diabetes, heart disease, cancer, etc.), why isn’t that enough motivation to quit eating so poorly?

The answer is found in psychology.

Psychologist Ian Newby Clark, who studies habit and habit change, says:

Habits are responses to needs.

I’m a huge Biggest Loser fan, and I know this to be true.  Every season, it’s apparent that 90% of these obese peoples’ problems are mental.  They run to food for comfort or happiness or relaxation.  Those are their primary psychological needs.

Therefore, to succeed in weight loss, we must create an environment where we psychologically “need” to lose weight.  Only then will weight loss be important enough to motivate us.

Maslow's_hierarchy_of_needsLeaning on Maslow’s Hierarchy of Needs, the famous theory in psychology that described patterns in human motivation, we’ve come up with the following list of motivators.

(Before any weight loss or weight maintenance attempt, put at least 3 of the following into place)

Create a PhysiologicalNeed” to Lose Weight

Our physiological needs are for food, water, sleep, etc.

We can manipulate this primal need in our favor by pledging money away if we don’t meet our weight loss goal.

There are 2 sites I’ve used for this:

  1. Healthy Wage – Allows you to set a weight loss goal and bet on yourself.  If you win the bet, you win the amount of money you pledged.  However, if you lose, your account will be charged the amount pledged.
  2. Stickk – Stickk is similar but they throw in a curveball.  If you lose, your money goes to a charity you choose… a charity you hate.
  3. You can also make bets with friends

This only works if you bet a fair amount of money.  DISCLAIMER: I’m not suggesting you go bet thousands of dollars on one of these sites.  I’m just saying for myself, I wouldn’t be motivated by losing 20 bucks.  $500 or $1,000 maybe.  A good bet will be an amount that will “disrupt” your finances a bit, but not leave you begging for food if you lose.

Appeal to your Need for Love and Belonging

Humans are such dependent creatures.  We value friendship and family relationships.

Let’s use that weakness primal need to our benefit, and get others involved in our weight loss plan.  This concept is known as social accountability.

Here are a few ideas:

  • Get a Workout or Weight Loss Buddy – studies show you’re more than 60% more likely to succeed in your weight loss goals if you do it with someone.  They “need” you to keep up your end of the bargain or you’ll let them down.  That’s powerful psychological stuff!  Need some extra help?  You might try incorprating nutritional supplements that can aid in fat loss such as  ConcentTrace Trace Mineral Drops Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you.
  • Create a Facebook Group – Here’s another way to get like-minded people together to create social accountability.  You can share your goals, commit to posting pictures every month, or hold competitions.
  • Hang out with Active Friends – If they’re active, you’ll feel a “need” to be active as well.  A recent Harvard study proved that weight loss is contagious among social networks, and that they played a huge role in obesity or activity.  Another quote I’ve often said is “You are the average of your 5 closest friends.”
  • Join a Team Sport – There are adult softball, soccer, and football leagues everywhere.  Join one.

Appeal to Your Need for Esteem

As humans, we long for respect by others and the feeling of achievement.

So go set some lofty goals, and set yourself up to be embarrassed if you fail.

  • Schedule a 5K, 10K, etc.  Tell all your friends on Facebook you’re going to do it.  You might even run for a cause and raise money, providing even more incentive for you to follow through.  Invite others to run with you (again the workout buddy concept).  Imagine how good you’ll feel when you post your picture on Facebook at the event.  You did it!
  • Obstacle course races also make for great fun.  Plus you need to train for them.

3. When you Reach Your Goal, Repeat Step 2

#3 is also so important.  I recently hit my high school weight of 162 lbs  (a couple weeks ago).  In order to get there, I utilized several of the Need Creation Strategies.

  • I placed a bet with my step-brother for $1,000 that I would get below 163 lbs by 7/15/14
  • I told just about everyone I knew about the bet
  • Plus I had made some posts on Facebook that I’d be sending out some before & after pictures soon

On the day of the weigh in, I was 162.2.  I did it!

However, here we are 2 weeks later, and at the date of this writing, 7/31/14, I now  weigh 167 lbs.  What can I say except after I hit my goal, I no longer needed to watch my weight.  So I’ve been falling into my old habits, not eating very well, and why do I do that?  Because I, like you, am a food addict.

The good news is that I know my weakness, so the second I see myself starting to slip, I go back into Needs Creation mode.  I’ve now set another bet with my step-brother, am telling my friends and family, etc. etc.

Take Action!!

Do you see what we’ve doing here?  We created the “Need” to succeed.

You can do it…

Set your goal, then select one or two items from each Need class, and put them into action.  You’ll almost be guaranteed not to fail.

Remember, habits are responses to needs.  If you want to develop a new habit, create the need to succeed.

Jul 23

The 10 Paradoxical Commandments of Losing Weight [Losing by Addition]

By Chris Huntley | Phit Tips , Weight Loss

Most of us are food addicts…paradoxical weight loss commands

We lose weight, and put it right back on.

We break our resolutions, and no matter which diet or exercise program we try, can’t seem to hit our goals.

Throw Out Conventional Weight Loss Tips

My wife would kill me if she read the following line, because she believes in personal responsibility, but I’m going to say it anyway…

It’s not your fault.

That’s because 99% of what you’ve read about weight loss won’t work for you.

You don’t need another set of weight loss tips, or another healthy recipe book, or a p90x workout DVD.

You need to retrain the way you think about weight loss.

Successful weight loss isn’t about working out harder…

You’ve got to implement a winning Accountability “system”, one that won’t allow you to fail, as we discuss in the Food Addict’s Guide to Losing Weight (and Keeping it Off).

While creating social and financial accountability boost your odds of hitting your goals, (and Accountability is the most important of our 5 Phit Principles), probably our 2nd most important principle is Losing by Addition – mind hacks that will help you crush your weight loss goals.

Losing by Addition – Phit Principle #5

Of our 5 Phit Principles, my favorite is to use mind hacks.  With mind hacks you can train your brain to think you’re not on a diet.

The best way to fail at any diet long term is to a create an unsustainable system that leaves you feeling deprived…

Feeling as though you are constantly craving your favorite foods is a recipe for failure.

In our Losing by Addition principle, we teach you to add habits to your daily routine, rather than take away.

Below we’ve listed some of our favorite examples of Losing by Addition.

These 10 Commandments of losing weight will mess with your head (in a good way).  They’ll make you less likely to fail because if you implement them, you’ll not only lose more weight, but you’ll be happier while doing it, and won’t feel like you’re on a restrictive diet.

1. Start your day off right

Consuming healthy fats and high-quality protein during your first meal of the day will properly fuel your body and keep your blood sugar stable. Avoiding sugar and starch in the morning will greatly reduce cravings and keep your energy levels up so you can have a successful day.

2. Eat plenty of healthy fats

All the of the best researching is confirming what our ancestors knew for centuries… healthy fats should not be feared! The terrible recommendations to eat a low-fat diet may have been one of the most harmful, misleading nutrition advice of our time.

Consuming the right types of fats will satiate your appetite, reduce foods cravings, and provide numerous health benefits.

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3. Don’t stress about being perfect

I’ve said it before and will say it again.

I love simple, easy diets.

… and what better way to forget you’re actually on a diet than to eat anything you want for a meal, or if you’re on a Low Carb Diet, you can cheat ALL DAY!

Not everyone agrees with the all-day food binges, but I love them.  I typically gain a few pounds in a day, but it’s mostly just water weight and sheds off after a couple days.

Plus, besides rejuvenating the weary dieter’s spirit, many experts say that if you’re on a high protein/low carb diet plan, a cheat day is essential.  Here’s what Tim Ferriss has to say on the subject:

Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

4. Brush, Floss, and Rinse at 7 p.m. Every Night

What the heck does this have to do with losing weight?

Exactly!

I told you that you wouldn’t feel like you were on a diet with these commandments.

Here’s the deal… Nutrition experts mostly agree that eating late at night leads to weight gain, especially if you’re snacking on junk.

Eating an early dinner may be one of the single most important things you can do to lose weight!

So give that mouth a good cleaning a few hours before bed, and avoid those late night temptations.

Kim Jefferson, the “Fabulous” master fitness coach over at FabFitSquad.com says “brushing your teeth interrupts your taste buds” so the snack won’t taste as good.  Plus, who wants to have to brush their teeth again?

This might not work 100% of the time, but it’s just another simple layer of protection between you and weight gain.

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5. Pledge Money to a Charity You Hate

Want to ensure you’ll follow up on a goal you’ve set?

  1. Sign up for Stickk.com and create a weight loss goal.
  2. Next you pledge an amount of money that you WILL LOSE if you do not reach your goal. (Set this amount high.)
  3. … Oh and one more small thing.  Choose a charity you hate to receive the funds if you don’t hit your goal.

Stickk calls this an “anti-charity”.

6. Limit the Amount of Fruit You Eat

“What’s that?  I always learned fruit was good for me”

Trust me.  This is one health food you can stand to eat less of.

Fruits may very well be one of the biggest hidden culprits of weight gain! 

I say this because when people eat a bowl of pasta or half a pizza, they realize they are doing something bad for their bodies that will likely cause weight gain.

When they have fruit, on the other hand, they believe they are doing something very good for their bodies, which is NOT usually the case.

Reducing high-glycemic carbohydrates, such as fruit, is essential for weight loss and reducing your chances of many chronic diseases.

When having fruit, consume it with healthy fats which will radically slow the conversion of sugar in your body making it far less harmful.

7. Burn Off a 1,000 Calorie Cheeseburger with a 500 Calorie Workout

Have you ever gone running at the gym on the treadmill and looked at the calories you burn?  You might jog for 30 minutes and the calorie meter says you’ve burned a measly 200 calories?

“What!” You think.  “That won’t even work off half the doughnut I ate this morning.”

The problem here is faulty math.  We assume it’s a calorie for calorie exchange, but it isn’t.

And guess what… It works in our favor.

Burning 200 calories on the treadmill, and assuming that’s all you’ve burned, fails to take into account that the two hundred calories burned during the exercise itself are not the only benefit. The body will continue to burn calories at a higher rate once the exercise is done than it would have had you not run in the first place. Over time, added muscle helps to burn more calories as well.

Here’s another mind hack.  DiscoverGoodNutrition.com says that the higher the intensity of the workout, the more calories you’ll burn long after the workout.

High-Intensity Interval Training (HIIT) is one of the best forms of exercise to burn fat and increase your bodies caloric burn post workout.

How’s that for incentive to hit the gym and hit it hard?

8. Make Your Bed

Did you know that simply getting organized in your personal life or at work can help you lose weight?  FitWatch.com says that when you feel overwhelmed, confused, or stressed out, that you are not likely to take good care of yourself either.

According to Charles Duhigg’s, author of “The Power of Habit”, making your bed is a “keystone habit”, a habit upon which other good habits can be built.  In multiple studies, people report feeling happier and are more productive on days they make their bed.

When you’re happier and more productive, you’re less stressed.  When you’re less stressed… well, you get the point.

9. Do 5 Pushups and 5 Squats Per Day

When I really need to exercise and I really don’t want to exercise, I lie to myself.

I say, “Ok, we’re going to go jogging for 5 minutes.  I’ll work up a little sweat and that’s all I want to do.”

I think to myself that anyone can work out for 5 minutes, even if I don’t feel like it.

Invariably, I run more than 5 minutes.

Heck!  I’ve already gone to the trouble of changing my clothes and putting on my running shoes, and working up a bit of a sweat.  I’d be crazy not to stay out a bit longer.

I use the same mind hack to do 30 to 40 pushups and air squats every morning.  I tell myself I’m just going to do 5 of each.  99% of the time, I do a lot more.

10. How to Lose 2 Pounds in 7 Days

Sounds like a lofty goal, right?  Nope!

Does it sound doable though?  A resounding YES! Anyone can lose 2 pounds in a week, right?

You may ultimately want to lose 50 or 100 lbs, or go from a size 16 to 6, but that kind of goal can seem insurmountable.

Remember to set yourself a simple, achievable goal, and you’ll be more likely to stick to it.  Hit your goal, and set yourself another.

The idea here is to make your workout so simple, that you will do it.

11. BONUS TIP: Forget About Working Out

Look, we all know that in a perfect world, weight loss should be achieved by monitoring your diet and exercise.

But if you have weight to lose, you need to get it off by any means necessary.

What I mean is this… if the prospect of eating better AND starting a regular workout routine is just too difficult (as it is for many Americans), then don’t.  You can easily lose weight without exercising.

Start small.

If all you can do is commit to eating better, try to apply the above strategies and consider incorporating high-quality nutritional supplements to aid your body in weight loss and improve your overall health.

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Share!  If you have a lesser known health tip or mind hack for losing weight, we’d love for you to share it in the comments below.