It is funny how the older I get the more concerned I have become about my health. Now I can’t say that I subscribe to all of these but I found myself reflecting back on how bad I used to be about my health and nutrition! And I can’t tell you how many of #2 I ate in my 20’s!
Even your breakfast contains kale. Especially kale. In fact, you’re probably eating kale right now.
What is this shit?
Remember when you used to drink soy?
And you have to count to 10 every time someone tells you milk is essential for calcium. Because cows specifically produce milk to nourish people, right?
The kings and queens of the health world, to which you can only aspire. I mean, look at Kris Carr – the woman has cancer and she looks better than you do.
…more than an actress.
Decadent super chocolate-candy birthday day with whipped cream and extra icing…
Raw cacao, avocado, coconut oil, lucuma and maca cake with an almond base. Mmmm…
You might not be certified, but, let’s face it, you’re basically a nutritionist. You’re pretty sure you know more than most health professionals. You’ve probably read more books on health than you did for your degree. And this time, because you actually wanted to.
…so you can have your organic produce and save money too.
All that processed meat and sugar… really?
… and you wish sun salutations were more acceptable in public spaces, like the middle of the office, classroom, train, bus, supermarket, shop floor, family gathering…
… then you’re probably thinking about it, whether day dreaming about a career change, or as a straight up life path.
Because theobroma cacao is a superfood, after all, so you absolutely HAVE to have it. Every. Single. Day.
It’s for your health, okay?
This is one of the worst possible things that can happen.
And then you get stressed because your stressed, which is even worse, so you’re basically just going to die now, regardless of diet and exercise.
You’ve heard the latest studies and are positively in love with coconut. Cook with coconut oil? Of course! A spoonful of coconut oil in smoothies? Yes please!
.. with all your green juices/immuni-teas/raw ginger/other healthy techniques, you have a superhuman ability to fight off winter illnesses.
Long, long list of ambiguous symptoms, of which you have three, pertaining to many possible disorders/causes…
… but it must be Candida!
You still remember the first time you went in one, and you were like, there’s an entire supermarket dedicated to food like this?! You still walk around it in awe and can’t believe some of the things you can pick up there.
And can also justify this spending in ‘I don’t smoke/ binge drink/ eat fast food, but if I did, I would spend this much, therefore it’s okay to buy this fresh juice/mochi/umeboshi plum/raw food anything”
C’mon. You know you’ve done this.
Reconstituted potato deep fried in rancid oil with added chemicals? I think I’ll pass.
Delicious nutritious drinks that will give you a healthy glow and not lead to decisions you regret, and looking like hell the next day, please.
If you don’t live in California (so I believe), your health obsession can make you feel pretty lonely. But you don’t care because you feel and look fabulous. And those special people in your life love you anyway.
And you get agitated when people don’t see eye to eye with you.
… there’ll always be someone, online or not, telling you you’re diet is appalling for still eating carbohydrates/animal protein/fat/sugar/raw/cooked/gluten/dairy/vegan/processed foods.
You’ve seen far too many show downs on forums and MindBodyGreen. Best just to listen to your own body, for a change.
… and whatever healthy means to you, you want to honor your body, regardless of its physical shape, ability or size, that allows you live in it.
I am sure by now you have heard the benefits to using coconut oil. Well, here are some reasons that will show you why it is your new best friend
Let me know which one you like best in the comment section below!
Her Solution: Fixing your raccoon eyes. Dip a cotton ball in coconut oil and use it to wipe away mascara streaks and smudged eyeliner.
Her Solution: Removing the evidence from your knees, elbows, and so on. After a cut has healed over, rub coconut oil on the scar to gradually lighten it over time. This also works for stretch marks.
Her Solution: Nourishing your cuticles. Coconut oil promotes nail growth and provides the perfect canvas for nail art.
Her Solution: Boosting your immune system and aiding weight loss. Vlogger Jenna Marbles swears by blending a spoonful of coconut oil into her breakfast smoothies.
Her Solution: Coconut oil can replace the vegetable oil or butter in most recipes. It’s also dairy free.
Her Solution: Strengthening weak and dry hair. Rub melted coconut oil onto your scalp and roots, then let it soak in for three hours. It may take a few lather-rinse-repeats to wash all the oil out, but you’ll know it’s gone once your shampoo starts lathering up normally.
Her Solution: If you don’t have three hours to kill, try taming your flyaways with a small dab instead.
Her Solution: Possibly encouraging hair growth. Apply coconut oil to your eyebrows and let it absorb overnight. Castor oil works for this as well.
Her Solution: Moisturizing dry patches. Rub coconut oil directly onto your dry skin for a few days and watch the flakes disappear.
Her Solution: Exfoliating. Mix coconut oil with sugar or salt for an effective body scrub.
Her Solution: Improving dark circles and bags. Applying a tiny amount of coconut oil around your eyes can even ward off wrinkles.
Her Solution: Oil pulling, an Ayurvedic technique that involves rinsing your mouth with coconut oil. Supposedly it whitens your teeth and removes harmful bacteria.
Her Solution: Softening the leather. Wipe your boots with coconut oil to help break them in. To be safe, test the oil on a small patch first.
Her Solution: Relieving itchy bug bites. Prevent hours of scratching by applying coconut oil directly to the bites. You can also combine it with peppermint oil extract to create homemade insect repellent.
Her Solution: Being dirt cheap. A 16-ounce jar of coconut oil costs around $8 or $9, and its uses are endless. Find it online or at your local health store.
I hope you enjoy your new best friend!
Coach DaveContinue reading
Realistic advice that works for real people, from real people. No more crash diets and get-ripped-quick schemes.
Hey everyone, this is Coach Dave and Happy New Year.
Now, I know it’s past the first of the year, but depending on when you first watch this video, it might be the first opportunity that I’ve had to wish you a happy new year. So regardless of when it is, it’s still a happy near year at this point. With that being said, I wanted to just shoot this quick video for you and in this video, I am going to talk to you about something I heard the other day when I was driving to work, as I listen to a lot of personal development when I’m in my car.
You may have heard of him, Darren Hardy, he is the author of the book “The Compound Effect.” But he also has the audio version to go with it. He was talking about associations, people that you associate yourself with, and you might have heard that you’re the average of the five people that you hang around with. There have been studies that have shown that 95% of your success in life deals with your reference group, the people that you associate with, the people that are around you the most.
So it’s really important to figure out who are those people that you’re hanging around with and to further the discussion, he talks about an interview he did with Cathy Ireland.
Now, you may be familiar with her, former swimsuit model, but also she set up a — created a $1B enterprise and he asked her what was the biggest success or what did you do to make that the biggest success and she said that she decided that she was going to figure out who are the anchors in her life and the engines.
She went on to describe that and essentially what she said was the anchors are the people that hold you back, they hold you down. They drain your energy, they keep you from achieving your goal. The engines are those that are going to drive you forward, those that are positive influences in your life. People that are also highly successful and motivated and ambitious. She would hang around more of those type of people.
It really just got me thinking about just in general and especially when it comes to your health and fitness, who are the anchors in your life. Who are the people that are holding you down, telling you that you can’t do that, you’ve tried to lose weight in the past and you can’t do that. Or who are the engines, who are the ones that are like you know what, I love it, go for it, I know you can do it, you can be successful this time, and they are cheering you on and they are trying to get you towards your goal.
If you are looking for some group or some people that are engines, if you need those people in your life and you’re not around them, I want to encourage you to join the Facebook group that I’ve created. It’s a community that has a bunch of engines, people that are looking to help people. It’s www.facebook.com/groups all about health and fitness. I encourage you to check it out, join it, it’s free. Start hanging around with some engines in your life. With that being said, this is Coach Dave signing off. Make it a great day and make it a great year.
Love ‘em or hate ‘em, New Year’s resolutions are a good thing. If you struggle to believe that, it’s probably because of a history of failed resolutions. This year, however, you owe it to yourself to become the new person you want to be. Not in order to impress other people. You’re going to do it to remind yourself that yes, you can do whatever you put your mind to—you can become a better person.
Ready to get started on the road to a new you? Keep reading to find out what you’ve got to do this the year to make the new you happen!
After a few years of failed resolutions, you may want to keep your plans a secret. But don’t! If your family and friends don’t know what your goals are, you won’t have their support in your journey. They may scoff or snigger when they find out you have big plans for the coming year, but don’t let them get you down. Most likely, they’re jealous. So whether you want to be more committed to your gym routine, eat better, or be more patient with your kids, don’t keep your resolution for a new you to yourself!
Next Monday may be when you’ve decided to really begin committing to your new self, but don’t wait that long. Start today with some pre-tests. Once a day, find a way to implement your new lifestyle into your routine. That may mean skipping dessert one night. Or maybe it’s letting your spouse have the remote control. Then again, it could be chewing on a carrot instead of going for a cigarette break when stressed. Whatever it is, scoring these small victories lets you know that you can indeed become the new person in the New Year that you desire.
There’s a reason New Year’s resolutions are the punch line for countless jokes. There are people, however, who beat the odds and stick with their resolutions. This time around, you’re going to be one of them. Not because you’re better than other people who can’t keep from overeating. And not because you’re smarter than people who don’t read a book every month (like you’re planning to do this year). The reason you’re going to succeed is because you want it, and nothing is going to stop you. When you expect success and realize it is possible—which it is—you’re prepared to do what it takes to find that success. Now go for it!
Before you set a resolution for a new you in the New Year, take stock of your life to determine what would give you the best bang for your resolution buck. Already spending more time than you’d like away from the family? Maybe you should resolve to work your way into a position at work that requires less travel. Thinking you need to lose more weight when all your friends think you’re exceptionally thin? Maybe you should work on adding muscle to your frame instead. Only when you have the right goals can your new you be the best you.
Sometimes, creating a new you can be tiring. After all, you’ve spent a lifetime creating the old you, and your old self will not leave without a fight. When your lifestyle changes feel like too much and you’re drooling for ice cream, jonesing for a smoke, or itching to ignore your family and stare at your phone, turn your focus to something fun. Grab a funny movie, go on a hike, hang out with friends—just do something you enjoy! When you’re done, your head will be cleared and you’ll again be ready to shed the old you in favor of the new you in the New Year!
I have just the exercise plan for you – one that will not only help you recover from your holiday indulgences, but will help keep you motivated and going strong in the future.
If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.
Send me a PM, email at Dave@davemcgarry.com or call me 214-394-7360.
Let’s make this the year you become the healthiest you!
Coach DaveContinue reading
If you’re like most people then reading this subject line was a little uncomfortable and you may have even experienced a bit of anxiety.
We are forced to make decisions every day, but that doesn’t make it any easier.
When you stop to think about it, your life is the sum total of all the decisions that you’ve ever made up to this point. Your health, your mindset, your finances are all an outcome of the decisions you’ve made.
Some decisions are so small that they seem insignificant…
…and other decisions weigh on you for days because you know that the outcome will change the course of your life.
You’ll wade through a myriad of trivial decisions today – ranging from the flavor of your coffee, to the gas you put into your car, to the food you put into your body. It’s easy to be fooled into believing that these have no real impact on the big picture – – but they do.
You’ll shift over to automatic while making your habitual decisions today – these ones no longer require a second thought since your preferences are defaulted.
The time you wake up each morning, the way you take your eggs, the frequency in which you exercise. Your habitual decisions play a huge part in determining major factors in your life, and these ones aren’t always easy to modify once the habit is in place.
We’re always making decisions…
Big ones like “should you marry him/her”, “should you have another child”, “Should you stick it out another year at that job”? Life changing decisions are forks in the road that demand your full attention and analysis.
There’s a famous quote from General Norman Schwartzkopf: “A bad decision is better than no decision” which makes sense when you realize that indecision is a decision. It’s best to simply bite the bullet, choose a side, and stick with it (unless you realize you made the wrong decision lol).
You make a life changing decision when you chose to get fit.
I want to help you with that…
I want to help you reach your goal in a big way.
And the fastest way I know for reaching a fitness goal is to begin a challenging and consistent exercise program, like the ones that I offer to my clients.
And that leads us to the decision that I want you to make today…
Will you reply to this blog post, call, or sign up for my life-changing fitness program?
Spots are filling up quickly – decide now!
Coach DaveContinue reading
If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…
Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.
Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut.
Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.
Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.
Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.
It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.
Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.
Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!
There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.
You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.
Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.
Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.
Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.
Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.
You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss. Reply to this email or give me a call today to get started.
Coach DaveContinue reading
The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.
That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.
It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.
Use the following tips as your guide to eating out right:
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.
Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.
If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.
Call or email today—I look forward to hearing from you.
How hard are you really pushing yourself while you workout is the question you need to start asking yourself!
Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit? Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.
Focus your mental energy. It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.
Have an audience. Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.
Get a caffeine boost. Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.
Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.
Keep things fresh. Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.
Stay nourished and hydrated. Pay attention to your food and your hydration levels. You’d be amazed how much being dehydrated can affect your performance even away from the gym.
Find your magic time. Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body.
Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.
Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy.
Use a professional. If you don’t already, have me design your workouts. This will ensure that you’re being challenged and seeing results.
Don’t know where to start when it comes to exercise? That’s where I come in. It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.
Call or email me today and we will get you started on the exercise program that is right for youContinue reading
Are chronic excuses keeping you from the rewards of a regular, challenging exercise routine? If so then you’re missing out on much more than you realize.
Reason #1: To Melt Fat Away
The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:
Your pants become loose
People around you begin to say that you look great
A glance at yourself in the mirror makes you smile
Your energy levels soar
You feel amazing
Reason #2: To Alleviate Pain
Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.
Reason #3: To Increase Lean Tissue
More muscle is good for many reasons. You see, muscle uses many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest—compared to a measly 9 calories per pound of fat.
When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?
Reason #4: To Stay Young
Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.
Here’s the study in a nutshell:
Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
Once a telomere gets too short, that cell can no longer divide.
Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed mental functioning.
The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
Reason #5: To Prevent or Control Type 2 Diabetes
Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.
Reason #6: To Lower Blood Pressure and Cholesterol Levels
Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:
Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.
Reason #7: To Feel Great
The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.
The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.
Call or contact us today to get started on a program that will take the guesswork out of fitness and to set your results on fire.
What are you waiting for? Lace up your shoes and get moving!Continue reading