These days it feels like we never stop. Between work, friends, family, and all the other daily stressors we encounter it can be easy to find yourself in a low place. Tired, difficulty concentrating, unmotivated to do anything, feeling hopeless or irritable, loss of interest in activities you like; all of those can be signs of depression. Depression is not uncommon and more people now than ever are taking antidepressants. However, antidepressants are not a necessary or even wanted solution for all of us. If you have mild to moderate depression there are other approaches to feeling better, a handful are listed here:

1. Sunshine – When you’re feeling down or even exhausted, getting sunshine is a great way to improve your mood. Sunlight provides our bodies with vitamin D; vitamin D deficiencies have been linked to a variety of chronic illnesses including depression. Research has shown that increasing Vitamin D by light therapy or by supplementation can help to reduce the symptoms of depression. However, if you choose to go out in the sun, sunscreen does prevent absorption of vitamin D, so if you can, spend small amounts of time in the sun frequently throughout the day.

2. Exercise – Regular exercise is vital to preventing and reducing symptoms of depression. Endorphins are chemicals released into the body that help to reduce pain. Exercising is one way you can get your body to produce endorphins. Research has shown that endorphins not only reduce pain, but also help to reduce symptoms of depression, anxiety, and stress. Hence the term “Runner’s high”; continuous exercise between moderate and vigorous intensity activates the production of endorphins during exercise. Exercise also improves sleep duration and quality (also important to reducing depression). Other ways to induce endorphin production are excitement, laughing, and sex.

3. Eating healthy – While emotional health and diet may seem to be unrelated, a number of recent studies have suggested that there is an association between what we eat and symptoms of depression. One such study showed that people who reported eating “processed foods” like sweetened desserts, fried foods, processed meats, refined grains and high-fat dairy products were more likely to report symptoms of depression than people who reported eating more “whole foods” such as fruits and vegetables. Most recently, a large study conducted by the National Institute of Health, found that increased consumption of sweetened drinks was associated with depression, especially diet soda, diet fruit punch and diet iced tea which contain artificial sweeteners. Eating a diet rich in particular nutrients such as vitamin B-complex, Omega-3 Fatty acids, and vitamin D have also been shown to reduce symptoms of depression.

4. Meditation – Numerous research studies have found that practicing mindfulness meditation can help to reduce anxiety, stress, and depression. Mindfulness meditation is the practice of awareness of emotions, feelings both mental and physical, and being non-judgmental and present with those feelings. The purpose of this type of meditation is to acknowledge all of the emotions and feelings you are experiencing in that moment instead of ignoring them; alternating between positive thoughts and negative thoughts in hopes to invoke peace and awareness.

5. Mindset – Changing your mindset is another way to increase your ability to overcome depression and deal with the challenges and stress of our daily lives. If there is something you are unhappy about or a particular situation that is causing you to feel depressed, try to come up with a few positive outcomes of the situation or how the situation could be worse. Even though it may seem challenging to be optimistic write down a list and continuously use it to remind yourself to be positive. Also, consistently remind yourself of even the smallest things in your life that are going right, that make you happy, and you have to be proud of.

If you're going through something now, keep your head up, you're not alone, and you most definitely can confront any challenge!

By Marisa Molina

Marisa Molina has a B.S. in Molecular Biology and Master’s in Public Health, Epidemiology. She currently manages a research study on obesity and exercise funded by the Centers for Disease Control and Prevention in South San Diego County. She has a passion for all things health-related and hopes to increase health awareness by sharing current scientific research with mainstream audiences.

If you’re ready to take the first step, begin your transformation by clicking the transformations below!

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Juicing for Maximum Weight Loss

When juicing for weight loss a lot of people email me and call me all the time asking how to do it.

Aside from the fact that juiced fruits and vegetables have very low calories and no fat, they are loaded with a variety of high quality vitamins, minerals, antioxidants and enzymes that help your body function at its best.

The reason juicing helped me was largely because I was consuming a whole lot of empty calories and I felt unsatisfied all of the time. In a state of being un-satisfied I did what anyone would do in my situation and I ate more. So much more in fact that it didn’t matter how long I would work out in the gym my body remained the same.

Desperate for answers and tired of the mundane complacency I had an wise old man tell me that if juicing worked to help him rid his body from cancer, what would it do for me? Healthy but not at the level of performance I wanted to be in I decided to take a chance and boy am I glad I did.

What started out as 1 green drink per day escalated to 2 and then the Alpha Reset (5 day juice cleanse) that has transformed thousands of people all over the planet.

As summer approaches it’s important to feel your best, It’ time to finally get the body you want and deserve. Let’s talk about how you can go from average to awesome in the next 60 days before summer comes.

3 Tools for Maximum Weight Loss

1. How You Start Your Day is Everything

Starting your day with a little bit of lemon and warm water will alkalize your system.

2. Drew Shares a Juice Recipe

When Juicing for maximum weight loss, it is important to avoid a lot of fruit in your recipes. Sometimes people use too much fruit on the Alpha Reset and they wonder why they aren't losing any weight.  Juice Recipe - Cucumbers (1 or 2), 3 Stalks of Celery, 2 Leaves of Kale, 1 Lemon, 1/2 Apple, 2 inches Ginger (will speed up your metabolism).

3. Automating Your Juicing Schedule so Success is Inevitable

Use your alarm function on your cell phone to remind yourself to juice!  Use the alarm to remind yourself when to eat and when to juice!  Don't wait until you are thirty or hungry. Preparation is your key to success!

Are you ready for the FitLife.TV Summer Challenge?  Register by clicking the banner below!

If you’re ready to take the first step and begin your transformation, click the transformation below!

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There is a lot of confusion when discussing lean. According to Livestrong.com, lean muscle is a concept related to lean body mass, which is the content of the body minus fat.  Simply put being lean as it refers to physique is the amount of muscle on the body independent of fat, bone and other parts.

There are seven simple things you can start doing today to help you be a lean healthy machine.

Lean people do not diet.

Contrary to what many think, lean people do not have super powers that help them deny themselves of food better than the rest of us. Studies show that the number one reason for future weight gain is dieting now. Muscle is our body’s main calorie burner. When we diet we are restricting calories and that reduces strength, bone density and muscle mass. A study in the journal of Psychosomatic Medicine found that tracking your diet in a food journal can actually boost stress levels, which then raises cortisol levels, which is linked to weight gain. So by dieting, we are actually setting ourselves to see a larger number on the scale.

Lean people do not go fat-free. Fat does not make you fat. We need fat in our diet to help process nutrients such as vitamin A, D, and E. The sad news is that many “fat-free” foods are full of sugar, which means more calories, than their “full-fat” counterparts. A study held in Europe found that people who tried to eat a “low fat” diet had the same risk of being overweight as those who ate whatever they wanted. The American Heart Association says that fat-free labels lead people to consume high amounts of unhealthy sweets. Fat-free will send you running back in an hour, for more. It is important to remember that fat keeps you full and satisfied.

Lean people sit down to eat. A Greek researcher recently reported that eating more slowly and savoring your meal can boost levels of two hormones that make you feel fuller, and researchers at Cornell University found that when people sit down at the table with already full plates of food, they consumed up to 35 percent less than they did when passing serving dishes around the table. When you sit down and enjoy your food, you eat less which leads to a leaner healthier you.

Lean people know what they are going to eat next. Dutch researchers say that planning what to eat when you get hungry may help you shed pounds faster. They posed their subjects questions like “if you are hungry at four o’clock, then what? The ones that answered, “I will eat some almonds” were more successful at losing weight than those who didn’t have an answer.

Lean people eat protein. A New England Journal of Medicine study looked at a variety of eating plans and found that eating a diet high in protein and low in refined starches such as white bread was most effective for weight loss. People who eat moderately high levels of protein are twice as likely to lose weight, and keep it off as those who don’t eat much protein. The body takes longer to digest protein, so you stay fuller longer.

Lean people move around. It is as simple as taking a 30-60 minute leisurely walk or a 20 minute bike ride. For the parents out there, playing with your kids for 30 minutes or fishing for the fishing lovers out there will help keep you a lean machine. They say a body in motion stays in motion, and you can do this by doing things that are fun.

Lean people watch less television.  According to the Center for Disease Control and Prevention, only 18 percent of people who watch less then two hours of TV a day have a body mass index (BMI) of 30 or more. But of those who watch more than four hours of TV a day, 30 percent have a BMI that high or more. A recent study of people who successfully lost weight found that 63 percent of them watched less than 10 hours of TV a week. If that does not inspire you to turn off the TV, consider this, a study held in Australia recently found that every hour in front of the television trims 22 minutes of your life.

Understanding these seven rules, coupled with the delicate balance of calories in versus calories burnt will lead to a leaner and healthier you.

By Kivata Kithome

Kavata Kithome is a lifelong advocate for living your best healthy and long life. While working closely with gym owners and personal trainers she was able to sculpt a well-rounded view of fitness and how to incorporate it with a healthy balanced diet.  She is a regular monthly contributor to the examiner as well as running her own Positive Living blog where she offers tips, tricks, and advice of how to live simply.

If you’re ready to take the first step, begin your transformation by clicking the transformations below!

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Carol lost around 14 lb in just one month. Wanna know her secret? Listen right away to her testimony.

HOW DID YOU HEAR ABOUT IT?

Saw a post on facebook with Drew

WHEN DID YOU START AND WHAT'S YOUR REGIMEN?

Started juicing one month ago. 1st week stopping bread, sugars, processed foods and juicing 3x day.2nd week juicing 3 to 5 times aday and one to two healthy meals a day. 3rd week juice fast all week,5-7 juices mostly veggie and small amt green apple,4th week still juicing all week daily.

WHAT VEGETABLES/FRUITS/ITEMS,ETC. DID YOU MOST FREQUENTLY JUICE?

all organic, kale spinach, chard, cukes, carrots, red/green peppers, lemon, celery, green apples, beets, basil, parsley,mint, ginger root, carrots, arrugala,watercress,cilantro,yell squash,tomato,onins,and mix and interchange

HOW MUCH WEIGHT HAVE YOU LOST SINCE THE BEGINNING OF YOUR JUICING JOURNEY?

13.8 lbs

WHAT OTHER BENEFITS HAVE YOU EXPERIENCED?

high octane energy,sleeping better & w/o night sweats and feeling great. pss no pain in my side from my auto-immune disease Nash

DESCRIBE YOUR EXERCISE ROUTINE DURING THIS TIME.

walking and some treadmill

HAS YOUR LIFE OUTLOOK CHANGED?

such great optimism!!! I AM OFF MY CHOLESTEROL STATIN DRUG AND WILL SEE IN JUNE BLOODWORK IF IMPROVED BY ITSELF FROM JUICING. MY HEALTH IS WHAT THIS IS ALL ABOUT.

WHAT WORDS OF ENCOURAGEMENT WOULD YOU GIVE SOMEONE JUICING FOR THE FIRST TIME?

DON'T GIVE UP THE FIGHT TO IMPROVE YOUR HEALTH ON YOUR OWN,YOU ARE THE MASTER OF YOUR BODY!!

If you’re ready to take the first step, begin your transformation by clicking the transformations below!

 What is YOUR story? Please help us inspire others to take massive action!

The post Carol in her one-month epic weight loss appeared first on Fitlife.TV | Health Education | Fitness Education | Healthy Recipes.

Geo lost 25 pounds from the start of his juicing.

At the age of 52, he decided to give health a commitment. Walking 3 miles every day and taking the pace of juicing slowly, he's now reaping the fruits of his labor.

After Alpha, Beta Breakthrough is his next goal.

HOW DID YOU HEAR ABOUT IT?

I found Fit Life on Facebook after deciding to change my health.

WHEN DID YOU START AND WHAT'S YOUR REGIMEN?

First, I started by drinking Lemon Water for a Week. Then I started drinking smoothies in the morning in addition to having lemon water all day. In the third week, I started The Alpha Reset.

WHAT VEGETABLES/FRUITS/ITEMS,ETC. DID YOU FREQUENTLY JUICE? 

I love Juice recipe #1 : Parsley, Kale, Lemon, Ginger, Celery & Cucumber

HOW MUCH WEIGHT HAVE YOU LOST SINCE THE BEGINNING OF YOUR JUICING JOURNEY?

Before Alpha Reset

I've Lost 25 lbs. since I started.

WHAT OTHER BENEFITS HAVE YOU EXPERIENCED?

When I started. my cholesterol was 235 and my sugar was 6.8%, which is very bad. My doctor Placed me on Metformin twice a day and Atorvastatin once a day. Now,  I'm not taking Atorvastatin (with the doctor's approval) and I'm only taking Metformin at night before I go to bed.

My Cholesterol is at 110 and my sugar is 5.3 % . I  told my doctor to use juicing as her new way to lose weight.

DESCRIBE YOUR EXERCISE ROUTINE DURING THIS SUMMER.

During my juicing, I walk 3 miles everyday. Now, I ride my bike in my neighborhood for about an hour. It's easier on my knees.

HAS YOUR LIFE OUTLOOK CHANGED?

Well, I told my wife that I wanted to lose the weight and get health so that I could extend my life expectancy. We are trying to have kids and carrying that extra 25 lbs wasn't going to make life any easier.

WHAT WORDS OF ENCOURAGEMENT WOULD YOU GIVE SOMEONE JUICING FOR THE FIRST TIME?

After Weeks of Alpha Reset

I used to think of what to make for each meal hours right after breakfast. Now, every single day, I look at eating as " What Am I Gonna Do to Nourish My Body?" & not  "What Day Is It? Let's Celebrate", or "I'm Eating for the Purpose of Enjoyment".

The process of eating is to nourish your body so that we can help it to be at its best shape possible. We just need to give it the right stuff. It will do the rest.

ADDITIONAL INFORMATION/NOTES/COMMENTS,ETC. 

If you can feed your Juicer you can feed your self.

Remember that when you're in an airplane, they tell you to place the Oxygen Mask on yourself first so that you can take care of others. If you chose not to take care of yourself, you won't be around to enjoy your community, your friends & your family.

If you’re ready to take the first step, begin your transformation by clicking the transformations below!

What is YOUR story?  Please help us inspire others to take massive action!

The post Geo's Alpha Reset Transformation: Down Over 25 lb with Juicing appeared first on Fitlife.TV | Health Education | Fitness Education | Healthy Recipes.

Ladies, Do you know the common myths about your metabolism? Being a personal trainer and a new mom I am constantly getting compliments on how quickly I returned to my post baby shape. To be honest I am actually in better shape now then I was before I became pregnant. I am super excited to share what I have learned with you and encourage you in your own healthy lifestyle journey. What I am about to share with you is no secret. It is actually science.

Your body craves fats, carbs, and protein. We each need the right amounts of these to function and sustain normal everyday activity. When we start to restrict calories and at the same time increase our level of activity it can have a damaging impact on metabolism. If your metabolism, or the rate at which your body can burn calories, becomes impaired so does your ability to loose weight. It is as simple as that.

Myth

Doing low intensity cardio for 1-2 hours a day will increase my fat loss. The machine says I am in my optimal fat burning zone so that means I am burning fat and only fat.

Truth

While you may think you are doing yourself a favor with those 2 hour cardio sessions you are actually eating up muscle and reducing your metabolism.

Myth

Cutting calories from my diet, especially from fats and carbs, will help me loose weight faster.

Truth

Cutting calories will damage your metabolism and put your body in starvation mode. By being unaware of how many calories your body burns on a daily basis and restricting your calories you will damage your metabolic rate, actually making it harder to loose weight.

Myth

I am not going to lift weights because I don’t want to bulk up.

Truth

Lifting weights builds muscle and muscle helps burn calories. The lesson here is to lift heavier weights and do it frequently.

Myth

I need to log long hours at the gym to see results and stick to the same routine each time I am there. I won’t be able to track my progress if I deviate from my routine.

Truth

Your body likes to be challenged. Switch it up! Try a High Intensity Interval Workout (HIIT). By challenging your body you are encouraging your metabolism to stay active. An active metabolism is the key to fat loss.

Each day I eat around 2000 calories. I try to lift weights everyday, carrying around a 20 pound baby is great exercise, and I also like HIIT style workouts. My husband is a firefighter and we both juice every morning. You can see my before and after baby pics below.

You can’t make up abs. So ditch that latest fad diet, get your lift on, and start thinking in terms of overall long-term health.

By Tamara Buschel

TAMARA BUSCHEL is a certified yoga instructor and personal trainer. She is a mom, wife to a firefighter, and blogs about it all on The Workout Mama, www.theworkoutmama.com. Connect with her on Facebook,  Pinterest, Twitter @theworkoutmama, and Instagram @tambuschel.

If you’re ready to take the first step, begin your transformation by clicking the transformations below!

What is YOUR story? Please help us inspire others to take massive action!

The post Fat Loss Secret Weapon: Your Metabolism appeared first on Fitlife.TV | Health Education | Fitness Education | Healthy Recipes.

Simply by healthy and regulated juicing, Jamie lost about 26 pounds in just 17 days!

Let's hear more about this inspiring story of Jamie Pennel. We never know, a new beginning is knocking right in front of us by taking this learning chances.

HOW DID JUICING BECOME A PART OF YOUR HEALING PROCESS?  HOW DID YOU HEAR ABOUT IT?

I watch the documentary "Fat, Sick, and Nearly Dead" about a year and half ago. It really got me interested in juicing. I bought a juicer and it sat on my counter top for a year barely used. Then here recently I have been so tired, I found myself wanting sleep instead of spend time with my family. I was determined to feel better. So I prepared myself for a juicing journey.

WHEN DID YOU START AND WHAT'S YOUR REGIMEN?

I started juicing April 17, 2013. I drink 64 oz of juice a day. I am on my 26th day of a juice fast. I planned on doing the fast for 30 days, but I feel so amazing I want to keep going.

WHAT FRUITS/VEGETABLES/ITEMS ETC. DID YOU MOST FREQUENTLY JUICE?

My favorite combination is kale, spinach, celery, cucumber, mint, and pineapple. I really use to hate the taste of beets and now I love beet, apple, and ginger. It amazing how juicing can change your taste.

HOW MUCH WEIGHT HAVE YOU LOST SINCE THE BEGINNING OF YOUR JOURNEY?

My starting weight was 250lbs. On day 17 my weight was 224lbs. I lost 6 inches in my waist. I will do a weight assessment in day 30.

WHAT OTHER BENEFITS HAVE YOU EXPERIENCED?

My mood has changed tremendously. I feel better! I can't stop smiling! I never knew I could feel so ALIVE! I think more clearly. I can do my job better. My energy level is through the roof. I have motivated co-workers to start juicing. I have a more positive outlook on life. This has been an amazing journey.

DESCRIBE YOUR EXERCISE ROUTINE DURING HIS TIME. 

Now that I have all this energy I love working out. I do lots of cardio and light weights. I live in Seattle and the weather is not always in my favor for working out. I purchased Nike 265 for the Xbox kinect. It is amazing if you can't get outside to workout.

HAS YOUR LIFE OUTLOOK CHANGED?

I remember my first week of juicing I thought to myself I was not going to make it 10 days. After day 4 I woke up and I felt clarity. Something I have never felt before. Juicing has giving me clarity, happiness, and peace in my life. I finally have the energy to play with my kids without getting exhausted. I have the energy to give my husband love and attention he deserves. I love feeling AWESOME everyday!

WHAT WORDS OF ENCOURAGEMENT WOULD YOU GIVE SOMEONE JUICING FOR THE FIRST TIME?

The only person who can change you is....you.

ADDITIONAL INFORMATION/NOTES/COMMENTS, ETC.

I know juicing will always be apart of my life. I feel positive energy around me all day everyday. Even if someone is feeling down I always have an optimistic outlook to share with them. It feels so great to know family and friends are inspired by life changing juicing journey.

Most importantly, know that you’re not alone. We truly are in this together.

If you’re ready to take the first step, begin your transformation by clicking the transformations below!

What is YOUR story?  Please help us inspire others to take massive action by clicking below!

The post Jamie lost 26 Pounds in 17 Days With Alpha Reset appeared first on Fitlife.TV | Health Education | Fitness Education | Healthy Recipes.

It is that time of year when the flowers start to bloom and the sunshine makes a regular appearance. This is the perfect time to reset our bodies and cleanse our system. Juice cleanses are perfect for this. Try out a three day cleanse if you feel that you can’t commit to a longer one. Anything can be done for three days. Remember, this isn’t a quick fix; it is just a great gateway into the land of a healthier lifestyle!

Benefits of a Juice Cleanse:

•       More energy

The digestive system gets a break, so that energy used for breaking down solids is now freed up!

•       Clearer skin

When the colon has to deal with too much build up from processed foods, this can come out in our skin! Clearing out the gates can really make that skin glow!

•       Reset your taste buds

What you will notice after you complete a juice cleanse, is that everything tastes different. We re-establish that sensitivity to flavor.

•       Lose weight

This shouldn’t be the main intention of doing a cleanse, but the pounds will come off naturally. All that junk from your gut will be released.

•       Re-establish your relationship to food

Since you won’t be having solid food, this is a great time to see what surfaces when we aren’t able to have our favorite comfort foods. It is great to reflect and see if we are using food to become emotionally satisfied!

•       Improve immune function

It is said that our immune function is correlated with our digestive system. When we can detox our digestive system, this creates a stronger immune system.

REMEMBER: After you do a juice cleanse, it needs to be paired with a healthy lifestyle. If you are going to give it a try, you need to make sure you keep incorporating nutrient dense foods, juices and smoothies once you have completed a cleanse. Here’s a great juice recipe that is super simple to make:

By Kaitlin Stephens

I struggled first hand with disordered eating as a teen and a young adult. Today I am completely free and look at it as a blessing in disguise! I am here to be by your side, step by step to allow that inner beauty to shine!

http://www.groundednutrition.com/about/
http://instagram.com/kaitlinstephens

 If you’re ready to take the first step, begin your transformation by clicking the transformations below!

The post 6 Benefits of Doing a Juice Cleanse Right Now! appeared first on Fitlife.TV | Health Education | Fitness Education | Healthy Recipes.

If you are not a coach but would like to know if it’s your calling, consider these points.

1. Confidence

Know your value. If this is going to be your life’s work or legacy and all the knowledge you've acquired up until this point has helped you become who you are, then there is tremendous value in what you can offer.

Money is just energy - love is the highest from of energy. The more you love the more money comes back.

As an example, it is said that Pablo Piccaso was once approached by a little girl in a coffee shop. She asked him to draw a picture for her on a napkin. Pablo gladly accepted the offer. It took him about 2 minutes to draw something, and presented it to the little girl and her mother. Upon giving the napkin back, he asked for 2,500 dollars. The mother was enraged, asking how he could charge this. Pablo quickly replied, “Though it took me 2 minutes to create this now, it took me 20 years to become the artist I am. I'm not charging you for my time - I'm charging you for my experience.”

This hit home with me when I first started coaching. Most of my colleges were charging 100-150 dollars and hour. I quickly saw that with this limiting mentality, my coaching career would go nowhere quickly. So I raised my price point. I started owning my value and charging clients $10-25k for a full transformation. Everyone thought I was crazy and it would never work. Not only did it work, but on many occasions I didn't charge enough. (More on this in the future.)

2.  Congruency

This is one of the most overlooked traits in our business. Most online coaches, life coaches, and fitness coaches are so far out of congruency that I wonder how they are even getting any clients.

When I go to the gym, I look around at the trainers and who I would want to look like or who has an infectious attitude about life that just puts you in a good mood - and it's very rare that I find anyone.

If you are going to be a demonstration in the community and in life, own who you are. DON'T be the man or woman talking about transforming people and be the first person at happy hour on Friday. People are smart and they will subconsciously feel your incongruence, your unrest, and your dissatisfaction. DON'T be the internet marketer that is teaching you how to get a six pack, while hiding a beer belly behind a computer screen all day.

If everyone started owning who they were, we would see the world shift over night.

3. Consistency

My friend Tim Ferris wrote a book called The 4-hour Work Week, and I think it's poisoned a lot of people’s mentality when it comes to work ethic. When it comes to building a coaching business, it has to be born from life experience over a course of a few years. There are no 4-hour work weeks. You can get a lot of great info from that book on how to automate it, but you have to bust your booty to get it. You really have to love what you do so much that it is not work. Make it fun, and I believe this is one of the pieces to true happiness.

4. Charity & Compassion

When you are not out charging what you’re worth, there are going to be people who need you. Never fear giving, it is not a waste of time and the universe will always find a way to pay you back.

The greatest gift in life is to give someone something that they never could give you back.

5. Connectedness

To be truly effective as a coach you have to live outside of yourself for a moment and truly connect with your client. Put away the monkey mind and listen, not only with your ears but with your heart. Step into their world. Don’t intend to bring them out of it, but exist in their world so that you can understand them more fully. Strive daily to be more invested in their life and goals than in your own.

6. Compliance

Accountability! This is bar none one of the most important obligations as a coach. Your client is not paying you for a friendship they are paying you for results and sometimes you have to be tough. Your clients won't usually test you on purpose, but due to the nature of their programming in the state of being a human we subconsciously do.

7. Customization

As different as you and I look on the outside, our insides are different. Therefore, you have to be ready to move in a myriad of directions at once. This is where training comes into play. By performing and witnessing thousands of transformations up until this point, we at FitLife have an understanding of what works for different types of people. There is no one-size-fits-all solution.

“It is never too late to be what you might have been.” - George Eliot

If you are passionate about starting a coaching career, know that it will be a lot of work… but it will be worth it. Knowing that we are literally saving millions of people’s of lives through this vibrational ripple of love is one of the greatest feelings I could have ever dreamed of having.

To recap on this post:

1. Confidence - Know Your Value

2. Congruency - Be Who You Say You Are

3. Consistency - Consistently Carve Out Your Dream

4. Charity & Compassion - You Can Never Give Enough

5. Connectedness - Step Into Their World

6. Compliance - Accountability Is Why We Are Here

7. Customization - Be Ready For The Game To Change

I hope you enjoyed this post as much as I've enjoyed writing it. I appreciate all of the support and encouragement that you've supplied this movement.

Remember, We're In This Together,

 Drew

If you’re ready to take the first step, begin your transformation by clicking the transformations below!

The post The Biggest Pitfalls New Coaches Make appeared first on Fitlife.TV | Health Education | Fitness Education | Healthy Recipes.

I recently watched a movie that focused on mental illness and the struggles that the patients have to endure, and it got me thinking on some things I can do to help me protect my brain. I have to admit that the brain, on one side has always fascinated me, but on the other, has been very elusive and scary. There so many things that the brain controls and if one thing goes wrong, everything else in the body is thrown off as well. So this movie inspired to find ways to protect and enhance my brain and help it be as healthy as possible.

There are ten simple things we can start doing today to help keep our brains in top-notch shape.

1. Leading an active lifestyle and exercising regularly.

Taking time to exercise regularly helps prevent memory problems. Studies by Dr. Henriette van Praag of the National Institute on Aging, show that exercise can even improve brain function of people with mild cognitive impairment. Taking a brisk walk, going for a swim, doing aerobics or my personal favorite yoga, are some of the exercises that can be included in your daily routine. No need to overdo it, just stay consistent with it.

2. Exercising and challenging your mind.

An active brain stays sharp and continues to produce new connections between nerve cells. Studies have shown the benefits of solving crossword puzzles and other brainteasers on a regular basis. While watching television, pick thought provoking information, basically anything on the Discovery channel, the History channel, or the science channel. Playing games like chess and reading books also have shown to be very helpful in keeping the brain sharp.

3. Eat Clean!

I think the most important thing in not only brain health, but also your overall health, is eating a healthy clean diet. That means a diet that is low in saturated fats, sugar, bleached white flour, and junk food and that is very high in fruits and veggies, will keep the brain healthy. Eating colorful fruits and veggies will also keep the body trim and help protect against life threatening diseases such as cancer, diabetes, heart disease, and stroke.

4. Managing and/or avoiding stress all together is very important. According to Dr. Oz, when we are stressed, our brain releases cortisol. This hormone in small amounts is normal and can be regulated by the body, but under constant stress this hormone can cause a depletion of energy storage, stress-induced hypertension, effects on metabolic process, ulcers, hampered growth, decrease in testosterone levels in males and irregular menstrual cycle in females, and worst of all increased likelihood in infectious diseases. Avoiding stress can be as easy as simplifying your life, and making time to be grateful for what you have. Other ways are using yoga, and meditation.

5. Sleep more!

Getting enough restful sleep is essential in keeping the brain sharp and healthy. According to the National Sleep Foundation, adults need between seven and nine hours of uninterrupted sleep every night. Sleep enables the body and brain to heal and recharge. With enough restful sleep we are healthier, happier, can think more clearly and have better long-term memory as well.

6. Get those antioxidants.

Studies have shown that eating foods that are high in antioxidants help prevent and slow age-related declines in memory and learning. Blueberries, cranberries, dark grapes, and pomegranates as some of the best sources of antioxidants and adding them to your smoothies not only enhances the taste, but also your brain.

7. Consume Omega 3-fatty acids.

Adding essential omega 3-fatty acids in your diet will help protect the brain against age-related decline, while maintaining proper brain function throughout life. Fatty cold-water fish, like sardines, and tuna are some of the best omega-3 sources. For the vegans and vegetarians, walnuts, flax seeds, and chia seeds do nicely as well.

8. Talking and interacting with other people are very important.

Having a social life keeps the brain active and sharpens thinking. Interacting with friends and loved ones helps maintain and/or alleviate stress. Studies show that spending as little as ten minutes talking with another person is as effective as mental exercises like solving crossword puzzles.

9. Stay away from unhealthy habits like smoking.

According to the Mayo Clinic, smokers have twice the risk of developing Alzheimer’s. The good news is people who have smoked for years can reduce their risk of memory problems just by quitting.

10. If you drink, drink in moderation.

According to Dr. Rosen (one of Dr. Oz’s colleagues), women can drink ½ -1 glass of wine (preferably red) and men can drink 1-2 glasses of wine every night. Anything more will cause issues to the liver, premature aging and shrinks the brain. Low amounts of red wine have shown to protect against heart disease, and cancer.

The good new is keeping the brain healthy is not complicated. Adding one or more of these steps will help not only protect your brain but enhance as well.

By Kavata Kithome

Kavata Kithome is a lifelong advocate for living your best healthy and long life. While working closely with gym owners and personal trainers she was able to sculpt a well-rounded view of fitness and how to incorporate it with a healthy balanced diet.  She is a regular monthly contributor to the examiner as well as running her own Positive Living blog where she offers tips, tricks, and advice of how to live simply.

If you’re ready to take the first step, begin your transformation by clicking the transformations below! 

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