Self love for health and fitness | Kim Knight

Today, we have Kim Night. Kim is a health and personal transformation coach living in Auckland, New Zealand. She shows people how to identify and resolve the absolute root cause of chronic physical pain or fatigue without medication or supplements. She also specializes in stress and anxiety with action. 99 percent of her work with clients is carried out remotely over phone, through online webinars, and online self-help programs. Her professional training and client experience are extensive.

Unable to work for over 10 years, her own recovery from CFS, anxiety and clinical depression led her to try over 160 different therapies on her journey back to health.

Kim says she dealt with a lot of people and she includes herself in that list. When she was a kid, she loved doing sports. She talks about limiting beliefs deep in the unconscious that make her feel bad. She thinks our limiting beliefs limit us from being happy or healthy. That’s why she feels it’s important to identify these limiting beliefs. Limiting beliefs such as “I am unworthy” kind of destroy us. I am unworthy and I am not good enough are common limiting beliefs among many.  That’s why she believes we need to re-empower ourselves. We are designed to be happy, healthy and joyful. That is our natural state. If you have these limiting beliefs running in the subconscious, it does not matter what you say in your conscious level and will stop us every time.

Kim believes we need self-discipline and willpower to push ourselves through into good practice and do whatever makes us happy. She says we need to understand it’s about self-love and self-respect. When we do good things for ourselves like eat well or exercise, we are loving, caring and respecting ourselves.

So, when we want to achieve something or anything, we have to have self-love.

Here are relevant links:

Qigong website: www.taohealthqigong.com

Facebook https://www.facebook.com/KimKnightArtofHealth

The love diet | Dr. Connie Gutterson

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

Tweaking to fit

In this client episode, John and Tammy evaluate their progress thus far and consider tweaking their program just a bit. They’re making progressions and improving their form, but they realize that alcohol consumption is also part of the equation. After all, alcohol calories are sugar. In the future, they will need to look at their volume and manage it against what other sugars they are consuming. Another important factor to consider is water consumption. They will want to keep drinking water to counteract the dehydrating effect with alcohol.

When evaluating their diet, John and Tammy recognize they are eating a lot of basic carbs—essentially eating a basic American diet. This will be one of the areas to tweak. They will reduce their carb intake, and once they start lifting weights, shift more to protein consumption than the carbohydrates.

Regarding their exercise plan, John is noticing his knees are more flexible and he’s having less pain at work. He’s doing push-ups, but would like to do more upper body work. Another tweak will involve starting push-ups in the standard position, not on his knees, and then dropping to his knees when he begins to struggle with his form.

Tammy mentioned she was having a bit of trouble with squats. While she is holding onto a chair to keep her balance, she will now try using the chair as part of her squat. She will adjust her positioning so that when she squats, her bottom will touch the edge of the chair, which will help take some of the pressure off her legs.

The key is to build the basic foundation and continue tweaking along the way. In the beginning stages, it will seem like progress is limited when you can only complete a small set. However, as progression grows, John and Tammy will be able to take on more reps and see a real improvement.

John and Tammy commit to health and fitness

Progression for results

Be a lab rat to find health and fitness

Want to know how you can get the best results for you? Become a lab rat to find your path to health and fitness! You can evaluate study data to see what might work best for you. Be wary of advice you see in the press or attention-grabbing headlines. Some of this is often based in fear-mongering to grab your interest. To be successful, you need to reflect about the true nature of the study. Usually, there is a test and control group to do a compare and contrast of results, from which statistically valid conclusions are drawn.

Some studies are metastudies. This is where several studies are evaluated and data is extrapolated to develop a new conclusion or bolster a prior conclusion. Look at how they were designed and pick apart why one was different than the other.

Some studies may have general assumptions. Analyze the data and think critically about the information that is presented. Some studies may include a very limited number of participants. The backbone of a good study will have a large pool of participants. Other studies may have bias or influence. In fact, some supplement companies will pay for a clinical study to be done. Be cautious of this as well.

All this being said, you have the opportunity to do experiments on yourself to be well-controlled. First, you must define your experiment. Determine how you will go about it and what your criteria will be. Do you want to lose five or 10 pounds in four weeks? Write that information down and keep track of your data. Want to try a low fat diet? Be clear on what that means to you so you can assess properly.

In the end, if you use common sense and do your research, you will be able to apply study findings to your own journey. Test something that you can sustain over time. If it works for you, systemize the program and make it a part of your daily life. Think of yourself as your own experiment—a lab rat on a journey to better health and fitness!

When what works for them doesn't work for you

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

Mike finds happy trails

Mike has an inspiring story. He embarked upon a health and fitness journey and in the process found happy trails. At 56 years old, Mike was living a sedentary lifestyle and gained a lot of weight. His wake-up call occurred when a good friend, who was three years younger and more active, almost passed away from a heart attack. He knew he needed to make a change.

Mike started off slowly. He took out his old bike and began riding again on flat trails nearby. The first few miles were tough, but he soon gained endurance and began riding further. Then he added swimming laps to the mix. Finally, he began using his gym equipment at home and later joined a gym.

In addition to his physical activity, Mike began tracking his calorie intake on My Fitness Pal. He soon realized he was overeating by about 2,000 calories per day! A big soda fan, Mike was challenged by his son to cut out the soft drinks. He also began eating food with fresh ingredients, including fish and vegetables. When he made these changes, he really noticed the weight coming off. When he went to see his cardiologist, the doctor was very happy with his progress. To date, Mike has lost a total of 42 pounds.

Mike’s two tips include:

1. Find an exercise you enjoy. Mike picked bicycling because he knew he would enjoy it and could make measurable progress. He set goals that were attainable and measurable.

2. Have a good support group. If you don’t have friends and family, use My Fitness Pal, which has a lot of great information and encouraging people.

Mike has found happy trails and you can too! To connect with Mike directly, find him on My Fitness Pal.

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

Low carb versus low fat diets

Have you ever wondered about the science behind low fat and low carb diets? Which one is better?

In a study from 2003, 40 people between the ages of 24 and 61 were evaluated during a 10-week program. This program looked at health outcomes as a result of being part of a low carb or low fat diet.

Those within the low carb diet had no more than 15% of their calories coming from carbohydrates. Those within the low fat diet had less than 18% fat in their diet. In the end, both groups improved and lost nearly the same amount of weight, with the low fat group having lost 18.2 pounds on average and the low carb group having lost an average of 18.8 pounds.

In addition, both groups lowered their triglycerides and cardiovascular risk. However, the low carb diet increased their HDL but saw no change in LDL. The low fat diet saw improved insulin sensitivity, whereas the low carb group saw no change with this. The low carb group also saw their ketones increase, while the low fat group did not experience this.

So both diets worked well in their own ways and showed weight loss. But how do you decide what will work best for you? To do this, you have to prioritize what matters most to you. If you want to impact your insulin sensitivity, perhaps the low fat diet is for you. If you want to see your ketones increase, then the low carb diet might be the right choice.

Ultimately, the right choice for you is the one that will work with your lifestyle. If the changes are not sustainable in the long-term, it won’t be the right fit. Consider what food you have access to and the nature of your everyday lifestyle. Be realistic. If you know you cannot give up bread and carbs, then perhaps the low carb diet is not for you. Choose one or the other and stick with it. The choice over a low fat or low carb diet is truly yours to make!

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

Can fasting be a healthy solution for weight loss | Jimmy Moore

This is part three of a three-part series with Jimmy Moore. If you are yet to listen to previous two parts, I recommend you to go back and listen to those.

Jimmy has been experimenting with fasting for a while. In fact, he was in his day fifteen of his fasting at the time of recording of this podcast. As he fasts quite often, it has become quite easy for him to forget to eat. Fasting for a period of 16 to 24 hours was no big deal for him because of his past and because he had been 410 pounds. In this regard, Jimmy consulted with Toronto-based Nephrologist doctor Jason Fung. Jimmy is currently collaborating a book called “Fasting Clarity” with him. Dr. Fung recommends fasting for periods of one to two weeks. Dr. Thomas Seyfried from Boston College advocates fasting for a week each year to prevent cancer.

It was a couple month ago when Jimmy started his first long fast. At the time of fasting, he drinks water, bone broth with sea salt, and kombucha. At the time of his fasting, Jimmy consumes about 100 calories per day. During a recent 17 1/2 day fasts, he lost 19 pounds. He was happy with the outcome. He is documenting every small detail so that he can include his findings in his book next year.

Jimmy wonders why fasting is not recommended more by medical professionals. Even temporary period of fasting can do well for our health. One reason he is writing his book is he wants people to know the benefits of fasting.

The scoop on ketosis with Jimmy Moore

Understanding cholesterol with Jimmy Moore

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

John and Tammy commit to health and fitness

In this episode, we meet Forever Fitness clients John and Tammy and talk about committing to health and fitness.

The commitment to health and fitness is the same as committing to your spouse. But committing to your health and fitness is something that you should not do for your spouse. You need to have self-love and do it for yourself.
Allan believes that making a verbal commitment is important. One needs to make vows to oneself about his or her commitment to be fit. One needs to write his or her vows, read it and feel it from heart.

Tammy admits she's uncomfortable  expressing that she wants to look better. Allan notes that when you take care of yourself and your body is good and healthy from inside, you should look better. There is no reason to feel ashamed of saying that because being healthy and looking better is effectively the same thing. One can’t look better unless he or she is healthy. Tammy finally clearly and confidently says she does want to be healthy and proud. And it’s important for every individual to say and feel his or her commitment to health and fitness.

Tammy finally clearly and confidently says she does want to be healthy and proud. And it’s important for every individual to say and feel his or her commitment to health and fitness.
John indicates he is inspired to push hard to reach his health and fitness goals. He is ready to make this commitment. John wants to have a long healthy life. That’s why he needs to make a vow to himself about his commitment to health and fitness.
John makes his vow saying “I John, commit to training my body for a happy, healthy future”.

Meet my clients John and Tammy

Tweaking to fit