Nutrition Tips

STUCK happens : What is the #1 Obstacle?

stuck-happensEveryday I witness STUCK. People STUCK. Complacent. Venturing nowhere. So I was thinking about how often STUCK happens. I started asking myself what is the biggest barriers people have in life?

What came to mind was the BELIEF that they cannot change. The belief that their fate is sealed. That at a certain age your personality, your mode of operation, your way of doing things, the category in life that you are slotted into is STATIC.

I was trying to figure out the WHY behind doing what I do. What is it that drives me? Why am I so passionate about what I do?

It came down to this. I believe in PEOPLE. I believe that each one of us has the capacity to CHANGE, to really truly and honestly change.

WHY?

1st because I have witnessed it in me. Through my time in prayer and my growth in my faith I have witness CHANGE in me, in my attitude, in my confidence, in my mode of operation and consequently the environment and relationships surrounding me.

2nd I have witnessed it in the person closest to me. My wife Jen. How she has battled to arrive in a new place and stand on new victorious ground in her life.

Thirdly – In my travels all over the place I have met amazing people with amazing stories of victory. Of lives changed and new mindsets gained.

I have spent many hours heck DAYS, MONTHS, YEARS, SEASONS letting my grasp loosen on the hope that things can be different.

Strengthening my grip on hope has been a result of allowing the battle to be my training ground. The failures, the missteps, the backwards slides – I can either be honest about them (not in a self shaming way) or let them serve as proof that change is not possible.

I have been working on choosing a higher level of self awareness. I often ask myself this question

“How is that working for you Ira?“

In the face of frustration I ask myself “Are you going to keep being frustrated banging your head against the wall trying to do the same thing yet somehow believe you can achieve a different result?“

OR “Are you going to exercise your capacity to do things differently?“

I have resolved to stop waiting around STUCK. Stop waiting around for other people to CHANGE or my environment or circumstances to change. I remind myself daily of my verse from 2 corinthians a reminder that “At all times I have all that I need to abound in every good work.“ I have the verse hung right above my desk so I can re-read it everyday.

There are still days I give into complacency. You know, a bowl of crap food (that I really don`t want) scrolling through endless and mindless social media feeds (that I really don’t care for) BUT there is a difference. I have shaped a NEW belief. That we as people have been gifted the capacity to choose, to change, to chart a new course, to arrive in a different place.

The choice is ours.

Do I sit in shame around my perceived failures?

OR

Do I take a seat in a chair with an elevated perspective over them? Constantly learning and claiming ownership over my failures because I have a firm grasp on the HOPE that I can actually change?

It is only your BELIEF that holds you back. You want and desire change? START there, with whether you BELIEVE it is possible or not.

You Have A Built In BS Meter

built in BS meter

Your body is amazing. Did you know that the composition of a mothers breast milk will changed based on the nutritional needs and deficiency of her baby. It is believed the process is regulated by the baby’s saliva as it feeds.

What does that have to do with your built in BS meter?

Do you not think your body as an adult has the same capacity to assess itself and place a distress call when it is lacking certain nutritional content?

I want you to start trusting that your body is intelligent. There is a reason your body is not satisfied when you eat CRAP.

Your body does not count calories. Your body is constantly balancing nutritional content and its’ needs. Your main objective may be to be skinny but that is not your body’s main objective. 

Your body is your advocate. Your body is begging you for a functional level of minerals, vitamins, and nutrients to run all of its’ systems optimally. Until you give your body what is is really asking for it will keep pleading with you through cravings, prompting and unsatisfied red flags.  The problem is previously these built in instincts would motivate you to climbing a tree to grab that coconut. Now you just look down at the target check out and grab pseudo food to stop the pleading, which is much more appealing yet far less appetite suppressing.

Don’t think your body is fooled easily either. Grab that low calorie pretend chocolate bar sweetened artificially and slap the words energy bar-low fat-low calories on it your body is going to call you OUT,

“BS! That is crap! I want REAL food to deal with REAL issues beyond your summer bikini dilemma.”

Remember a calorie is a measurement of energy. Please be aware of how much energy is in your food BUT  if you are just balancing your calorie intake and not paying heed to nutritional content you are not going to “win”. Your body is a fine tuned machine held together by nerves and a chemical explosion of hormones that will beg you more persistently than any 3 year old that NEEDS something from you right now.

Stop underestimating your body. Start listening to it. Start trusting it. The more you give it what it wants (a variety of food closest to the way God made it) the less it is going to keep nagging you for more AND Guess what? Even though it is not your bodies main objective your bathing suit will fit better.

How You Can Eat More and Lose Weight

Eat MORE and lose weight?………well that got your attention didn’t it? 

Before you read on I want to be upfront. There is no magic in this information. No, I am not going to sell you a miracle substance. I am not going to convince you there has been a breakthrough in science and a discovery that will astonish you. There is no thorny once thought extinct plant that you can sprinkle on the cheese burger of your dreams and LOSE weight!  And no it is not available at one low price for a limited time….sorry :(

I am going to just show you a couple slides from a real person’s calorie management device to illustrate the power your small choices have in a day.

What do I want you to learn from it?

2 things

(1) Small choices add up

(2) You can eat more when you move more

When I was a Kinesiology student I remember hearing about some studies where large companies would hire a specialist to come into the sedentary workplace to come up with a plan to introduce more movement at the work place. They did mean things like lock the bathroom door to force people to walk further to another bathroom. They turned off escalators, introduced standing workstations, provided lunch time exercise classes, and several other “forced movement” tactics.

By the way forcing people to do things is never a way to actually change anything.  Change begins from the INSIDE, not by forcing change in the external environment. STOP AND TAKE THAT IN Change is an inside job!!!

FOCUS Ira ;)   Ok back to the experiment. I recall thinking (very sarcastically I might add) “Really? As if taking stairs, parking the car further away or standing at my desk would add up to anything significant.”

Enter the calorie management device.

 I starting working with a device a couple years ago that you wear on the back of your arm all day, you can even sleep with it on. This device measured with over 93 percent accuracy how many calories you burned in a day. I was testing the device on myself and was surprised by the results. On a Friday I had gone to the gym in the morning and done a really intense 1 hour spin class. Then I return home and sat at my desk for a good chunk of the day catching up on administrative tasks. Saturday morning I woke up early,  cleaned around the house, walked around the mall, did some grocery shopping, shovel the driveway (it was winter), and did not workout.

Well guess which day I burned more calories on? I will give you a hint it was not the day I worked out! What the device reveal to me was the vastness of the impact our sedentary lifestyles are having on us. You may go to the gym before or after work but if you are still sitting all day it may come as a surprise to you how few calories you are actually burning.

Here is two days in the life of one of my clients.

DAY #1 A movement filled day!

good day

On this day working out, running errands, walking the dog, shopping around the city her calorie burn was  3201 calories. Which means she can eat 2200 calories and still be on track to lose 2 pounds by the end of the week!

Lets compare that to a couch day. She did not leave the house, she watched TV, read some books, and got up to prepare some meals. In the evening she did a little extra time on her feet cleaning up and preparing a meal.

Day # 2 Sedentary Day

bad day

On this day she burned almost 1000 calories less than the previous example.  Guess what that means? In order to stay on track for a 2 lbs a week weight loss she would only be able to consume 1167 calories. That is nearly 1000 calories less then Day #1!

What does 1000 extra calories look like?

Apple (79)

24 Almonds (163)

Hard Boiled Egg (72)

2 slices of bread (120)

1 cup of cubed avocado(241)

Roasted Chicken Breast (280)

SO how can you eat more and still lose weight, move MORE! This is the way I look at it. Small changes do add up! Moving more allows me to add more nutrient dense food to my daily routines. Food is medicine and if I can eat more of the healthy stuff it is going to help deal with the nutritional deficits that are occurring with the standard north american diet.

One last note, be conscious of how much movement you are doing in a day. Each day may not present itself with the same opportunities to move. So if you find yourself on a day where you are moving less, eat less.  Equally as important if you are moving more, EAT MORE! Not just for the sake of eating more but also to keep up with your ENERGY demands!

Episode #6 Call It What it Is!

Episode 6

Are you like me and have a hard time resisting the bite sized Halloween treats in the cupboard this time of year?  Well grab a BIG BLACK marker cause here is a tool you can use to start training up your mind to make better choices. Are you thinking I do not have a big black marker (excuses come so quickly don’t they) Well you can use your imaginary black marker too!

Episode #4 I Do Not Care What You Eat: Part 3

I Do Not Care What You Eat: Part 3 

csfit episode 4

In Part 3 of the series I do not care what you eat we address DESIRE.  As you choose to put your comfort in God rather than food your desire changes.  You begin to DESIRE the things that He desires and your food choices become easier.  It is not about forcing yourself to eat your vegetables it about really wanting your vegetables because they nourish your God given dreams!

Episode # 3 I Do Not Care What You Eat: Part 2

I Do Not Care What You Eat: Part 2

epsiode 3

This is the 2nd part of a three part series of Cornerstone Fitness TV. The most important moment when it comes to your success in starting new eating habits comes from the moment you fail. It is what you do with your failures that will define your chances at victory!  Food was made for pleasure, it is good for your body and is meant for you to enjoy.  We get in trouble when our enjoyment tips into guilt and condemnation. As a christian we learn there is no condemnation in Christ which means, thoughts, heaviness, burdens about your mistakes and short comings when it comes to food are ALL false.  God has forgiven us and is FOR US, not against us. Condemnation holds us down, keeps us in that pit of missteps and unhealthy habits. Start changing those voices in your head that beat you up and keep you down ask God to replace them with TRUTH!

Episode # 2 I Do Not Care What You Eat: Part 1

I Do Not Care What You Eat : Part 1

epsiode 2

Part 1 of a 3 part series on why it is not about the food. In this episode of Cornerstone Fitness TV I talk about how dealing with the feelings associated with food is more important than me giving you a list of foods to eat or another diet to go on.  Are you using food to give you a sense of comfort or perhaps it is a sense of control? To change the food you eat, we need to get to the root of the relationship you have with your food. Lets start learning to love good food.  Take our comfort to God and while we are at it give up our need for a sense of control to HIM, this is called surrender and it is a very healthy posture.