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Weight Management 102 – How To Diet

January 16, 2013

Let me ask you a question, is it possible to weigh less than someone but be fatter than him?

Of course it is, in fact you would be surprised how fat some of the skinny people actually are. Why is this happening?

Well first I need to explain dieting to you and how it can be harmful for the weight management.

To Diet Or Not To Diet?

Every person who suffers from having a couple of pounds more than he/she should, desires to lose them fast and without a lot of effort. This is where the dieting programs come to dig some money. A lot of dieting programs focus on 1 general fact, that to drop 1lb of body fat, you need to lose 3500 calories.

When we calculate this ratio, it shows that if we lose 500 calories per day, we would drop 1lb of body fat in just 1 week. You think “Whoa, it is easy and the facts speak the truth.” Wrong! Let me explain why this is wrong in so many levels.

We are all unique, we all have different height, weight, muscle mass, body structure, body fat… we cannot get generalized by the fact that we drop 1lb if we lose 3500 calories. For each of us is different because we are all different.

Other thing is that our body is not a programmed machine. It is a living organism which adapts to changes. If you start dieting like this, let’s say you start eating 500 calories less per day, your body will adapt over time and it will enter a fat storage state. Why is this?

It is because our body doesn’t recognize dieting, it only recognizes starvation. Its senses show that you are starving so, in order to survive, it slows down your normal functions as well as your metabolism so it can store fat which is energy.

This puts your body in a fat storage mode and your body adapts with your calorie intake. This means that in time you will stop losing that 1lb of body fat and you will reach a plateau, where you won’t lose weight anymore and you’ll double your body fat gain.

You will start to feel tired, you will sleep more, you’ll crave for sugars and all of this is because your body was adapted to a different amount of calories. You will lose weight like this, but you will gain more body fat in the process. That is why a lot of skinny people end up with high body fat.

Our bodies are smart, their most important objective is survival and they don’t care about how you look or dieting. They will adapt in any situation just to survive. You need to play smart when you are trying to manage your weight.

What you need to do is not to lower your calorie intake but to increase your calorie burn. This way you can keep on taking the same amount of calories but you will erase those extra ones without setting your body in starvation mode.

With this strategy you will also make your metabolism faster, you’ll lose fat and you will feel more energetic. Like this you will get results much slower but they will be far more healthy, real and long-term.

The Most Important Meal Of The Day

We all know that breakfast is the most important meal of the day, but why is that? Why is breakfast so important?

The main reason breakfast is so important it’s not because the recipes for breakfasts are so healthy, it’s because breakfast is not a meal it is a period of time, a beginning of the day where you can fill your body with energy and get ready to spend that energy on the right things.

Also, many studies have shown that eating healthy breakfast gives you a lot more energy than any other meal in the day. You will stay concentrated and focused longer, you’ll think clearly and your cholesterol levels will drop.

The secret in healthy breakfast is to mix carbs 45%, protein 30%, and fat 35% in the meal. This combination will give you the right amount of energy and protein boost to start the day. You will feel better because this is the perfect balance of carbs, protein, and fat in a breakfast meal.

Your calories should come mainly from the carbs, but for a balanced diet the proteins should give you 20% of the calories, the fat should bring 30% calories and the rest 50% of calories should come from the carbs.

My suggestion is to eat eggs. 1 egg contains 4g of protein, 3g comes from the white and the 1g comes from the yolk. The reason why I prefer eggs is because their protein is with highest quality.

Many researches show that people who have eaten egg protein have regulated their weight and muscle mass far better than people who have eaten the same amount but from some other type of protein.

Other different breakfast foods you should include are oatmeal, raisins, cereal, yogurt, peanut butter, bagels. Play with your food, experiment, try different recipes and never skip the breakfast meal.

Soldiers Of Health

The human body is very complex structure unlike any other in the known universe. There are so many levels and points of view to consider when it comes to health. One thing applies to them all, the balance.

In order to be healthy we must keep the balance between all the essentials in our body from our protein intake to our vitamins, minerals etc. Imagine Christmas tree lights. If one of the lights is broken, every other that comes next doesn’t work. You may ask yourself, why does this psycho talk about Christmas lights?

I am not a psycho, well, maybe a little bit… but, my good people, I will gladly explain to you. Our body essentials are similar to the Christmas lights. If we are poor on some vitamin, or any other necessity of our body, we will start losing a lot of other “lights” that are connected to it.

In order to keep our “Christmas lights” working we need to make sure every “light” works properly, or in other words, if we want to be healthy we need to make sure we have all of the necessities that our body needs. We need to keep them in balance.

These are the necessities of our body:

Proteins

These “workers” repair our muscles and other body tissues, they are essential in our body development. They are like healthy food for our muscles and they also help our body make enzymes and hormones.

Fats

Let’s say that fats are something like cushions for the organs. Another job for these underrated helpers is that they are one type of fuel for our body and like any fuel, they provide energy. Also, they help your body absorb the fat soluble vitamins.

Carbohydrates

The main source of our energy. The “coal for our train”, the “kerosene for our plane”, the “drug for our rock-star”… you get what I am trying to say. This “little buddies” also ensure that our kidneys, muscles, brain and nervous system function properly. There is a specific type of carbs called fiber and it helps your digestive system by providing bowel movements.

Minerals

They are the building blocks of every cell in our body. Almost every function in our body requires minerals, the creation of amino acids, proteins, the function of many vitamins, the formation of enzymes, blood and bones, the creation and maintenance of the nerve system. They are also the conductor and carriers of electricity and magnetism for our body.

Vitamins

The “amines of life” are the alpha and omega of health. If some of the vitamins are missing from your body, serious consequences appear. We need our vitamins for the proper function of our body. They play very important roles in many chemical processes in our body.

Water

You know that almost 70% of our bodies are made from water so you get the idea how important it is for our health. It’s the transport of our nutrients, hormones, waste products, the temperature regulator, the balance control of many concentrations in cells. No water for more than 3 days and say “bye bye”.

Roughage

The best friend of your digestive system is found in many fruits and vegetables. It helps with bowel movement, prevents constipation, colon cancer, improves the efficiency of the digestive system and it’s the main reason why you need to go to the bathroom so much after consuming it.

If we want to be healthy we need to include all of these necessities in our diet. The perfect balance is to drink 8 to 12 glasses of water every day, consume the daily vitamin and mineral dosage, eat healthy organic food, beans, fruits, vegetables, and next I am going to show you how to calculate your protein/fat/carbs dosage.

Healthy Mathematics

These are the rules, for every hour 1.3 calories are required for 1 kg, or for 1 day, 32 calories per kg. For a 60kg human, 1920 calories are required to maintain his health. This is the Basic Energy Requirements ( BER ).

If the person works out than, for each hours training he/she requires an additional 8.5 Calories for each Kg of body weight. 2 hour workout for 60kg person would require, 17 x 60 = 1020 additional calories. This is the Extra Energy Requirements ( EER ).

So for a 60kg person who trains 2 hours per day, 1920 + 1020 = 2940 total calories would be required so his body would function properly.

Perfect diet is contained of 20% protein, 30% fat, and 50% carbs. If we take the fact that 1g protein holds 4 calories, 1g fat holds 9 calories, and 1g carb holds 4 calories than we can calculate how much of the “3 amigos” we require in our daily diet.

Let’s see how much protein/fat/carbs are required for the 60kg buddy. We will need to calculate these separately:

Protein – 20% of 2940 is 588 calories from protein. 588/4 = 147 grams of protein per day.

Fat – 30% of 2940 is 882 calories from fat. 882/9 = 98 grams of fat per day.

Carbs – 50% of 2940 is 1470 calories from carbs. 1470/4 = 367.5 grams of carbs per day.

This is the main calculation for 20 to 50 year olds with regular health. It is not that complicated as it sounds, everyone can calculate his own requirements and create his own diet. You just need to stay close to this health guide and use your creativity. Another benefit is that you can customize the diet according to you financial capabilities.

Dessert For The End

When it comes to healthy living you need to play smart. Don’t get fooled by the diet propaganda which are made only to rob you. Learn how everything works and customize it yourself.

If you are too lazy to do that, maybe I can help. You can contact me and tell me what is your plan and your body statistics, your weight, height, age, health, body fat. I will create a sample program customized only for you. Let this be my award for you because you read this whole text.

Contact me here.

Remember, everything is in the balance. If you master the balance you will master the happiness of your life. As the brilliant mind of Walter Bishop have said,

“Nature doesn’t recognize good or bad, nature recognizes only balance and imbalance.”

THE CODE

<Only a balanced diet is healthy diet, nothing acquired fast lasts long and eating healthy is a lifestyle not a goal>

If you haven’t passed the first class of Weight Management – Weight Management 101 – How To Workout, I suggest you do that. If you understand everything till now, you are 1 class away from “graduation”. Are you ready for the final class of Weight Management – Weight Management 103 – How To Endure?

I wish you happiness and don’t forget to Subscribe to Life Coach Code and get al of our new codes via Email. If you want more awesomeness check our Facebook Page.

Until we read again,

faithful reader.

Weight Management 101 – How To Workout

Dejan Davchevski

January 10, 2013

The question many of us ask is how to get back in the game after this long break and how to get rid of those heart breaking, unwanted pounds? The answer is very simple, well easy to speak, hard to do, but very true and necessary. Weight management!

I am going to help you through this process, I am going to show you how to lose your unwanted pounds and stay in shape, healthy and easy.

You Only Need Your Will and your time and if you invest them in the way I am about to show you, reaching your goal will be inevitable.

Mindset

The first thing that you have to do is set your mind. Escape from that comfortable place, it’s the only way you’ll accomplish any change. Think on the future, how do you like to look like?

If you don’t sacrifice something now, in the present, you won’t get the future you want to have. You will enjoy siting in your comfortable place but if your pounds are a problem to you now, they will continue to be and unfortunately the problem will only get bigger and bigger.

It’s not much really, you will sacrifice only 1 to 2 hours 4 days a week. 8 hours per week, that is the smallest investment that will give you biggest results. After all, it is about your health, that is your answer to the question “is it worth?”

One technique I want to apply when I am setting my mind is “Banzai”. The technique is really simple, its main philosophy is that you don’t over think the things you are about to do.

Put this statement in your mind: “In 2 months I will be healthier, fitter and sexier than now.” You only need to follow the steps I am going to show you and have a discipline not to quit.

Knowledge

The one thing you must understand about weight-loss is that you don’t lose weight by no eating, you only slow down your metabolism. You lose weight by cardio training and eating regular, healthy food. Some will keep reading and some will try to find steroids for sale if they want to see quick results, but every quick result is not a result of quality.

There is a pulse rate, some call it “Golden Rate” when you burn your fat without affecting your muscles. It is usually ranged between 135 – 140 BPM, but it varies with age.

For a 21 year old male it is 139 – 140 BPM, for females is 4 units higher. If you want to calculate your BPM take away 0.9 BPM for every year above 21. ( Example: For 31 year old male: approximately 131 BPM; For 31 year old female: about 135 BPM; )

If you work out 4 days per week you can arrange the days like this, 2 days working out, 1 day rest, 2 days working out, 2 days rest. Remember, the rest is as much important as the exercises. Your body needs to recover and refuel so you can give the best of you.

Eat at least 3 times per day, full meals, with plenty of vitamins. While you are working out you lose a lot of vitamins so you need to refill your body. For weight loss you will need to shorten on the carbs and eat more protein.

Drink a lot of water, 8 glasses are normal if you don’t work out, but if you do, drink 4 more while you work out and 1 more right after your training. Be careful, don’t drink too much water, it can wash away your vitamins.

The sleep is also extremely important, you need at least 7 hours good night sleep. When you work out, your body will probably need an additional 1 hour to rest and recover from the training. Weight management is a combination of all this factors, not just diet and exercise.

First Month

Week 1

The first week will be psychologically hardest but physically easiest. Start with cardio workout. Let’s say you start with running, run for 15 to 20 minutes, stretch for 5 minutes and the first day is done. You will need to eat healthy and drink water like I mentioned above.

Second day training will start with stretching for 5 minutes, then you will do cardio for 20 minutes. After your cardio stretch again and you are done.

Third day is rest. The fourth day you will start exercising your abs. Start the training with stretching, do cardio for 25 minutes. After the cardio stretch again and rest 5 minutes. Sit on the ground and make 3 sets of regular abs exercise, sit-ups. In the first 2 sets make 15 slow reps, the last set make as much as you can.

The fifth day you will do 20 minute, interval cardio training. At the beginning of the training stretch, after that start your cardio with 3 minutes warming up. After the warm up sprint for a minute, slow down and jog for 3 more minutes. Start sprinting again for 1 minute, slow down and jog 4 more minutes. Start sprinting for 1 minute and jog 5 more.

The last 2 minutes sprint until you are not able any more, than slowly start to slow down till you walk. Stretch and you are done for the week. The next 2 days are resting days.

Week 2

The second week you’ll start doing more muscle exercises. The first day you will start with stretching and a 25 minute cardio. After the cardio rest for 5 minutes and start doing sit ups, 3 sets ( 15, 15, 15 ) and 3 more sets the same exercise but with pulling your legs up as you pull your upper body up. Do that 15 times per set. After that stretch for 5 minutes and you are done for the day.

The second day is cardio free day, but that doesn’t mean that you’ll leave sweat free. Start your training by stretching. After that you will do mixed sets. Start with regular push-ups, do 10. After that immediately do sit-ups, 15 reps. Immediately do 12 squats. That is one cycle. Do 3 cycles and rest for 5 minutes.

After that Do 2 more cycles but instead of squats, sprint 100 feet. After the cycles stretch and you are done for the day. The next day is resting time so you rest good because it gets more intense.

Fourth day you start your training with stretching and cardio for 30 minutes. After the cardio you have 5 minutes to rest and start doing 2 cycles of push-ups, sit-ups and squats ( 10, 15, 12 ). After that stretch and the training for the day is done.

The fifth day of the second week will be the hardest till now. You will stretch first and do interval training for 30 minutes, but it will be mixed up with cycles. Warm up for 3 minutes than sprint for 1 minute.

Jog 4 minutes and after that do a cycle of push-ups, sit-ups and sprint for 1 minute. Jog 5 minutes and do a cycle of sit-ups, squats and sprint for 1 minute. Jog 6 minutes and do a cycle of squats, push-ups and sprint for 1 minute.

Jog 7 minutes and the last-minute sprint as long as you can, than rest for 5 minutes. Stretch and you have completed week 2. The next 2 days rest and be happy with what you have accomplished.

Week 3 – 4

Week 3 and Week 4 are the same. The first day you will start with 5 minute stretching and 20 minute cardio. After that you rest 5 minutes and do 5 sets of push-ups ( 15, 15, 10, 10, 10 ). Rest 3 minutes and do sit-ups, 4 sets ( 20, 17, 14, 12 ). Rest 3 minutes and do 10 minute cardio. Stretch and you are done for the day.

Second day is full with cycles. Start with stretching and 5 cycles of push-ups, sit-ups and squats ( 10, 15, 12 ). Rest 5 minutes, after that do 4 cycles of push-ups, sit-ups and sprints ( 10, 15, 100 feet ).

Rest 5 minutes and do 3 cycles of sit-ups, push-ups and squats ( 10, 10, 10 ). Rest 5 minutes and do 2 cycles of sit-ups, push-ups and sprints ( 10, 10, 100 feet ). Rest 5 minutes and jog for 10 minutes. After the jog stretch and you are done for the day, the next day is resting day.

The fourth day is similar to the fifth day of the second week. Start with stretching and do mixed interval training with cycles just like on day 5, week 2. After that rest for 5 minutes, stretch and you have finished with your training.

The fifth day you’ll start with stretching. After that start doing some regular push-ups and do 5 sets ( 20, 17, 14, 12, 11 ), your time between sets should be 50 sec, 40 sec, 30sec, 20 sec.

After that rest for 1 minute and start doing sit-ups, 5 sets ( 20, 17, 14, 12, 11 ) with same intervals between sets like with the push-ups. After that rest 1 minute and start doing squats, 5 sets, with same number of reps and same intervals between sets like with the push-ups and the sit-ups.

After that rest for 1 minute and jog 10 minutes with the last-minute sprinting as long as you can, rest, stretch and you are done for the week. Next 2 days, rest well.

Second Month

Week 5 – 6

This 2 weeks are also the same and very similar to Week 3 and Week 4. The main difference is that day 4 and 5 come first as day 1 and 2, and day 1 and 2 replace day 4 and 5.

Other difference is that you’ll rise your reps by 1 but keep the same time, intervals and sets.

Week 7 – 8

This 2 weeks are also similar like Week 3 and Week 4, but unlike Week 5 and Week 6 you don’t change day 4 and 5 with day 1 and 2. You’ll change day 4 with day 2. Everything else stays the same

Your reps will also increase by 1 rep more, but like the last 2 weeks you will keep your time, interval and sets the same.

After 2 Months

When you complete this 8 weeks you will be fitter, healthier and sexier, filed with more energy and those unwanted pounds will be long gone, but weight management is more than 2 months following some program.

We must be active, that’s why it is called weight management. So in order to keep that health and body we must keep on exercising. It is like a flower, if you don’t give it enough sunlight and water ( exercise and healthy food ), it will die or in your case your body will lose its shape.

You can follow this program or find a new one, more appealing to you. You can even modify one yourself. The important thing is that you keep on working out and eat healthy until it becomes a way of life for you, a habit you cannot live without.

It is easy to lose weight, the hard part is to keep the ideal weight. The most important thing that is required in weight management is time and discipline.

After 2 months you will see how much you changed, you’ll have more energy, you’ll think clearer, you’ll feel happier and let’s not talk about how much better you’ll look. After all, 2 hours per day are nothing. You spend more time on Facebook or your TV.

THE CODE

<The hardest part of any training is getting up and leaving your comfort zone because we are scared of what awaits us outside of it, don’t think, just get up, say banzai and go, you have 3 seconds before your mind starts giving you excuses you’ll regret later>

Just say “Banzai” and follow the steps I have shown you, reaching your goals is inevitable. Don’t miss the second class – Weight Management 102 – How To Diet.

What After The End Of The World?

Dejan Davchevski

December 19, 2012

Finally, the end of the world is around the corner, well at least the end of the Mayan calendar that scared the crap out of the world. It is a cycle calendar that ends at 12/21/2012. Mayans say that it’s the date when the world will end and a new one will begin.

How could they know all of this, I mean we know they were super smart and all but predicting the end of the world and in the exact date, it is a little creepy, that’s all.

After all it is not ours to judge why they thought that December 21, 2012 will be the end of days, maybe they were trying to say something else and we misunderstood them, maybe their imagination was short and couldn’t think on what will happen after 21^st. Who knows what were they thinking? Who knows what will happen on December 21, 2012?

The question you should be asking yourself is not what will happen on December 21, 2012. The question you should ask yourself is what will happen after December 21, 2012. One thing is for sure, on 12/21/2012 it will be the end, the end of an era, the end of a cycle that lasted almost 26000 years. You may not feel anything at all, it will be a normal day like every other day. What is important is how you understand this date. Will it be an end of something you wish to end? Will you start doing something different in your life? The truth is that any day can be “an end of an era” for you, what matters is will you be that strong to change your life on better?

Look at this transition as something you may use to your gain. Like it or not the date is viral and the whole world will wait to see what will happen on December 21^st. Unlike them, you can start deciding how you will live since then. You may change whatever you like, start learning something new, start a hobby, free yourself of limitations and say what you really want to say, change jobs, almost anything you don’t like in your life you have a chance to change. Take a list and a pen and write everything you want to change. Than start writing how the perfect version of yourself looks like. After you are finished with both lists, decide what will you change in your life to become that perfect version and how.

The advantage is that when something this viral happens it leaves a mark in our subconscious. We will always remember that date, so you can link that memory with something that will change you on better and it will always remind you that since then your lifestyle changed. This will do you good in those moments when after 12/21/2012 you are going to steer to your old self. That memory won’t let you end up the same person you were. At least your lifestyle will be easier to stay changed. The biggest part it’s up to you and your will, nothing can help you if you don’t have strong enough will to become that perfect version of yourself. But, what you can use of that simple date is still something a lot of people won’t and that gives you an advantage.

Every day can be a day when you start over, when you start steering your life in the direction you want it to go, but many of us end up stuck in that everyday familiar loop in which we feel safe. This date can help you jump through the loop hole and change the way you live. It is because something that scary, like the world ending creates loop holes in our rituals that can help us escape our illusion of limits and ascend into greatness. That is why when something significant happens in your life you end up changing something in your everyday rituals, it gives you that window of opportunity to understand how unimportant and unreal that loop you live in and feel safe is.

Nothing is important when it comes to reaching your goal, nothing really matters in the end. What matters is you being happy and if changing something in your life can help you achieve that, you do that. Forget about anything and change anything that you want to change. Tell someone you love him, start working out, change the job that makes you feel bad… Now you have a chance! Let “The End Of The World” help you in creating a new one where you will live like you want to live. Happy and satisfied with what you have become. Nothing else matters. Let December 21, 2012 free you! Who knows, maybe the Mayans were that smart and this was their plan all along, to make us realize that we are always free.

3 Healthy Breakfast Recipes

Dejan Davchevski

December 18, 2012

Start Your Day Like a Superstar. Become healthier, happier and Filled With More Energy.

These 3 healthy breakfast recipes will help you Grab The Day and Squeeze The Best From it.

Try at least 1 of these delicious meals:

Multi-grain Blueberry Waffles

( Total Cooking = 55 min. )

Ingredients:

2 egg whites
1 1/2 cups whole grain pastry flour
1 2/3 cups fat-free milk
1/2 cup rolled oats
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 tablespoon vegetable oil
3 tablespoons packed brown sugar
1/2 cup maple syrup
1 1/2 cups sliced strawberries
2 cups blueberries

How To:

1. Preheat the oven to 200°F. Coat a baking sheet with cooking spray.

2. Take a large bowl. Mix the oats, flour, baking powder, baking soda, and salt.

3. Take a medium bowl and mix the egg whites with the milk, the brown sugar, and oil. Add this mixture to the flour mixture and stir just until blended. Fold in 1 cup of the blueberries.

4. Preheat the iron which you’ll coat with cooking spray.

5. Put 1/2 cup of the batter onto the center of the iron. Cook for 5 minutes, or until the waffle is golden.

6. Place the waffles on the prepared baking sheet and put them in the oven to keep warm.

7. Make total of 8 waffles.

8. In a small saucepan over medium heat, combine the remaining 1 cup blueberries, the strawberries, and maple syrup. Cook for 5 minutes. Serve with the waffles.

Nutrition:

– PROTEIN – 6.3 g
– CALORIES – 222.1 Cal
– CARBOHYDRATES – 45.3 g
– FAT – 2.6 g
– SATURATED FAT – 0.2 g
– CHOLESTEROL – 1 mg
– SODIUM – 294.3 mg
– DIETARY FIBER – 3.7 g
– TOTAL SUGARS – 24.8 g

Orient Express Oatmeal

( Total Cooking = 4 min. )

Ingredients:

3/4 cup plain instant oatmeal
1 tbsp sliced almonds
1 tsp ground flax-seed
1/2 tsp powdered ginger
1 cup 1 percent milk
1 tbsp low fat vanilla yogurt
1 tsp honey

How To:

1. Mix everything except the yogurt in a heating bowl.

2. Heat the bowl for 2 minutes.

3. Top with yogurt.

Nutrition:

– PROTEIN – 19.7 G
– CALORIES – 420.8 CAL
– CARBOHYDRATES – 61.6 G
– FAT – 8.7 G
– SATURATED FAT – 2 G
– CHOLESTEROL – 15.8 MG
– SODIUM – 141.5 MG
– DIETARY FIBER – 7.4 G
– TOTAL SUGARS – 20.1 G

Scrambled Eggs with Smoked Salmon, Asparagus and Goat Cheese

( Total Cooking = 13 min. )

Ingredients:

1/3 tbsp butter
3 eggs
3 stalks asparagus, woody bottoms removed, chopped into 1″ pieces
1/4 cup crumbled fresh goat cheese
1 oz smoked salmon, chopped
1 tbsp fat-free milk
Salt and black pepper to taste

How To:

1. Heat the butter in a large nonstick skillet or saute pan over medium heat.

2. Add the asparagus when the butter starts to foam.

3. Season with salt and pepper after they become crisp-tender and leave the pan aside.

4. Crack the eggs and mix them with the milk, season them with salt and pepper.

5. Put the mix in the pan with the asparagus.

6. Turn the heat down to low and just before the eggs are done, put the goat cheese in.

7. Remove the pun when the eggs are still creamy and add the smoked salmon.

Nutrition:

– PROTEIN – 33.9 G
– CALORIES – 328.2 CAL
– CARBOHYDRATES – 3.1 G
– FAT – 20.4 G
– SATURATED FAT – 8.6 G
– CHOLESTEROL – 485.9 MG
– SODIUM – 270.7 MG
– DIETARY FIBER – 0.8 G
– TOTAL SUGARS – 2.1 G

THE CODE

<Starting your day with Multi-grain Blueberry Waffles, Orient Express Oatmeal or Scrambled Eggs with Smoked Salmon, Asparagus and Goat Cheese is healthy and will make you feel like a superstar through the rest of the day>

Get These 4 Running Gear Essentials

Dejan Davchevski

December 15, 2012

Do you run? Do you know how healthy running is? If your answer is no than all you need to do is just start running. You will learn how beneficial running is once you start running. It will Improve Your Health, Productivity and Mood.

It is the healthiest activity you can do in your life and in combination with Healthy Eating it can really Change Your Life.

But, if you want to squeeze the best from running you will need these 4 essentials:

Running Shoes

Every runner knows how important shoes are. Not just in running, in any sport that includes your legs. They are the base of your body and a lot of your performance depends on them. A good running shoes will not only give you a better performance, they will also make your running more pleasurable. They will keep your posture safe so you won’t injure any joints. Your Endurance Will Be Improved and you will move with ease. There are a lot of different types of shoes depending on what type of runner you are. I recommend that you decide what shoes fits your profile the best and invest in them, so in the future you will be rewarded with health, performance and endurance. If you need to invest in yourself invest in running, you won’t be sorry, and if you invest in running get yourself a nice running shoes. I recommend:

Head Phones

Some call it music a legal drug. It is true, music can touch so deep in our mind and alter change of mood, adrenaline rush and feelings that will boost your energy more than any supplement ever will. When you run and a song that gives that Will Power and adrenaline pops in your playlist it is an energy boost for the rest of the miles that you need to run. Despite that, running with music is more enjoyable and time passes quicker. Make a nice playlist, songs that give you energy, wake up feelings in you that give you Goosebumps, have lyrics that speak to you and you will see how powerful music is. I think you already know, I am sure all of you experienced that moment when a song plays and you Feel Like a Superhero. Imagine that feeling while you run, yeah you will catch the road runner! All you need is a music player like I-phone or I-pod, nice playlist, headset and a wristband for your device. I recommend:

Water Bottle Waist Belt

Hydration is crucial when you workout. Running will sweat a lot of water from your body and you must quickly replenish that loss. The best solution is to bring water which can be tricky if you don’t have a backpack with you. A better solution is a Waist belt for water bottles, specially made for this kind of problems. Unlike the backpack which will make your running not that smooth, a water bottle waist belt is a lot more practical and less heavy. You won’t even feel that there are water bottles with you while you run but, when you finish, there they’ll be waiting to hydrate your body and make you feel good. The waist pack is good for other staff too. You can put a lot of different things in there that you’ll need after or during the run. Get this helpful gear and make your running smooth and easy. I recommend:

Heart Rate Monitor

Imagine if there is a device that can measure your running distance, your calories, pulse rate, heart rate, pace, and shows you what time it is and it’s so small like a wrist watch. Don’t imagine, you can have that and you can get it almost anywhere. For better results, health, and knowledge of your body get this gear and it can be useful for a lot more activities than running. Almost for every sport and activity that is counted as an exercise. It will tell you when is the perfect heart rate so you’ll keep that tempo and lose more calories, or do you even exercising healthy. It will calculate everything you need to know so you can get better. I recommend:

I hope you will start running and realize how helpful it is. Believe me when I say that if running becomes your habit you won’t be able to imagine your life without it. It is an addiction that brings health and prosperity. Always try to experience the best from everything and I guarantee that with this essentials your running will be a walk in the park.

THE CODE

<Getting quality running shoes, headphones, waist belt for water and heart rate monitor is essential to make your running a walk in the park>

Why Do You Get Up In The Morning ?

Dejan Davchevski

November 25, 2012

We all have an alarm clock that makes us wake up every morning. I am not talking about your I-phone or your actual alarm clock that you probably snooze it all the time. I am talking about the alarm clock that you cannot snooze, that is pulling you out of your bed in the morning and sometimes that is not letting you fall asleep at night. The alarm clock that is ringing deep in your soul. Your dreams.

You don’t get up from bed because you will be late at school or you need to go to work, you get up because if you don’t study and earn money you won’t be able to achieve your goals. There is far more important reason than being late. Making Your Dreams Reality.

The dreams are the alarm clock that is making you get up every day and try to make them a reality, 16 hours every day. We all have the same time every day, 16 hours without the 8 that we are dreaming. 16 hours to get one step closer to our dreams.

What are your dreams? Why do you get up in the morning? You need to answer these questions. Aim your direction and start walking. It is much easier when you know where you are going and believe me if you want, if you really want from the Depths of Your Soul, you can get anywhere. You need to know where to drive so you can feel the will to get there. That is The Fuel That Will Drive You to achieve success. Write your goals, tattoo them if you want but make them visible to you, and make them a reminder why you need to get up in the morning. We usually skip school or work because we don’t even know why the hell we go there in the first place. We don’t know what direction we are going or we don’t like the direction that someone else has made us go to.

You need to set your direction and When You Get Up in The Morning, don’t get up for work, get up for that beach house or that fast Lambo you want. Get up for a better life and success. Get up for your dreams because in order to make your dreams reality, you need to be awake.

THE CODE

<If you don't know where you are going, any road will take you there>

4 Hot Beverages to Enjoy This Winter

Dejan Davchevski

November 25, 2012

With winter just around the corner and all the cold that comes in that package it is nice to have something to warm you.

These 4 delicious, hot beverages will keep you warm through the upcoming chilly days.

Despite the warmth, they will also give you other benefits for your body, so it doesn’t have to be cold to drink these tasty beverages. Let’s check them out:

Hot Milk With Honey

The milk is reach with Calcium, Vitamin D, Phosphorus, and other Vitamins like B-complex and Vitamin A. The Tryptophan which is present in milk is the one responsible to make relaxed but the fact that we get sleepy after we drink a hot milk is more psychological because the amount of Tryptophan is not that high to make you sleepy it will just get you relaxed. The honey in other hand will make your skin glow and smooth. It will protect your body from free radicals and boost your immunity. These 2 in combination are unbeatable couple that will make you feel better, warmer and make your skin prettier.

Green Tea

This beverage is primeval Chinese’s secret health keeper. It is powerful weight loss aid and many people use it in their diets. You don’t need to be on some strict diet to drink this elixir of health. Green tea has many benefits like reducing bad cholesterol and keeping a balance between the bad and the good cholesterol. It also increases stamina and endurance, keeps your teeth healthy, reduces acne, and reduces heart deceases. Drink green tea this winter and it will keep you Healthy and Safe from seasonal flu.

Black Coffee

Whatever you do in your life, you should always find time for coffee. It is a great source of magnesium and anti-oxidants. Despite that coffee will improve your athletic endurance and performance. It can Decrease Depression, lowers the chances on developing Parkinson’s disease, and treats asthma and headaches. The best way to drink coffee is with a friend, it tastes better.

Nesquik Hot Chocolate

Highly recommended! It contains much more anti-oxidants than green tea or red wine, it is Calcium reach and since it’s a mix of milk and chocolate it has all of their benefits too. The best thing about this beverage is that it makes you feel like a kid again. What is a better feeling than that? It Will Bring a Soft Smile on Your Face.

THE CODE

<It doesn't matter if it's winter or not, it's always nice to enjoy a hot beverage like hot milk with honey, green tea, black coffee or hot chocolate>

Depression Treatment in 7 Simple Steps

Dejan Davchevski

November 25, 2012

Only if you are ready to help yourself and give your best, you can treat depression. These 7 simple depression treatment steps will help you without using drugs and pills. Why do I want to help you without medicine?

Because medicine will fix your body but your mind and character will stay the same, so when other obstacles come in your life, you won’t be healed to face them. You will end up in the same place and just spend more money on drugs.

When you fix your character, only then you can treat depression, forever.

Engaged activity

My recommendation is to hit the gym. When you Do Activities with other people your brain stops generating bad thoughts and after some time your brain will be reprogrammed not to think on staff that makes you depressed. In the same time you may meet someone who may be the person that is missing in your life.

The key is to be open and ask for help while you do the activity

Exercise

My recommendation is running. When you exercise a key growth hormone known as BDNF is produced in your brain. In depression cases this hormone is decreased and the brain starts shrinking, but when this hormone is produced the process is reversed. Exercising also improves the production of Dopamine and Serotonin which are the chemicals that Increase Happiness and also can be found in drugs like Prozac, Zoloft, and Lexapro.

The key is to run outside in nature

Eat Omega-3 acids

My recommendation is fish. The brain needs a steady supply of these chemicals so it can function properly. These fatty acids can Help The Brain to transfer information easier and the quality of it is better which means more happy thoughts and less pessimistic.

The key is to eat fish at least once a week

Go out

My recommendation is to walk in the park. When you go out your mind set will change. We as people have created safe places in this world we call home. That are the places where we think on what we want to think and act like we want to act. The problem is with all of the bad news in the world and the loneliness of our thoughts there is only one way our brain will go to think and that is the road of pessimism. When we go out and we see other people we realize that we are not alone in this world, that there are also other people with problems too but they keep on moving. They keep on going out and trying to have a better life. Walking also is counted as a small exercise so you will Feel Better and Smarter after the walk. If there is sun outside you have a jackpot. The sunlight is syncing our biological clock. When we don’t get enough sunlight exposure our biological clock is getting out of sync and we get insomnia, depression, low appetite and other mood breaking symptoms for clinical depression.

The key is to walk in the sunlight

Social connection

My recommendation is going out with friends. We all have someone in our life. All of us. We may not know who that person is but if we step out of the negative cloud and see, we can see that there are people who truly cared about us and still do. You must want to see who is there for you and stop saying there is nobody. Set your mind on what you are trying to find and after some time I guarantee you, you will find the thing you are looking for. Even if the only ones that care about you are your family you still have someone to talk with. Many of us are ashamed of our families and don’t like to hang with them. That is bullshit. They made you! They feed you! They would die for you! It is wrong if you are ashamed of them because if you don’t stand for your family, you won’t stand for anything. There is a way even if there is no family in your life. There are a lot of institutions that offer specialists, therapists and other professionals that you can open yourself to. If you want to talk, I am also here for you.

The key is to be sincere

Calm your mind

My recommendation is Meditation. When we get depressed we feel that we don’t have energy in us. Therefore we have a feeling that we are calm but sad. That is wrong, our brain is more active when we are depressed but it is active with the negative perception. If we stop for 15 minutes a day and just try to calm our brain, with breathing or with listening to music we really enjoy and is not making us feel sad, the bad thoughts will stop. Everything that depression is it’s bad thinking. Every situation can be seen from different perspective. You can be beaten by the situation or you can use it as your weapon for success. When you calm your brain you will start seeing the whole picture. The solutions will come to your mind and you will feel happier and more energetic.

The key is to do this daily

Rest

My recommendation is sleeping only at the end of the day. Your body needs to rest. Only by resting it can normalize and get ready for the next day. Sleeping will make us think clearly and feel stronger. It is crucial for our development and survival. Everything that needs repairing is repairing while we sleep. If you cannot sleep at night try doing all of the steps without resting and you will be really tired at the end of the day so it won’t be much of a problem then. Still unable to sleep? Try drinking one of these Heart Warming Drinks!

The key is to let go

THE CODE

<To overcome depression once and for all throw your pills and participate in some engaged activity, do exercises, eat more Omega-3 Acids, go out, make social connections, calm your mind with meditation, rest your body and make sure you follow all The Keys>

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