Keto Diet

This low carb diet is something of a trend nowadays that supports quick weight loss. Lots of people are looking for ways to lose weight without having to stick to salads and eating rice. I started researching the Diet to see what is about. I looked at websites like EveryDay Health and Diet Doctor to get some basic information around the concept of the diet and from what I have seen it is definitely worth trying. I am going to be experimenting with it as well starting today and it seems to be in line with my current parameters of food I have been eating. I do love pasta and bread so those are the only big downers for me. And Just an FYI for anyone who hasn't looked it up already net carbs are different from regular carbs. It is essentially carbs - dietary fiber - Sugar. A good example is a 7" banana has roughly 27g of carbs 3 grams of fiber and 14 grams of sugar. The net carbs for that banana would be 10g. This is important because on this type of diet It is tracked by net carbs.

Now what is the keto diet? Well it is putting your body in a state of ketosis which The Oxford english dictionary defines as "a metabolic state characterized by raised levels of ketone bodies in the body tissues, which is typically pathological in conditions such as diabetes, or may be the consequence of a diet that is very low in carbohydrates." The benefits are definitely there and if you are looking for a diet that can be easy to manage without making too many big cuts check it out. Some foods you can eat include

• Salmon
• Dark meat chicken
• Bacon
• Eggs
• Ground beef 70/30
• gaucamole
• cabbage
• green beens 
• shrimp

All within moderation of course, but the idea is that you eat more fats to use an energy source vs the carbs. I went to chipotle today and got a bowl excluding rice and beans and I was rock solid, tasted great and I even got quaso sauce, with gaucamole. 
And it was great didn't feel like too uch of a change and it still tasted great just a slight adjustment to remove the carbs, which was corn, rice, and beans

If you are considering this Diet I say go for it and in 3 weeks I will let you know If I see a difference

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5 things to get started in fitness

Here! Start here!
What i mean is that the fact that you thought to come this far is an achievement in itself. It is amazing what the mind can do when the body is energized and healthy! So Lets take a look at what five things you want to focus on when getting started.

1. Figure out where you are
 Learning where you stand currently and what you are capable of doing will give you insight on how intense your future workout plan should or should not be. If you have a gym membership and never used a personal trainer usually if you have never used one at that gym the 1st time you go will be free. Check in with a trainer and do a physical fitness assessment to see how strong you are or areas you can improve. Or take a jog around your block and time how long you can go before you stop.

2. Find a workout plan
With the unlimited amount of information that is out there you can literally search IG or twitter for a work out routine. I used Blue star nutraceuticals 12 week plan and enjoyed it a lot. I have been considering looking at Athlean-x next though. Jeff Cavaliere is definitely one of my favorite people to follow on youtube about fitness he gives a lot of good insight and tips about what to do how to do it and how it helps you

3. Take note of how you choose the food you eat for a week
 I always suggest just tracking the calories of what you are already deciding to eat that way you can see for face value what you are currently putting into your body and then setup a plan to either gain or lose weight. Here are some formulas to calculate how many calories you should intake in a day
Lose fat: current weight in pounds *11 (kilograms *24.2)
Maintain weight: current weight in pounds * 14 (kilograms * 31)
Gain muscle: current weight in pounds *17 (kilograms *37.4)

4. Drink more water
I don't care what you are doing this is highly recommended, a good practice I learned from Jeff on Athlean- X is drink about 2 bottles of water when you first wake up in the morning to hydrate your body and kick start your muscles. This is a good practice because if the bottles are about 18-20oz to of those is around 36-40ozs and getting anywhere from a half a gallon to a gallon a day is ideal. This will give you more range to workout because your muscles need this to function at its peak.

5. Focus on yourself and find motivation
 The worst thing you can do is worry about somebody else while going through this process. Some of us feel insecure about our bodies and want to change it. Keep your end goal in your mind and visualize what you want to look like if you aren't currently there already. Mindset is half the battle, sometimes having a friend can help but never forget your why!!

Hopefully this helped and provided some insight on the next steps to take.

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Take Care of your body

There are many essential factors to building a better version of yourself and one of them is taking care of your health. That is what we will dive into today. In todays blog we are going to be focusing on fitness, nutrition, and mental health. They all have a huge effect on your overall energy levels and productivity. This is not the place to talk about statistics or number in regards to how everybody or the majority of people manage or do things. I do not believe that they help individuals, those numbers are good for averages and groups. 

In May of 2018 I became more critical of my health and fitness, I always thought I was fit and athletic but I was wrong. I started following fitness pages on IG and twitter, started looking up different exercise videos and even took an interest in Herbalife Nutrition. I found myself lost in so much information it was overwhelming. But I kept reading and looking and started finding some common ground among all the content. Some things I learned is that calories do matter, protein, carb and fat intake are crucial, and how I was exercising was important.

I have never been one to calorie count and even today I do not really like doing it but it was apart of the process so I caved and man was I surprised by how many calories was in a slice of pizza. So I took a different approach and signed up for Herbalife nutrition. I got a coach and they set me up and got me going. The products worked and it definitely helped but.... it was a little bit more expensive than I wanted to pay for to get results. Don't get me wrong it worked, in 2 weeks I lost about 8 lbs and 1/2 inch of my waist training 3-4 times a week on the dietary program they have but my first order was 288 and the next week it was 100. So essentially I paid $388 to lose 8 lbs, sheesh.

Used these exact products, but I can say I felt way more energized and ready to go for everything. I accomplished a lot more because I had a lot of energy and I began re drafting my business plan. So although I thought it was expensive it was worth it. So I highly recommend to everybody to find a process that works for you to enhance your energy. Lifting weights and doing High intensity interval training (HIIT) is what works best for me and 6 months later I lost about 24 lbs of fat and started toning my body. I no longer use Herbalife but I found a plan that works for me. If you want to know that plan leave a comment.

For my mental health I started trying to meditate and for someone like me who can't sit still it is still hard to do so till this day. But the mix of physical and mental care has put me in a better position to handle my emotions and the challenges life throws at me and when life seems to get hard I know it is because I have slacked on taking care of my mental health or physical. I started with this app called meditation studio. Free app that gives short and long meditation practices. I use it after I get frustrated to help level my head and worry less. Stress can be manageable and can be good for you, help you focus on what is important. It is easy to manage once you have some control over your own energy and mental well being. 

TO put all this information together it takes a self acknowledgement of where you currently stand with your health, fitness, and mental well being to begin to understand where you want to be. I know the importance each one of these play to my creative mind, and I continually improve them to help develop my creative thoughts. Your body will respond different to your thoughts if you are in a stable peaceful state of mind, rather than confused and working in a default state of mind.