30 Days Sugar and Alcohol Free

Every year I challenge myself to abstain from alcohol and processed sugar, the stuff you find in sweets, candies, cookies, etc for 30 days.

I recently completed this challenge.

One quick update before I get to that:

I'll be hosting a 28 Day Fat Blaster challenge beginning in mid July.  I'll be posting more info about it on July 1st to the 1 Year 1000 Challenge page. I will also be sending out an email to let you know.  Make sure you are subscribed to my newsletter so you don't miss out.  Click here to subscribe

30 Days No Sugar No Alcohol

I am a pretty healthy guy, meaning I usually eat fairly clean (not a lot of sugary or fried foods) and I also enjoy treating myself every now and then to a few beers with friends or a sweet goodie ( cookies, doughnuts, cakes, etc...)

I also know that sugar is one of the most addictive substances out there.  Recent research has shown that sugar, on a chemical level, affects the limbic system in the brain (the part of the brain responsible for emotional control) in similar ways as some of the notoriously more addictive drugs out there like heroin.

When you hear words like heroin and sugar in the same sentence you might think: "C'mon Jesse, you are pulling my leg."

Think about this:

According to the CDC 38,329 people in the USA died from drug overdose in 2013.

Compare that to Sugar

Each year in the USA over 610,000 people, (according to the CDC) die from heart disease - Nearly 20 times more than drug overdose!!!

Leading causes: High Blood Pressure, High LDL Cholesterol, Overweight/Obesity, Poor Diet, Excessive Alcohol use, and physical inactivity

I once read a study that reported 96% of heart disease is preventable with healthy eating and exercise... 96%!!!!  That means that every year over 570,000 people die who would not have died had they taken better care of their health.

Tragic!

And what can be found in very likely 99% of unhealthy diets - SUGAR! 

What does sugar do to the body: Can lead to weight gain, cholesterol increases, high blood pressure, physical inactivity, diabetes, headaches, etc...

It is no longer a mystery that sugar is bad for us and the reason so many people continue to over indulge in it is largely due to its addictive properties.  People just want to "feel a little better."

The first few days without sugar and alcohol were fine

Around day 5-8 I would get random headaches. 

Day 8 - 12 were the cravings... I really just wanted a bite or a sip and I would often here "THE voice" trying to rationalize it in my head:

"Just one bite won't kill you,"  "You have done this before, you know you can do it again... you have nothing to prove."

After day 12 it was pretty smooth sailing and by the time I took my first sip of alcohol I had gone almost a full 6 weeks without booze and, as of this writing, still have not had a sugary treat (although I am in Las Vegas and might treat myself here).




Some of the things that helped me be successful were:

• cleaning out my kitchen and removing any temptations (here's a video I did on nutrition success)
• I told everyone I talked to about my goal, this gave me massive accountability 
• I adjusted my schedule to protect myself during the "vulnerable" times (times where I had most cravings/temptation)
• I made sure to readjust my focus, daily, on why I was doing this
• I had a clear goal

Over the 30 days these are some of the benefits I noticed from abstaining from sugar and alcohol:

• More Energy
• Thinking much clearer
• More focused
• Less distracted
• Stronger in workouts
• After Day 12, better overall mode
• Food tasted better
• Surplus in monthly budget from not spending money on drinks with friends
• Note: think about the average markup for alcohol in any bar/restaurant
• Reduced body fat
• Muscles looked harder and more vascular 
• More motivated to pursue other hobbies/activities
• Improved creativity with cooking

When the time finally came where I was ready to have my first sip of alcohol again... I wasn't really even looking forward to it.  I had it, I enjoyed it, and I did so because I still want to continue to enjoy the occasional beers with friends.  I love the good times and silliness that comes with it.

With that being said, I believe life is all about balance, and one thing I have taken away from this most recent 30 day challenge is balance is something that can be re-calibrated at different times in your life. Going forward, I am excited to establish my new balance, and enjoying the experience along the way.

What about you?  Have you ever done a personal challenge for yourself?  What did you learn while doing it?

Carpe Diem,

Jesse

http://www.jessebrisendine.com
http://www.facebook.com/1year1000challenge

A very Candid Interview with Jesse Brisendine part 2

Hello Everyone!

Last week we did part 1 of a special interview series with my good friend Macie.  (Click here to see part 1)

Macie randomly picked several questions, chosen by you, to ask me.  Today you get to see part 2 of that interview!!


Quick update:

The event website for Unlock Your Greatness will be up by the end of this week!  This is where you will be able to find out everything you need to know about UYG.  When it's going to be, what it will be about, when tickets will go sale, and how you can reserve your seat!  I am SUPER excited about this and even more excited to have the opportunity to meet so many of you in person. :)

Ok, I know you are ready for the interview with Macie and I so here it is.  Also be sure to check out the project she is doing and if you feel compelled to participate I have included a link to her website below.  :)

Be sure to leave a comment below and let me know what you thought of the interview.  I always love reading your feedback.

Enjoy the Interview,

Carpe Diem,

Jesse

www.jessebrisendine.com
www.facebook.com/1year1000challenge
http://www.maciebeaberlin.com

P.S. part 3 will be coming soon :)

A Memorable Night... Meeting up with Members of the Exercise Accountability Group

Hi Everyone!

A couple quick updates:

1 - As you may or may not have heard, I am hosting my first ever live event!!!! I am beyond ecstatic for this next step in my mission to positively impact the lives of 2 Billion people.  Save the Dates: Friday October 9th and Saturday October 10th in Santa Barbara California.  More details will be forthcoming in the next few weeks.  Be sure to check in here, my newsletter, and the 1 Year 1000 Challenge page for all the details as they come in. :)

2 - The Spring 28 Day Flat Belly Challenge begins on Wednesday.  There are still a few spots available if you want in.  This is an awesome opportunity to get rid of that unwanted body fat once and for all.  Click here for more info

The early part of my career in helping people was spent in the gym doing personal training.  I loved seeing people undergo the physical transformations of losing weight, building muscle, and recovering from injuries.  It was an amazing time in my life.

As much as I enjoyed my time as a trainer, I also found a part of me being frustrated.  I wanted to help more people and my reach seemed limited to who was in front of me at the gym.

I knew I had a ton of knowledge and experience to offer people in the realm of fitness. I knew, as I transitioned away from the role as a full time trainer, that there were still people out there who could benefit from my fitness, health, and exercise expertise.

I also knew that one of the biggest obstacles people faced in achieving their goals was ongoing accountability.  I used to see it all the time; highly motivated people, who showed up to the gym, kicked ass at their workouts and nailed their nutrition.  Then as soon as they stopped training with me and they no longer had the accountability, all their hard earned gains would disappear as would their gym attendance.

One day I had the idea to create a group. My intention in creating the group was to create accountability amongst members while providing a fun, safe, supportive, and inspiring environment for people working towards their health and fitness goals.

I called it the Exercise Accountability Group.

Over the years, the Exercise Accountability Group has now grown to nearly 60 members strong from all over the world!

Last month (March 2015) we agreed to do a meet up in New Orleans Louisiana. The meet up was open to all group members.  Several of the members even participated in a race the morning of the meet up.

Heading to the meet up that night I was a little nervous, actually that is a lie, I was really nervous. :)

Many of the people who were going to be there had been clients of mine for a long time, yet I had never met any of them in person.  Thoughts ran through my mind... What would they think of me?  Would I live up to their expectations?  Did I have enough bad jokes to tell to last the night? What if they did not recognize me? What if no one showed??!?!!

My nerves were quickly eased as Exercise Accountability group members began to show up.  First there was one, then two and eventually there were many.  Conversation lasted well into the wee hours (we finally were kicked out of the bar about 1am).

For me it was such a joy to hear everyone's stories about all their adventures they had been having in New Orleans, as well as learning more about some of the members and their life journeys.  It meant a lot to me to be able to be there with them as they celebrated the race they had run earlier that day.

Often, throughout the night, I found myself feeling a tremendous sense of pride in all the people present as they shared more of their story with me.  There were a lot of smiles, laughs, and tears, as I got to learn more and more about the journey's many had been on and what they have overcome in their life.

When I found a spare moment to myself (usually when I went to the bathroom, which I did a lot on account of the Coors Lite's I was drinking), I could not wipe the smile off my face.  Several years ago I had had an idea to create an environment where a group of like minded people could come together, support, encourage, and inspire one another on their individual fitness journey's.

Fast forward to present day, here I was, meeting up with members of that group who had traveled 1000's of miles to gather in NOLA and celebrate all their accomplishments thus far!

The photos below do not illustrate the journeys so many of these amazing people have been on.  I could spend hours talking about and bragging about all of them.  Since the group is an Exercise group I'll leave you with one amazing fact:

The combined weight loss of the people pictured in the group photo is nearly 800lbs!!! Amazing and Inspiring.

With all my heart I want to thank everyone who has been a part of the Exercise Accountability Group thus far (or is a friend or family member supporting one of the members) and helping me to make one of my dreams come true.  An extra big thanks goes to all the members, and their friends, who made the trip to NOLA.

It was an amazing night that I will never forget.  I will always and forever hold the memories of that night in a very special place in my heart.

Enjoy the pics,

Carpe Diem,

Jesse

http://www.jessebrisendine.com
http://www.facebook.com/1year1000challenge

P.S. we are always looking for new members to join the Exercise Accountability Group.  Only qualifications needed are to have a desire to make exercise and eating healthy a priority in your life.  Click here to get more info and to sign up.

Life on the Road

Hi all,

As I type this I am coming up on the end of another road trip.  This one has taken me from Minnesota, to Western North Dakota, back up through the center of North Dakota, into Manitoba Canada, over to Kenora Canada, and finally back into Minnesota where I will catch a flight home.  When the rental car is turned in, I anticipate close to 2,000 miles will have been driven in about five days! 

I really fell in love with road trips during 2011 when I was doing the 1 Year 1000 Challenge.  Doing a 1000 things in a year required a lot of changes in scenery.  During my 1000 Challenge adventures I really discovered a love for the open road and an appreciation for all the beauty I could see as part of it.  Rather than flying from one city to another and then staying in said city, a road trip allows you to experience all of the "in between" stuff; the stuff that is typically just flown over.

The cool thing about the "in between" stuff is that is usually the natural (nature) stuff, the stuff I really enjoy! 

I have been blessed to see some amazing buildings, architecture, skyscrapers, and statues.  I can appreciate them, I enjoy taking photos of them, but few leave me with that "WOW!" feeling that our natural world does.  Herein comes the road trip appeal.

I cannot begin to tell you how many mountains, lakes, rivers, bodies of water, beaches, skies, sunrises, sunsets, trees, plants, and animals I have seen.  No matter how many I see, I still find my breath being taken away and I still find myself saying, "WOW!"

There is such an amazing world out there filled with so much beauty waiting to be explored.

Not only that I love getting to meet new people and seeing how different people live and having the opportunity to experience local customs and culture that are different from my day to day life.

Driving through North Dakota, a place I had been told was not the most exciting, I found myself marveling at the lushness of the green grass and the cleanliness.  I would drive for miles and not see a piece of trash on the road.  I'd watch as the clouds changed shapes and sizes over the open plains.  It was nothing less than ... beautiful. 

After North Dakota I crossed the boarder at the International Peace Garden (very cool spot to visit) to head up into Manitoba Canada.  This was my third trip into Canada.  I love visiting Canada for the obvious reasons: the natural beauty and the friendly people.  What I also love about Canada is the sense of national pride that is evident all throughout it (at least the places I have been).

Everywhere I go, I saw Canadian flags proudly displayed  When I crossed back over into the USA passing through the town of Fort Francis on the Canadian side I saw countless houses, buildings, public structures, etc... all flying the Canadian flag.  This experience left me feeling happy and inspired.  On the USA side I did not have the same experience and it left me feeling a little sad.  As I drove by countless houses, buildings, and public structures, I kept looking for an equal symbolic show of patriotism and pride, but never found it at the level I saw in Canada.

I wonder where our pride has gone?  Where has the sense of National pride that I saw on September 12th, 2001 and the days after, where has that disappeared to?  Have we, as Americans, allowed our view of what America is, to be represented by politicians vs our own personal belief and our own personal ideas of what America is?  This discussion is for another blog, so I will leave it here.

Road trips are amazing adventures.  They do not have to cover 1000's of miles, they can be as long or as short as you want.  Road trips do not have to be expensive.  Some of my favorite road trips have been the ones where I jump in my car, bring a cooler full of food, drive to wherever I am going, spend the day there, eat my food I brought and sleep in my car ( to save money), and then drive to the next spot.  If I need to shower I will go and workout at the local gym and then shower after.  $10 for a day pass at a gym (many you can get a free one for if you look online) vs $100+ for a hotel. 

Where ever you are in the world, there is an opportunity for adventure and discovery waiting for you in your backyard!

Do you have a favorite memory/experience of a road trip you would like to share?  If so please leave it in the comments below. I would love to read about it! :)


Summertime is approaching for many of us.  I encourage you to make a plan, (or don't plan at all just go on the spur of the moment), to spend a few days with your camera, your car, maybe a few friends, and the open road.  The experience will be unforgettable.

Enjoy the pics,

Carpe Diem,

Jesse

Why do We Cause Pain?

Hellllloooo Everyone!

A few quick updates/reminders before I get to the blog

1 - Remember, next Tuesday, October 1st, is the start of the "Life is Beautiful" Challenge.  I am really excited to see the photos you all share.  Please click here for more information.  Remember this is a global event so you can participate wherever you are in the world.

2 - Thank you everyone who has taken the time to "like," "subscribe," provide me with feedback, and forward on my Youtube videos.  It means a lot to me when you all do that.  Thank You! :)

Ok Blog time...

This morning at about 5:25am I was in the kitchen doing a little cooking when I heard a horrible shriek.    I went outside to try to figure out what was going on and then I heard it again followed by the unmistakeable barking noises of coyotes.

Since the noise sounded like it was coming from a residential area below me, I can only assume that someone's cat or dog was turned into breakfast for a group of hungry coyotes.

I felt so bad for the poor animal that was killed.  I thought to myself its' last moments must have been so frightening and so painful.  I thought about the owners and how they will feel when they wake up in the morning and realize that the family cat or dog cannot be found.

I kept thinking about the pain the animal must have felt and the pain the family will no doubt feel when they figure out what happened.

I wanted to be mad at the coyotes.  Even though I can understand why they made the kill, to eat, to survive, I kept thinking: "What if I had a cat or a dog and they had killed mine, how would I feel?"

I kept thinking about pain and then I started thinking about us, people, humans... I started thinking about why we cause pain, specifically to each other.  Why do we hurt each other with our words?  Why do we harm one another with our actions?  Why is there war?  Why is there anger?  Why do we say we will do one thing and then do another?  Why????

Here we are, human beings, supposedly the most highly evolved species on the planet, yet we do more to cause pain, in many more ways than the coyotes do, why?

Then it hit me - we are just like the coyotes, we cause pain to survive.

Think about it; there is no other logical explanation for why we do what we do other than our survival.

When we gossip, or talk badly about someone behind their back what do we get out of it?  We get the satisfaction of knowing in that moment that we:

1. Belong to a group
2. Are Right and if we are right that means we are ok and if we are ok that means we do not need to change.
3. Share a common opinion/thought/feeling with others
4. As gossipers aka members of a group we have superiority over the one we are gossiping about
5. Are protected from ever having to examine the inadequacy/insecurity we feel inside of ourself that leads us to gossip about the other person.
6. Gossip about that person to protect these inadequacies/insecurities because that person threatens them in some way shape or form.
7. If 1 - 5 are true then we can safely say that we gossip to survive.
8. Will inevitably need to gossip again as we will only feel good as long as the buzz of the most recent gossip session lasts.

Think about war and the reasons people fight:

1. To ensure the protection and survival of their people
2. To ensure the protection and survival of their way of life
3. To ensure the protection and survival of their views/beliefs
4. To ensure the protection and survival of their economic interests
5. To ensure the protection and survival of their power
6. To ensure the protection and survival of their status

Are you seeing a pattern yet?

It all comes down to survival.  Whether we are trying to ensure the survival of our thoughts, our ideas, our insecurities or our shortcomings, we cause pain to others because we want these parts of ourself to survive.  We are to afraid to deal with our own "stuff" so we would rather deal with someone else's so that our way of life can continue on.

Make sense?

Here's the thing, are we really truly happy living this way, living to survive?  Could there be another way?

This past weekend I had a client in town for a Zero Limits Boot Camp.  We, ironically enough, spent quite a bit of time on this very subject: Survival vs the Alternative.  What is the alternative to surviving?

THRIVING!!!!  

Yes the alternative to surviving is thriving.  What is thriving you might ask?  My answer: look at a little kid - that is thriving.

We were all born to thrive.  One could argue that we need basic necessities to ensure our survival: food, water, shelter, love, etc...   I wound counter that argument by saying these basic necessities are really meant to be the source of our fuel that enables us to thrive.

What does a thriving life look like?  Gossip does not exist in a thriving life.  We have no need to talk badly or make fun of others because we are so happy with ourselves that we no longer need to compare ourselves with others.

In a thriving life we honor our word.  We do what we say we are going to do when we are going to do it.  

In a thriving life we "Secure our oxygen mask first before we secure another's."  

In a thriving life, when we do help someone, we help them for the simple joy of helping, and not because we need to do it to feel better about ourselves.

In a thriving life we do not need to hurt one another: physically, mentally, emotionally, or spiritually.  In a thriving life we fully accept, embrace, and love ourselves as well as others.

In a thriving life we do not cause each other pain.

Do you see the difference?  Which life are you currently living?  Which way do you want to live?  How much more amazing can Your life become if You choose to make the shift from surviving to thriving?  

I would love to hear your thoughts, please take a moment to share them below.  

Lastly, if You are ready to make some changes and shift from a surviving life to a thriving life, I would love to have the opportunity to help You on Your journey.  If this is You and You are ready to start thriving, please click here to contact me.

I wish You a thriving life. :)

Carpe Diem,

Jesse

Vitamin D: Why you may not be getting enough

Katie was kind enough to write about one of my favorite topics... the Sun :)

Enjoy

Now that we are well on our way to summer, it seems relevant to discuss the pros of sun exposure, and specifically how that relates to Vitamin D. In my reading I’ve learned that Vitamin D is unique in that our body can create its own, as opposed to only getting it through foods and supplements. Vitamin C for example, we can only get by eating fruits and veggies or taking supplements.

Many of us may not get enough sun exposure for our bodies to produce the needed amount of Vitamin D. This could be because we spend so much time inside (workaholics?), our strong sunscreens, the need to feel covered up in the sun, along with diets that don’t include enough Vitamin D- rich foods. Don’t be afraid to get a little sun! I’m by no means advocating sitting in the sun for too long without protection, but make sure you get a little natural sunlight a few days a week. Symptoms of Vitamin D deficiency include fatigue, weak bones, muscles, and immune systems.

When our skin is exposed to the sun it creates Vitamin D and then sends it to the liver. The liver converts the vitamin into a hormone, or active vitamin, that is sent throughout the body to regulate calcium and phosphorous levels in our bones, blood, and organs. Calcium and phosphorous are essential for maintaining strong bones, good communication between cells, and the ability to fight off illness and infection. You can take/eat all the calcium you want, but without Vitamin D, your body can’t do anything with it.

If you don’t want to, or can’t risk sun exposure, there are definitely foods out there rich in Vitamin D, but you may have to take supplements to get enough. Some of these foods include Sockeye Salmon, mushrooms, lowfat milk, and eggs.

Anyone out there felt the effects of low Vitamin D?


Best,


Katie

Share Your Story to Inspire Others

Hi Everyone!

Over the last month, I have been really honored to have the opportunity to speak at quite a few of the local Santa Barbara High Schools and Jr. High Schools.  It has been a really fulfilling experience for me to share my story with students and inspire them to make choices that will help them to live their dreams.

Each of the talks I give are about 45 minutes to one hour long.  I am not telling them any sort of hidden secret or anything like that.  I am simply sharing my story and I weave it into a theme about choice and the power of it. 

One of the points I hit home again and again and again to students is that we all always have a choice.  We may  not be able to choose some of the events that happen to us, but we can always choose how we handle, how we deal with, and what we ultimately choose to make of those events that happen.

Stories, I believe, are one of the most powerful tools we have.  And it is a tool we all have at our disposal, as WE ALL have a story to tell!  How we choose to tell our story is where the real power lies.  Do we choose to tell the story from the point of view of victim?  Or Victor?!

What do I mean by that?  Well it is the perspective you choose to tell your story from that matters the most.  You can choose to focus on all the wrongs and the injustices that the world has shoved upon you, or you can choose to focus on all the amazing life lessons you learned from those experiences.  The story is the same, what changes is the perspective you tell it from.

The video below really illustrates this concept.  The video is about a kid named Zach, who recently died from a form of bone cancer.  He was 18 years old.  Rather than feeling sorry for himself and be angry at the world, he chose to really make the most of his time and live and love to the absolute best of his ability.  His story has now gone viral (not viral enough in my opinion) and has appeared on news casts, facebook pages, etc...

The video is about 20 minutes long and worth every second of it.  I cried while watching it.  I did not cry because it was so sad he died, I cried because it was so moving to watch someone exist who really got what life is all about.

While you are watching this video, think about what your story is.  What have you learned from it.  How can you use your story to inspire others?  Please share your thoughts, your stories, your insights below.

Carpe Diem,

Jesse

Proper Nutrition Leads to Olympic Level Results

Before I begin, I’d like to send my thoughts and prayers to all the people affected by the recent events at the Boston Marathon. This was senseless and tragic, especially at an event surrounded by so much hope, pride, and community support.




The other day I had to get an oil change, buuuuuut didn’t remember to bring anything to help pass the time. I can only look at an iPhone for so many hours before my eyes burn. I scanned the magazine table, and Score! A nutrition special volume of “Outsider” magazine, full of food ideas and nutrition tips from and for professional athletes. I’m no Olympian, but if I get the chance to learn about how they fuel up or slim down, you’d better believe I’m taking it because it must work. Obviously.


One article featured a nutritionist who works with athletes living at the Olympic Training Center in Colorado Springs. Apart from their training regimens, the most important thing athletes do here is learn how to eat properly to get the most out of their training. Even Olympians are human, and burning 2,000 calories during a workout doesn’t make it okay to finally splurge on that bacon burger with donuts as buns.....whaaaat? Anyway, the article’s author condensed what he learned at the Training Center into simple pointers we can all use.


I won’t list all of the points here (because it’s a REALLY interesting article and you should read it), but I will mention those that seemed most beneficial to us non-Olympic level athletes. One: find out if you have any sort of vitamin or mineral deficiency and fix it. For example, deficiencies in Iron and Vitamin D are very common and can be responsible for symptoms like fatigue and muscle inflammation. Two: whole foods (not the store) are the best sources of nutrients. Don’t be afraid to do a little research before running to Trader Joe’s to buy a supplement. Three: try not to make any food your enemy. Eating out, alcohol, appetizers, and desserts are going to be part of the rest of our lives, so we might as well get cozy with that fact and work on maintaining a balance.


This is an awesome article.

Do yourself a favor: http://www.outsideonline.com/fitness/nutrition/The-Secret-Food-of-Athletes.html 


Happy reading!


Katie

Healthy Recipe

Healthy Recipe!!

Some of my absolute favorite things to read online are cooking blogs. There are a ridiculous amount, specializing in recipes for vegans, vegetarians, paleo and gluten- free dieters, and people not on ANY sort of diet. These blogs are awesome tools now that we are becoming more educated and concerned about what foods go into our bodies. Food blogs make it easier to find healthier alternatives for our favorite comfort foods: carbs, sugar, and cheesy goodness.

It can be super overwhelming if you are just starting out on the road to healthier eating. Sometimes, these alternative recipes and ingredients seem complicated, iffy or just plain gross (meatless meat? Um, no thank you). I’ve found that an excellent place to start is Pinterest, or the website www.Tastespotting.com. Simply type an ingredient and a keyword like “healthy” or “vegetarian” into the search bar, and a plethora of pictures will come up. Click on a pic that looks good to you! We eat with our eyes first: :)

I recently made Cauliflower Fried Rice from the blog “Deliciously Organic” by Carrie Vitt. This recipe can be 100% vegetarian and is starchy carb free. That’s right, NO rice! By vigorously chopping cauliflower into rice sized bits (chop until your arms fall off), or going the easy route with a food processor, you can create a dish that is SERIOUSLY tasty. I left out a few ingredients like sherry and bay seasoning because I didn’t have them, and didn’t buy them because I know I won’t use them regularly. Here is my (really easy) adaptation:

What you need:

Cauliflower – 1 or 2 heads. Use fresh.
Peas and chopped carrots – About 2 cups. I used a frozen mix from Trader Joes.
Coconut Oil – 2 tbsp for cooking the veggies. I recommend coconut for flavor, but olive or grape oils work just fine.
Eggs – 2 or 3. Can be left out, but makes the recipe more closely resemble fried rice.
Green Onion – 1 handful chopped. Also called scallion, use fresh.
Tamari Sauce – 4 tbsp, divided. Found with the soy sauces, says “Tamari” on the front. Low sodium soy works too.
Chicken – I left out. Use about 1 ½ cups chopped if you prefer it in your dish, or to add more protein than the egg.
Salt and pepper - For taste. You don’t need much salt because the Tamari is salty on its own.

Prep: I like to have everything ready before I begin to speed up the process.
Chop cauliflower into rice sized bits.
Cook Trader Joe’s frozen veggies according to package instructions, or steam your fresh veggies until soft, drain.
Chop green onion (scallion)
If using chicken, cook in a pan with a bit of oil, salt, and pepper. Once cooked through, chop and set aside.

Cook: This is a one pan meal. Choose a big one.

1. Heat your pan over medium-high heat. Place oil in the pan and wait for it to melt (coconut) or heat up
2. Put chopped cauliflower in the pan, along with 2 tbsp of Tamari or soy
3. Stir until all cauliflower is coated with oil and Tamari, hot, slightly softened and lightly fried
4. Make a well in the middle of the cauliflower and crack all eggs in the well. Stir eggs until scrambled.
5. Mix scrambled egg into the cauliflower, then add your veggies and onions (and chicken). Stir.
6. Add additional 2 tbsp Tamari or soy, salt, and pepper, stir until all ingredients are hot and coated.
7. Enjoy!!

 

Best,

Katie

Cross Fit vs. Bar Method

This is a great read from our guest blogger Katie Rudolph and explains two of the very popular exercise phenomena going on right now

CrossFit vs. Bar Method

After a workout I like to feel totally fatigued and sweaty….. like I just sweat out every ounce of my dinner from the night before. Maybe you prefer to feel loosened and refreshed? Whatever keeps you feeling fit and confident is the best route for you.

Lucky for us, exercise has crossed over into consumer culture territory and a multitude of “branded” workout regimens exist for our insatiable need for options. Some have their own aptly named facilities (how convenient!). CrossFit, Barre, Dailey Method, and P90X are all popular examples of such regimens. I’d like to explain a few for those who are curious.

I haven’t tried CrossFit, but have friends and family that are devotees and certified CrossFit trainers. My current exercise program is similar in that it’s high intensity, high repetition, and pushes you to anaerobic state (expelling EVERY ounce of energy possible). CrossFit was founded in 2000 and is actually a franchise, so the “CrossFit” name, certification program, and daily workouts can be purchased by trainers and gym owners. The workouts, or WOD’s (Workouts of the Day), can include a warm up, movement practice, the WOD, and a cool down. The WOD segment consists of intense movements with high repetition, meant to be performed as quickly as possible to completely exhaust the muscles being used. The movements are also meant to be functional, to help you move better in everyday life.

I have tried the Bar Method workout, and it’s a killer workout if you do it right. The Bar Method focuses on sculpting and reshaping muscles by alternating smaller, isolated movements with deep stretching. The original “Bar” workout was created by a ballet dancer who wished to combine her dance training with therapeutic movement meant to elongate and strengthen muscle with minimal impact on joints. Workouts are one hour long, and each muscle group in the body is worked during that time. The only weight used is your own body weight, and exercises are performed in the seated position or while standing at the ballet barre. You really have to pay attention to your body’s positioning and be aware of what each muscle is doing, even if you’re not using it directly.

One thing I’ve learned over years of working out at various intensities and with various trainers, is that there is no one-size-fits-all workout. Just because Johnny over there can run 3 miles once a week and still look awesome while eating Egg McMuffins daily doesn’t mean you can too. So naturally I’m curious, what sort of workout has gotten you the results you want?  Please share below.

Best,

Katie

Willpower and a Guest Blog

Hi everyone!

Today marks the start of what will hopefully be a new way that I can bring more value to all of your lives.

Today I am featuring our first ever guest blogger.  I hope that with bringing in new people from time to time it will greatly benefit you all.

Enough rambling from me, onto Katie our guest blogger

Hey All! My name is Katie, and starting today I’ll be doing some guest blogging for Jesse. I’m into all things healthy, am a total foodie and exercise fanatic, and stoked for the opportunity to share my thoughts with a like-minded community.


I can definitely relate to all of you who follow Jesse’s fitness and life coaching programs. In the past year I feel I’ve made (and seen!) multiple positive changes in my life. The daily routine was really getting to me, making me restless and distracted. Wake up, eat breakfast, go to work, work out, go home, eat dinner. Repeat, repeat, and REPEAT. Well THAT needed to change, and the beginning of 2013 served as a perfect wake up call/ clean slate for new resolutions. An attitude adjustment and refocused energy were the first orders of business. Like Jesse’s program promotes, I think the best and most lasting changes are made from the inside out. My nutrition and lifestyle were next. I’ve always been a social, active, and athletic person, but I was slowly losing steam. By being more conscious of what I put into my body and how it made me feel, and whose thoughts I let (and didn’t let) into my head, I began to feel happier and more motivated than ever.


I participate in a group boot camp program daily and sometimes twice a day (I’ll be the first to admit my exercise regimen isn’t typical). In this hour I’m surrounded with encouraging, healthy, and positive people. I’m lucky to call them friends now and lucky to have this daily positive reinforcement. It has helped keep my resolutions on track in a BIG way and helped me to create new goals for myself. Support systems, be it a friend, a Facebook group, or a Twitter follower, are ESSENTIAL to making real change. It’s all about accountability and knowing there are people who really care about your wellbeing. Exercise Accountability Group, people. Do it!


Fun side note: Did you know willpower is real? It’s not just an intangible idea we all talk about NOT having. Check out this article I found about willpower and accountability’s effect on making lasting changes in your life.....
http://www.nytimes.com/2012/01/08/sunday-review/new-years-resolutions-stick-when-willpower-is-reinforced.html?pagewanted=all&_r=0


Has joining the Exercise Accountability Group affected your progress in creating a healthier and happier lifestyle?

Best,

Katie

Attitude Adjustment

“A bad attitude is like a flat tire. You can’t go anywhere ‘till you change it.” - Anonymous

I really like this quote, it rings true in so many ways. A bad attitude not only affects how you feel on the inside, it can also effect the choices you make, the effort you put into achieving your goals, the people around you, and who wants to BE around you It’s not pretty.

How many times have you been around someone whose constant complaining leaves you at a loss for what to say to them, even if it’s a close friend or family member? You listen, sympathize, make positive suggestions, but it’s sort of draining, and leaves you feeling a bit down, right? You might start looking for things to complain about (don’t do it!). We tend to mimic the communication styles of those we’re talking to because it makes us feel more connected.

Fact -- It’s important to surround yourself with POSITIVE, SUPPORTIVE people who will keep you accountable, motivated, and encouraged. We in turn have a responsibility to be positive for those around us. It’s a great feeling knowing that you brightened someone’s day :)

What is something you did in the past week/weekend to make someone’s day better?

Carpe Diem,

Jesse

Action, Action, ACTION

Taking action is the key to success!


There I said it!  Lesson over; I have taught you all you need to know!

In case you do want to know more, read on:

First, a few updates.

We had an awesome Ustream chat this morning.  If you missed it, watch the replay here: 

https://www.facebook.com/1Year1000Challenge/app_196506863720166

http://www.ustream.tv/broadcaster/new/8482161

As I mentioned on today's chat I am doing a lot of  "re-organizing" to do my best to deliver on my 10x value pledge I made to you all.  Part of that "re-organizing" is going to be presenting exclusive offers that will be available only to members of my newsletter.  Do not miss out, get all the info here: Newsletter Sign Up 

On that note, I will be holding my first seminar on the first weekend in March.  Space will be extremely limited so keep your eyes and ears open for when the opportunity to sign up becomes available.

The topic will be on Relationships.  How to attract and create the relationship of you dreams, and how to reconnect and reignite the passion in your current relationship.

Lastly, Spring is just a few months away.  To help you get in shape not just for spring, but for the rest of you life, I am putting together a contest for you all.  I will buy the winner of this contest a pair of designer jeans, of their choosing, valued at up to $300!!!  Yes, I am that dedicated to helping you achieve your fitness goals :)

As you all know, I have been testing and refining a new exercise/nutrition method that is getting my personal training clients AMAZING results!  I have been working hard at making the program full proof.  I am proud to say, I got it down and am ready to share it with you.  I am going to unveil this program as part of the Designer Jeans contest.  Keep your eyes open.  Members of my newsletter will have the first opportunity to sign up for this awesome contest.  One more time, here is the link to sign up for my newsletter:  Newsletter

Ok, so the secret to success, success in anything in your life from financial to relationships is taking action.

You can read all the books, You can watch all the videos, You can listen to all the motivational speeches, You can study every "guru's" teachings, but none of it will help you create the life you want to live, unless you put the knowledge you learn into action!

Taking action is absolutely essential to achieving whatever it is you want in life. 

Action, Action, Action!!  

Ask yourself, what is one thing you can do right now, what is one action you can take that will put you a step closer towards achieving one of your goals?

Now whatever it is, get to work on doing it.  You and Your life are worth it.

Carpe Diem,

Jesse