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Welcome to The Easy Way Blog

Be yourself; Everyone else is already taken.

— Oscar Wilde.

WHO IS WILL GANNOM? 

Motivator. Mentor. Coach. Health & Fitness Enthusiast. Now more than ever, I’m a man on a mission.

In high school I suffered an injury so bad it ended my dreams of playing baseball professionally. This started a long two year physical therapy recovery. As a result I lost my confidence and what I thought to be my identity. I struggled with anger and chronic pain. Instead of losing hope, I discovered a passion for health and fitness that has inspired me to this point to take action.

I began to eat, sleep, and exercise in unique ways.

Amazingly, at my now age of 40 I feel better than I did when I was in my young twenties! I’m on a mission to help others experience the same kind of life-changing transformation that I have.

That’s why I founded The Easy Way, and that’s why I’m so passionate about helping people like you to reach your goals and enjoy a happier, healthier, more successful life for years to come.

MY 7 DAY RAW LIVING SPIRULINA FAST

My Journey to Trying Raw Living Spirulina

About a month prior to starting this fast I had a conversation with a gentleman named John. John and I were talking on the subject of nutrition and health. He was talking to me about how fit and healthy I looked. I reciprocated to him how healthy he looked. Then he said, “hold on, I want to show you something.” He went to get it, and that something would set into action something I never would have imagined trying.

John went to get a brochure, of sorts, with information about a company I had never heard of before. He handed me this brochure then proceeded to tell me how his life and his families’ lives have forever been changed because of this product. You see John was diagnosed with an aggressive type of cancer that left the medical proffessionals to believe John wouldn’t be around for much longer. He and his wife believed if they changed his diet, his health would improve. So that’s exactly what they did, but he says the most important change he made was incorporationg Raw Living Spirulina into his daily diet. At this point the hairs on my body are standing and goosebumps cover my body.

That’s not all though. John goes on to tell me about his son and how he was on the autism spectrum. They changed his diet and incorporated the Raw Living Spirulina as well. Now, his son goes to college, is extremely smart, and is no longer on the autism spectrum. Chills run up my back at this point. To say I’m extremely interested in this product would be an understatement. I left this conversation wanting to know as much about Raw Living Spirulina as I possibly could.

So You’re Probably Wondering What Raw Living Spirulina is?

Raw Living Spirulina is a blue-green algae that is alive. It’s been around for billions of years helping to create the Earth’s atmosphere. Raw Living Spirulina is the worlds first superfood, and one of the most nutrient-rich foods on Earth.

Spirulina became famous after it was successfully used by NASA as a dietary supplement for astronauts on space missions. It has the ability to modulate immune functions and exhibits anti-inflammatory properties by inhibiting the release of histamine by mast cells. Multiple studies investigating the efficacy and the potential clinical applications of Spirulina in treating several diseases have been performed and a few randomized controlled trials and systematic reviews suggest that this algae may improve several symptoms and may even have anticancer, antiviral and antiallergic effects.

Nutritional Profile of Raw Living Spirulina:

Contains every vitamin, except vitamin D (which we get from the sun)

Contains every mineral and trace element our bodies require.

Contains an abundance of antioxidants.

Contains all 9 essential amino acids. It is a complete protein.

Contains omega 3 fatty acids in the form of ALA, EPA, and DHA, making it a powerful food to aid in reducing inflammation, promoting healthy cells, and keeping skin beautiful.

Contains omega 6 fatty acids. Primarily used for energy. Raw Living Spirulina contains the highest GLA known, second only to mothers breast milk. 

Contains Bioactive Enzymes. 

Contains a wealth of powerful living phytonutrients.

Contains Chlorophyl.

Benefits of Raw Living Spirulina:

Spirulina provides a wide range of health benefits almost immediately upon ingestion. 

Works the fastest on an empty stomach because there is no fiber and cellulose in Spirulina. So the body will assimilate the nutrients immediately into the blood through the epicellular wall in the stomach. Raw Living Spirulina bypasses the digestive track to be absorbed instantaneously in the body. 

Raw Living Spirulina is going to take the toxins out of my body and replace it with the nutrients my body needs. It’s a constant cleaning and feeding of the body. 

It provides a near-instantaneous boost to one’s energy, while helping to improve muscle strength and endurance while reducing fatigue. 

It helps improve the immune system, and provides exceptional support for the heart, liver, and kidneys. 

Spirulina is also a natural detoxifier, oxygenating the blood, and helping cleanse the body of toxins and other impurities that may be causing illnesses or other health complications.

Spirulina is also a natural appetite suppressant, and it helps to improve the body’s digestive system. 

It also has very powerful antioxidant properties and it helps to balance the body’s pH, thereby reducing inflammation throughout the body.

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Fights cancer.

Cholesterol buster.

Helps you to lose weight.

Manages blood sugar.  

Treats allergies.

Treats anemia.

Lowers your risk of stroke.

Slows aging. 

Improves sexual performance. 

Improves memory and learning impairments. 

What Was My Objective With The Raw Living Spirulina Fast?

Spiritual enlightenment 

How will my REM and Deep Sleep be affected?

How will my blood glucose levels be affected? 

Will I be in a Ketosis state? 

How will my body fat change?

How will my body weight change?

How will my energy be on this Raw Living Spirulina fast?

How will my appetite be?

Looking for increase in HGH (human growth hormone) which will lead to muscle growth, faster metabolism, weight loss and muscle strength. 

Preparing For The 7 Day Raw Living Spirulina Fast.

First, I contacted Mr. Timothy White, owner of the company Raw Living Spirulina for advice to how I should approach this seven day fast with his product. Tim informed me that his company holds these types of fasts yearly around the world and suggested I use some specific biometric devices. He recommended I take daily 16oz (1 jar) of Raw Living Spirulina with fresh coconut water, use a body composition scale and a ketone and blood glucose monitoring system. So I bought the devices he recommended and I also chose to use a sleep monitoring device as well.

The Biometric Devices That I Used 

I used a Body Composition Scale. It provided data for 11 full-body measurements. 

I also used a Ketone and blood glucose monitoring system. The reason I used this device was to monitor blood glucose, but to also see if I was in ketosis. Being in Ketosis is when your body burns fat as fuel rather than using glucose as its source of energy. 

I also used an Oura Ring that monitored calories burned, REM sleep, Deep sleep, sleep quality and body tempurature. 

Day 1-7 of the Raw Living Spirulina

Tuesday July 30th, 2019. Outdoor temperature was 90 degrees with 64% humidity. I received the Raw Living Spirulina overnight from Fedex Express and started taking it immediately. I stopping eating on Monday July 29th, at 6pm.

I took 3oz of RLS at 9am. Drank 6oz of coconut water . The interesting thing I first noticed was this product had no flavor, and had a texture, like that of pudding. 

Felt solid energy at 9:36am. 

11am Trained Delts for 50 minutes. Had plenty of energy. 

11:55am Took 3oz of RLS and drank 6oz coconut water post workout. 

2pm took 3oz of RLS. Drank 6oz coconut water. 

4pm took 4oz of RLS in 6oz coconut water. 

6pm took 3oz of RLS in 6oz coconut water.

Drank a total of 188oz of water and 33oz coconut water for the day.

I had a successful first day. I had plenty of energy throught the day. Also, I didn’t feel hungry throughout the day. I had my typical bowel movement in the morning and throughout the day.

Blood Glucose Levels: 111mg/dL HCT: 43% Hb: 14.6g/dL

Ketone Levels: 0.3mmol/L. Unfortunately was not in ketosis yet. Optimal range is between 1-3mmol/L. Cognitive level improvements happen around 1.5mmol/L

Total sleep: 6h 13m Rem Sleep: 0h 42m Deep Sleep: 1h 6m

Measurements: Weight A.M. 162.6lbs Weight P.M. 161.1lbs Body Fat: 9.1% Body Water: 60.2%

Wednesday July 31st, 2019. Outdoor temperature was 89 degrees with 56% humidity.

•Had bowel movement at 5:45am. 

•8:45am took 3oz RLS and drank 6oz coconut water. 

•11am worked out for 40 minutes. Had an amazing training session.

•12:15pm took 3oz of RLS and 6oz coconut water. 

•12:30pm I felt that surge of energy. 

•3pm took 3oz of RLS and drank 6oz of coconut water. 

•5:30pm took 3oz of RLS and drank 6oz coconut water. 

•7:30pm finished the last 4oz of the container of RLS and drank 6oz of coconut water. 

Drank a total of 188oz of water and 33oz coconut water for the day. 

Surprisingly I still had high levels of energy throughout the day and I wasn’t hungry at all. Big win in both of those categories. 

Blood Glucose Levels: 79mg/dL HCT: 55% HB: 18.7g/dL 

Ketone Levels: 1.2mmol/L. Yes! I’m in ketosis!

Total sleep: 7h 17m Rem Sleep: 1h 19m Deep Sleep: 1h 39m

Measurements: Weight A.M. 158.3lbs Weight P.M. 160.9lbs

Thursday August 1st, 2019. Outdoor temperature was 90 degrees with 57% humidity.

•8:30am took 3oz RLS and drank 6oz coconut water. 

•10:35 worked out for 50 minutes. 

•11:50am took 3oz of RLS and 6oz coconut water. 

•I felt energized so far that day.

•2pm took 3oz of RLS and drank 6oz of coconut water. 

•4:40pm took 3oz of RLS and drank 6oz coconut water. 

•7:15pm finished the last 4oz of this container of RLS and drank 6oz of coconut water. 

Drank a total of 188oz of water and 33oz coconut water for the day.

Surprisingly I still had high levels of energy throughout the day and I wasn’t hungry at all. Big win in both of those categories. 

Blood Glucose Level: 79mg/dL HCT: 53% HB: 18g/dL 

Ketone Level: 1.2mmol/L

Total sleep: 7h 4m Rem Sleep: 1h 25m Deep Sleep: 1h 29m

Measurements: Weight A.M. 158.2lbs Weight P.M. 160.6lbs

Friday August 2nd, 2019. Outdoor temperature was 83 degrees with 100% humidity.

•Had bowel movement at 5:35am. 

•Felt a little hungry this morning until I took the RLS. 

•8:40am took 3oz RLS and drank 6oz coconut water. 

•10:50 worked out for 50 minutes. The workout was tough today. Energy was on the low side during training.

•Felt a little tired and hungry after the workout. 

•11:40am took 3oz of RLS and 6oz coconut water. 

•12:05pm felt a pickup of energy

•4:00pm took 6oz of RLS and drank 12oz coconut water. 

•7:40pm finished the last 3 tablespoons of this container of RLS and drank 6oz of coconut water. 

Drank a total of 188oz of water and 33oz coconut water for the day.

I didn’t get a good nights sleep because my daughter, who is 15 months old, woke up twice crying in the night. I still had plenty of energy throughout the day but working out was very tough, and I was really hungry all day. 

Blood Glucose Levels: 76mg/dL HCT: 52% HB: 17.6g/dL 

Ketone Levels: 1.2mmol/L

Total sleep: 7h 49m Rem Sleep: 0h 57m Deep Sleep: 1h 18m

Measurements: Weight A.M. 158lbs Weight P.M. 160.8lbs

Saturday August 3rd, 2019. Outdoor temperature was 88 degrees with 92% humidity.

•I slept much better. I had lots of energy and I was not hungry. 

•8:40am took 3oz RLS and drank 6oz coconut water. 

•11:45am took 3oz of RLS and 6oz coconut water. 

•I felt energized all day. 

•3:00pm took 4oz of RLS and drank 12oz coconut water. 

•5:30pm took 3oz of RLS and drank 6 oz of coconut water. 

•7:40pm finished the last 3oz of this container of RLS and drank the rest of the coconut water. 

Drank a total of 188oz of water and 33oz coconut water for the day.

I was off work and I didn’t workout. Got great sleep so I had lots of energy and I wasn’t hungry at all. 

Blood Glucose Level: 82mg/dL HCT: 48% HB: 16.3g/dL 

Ketone Level: 1.1mmol/L

Total sleep: 7h 36m Rem Sleep: 1h 6m Deep Sleep: 2h 0m

Measurements: Weight A.M. 157.8lbs Weight P.M. 159.9lbs

Sunday August 4th, 2019. Outdoor temperature was 87 degrees with 93% humidity.

•Slept great. Had lots of energy and was not hungry. 

•8:40am took 4oz RLS and drank 6oz coconut water. 

•Had small bowel movement. 

•12:45am took 3oz of RLS and 6oz coconut water. 

•I felt energized and focused all day. 

•2:30pm took 3oz of RLS and drank 12oz coconut water. 

•4:30pm took 3oz of RLS and drank 6 oz of coconut water. 

•7:40pm finished the last 3oz of this container of RLS and drank the rest of the coconut water. 

Drank a total of 188oz of water and 33oz coconut water for the day.

I was off work and I didn’t workout. Got great sleep last night so I had lots of energy and I wasn’t hungry at all. 

Blood Glucose Level: 77mg/dL HCT: 46% HB: 15.6g/dL 

Ketone Level: 1.4mmol/L

Total sleep: 8h 25m Rem Sleep: 1h 40m Deep Sleep: 2h 23m

Measurements: Weight A.M. 158.9lbs Weight P.M. 158.5lbs 

Monday August 5th, 2019. Outdoor temperature was 85 degrees with 84% humidity.

•Slept great. I had lots of energy and I was not hungry. 

•8:30am took 4oz RLS and drank 6oz coconut water. 

•Had a small bowel movement. 

•11:35am took 3oz of RLS and 6oz coconut water. 

•Had lots of energy for my 45 minute workout today. 

•I felt energized and focused all day. 

•2:15pm took 4oz of RLS and drank 12oz coconut water. 

•4:30pm finished the last 4oz of RLS and drank the rest of the coconut water. 

•6pm End of 7 day Raw Living Spirulina fast. 

Drank 188oz of water and 33oz coconut water. 

Got great sleep so I had lots of energy and I wasn’t hungry at all. 

Blood Glucose: 88mg/dL HCT: 53% HB: 18g/dL 

Ketone: 1.5mmol/L

Total sleep: 6h 30m Rem Sleep: 1h 8m Deep Sleep: 1h 59m

Measurements: Weight A.M. 155.8lbs Weight P.M. 159.9lbs Body Fat: 5.0% Body Water: 67.6%

Let’s Learn a Little About the Product That Helped me to Accomplish This 7 Day Fast.

Who is Raw Living Spirulina?

They are a Florida based company out of Vero Beach. They were established in 2012 as an innovative Aquaculture research and product development company focused on the commercialization of healthy alternative food products made from algae. They are devoted to the development of environmentally safe and organic uses of our land and water resources. As the world’s ever increasing population stresses the planet’s limited resources, it will be extremely important to utilize algae as a food crop.

They are currently composed of a growing group of individuals passionate about the intersection of health and wellness, they operate with the simple mission to bring new ideas to life in the living nutrition arena.

What is Said About Them

“Raw Living Spirulina is a company whose mission is to change the health of humanity without destroying the health of the planet by providing nature’s most perfect food to all that seek life. When a company sets a mission like this in motion, stars must align.”

Their Mission:

To provide the world with the most powerful superfood, with the intent of helping humanity regain optimal health, while improving the ecology of the planet.

They believe in a world where vibrant health is normal, where food is medicine and where life is filled with life.

Closing Thoughts

I feel this is a bittersweet ending. While on one hand I’m ready to eat solid foods again, on the other hand I’m going to miss the discipline and dedication it took to fast for an entire week. I truly feel grateful for crossing paths with John and how his story led me on a path to experience spiritual enlightenment and deepen my gratitude, really for life in general. I feel like I went through a great change that only a small percentage of people will ever experience. I want to wish you well and good health.

Link to their website: https://www.rawlivingspirulina.com/

Directions Please

Have you ever asked yourself, “I wish someone would just tell me how to get there.” “Tell me exactly what I need to know so I’m not having to guess.” Maybe you have thought this and maybe you’ve felt you have no purpose in life with no hope for the future because of the season of life you’re in. Maybe it’s working too many hours, maybe you have lost your job, maybe it’s stress at home or with friends, a recent breakup or divorce. The reasons could be endless, but one thing remains true- you have lost your motivation or you are just unsure how to fix the problem and need guidance to fix it.

Self motivation comes easy for me, not because I’m special or one in a million, but because I have a story just like you and I’ve made a strategy that I follow. Anytime I start to feel lost or unmotivated I go back to this strategy.

I have put together a list of motivational advice that I believe will spark that fire we all have in us.

The List

Self-image is how you perceive yourself. It is a number of self-impressions that have built up over time: What are your hopes and dreams? What do you think and feel? What have you done throughout your life and what did you want to do? These self-images can be very positive, giving you confidence in your thoughts and actions, or negative, making you doubtful of your capabilities and ideas.

Surprisingly, your self-image can be very different from how the world sees you. Some people who outwardly seem to have it all (intelligence, looks, personal and financial success) may have a bad self-image. Conversely, others who have had a very difficult life and multiple hardships may also have a very positive self-image.

Some believe that a person’s self-image is defined by events that affect him or her (doing well or not in school, work, or relationships.) Others believe that a person’s self-image can help shape those events. There is probably some truth to both schools of thought. Failing at something can certainly cause one to feel bad about oneself, just as feeling good about oneself can lead to better performance on a project. But it cannot be denied that your self-image has a very strong impact on your happiness, and your outlook on life can affect those around you. 

If You Project a Positive Self-Image, People Will Be More Likely to See You as a Positive, Capable Person

However, it’s important that your self-image be both positive and realistic. Having a self-image that is unrealistic can be a drawback, whether that self-image is negative OR positive. Sometimes having an occasional negative thought or criticism about oneself can encourage change, hard work, growth and success. Sometimes having too positive an image of oneself can encourage complacency, underachievement, and arrogance. Finding the balance between feeling positive about oneself but having realistic goals is important.

Self-Confidence involves getting yourself ready for your journey. You need to take stock of where you are, think about where you want to go, get yourself in the right mindset for your journey, and commit yourself to starting it and staying with it. Prepare for your journey by looking at what you’ve already achieved, think about your strengths, whats important to you and where you want to go. Start managing your mind and commit yourself to success.

Re-asses and adjust your beliefs about the difficult times you go through. You must become aware of the different parts that make up your belief. Release the emotions you’ve held in those beliefs. Shift your perspective so you can see the identity as false. In the process of changing a belief you have to include changing your identity, or at least your mind’s false version of identity.  Since your false  identity is part of memories, when you change a belief you will also change emotional memories. 

Insight. Realizing through your positive and negative life experiences, you are equipped to lay the path for your destiny.

Take responsibility for your life. Don’t play the blame game. Plain and simple, you need to take responsibility for how your life has been, is, and will be. Own you! No matter your season of life.

Embrace your image. Complete acceptance of your identity is central to your existence. “Your task is not to seek for Love, but to seek and find all the barriers within yourself that you have built against it.” — Rumi

Weathering your storms. Have you ever felt like giving up? Have you ever said, “I’m tired of being strong?” This is the time in your life when you need to just weather your storm. Avoid making decisions that will hurt you down the road beacuse life seems hectic at the moment.

Be honest with yourself. Being honest with yourself means seeing yourself clearly, but what does that mean? It’s challenging to come to an accurate self-perception. The perception of ourselves are formed by the stories we tell ourselves. Those stories can be extremely inaccurate. Start by being real and truly honest with yourself. Think about a time when you felt everything was going right. What were you like? What were you capable of? How did you view yourself at that time?

Listen to your heart. Don’t talk yourself out of things you really want for your life. Follow that gut feeling. When it feels right, it will feel light.

Create a vision for your life. Creating a vision for your life might seem like a waste of time, but it’s not. Creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams.

Don’t expect a clear and well-defined vision quickly—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

Closing Thoughts

Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize of what you want your life to look like.

I hope this message was able to speak life into you. If it did, please share it with your friends and family on social media and tag me. There is so much more powerful and empowering things to come. Take care and have an amazing day. 

A LOOSE BATTLE AHEAD

Tightening Up After Weight Loss

Losing weight is a momentous achievement and ought to be celebrated for sure, but for some having to contend with loose skin as a result of losing a great deal of weight, it can be disappointing.

You may feel like you’ve won in one area and lost in another, but this is not necessarily the case. In fact, there are some natural ways that can increase your skin’s elasticity and tighten the areas in need over a matter of time. Your results, of course, will depend on how much weight you’ve actually lost, the length of time your skin was stretched out, and your age.

Here are some valuable tips on how you can tighten your skin after weight loss:

Increase Your Water Intake to Improve Skin Elasticity

Drinking a lot of water not only improves your overall health, it also will help your skin to become tighter, smoother, and look more radiant. One scientific study found that increasing the daily water intake caused significant improvements in skin hydration and function.

Be sure to drink at least 6 glasses of water per day. If you can drink more than that, even better. Hydration is wonderful for your skin and certainly helps to improve skin elasticity which can help to tighten it after weight loss.

You can also drink flat tummy water to help you burn belly fat.

Monitor Your Weight Loss to Prevent Loose Skin

It may be time to curb your weight loss just for a bit to allow your skin to get adjusted to the loss. As you maintain your weight, your skin has more of a tendency to shrink to your new size. If you continue to lose weight rapidly, your skin will continue to lose elasticity.

Participate In Weight Resistance Training to Make Your Loose Skin Tighter

According to Cedric Bryant, chief science officer for the American Council on Exercise, strength training strengthens muscles as it creates a layer of muscle underneath the skin. As a result, your skin will become tighter.

Scientific studies show that regular resistance-training exercise is one of the best ways to build muscle mass in both young and older adults. An increase in muscle mass could also help improve the appearance of loose skin and make it look tighter.

It is recommended that you perform strength training three times per week every other day in order to really benefit your muscles and skin. Weight training is especially important if you have dropped your caloric intake significantly, as when you lose fat, you often lose muscle as well. Rebuilding your muscles will help tighten the skin after weight loss.

Belly Toning Exercises For a Tight Tummy

Chances are your belly has some stretched skin if you’ve lost a lot of weight. Tightening the tummy area is much more possible if you take time a few times per week to exercise that area. Commit to belly toning exercises such as crunches, bicycle, leg raises, and sit ups.

You don’t have to spend a lot of time on these flat tummy exercises either. Simply spending 15 to 20 minutes three to five days per week will help tighten your tummy area to get rid of loose skin faster.

Moisturize Your Skin To Keep It Firm

Use a skin moisturizer that has vitamin E in it, so that your skin will stay moist, as this allows for new skin cells to grow. Moisturizing also helps with minimizing wrinkles.

You can even use coconut oil on your skin; this is my favorite. I put coconut oil on my skin daily. Coconut oil is a natural moisturizer and has antibacterial properties to soothe your skin.

Get Massages to Reduce Loose Skin After Weight Loss

Who doesn’t love a massage? Head to your favorite masseuse to get weekly or biweekly massages, as they are known to help increase blood circulation that is helpful to tighten loose skin.

One medical study showed that a combination of massage, Near Infra Red light and radiofrequency helped to reduce loose skin.

You don’t necessarily need a massage therapist to massage your skin, you can do it yourself or have your partner do this for you.

Massaging your skin is also one of the best ways to reduce cellulite on your thighs, legs and butt.

Limit Your Sun Exposure to Keep Your Skin Firm

Too much time in the sun will have a negative effect on your skin’s elasticity, so limit your time sun bathing to prevent loose skin. Medical studies have shown that too much time in the sun can reduce the skin’s collagen and elastin production, which may cause loose skin. This goes for tanning beds as well, as the rays can dry out your skin and damage the skin cells at the same time.

Also, limit your time swimming in chlorinated water, as the chlorine can dry out and damage skin cells. Spending a short amount of time sun bathing and swimming is alright, just be sure to shower afterwards and apply a natural moisturizer that has vitamins and aloe vera included.

Also remember that sun exposure is one of the top reasons for premature aging of your skin.

Sea Salt Scrubs Can Help Tighten Your Skin

There are some researchers asserting that sea salt scrubs will help with blood flow to the skin and help tighten the skin over time. There are a number of sea salt and mineral scrubs available on the market to choose from. Simply use them in the shower each day as you wash and see how your skin looks and feels after a couple of weeks.

Consume Protein, Omega 3 and Vitamin C to Tighten Loose Skin After Weight Loss

Eat Protein to Improve Skin Elasticity

Consume more protein because it’s vital for having healthy firm skin. According to scientific studies, protein contains the amino acids, lysine and proline, that play a key role in collagen production. You can get plenty of protein without consuming meat or dairy if you’re vegetarian or vegan.

Consume Omega 3 Fatty Acids to Tighten Skin

One scientific study found that omega 3 fatty acids, found in fish oil, can improve skin elasticity.

Consume Vitamin C to Improve Skin Elasticity and Flexibility

Vitamin C is required to produce collagen, a naturally occurring protein found in the body that supports elasticity and flexibility of the skin. One scientific study concluded that vitamin C stimulates collagen production and helps to protect against sun damage.

Citrus fruits, broccoli, guava, kiwi fruit, strawberries, peppers, papaya and berries are high in vitamin C.

Be Patient

When dealing with stretched, loose skin, it is important to be patient as your body adapts to your new size.

Additionally, keep in mind that depending on how much weight you’ve lost, your skin may not be able to return to its original elasticity. Make a decision to accept this now just in case and affirm that you are awesome even with some loose skin.

Should You Use Firming Creams?

There are many “firming” creams on the market. For example, this cream promises to supercharge your skin’s youthful radiance. While these creams claim to slim, tone and firm loose skin.

It Takes Time to Tighten Loose Skin

It is understandable to become frustrated when you’ve lost a lot of weight and now have to be concerned about loose skin. Fortunately, others that have gone before you have tried all sorts of methods to tighten their skin and happily pass that information on.

Keep in mind that what works for one person may not work for you. You can try various ways to tighten your skin and see what works for you.

Additionally, understand that skin elasticity reacts differently at different ages and stages in life. For the young mom who just gave birth and is contending with loose skin, it may only take a little bit of effort to tighten up the skin and keep it moving.

For the 50 year old who has just dropped 85 pounds in a short amount of time, it may take a bit longer for the skin to tighten and it may not get back to its original state due to the age. It is important to realize this and accept it fully.

Reward yourself for losing the weight and accept your skin’s condition in the process of tightening it.

I hope this message was able to speak life into you. If it did, please share it with your friends and family on social media and tag me. There is so much more powerful and empowering things to come. Take care and have an amazing day. 

Eccentric Training

I’ve Fallen in Love With Eccentric Training

Lately, I’ve been way more focused with lowering the weight I’m training with. As. Slowly. As. Possible. This style of training is humbling to your ego and will leave you sore for days to come. I’m sure you’re asking yourself right about now, what is this guy talking about.

I’m talking about eccentric training. Here is what Wikipedia describes it as- An eccentric contraction is the motion of an active muscle while it is lengthening under load. Eccentric training is repetitively doing eccentric muscle contractions. For example, in a bicep curl the action of lowering the dumbbell back down from the lift is the eccentric phase of that exercise — as long as the dumbbell is lowered slowly rather than letting it drop (i.e., the biceps are in a state of contraction to control the rate of descent of the dumbbell). Some people also refer this style of training as negative training, negatives or yielding.

Through eccentric training, you turn the focus of every rep away from the concentric (contracting) portion to the eccentric (lengthening) portion. 

Eccentric Training Reasons

Faster Muscle Gains

Eccentric training is superior to concentric training at building both muscle size and strength, research shows. After all, since your muscles are strongest as they move eccentrically, if you want to push your limits, you’ve got to work eccentrically. Warning: Eccentric exercises increase delayed onset muscle soreness (DOMS), that soreness you feel up to 72 hours after a tough workout, in a big way. That’s because in eccentric actions, the weight is greater than the amount of force produced by the muscle, so it creates more microscopic damage to the muscle. You will know what I’m talking about after you try this.

Greater Metabolic Boosts

To recover from your sweat sessions, especially those that leave you riddled with DOMS for days, your body has to work super hard to recover. Although the studies are small, some research shows that slowing down the eccentric phase of your lifts can significantly increase your resting metabolic rate (RMR)—the number of calories you burn at rest, binge-watching The Voice. One study of 16 participants in the Journal of Strength and Conditioning Research found that eccentric training boosts RMR for up to 72 hours post-exercise. In the study, subjects performed the concentric phase quickly over one second, and slowed down the eccentric over three seconds. Another study of 16 male participants published in Medicine & Science in Sports & Exercise found significant increases in RMR for up to 48 hours after leg presses that stressed the eccentric movement. Eccentric exercise does more muscle damage, which then requires more energy to repair it.

Lower Risk of Injury

Eccentric exercises strengthen not just your muscles, but also your body’s connective tissues, helping to both rehab any aches and pains as well as prevent injuries ranging from tendinitis to ACL strains, per one comprehensive review in the International Journal of Sports Physical Therapy. It notes that eccentric exercises are vital in sports rehab settings and are great even for people sidelined with exercise injuries.

More Flexibility

Perform eccentric exercises, and you may reduce the need for performing dedicated “flexibility” workouts. After all, in one North American Journal of Sports Physical Therapy study of 75 athletes with tight hamstrings, those who performed eccentric hamstring exercises improved their flexibility twice as well as those who stuck with static (bend-and-hold) stretching. The trick is to move through your entire range of motion as you perform the eccentric phase of your exercise. Over time, that range of motion will get bigger and bigger. 

Better Sports Performance

Eccentric actions aren’t just something you do in the weight room. They are a given in any workout—from beach volleyball to marathons. (Eccentric actions are why your quads feel destroyed after a long run downhill.) So, by performing strength training routines and focusing not just on concentric or isometric, but also eccentric moves, you better prepare your body for any challenges to come.

Adding Eccentric Exercises To Your Routine

Hitting your muscles eccentrically can be as easy as slowing down the eccentric portion of your regular strength-training moves. In most lifts, including most bodyweight exercises, that’s the lowering phase. Good examples include squats, lunges, deadlifts, push-ups, pull-ups, biceps curls, shoulder presses, rows, and the list goes on. Every now and then, you’ll find an exercise in which the eccentric phase is actually up, like lat pulldowns, so here, think of it as returning the weight to the starting position.

The next time you perform any of these exercises—or any exercise for that matter—try to extend the eccentric portion for the count of three. So, if you’re performing a bench press, lower for 3 seconds, and then push back up in one second. If three seconds feel doable, try lowering for five or 10 seconds. Seriously. It can be that simple. In real life, we move both eccentrically and concentrically, this is a great way to work both muscle movements to their max. Pause at the bottom, and you’re hitting your muscles isometrically.

That said, since slowing down the eccentric phase of your lifts makes things much more difficult (which is why slowing down the eccentric phase of a given workout can be a great way to progress that strength move!), you may find that you need to decrease the weight you use. Don’t get discouraged by going down in weight. You’ll get more out of lowering 40-pound dumbbells slowly than you will by letting 100-pound dumbbells drop with each rep.

Closing Thoughts

There is plenty of scientific evidence to suggest that eccentric-focused training is beneficial. It may be through more muscular damage, higher tension, or more load per motor unit – but the bottom line is it works. Eccentric training will increase your need for proper recovery. That might require performing less weight, fewer reps, sets, or exercises per workout, or even giving yourself an extra active recovery day between big lifts. Eccentric training also requires checking your ego at the locker room door. When done properly, eccentric training will ensure that you are working your muscles in a way that optimizes muscle growth.

I hope this message was able to speak life into you. If it did, please share it out with your friends and family on social media and tag me. There is so much more powerful and empowering things to come. Take care and have an amazing day. 

Seasons Change

A Metaphor

“Suffering is like being shot by 2 arrows, the first arrow is the physical pain, it’s the metal piercing the skin the force colliding into the body. The second arrow is the mental pain it’s the meaning and emotion we attach to being struck, the narratives we spin in our minds whether we deserved or didn’t deserve what happened. In many cases our mental pain is worse than our physical pain, and lasts a lot longer. Through the practice of meditation if we could train ourselves to only be struck by the first arrow we could essentially render ourselves invincible to any mental or emotional pain”.

If you’ve lived long enough, you’ve experienced many seasons in your life. These seasons may have occurred when you graduated from high school and went to college, changed careers or lost a job, started or ended a relationship. Possibly you relocated to a different city and had to leave your family and friends behind. Maybe you lost weight due to a death of someone close or gained weight due to a breakup. Whatever the transition was, you said goodbye to a familiar season. 

“If we had no winter, the spring would not be so pleasant. If we did not taste adversity then prosperity would not be so welcome.” – Anne Bradstreet

Our seasons of life are constantly changing, some as a result of the choices and decisions that we make on a daily basis and others that we have no control of. Life is all about change, we are constantly changing, and our seasons are simply a reflection of these natural evolutionary steps.

Temporary 

The seasons of life are as temporary as raindrops falling from the sky, as the thunder that shakes the ground, or as the wind blowing. None of these events will last forever. They are temporary in nature, just as the seasons of life are temporary. 

The joy you experience during one season of life will not last forever. There will always be a moment when your thoughts, decisions, actions or external occurrences will move you into another phase of life, which could lead to happy days or lead to pain. However, this too is only temporary, and a new season will come. 

Adapt

The length of time it takes us to progress through each season is a reflection of our ability to adapt to the conditions and circumstances we find ourselves in. If we adapt successfully we will move through difficult and unpleasant times quickly. On the other hand, if we are unable to adapt, then we will suffer the consequences of failing to grow with the opportunities that life presents us. 

Teach

Our seasons teach us lessons about ourselves, others and about life. They help us grow emotionally, physically and socially. Seasons harden our soul, enlighten our spirit and strengthen our emotional resilience in the face of adversity and opportunity.

When we succeed we celebrate. When we fail we complain and blame…  but eventually, we begin to contemplate who we are, what we want, and how we would like to progress from this moment on. These periods of life shape our character and paint the canvas of the life we are yet to experience. These times help us evolve as human beings.

Self-Reflection

Reflect back upon the seasons of your life and honestly ask yourself the following set of questions:

•What impact did these seasons have on my life?

•What have they taught me about myself, life and others?

•How have they transformed my personality?

Final Thoughts

The Seasons we experience are about transformation and change. They are about the process of effectively transitioning from one set of storms to another — enabling us to learn, grow and ultimately reap the rewards that life eventually brings our way. Every experience — no matter how we perceive it — helps us grow and overcome the obstacles and challenges that life throws our way.

I hope this was able to speak life into you. If it did, please like and subscribe to The Easy Way for new material. Also share this with your friends and family on social media and tag me. There is so much more powerful and empowering things to come. Take care and have an amazing day. 

ADDICTED

How Hyperpalatable Foods could be Destroying Your Way of Life

I always joke around saying I’m a fat person stuck in a small frame. That if I worked around food all day I would probably be overweight. While that may be an over exaggeration the fact is that when I was fifteen I got my first real job as a cook at KFC. I can still remember the lovely aroma of the fried chicken cooking, the mashed potatoes steaming in the bowl and the Mac and cheese, ahhhh, life was good. I could eat anything I wanted and didn’t know I was slowly killing my body, or so I thought.

Now fast forward to today. I have chosen to live a healthy lifestyle, but everywhere I look it’s obvious that a great deal of people are overweight. It’s even more noticeable in the south, where I live. In fact over a third of the global population is overweight, higher in the south, and the percentages are increasing. Some neuroscientists have suggested that the rise of so-called “hyperpalatable foods” may partially explain the unprecedented rates of obesity.

Our food environment has changed dramatically over the years, through the introduction of so-called “hyperpalatable” foods. These foods are deliberately engineered in such a way that they surpass the reward properties that traditional foods, such as vegetables, fruits, and nuts give us. Food chemists achieve this by adding products with increased levels of fat, sugar, flavors, and food additives.

David A. Kessler, author of The End of Overeating: Taking Control of the Insatiable American Appetite and former head of the FDA, claims that the food industry has combined and created foods in a way that taps into our brain circuitry, thus stimulating our desire for more. On their own, these ingredients aren’t particularly potent, but when combined in specific ways, they tap into the brain’s reward system, creating a feedback loop that stimulates our desire to eat and leaves us wanting more — even when we’re full.

As Kessler told the New York Times, restaurant chains like Chili’s cook up “hyper-palatable food that requires little chewing and goes down easily,” while a Snickers bar is “extraordinarily well engineered.” As we chew it, he says, the sugar dissolves, the fat melts and the caramel traps the peanuts so the entire combination of flavors is blissfully experienced in the mouth at the same time.

Eventually, the experience of eating impossibly delicious foods results in what Kessler describes as “conditioned hypereating.” When we consume enjoyable sugary and fatty foods, it stimulates endorphins in our brains — chemicals that signal a pleasurable experience. In turn, these chemicals stimulate us to eat more of those types of foods, while also calming us down and making us feel good.

But is it really addiction?

Conditioned hypereating sounds suspiciously similar to what we might call food addiction. And indeed, studies have shown that hyperpalatable foods may be capable of triggering an addictive process.

But is it fair to categorize food with such things like illicit drugs, alcohol, and gambling? Some scientists say yes.

For example, neuroscientists from Connecticut College claimed that Oreo cookies are more addictive than cocaine. The researchers came to this conclusion after measuring a protein called c-Fos in the brains of rats. They found that the cookies activated more neurons in the accumbens — a region of the brain associated with pleasure, and studied for its role in addiction and reward-processing — than addictive substances like cocaine. Not surprisingly, the researchers were harshly criticized for suggesting that something as apparently benign as an Oreo cookie could be compared to a notorious party drug. I think my brother would disagree with those who criticized the researchers. He is an overweight vegan that once told me “even vegans can be overweight if your addicted to Oreos.”

Tackling the Problem

  1. Drink Water: Thirst is often confused with hunger or food cravings. Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.
  2. Eat more protein: Eating more protein may reduce your appetite and keep you from overeating. Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.
  3. Plan Your Meals: Try to plan your meals for the day or upcoming week. Planning helps to eliminate spontaneity and uncertainty, both of which can cause cravings.
  4. Avoid Getting Extremely Hungry: Hunger is one of the biggest reasons why we eperience cravings. Always have a healthy snack on hand.
  5. Take a Spirulina Supplement: Spirulina has been shown to suppress appetite and ease your junk food cravings.
  6. Fight Stress: Stress may induce food cravings and influence eating behaviors, especially for women.
  7. Get Enough Sleep: Your appetite is largely affected by hormones that fluctuate throught the day.
  8. Eat Proper Meals: Hunger and a lack of key nutrients can both cause certain cravings. When choosing food, go with food that is nutrient dense.
  9. Don’t Go to the Grocery Store Hungry: Grocery stores are probably the worst places to be when you are hungry or have cravings. You have easy access to as much food as you can think of and they purposly place the unhealthiest food at eye level.

Closing

Cravings are very common. In fact, more than 50% of people experience cravings on a regular basis. They play a major role in weight gain, food addiction and binge eating. Being aware of your cravings and their triggers makes them much easier to avoid. It also makes it a lot easier to eat healthy and lose weight.

I hope this message was able to speak life into you. If it did, please share it with your friends and family on social media and tag me. There is so much more powerful and empowering things to come. Take care and have an amazing day. 

Sources: NIH: Can Food be Addictive? Public Health and Policy Implications | NIH: How Prevalent is “Food Addiction?” | Addiction: Food and Addiction — Sugars, Fats, and Hedonic Overeating |

Testosterone

The summer when I was thirteen I became fascinated with people who had big muscles. I vividly remember having a friend, lets call him Tom, who’s older brother played varsity football and was well built. I think he could tell I was interested in working out because he gave me an old iron dumbbell. I believe that’s where my journey to building bigger muscles began. I started looking at magazines with bodybuilders in them, you know those magazines with the articles that promise to supersize you if you just do these special kind of secret exercises that only the elite know about. How about the ones that say, “if you just take this super high tech supplement that will basically turn you into Superman, for a special low introductory price of only $79.”

Back to my summer of thirteen now.  I knew some older kids who were on the high school football team so I asked them questions about how to workout and get bigger. One of the guys I asked told me about a supplement called “Mega Mass”, first off, let’s just recognize how awesome of a name that is, “Mega Mass”! Yep! I’m definitely gaining muscle if I take this supplement, I thought. So I rushed home, literally. Asked my mom to take me to a GNC and got the most amazing product ever made not just on earth but in the universe, I had obtained The Jewel of the Nile! The infamous “Mega Mass” was finally mine! I even got a free shaker bottle with my purchase, SCORE!!

I’m sure you can imagine that as soon as I got home with my precious that container was opened. Opening my free shaker bottle I put one, two, three scoops of this amazing product in. Time to put on some muscle I thought. I turned on the sink and filled up the bottle leaving enough room in the bottle to shake the contents together. 

Time to Drink

I was so excited to tell Tom’s brother about my commitment to bulking up that I  rushed out the door to his house before even drinking the magic elixir. As I headed there I took a big gulp of the hulk maker. Let’s stop right there. All of this build up I had of this amazing product came to a halt in about half a second. As soon as the liquid hit my taste buds I threw up all over some strangers grass. Yep, that hulk making, magic elixir, Jewel of the Nile, amazing product that is called Mega Mass was the nastiest tasting liquid I had ever tried swallowing in my life, no joke. Now I wish I could tell you I learned my lesson at that moment, but I didn’t. I proceeded to force myself to take another drink that ended with the same result as the first attempt. In all I tried the product three times all with the same outcome. My dreams of hulk status would have to wait.  

What I’ve Learned

What I can tell you is there is no supplement on the market that can turn you into the Hulk or Superman. Gaining muscle takes time, dedication to the art and a willingness to learn everything you can about how your body reacts to certain foods and training styles. Having a knowledgeble trainer/mentor in the health and fitness industry will get you to your goals quicker.

Over the many years of making good decisions and bad decisions when it comes to building muscle, one thing remains true, testosterone is king! The more you have the more energy you have and easier it is for you to build muscle. 

Testosterone and why it’s important

Testosterone is the main male sex hormone, but females also have small amounts of it. It is a steroid hormone, produced in men’s testicles and women’s ovaries. The adrenal glands also produce small amounts.

During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. However, having optimal levels is also important throughout adulthood and even during old age. In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else. 

Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks. Interestingly, it also plays an important role in female health and sexual well-being. 

The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age. 

How to boost testosterone naturally

•Workout. Lifting heavy with low reps raises your testosterone while lifting light with high reps boosts growth hormone. 

Ice your testicles

•Strategically Rest

•Don’t skip training legs

Take cold showers or ice baths

Foods I eat to Boost my testosterone

•Organic Macadamia Nuts

•Organic Brazil Nuts

•Organic Ginger

•Raw cocoa 

•Free range Eggs

•Organic Avocados 

•Grass-fed butter 

•Coconut Oil

•Organic Celery 

•Organic Almonds

•Organic Grass-fed and grass finished red meat. 

•Organic Asparagus

•Organic Cruciferous Vegetables 

•Wild caught Sardines 

Closing thoughts

I would like to tell you I eventually reached hulk status by taking some magical supplement but I never did. Through hard work and listening to experts in the health and fitness industry I have been able to achieve some success. I hope this message was able to speak life into you. If it did, please share it out with your friends and family on social media and tag me. There is so much more powerful and empowering things to come. Take care and have an amazing day. 

The Superman Push-Up

The day I decided to do the Superman push-up

So I was reading an article a few weeks back about push-ups you can do to put mass on your chest. One of the exercises was a Superman push-up. I was fascinated when I saw this unique style of training that could potentially put the mass I wanted on my chest. Well, let’s just say, reading that article was the last time I thought about the Superman push-up until the day of my photoshoot. My photographer asked if there was anything else I would like to get shots of, the Superman push-up appeared in my mind and I blurted it out before I could really think about it. 

The thing was, I’ve never done that kind of push-up before. Like never even attempted to do it either. But at that moment I felt like I could not only attempt such a push-up but that I could actually pull it off.

So I got down in the plank position with the photographer, my two daughters and my wife watching me and I hear my wife say, “What if you smash your face?” At that point I felt confident I could pull this move off. So I laughed at what she said and replied, “I only have to get a good picture in the air, if I smash my face on the landing that’s fine because that won’t be in the picture.” My wife’s comment made me more determined that I was going to do it. Being in the plank position now I’m focused, it’s like flipping a switch, going from chill and relaxed to in the zone. I start to lower myself down and then explode up into the air stretching fully out as if I could fly like Superman then quickly pull my arms back into place to land.

Victory

I can’t begin to tell you the excitement I felt when I pulled it off. I felt so good inside and my wife and oldest daughter were equally as amazed. Then the photographer asked if I could do it again because she missed it; instant pitt in my stomach, “What do you mean do it again, I thought to myself, that was amazing and I’m not sure I can do it again.” But, I got back in that plank position, concentrated and focused on what I was about to attempt and did it again. I was amazed with how easy it felt, at this point I’m feeling very confident and that was good because the photographer asked me to do it again. In all I did the Superman push-up 11 times and on that 11th Superman my photographer was able to get the shot she wanted. That day ended with me being on cloud nine. At the age of forty I flew off the ground as if I was light as a feather and landed without smashing my face.

I hope this message was able to speak life into you. If it did, please share it with your friends and family on social media and tag me. There is so much more powerful and empowering posts to come. Take care and have an amazing day. 

Taking the Plunge Ice Bath Style

At the end of a 12 hour work day I got the idea to get in an ice bath of water. I had read somewhere about the many benefits of cold water for the body. So I “took the plunge” and started filling up my standard sized bath tub with about 10 pounds of ice or more, making the water about a chilly 45 degrees. While 45 degrees may not sound so cold for an outside temperature, in icy water it was ridiculously cold. That night I decided to get in the water quickly and boy did I ever. Chest down leaving only my head out of the water. I was in! At this point I knew to just close my eyes and focus on my breath. Long deep breaths is the route I went so I was able to tolerate the almost freezing water for 10 minutes. When I got out of the water my entire body was beet red and honestly my body was a little hard to move, you know, because I was almost frozen solid from the 10 minute soak in an ice bath. As I got out my body, which was starting to thaw out as I was drying off, started tingling all over and honestly it felt euphoric. 

So you’re probably asking yourself right about now. Why would I ever take ice baths? Simply put, to lose fat and to do something I normally wouldn’t want to do because at times I can get into a weak mindset. Weak may be an overgeneralization, but many people only do things they enjoy or things that come easy to them, myself included. 

Reasons to Take the Icy Plunge

When it comes to cold therapy, most of us know the more obvious benefits.

Cold therapy, like ice baths, cryotherapy, and cold showers are known to reduce inflammation and help promote healing to muscles, joints and increase our metabolic demand, picking the stored calories, or fat cells, especially brown adipose tissue which has just one purpose – to keep us warm. 

This benefit makes the practice worth it on it’s own, but there are some less obvious benefits that you may not know about. 

  • It helps with raising testosterone levels in men. Exposure to extreme cold on men’s testicles has show to raise testosterone levels in those men. 
  • It helps alleviate depression in a fairly short amount of time. It does this by activating the sympathetic nervous system, sending blood to the brain and core, and reducing systemic inflammation, which is strongly linked to depression.
  • It turns you into a badass. Hippocrates says that cold water therapy, “allays physical and mental weakness.” If you’ve ever taken an ice cold shower or bath, you know exactly how this works. It takes some serious focus to stay in the cold water. This will build your will power, kind of like building a muscle, which will carry over to other important areas of your life. 
  • It improves emotional resilience. If you can build the habit of getting into a meditative state while laying in ice cold water on a daily basis, this cool attitude will spill over to the rest of your life. You’ll be more calm, collected and well thought.
  • It reduces stress.
  • It’s better than a cup of coffee. Want to be alert, sharp and have the focus of a laser? Then turn off the hot water. 

The Lessons I Learned by Taking Ice Baths

•Lesson 1: Completing a task that I didn’t want to do empowered me to take on more tasks that I don’t want to do. It definitely helps me make strong mental decisions to accomplish a task and deal with what is present.

•Lesson 2: We all have more inside of us than we think. If you think you couldn’t get in an ice bath of near freezing water, you are wrong. If I can do it, anybody can, which leads to lesson #3.

•Lesson 3: By overcoming the “fear” of cold water it enabled me to feel much less fear of other things. Maybe for you it is the fear of spiders, cats or heights. By facing your fears with focus and determination it will empower you in other areas of your life, just like it has mine. Think of the fearless nature of children, that’s what it has seemed to give me more of.

Final Thought

To train cold exposure, try taking cold showers first to implement the technique before diving into an ice bath. Each day you are going to have to ask yourself, do I really want to take a cold shower? So far for me the answer is yes. Before I turn that shower on cold or fill the bath water with ice, I have to mentally prepare and think about the 3 lessons above each and every day. This is the long term benefit, a truly great experience!

I hope this message was able to speak life into you. If it did, please share it with your friends and family on social media and tag me. There is so much more powerful and empowering things to come. Take care and have an amazing day.