Fit 4 Life (Part 2 of 3)

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Continued from Part 1 of Fit 4 Life

The mental and spiritual exercises outlined in Part 1 of this blog will give you extraordinary power and strength to carry out all that is contained here in this blog, part 2. You learned how to mentally achieve fitness for life. Here you’ll learn how to physically train your body to be forever fit.

Log your Food, Drink & Exercise Daily

Each day, make a complete log of all the food and drink you consume. Write down why you’re eating and the time. Do this until your goal is achieved. (The only good reason to eat is if you’re stomach is empty and you’re physically hungry.) I chose to count fat and protein grams because it’s easier and faster than counting 1000-1200 calories per day. My daily fat and protein maximums are 30 and 80 grams respectively. (The protein grams are based on lean body mass, or muscle.) It’s good for women to shoot for 20 protein grams four times per day. (Do not have much more than this per sitting because the overage turns to fat.) If you have excess fat to lose, you can eat fewer calories than normal because your body will feed on the extra fat. Also, choose the amount of calories based on your goal weight.

Drink 64 ounces of purified/filtered water per day. All this liquid curbs your appetite and cleanses your body. If you habitually drink soda or other sweetened drinks, make every effort to replace these with water. If you must have caffiene, unsweetened tea (black or green) is good – especially green tea because of its anti-oxidant qualities. If you must use sweetener, small amounts of stevia, organic agave or honey will do. Desire for sweetness is an acquired taste, and denying it will reduce, then eventually eliminate your cravings for it.

Log your daily exercise, be specific and hold yourself accountable (“45 minutes of cardio, lower body, abs” for example). Record when, what type and how much exercise you achieved. You’ll be amazed at how regular exercise improves your attitude and outlook.

Log your portion sizes as well. Most of us eat too much food in one sitting. Resolve to enjoy small portions, the size of your hand or fist. Interestingly, if you eat more frequent, smaller meals, you will naturally speed up your metabolism. (You can often find a recommended portion size on the backs of most food packages.) If you’re eating out, set aside half or more of your meal and decide to take the rest home to enjoy another time. JFDI – Just Focus & Do It – for 30 days and see what happens to your figure.

(In our next blog I will share my actual daily log as an examply for your convenience.)

Food & Drink

A little bit of Nature’s sugar (fructose) each day is good, such as raw fruit, sorbet, a tablespoon of honey*, maple syrup and the like.

The natural size of your stomach is the size of your fist or hand. If you over eat, your stomach is stretched out. It only takes a few weeks to shrink it back down to its natural size. Wait 20 minutes (set a timer if you want) after each small meal because it takes this long for your stomach to tell your brain that it’s satisfied. When your brain registers this you will not desire any more food.

Enjoy lean proteins (white fish, salmon, turkey, skinless chicken breasts, legumes, eggs, egg whites, etc.)  and complex carbohydrates (brown rice, rice pasta, whole grains, quinoa, red potatoes, Ezekiel bread, rice bread, etc.) whenever possible.

The human body is made mostly of water. This is one reason it’s best that your diet consists of 75% fresh raw fruits and vegetables. These natural foods from the earth are also made mostly of water. Have fruit in the morning on an empty stomach because it will go right through you helping your digestive system in its elimination process. Additionally, this is why it’s best to drink 64 ounces of good water per day. All these habits help you eliminate daily, a key factor to getting and staying thin.

If you need fuel at the gym or before working out, eat a piece of fruit. It digests quickly giving you energy for your exercises.

If you’re going to drink wine, it’s best to drink one glass of red wine with your dinner to help with digestion. Too much of it lowers your inhibitions, making you likely to make poor food choices. White wine and other alcohol are high in sugar and empty calories. It is actually best not to consume alcohol at all.

Eat slowly, savoring each and every bite. Put your utensils down between bites so that you can focus on and enjoy those you’re dining with. When you’re eating alone, do your best to eat the same way you would if you were eating with highly respected guests.

Wait 20 minutes after each serving before allowing yourself to believe you’re still hungry.

Have your complex carbohydrates and fat grams early in the day so that you’ll burn them off throughout the day and into the evening. If you do this, you’ll be less hungry later and be satisfied with a lean protein, salad and vegatable for dinner.

If you get hungry between meals, have a handful of raw vegetables as a snack – such as carrots, celery or cucumber. This will satisfy your hunger and your desire to munch.

Don’t eat after 7pm. (Or don’t eat anything four hours before you go to bed.) This simple habit alone will help you lose weight quickly.

It’s good to shock your body once per week eating whatever your heart desires. Make sure this is only one time per week, though, and do not over-eat.

NEVER OVER EAT! Make it your goal to be able to say, “I never over eat.” This is a reality for most young children before they develop bad habits. Watch them. Ask them. They stop when they’re full and won’t even think about eating more.

Exercise:

Use workout videos and/or cardio classes at the gym 5 to 6 days per week. Do 45 to 60 minutes of fat-burning cardio on an empty stomach, first thing in the morning, 4 to 6 days per week. (Make sure your heart-rate is in its fat-burning zone based on your age and fitness level. This range is posted on most cardio machines at health clubs. Additionally on this equipment you’ll find heart-rate monitors to ensure that you’re staying within this range.  (If you don’t have this monitoring technology, fat-burn is reached when you can speak energetically and comfortably without panting for air.) Get your heart-rate up faster by warming up (with cardio first) for 12 minutes, stretch, go straight to your calisthenics for 30 to 40 minutes then back to your cardio for 10 minutes with a 2 minute cool down. While you’re doing your calisthenics your heart-rate should be up the whole time if you keep moving. (This is my new workout – very efficient.)

It is very important to shock your body by changing your exercise routine every 6 weeks. Log this on your calendar to ensure that you do it. Otherwise your body will get immune to your workouts and stop responding. Have you ever seen people who are faithful going to the gym but they don’t even look like they workout? This is one of the reasons why. (Another reason is that they may be over eating and/or making poor food choices.)

Abdominal exercises – four sets of 25 repetitions, four days per week. Focus on strengthening & tightening up your core as you do every calisthenic or cardio exercise.

Do calisthenics (using your own body weight) 4-5 days per week, 2-3 sets of 25 reps for each muscle group. (I focus on losing fat before building muscle because I don’t want to look bulky.) Google “Calisthenics” to find out all the wonderful exercises that you can do to help you get lean such as crunches, lunges, push-ups, etc.

Tap into power from Above with this prayer. “Lord, give me the strength to follow this plan with whole hearted devotion, trusting you in everything! Thank you in advance for the victory. All glory and praise to you.”

Be your Best You! Make the Best choices for your Best life.

See our Mentoring Packages where you’ll receive one-on-one or group coaching from me, Dina Beauvais, author of “Dream to Destiny” and founder of the Dream Program. You are worth it! The realization of your dreams and goals are of great importance!  This service may even be a tax deduction for you.

Here’s “Fit 4 Life Part 3”, your “Forever Fit Log”.

*”It is not good to eat too much honey…” Prov. 25:27 (NIV). If you’re addicted to sweets, just wean yourself down to  approximately eight grams of natural sugar per day. Have tiny amounts of God’s candy – honey, fruit, maple syrup, etc. Did you know that sucrose (refined white sugar) is similar to cocaine? The more you have, the more you want. Form a new habit of eating small amounts of fructose (fruit sugar), slowly savoring each morsel. This should satisfy the cravings.

You Can Manifest Your Dreams

Posted by admin - Under: ABC Wife Swap Show, Manifest, Manifesting

You can manifest your dreams when you tap into The 3 Powers™ (mind, passions and God) simultaneously! This is how I’ve manifested dream after dream since 1986. If you’ve seen our Wife Swap* episode or read ABC’s press release you’ll see that this is what I’ve been doing to create the life of my dreams for close to two and a half decades. Very simply put, I ask God for what I strongly desire because I know that he has the power to do anything and I know that he loves me. (He is so pleased to see this kind of faith because he understands how difficult it is for us to believe in the unseen.) After I ask him persistently with faith, as outlined in my Dream to Destiny book, I take action on all the sudden hunches and instincts that he gives me.

“With man this is impossible, but with God all things are possible.”  Matthew 19:26

My mission is to use my gifts of faith and encouragement to offer hope to many in these uncertain times. A solution to the current economic problem and any challenge that you face lies within our Dream to Destiny book and method. I am here to lift people up and out of their discouragement by inspiring them to utilize all of their natural resources to create opportunities. The Power of God is the “X-factor” and missing ingredient most of the time. Many have conquered circumstances and achieved great success on their own sheer power and will. I would argue that in most cases these success stories involved years of arduous strain and hard work – maybe even decades. It can be done. But there is a better way.

My message is this: There will be miracles when you ask God, believe and take action! My purpose is to teach people how to manifest their dreams through the simultaneous combination of The 3 Powers (God, the power of the mind and the power of passion – The 3 Powers™. If you will fully employ the tri-fold unity of The 3 Powers, miracles will happen in your life! My family, my clients and I are all living proof that this works. You are not a guinea pig because I’ve tested it on my family and on myself first. We were the guinea pigs. When it worked for us, we started teaching others the method. It worked for them as well. It will work for you too if you have a strong desire and belief that you can have what you seek.  Then you’ll need to take action and follow our steps. If you don’t have these three essential ingredients (desire, belief and action) then the method won’t work for you. The 7 practical steps (The 7 Keys™) in the Dream to Destiny Book and Kit show you step-by-step how exactly to tap into The 3 Powers simultaneously to manifest your dreams. It’s a very simple system that anyone can do.

About our ABC Wife Swap episode, here’s the message that we (my husband and I) were striving to get across to the Swap family and to the viewers: God is bigger than the economy! You can rise above the current economic conditions and any other challenges through the power of God first and foremost. Secondly, by tapping into into the full power of your mind, gifts, talents and passions (your Natural Resources), you can achieve miraculous results! There will be miracles when you ask, believe and take action. Don’t look for opportunity in the distance, search for it right where you are. Cultivate all the resources that you have right now- your mind, gifts, passions, skills, talents, health, etc. If you don’t use them, you’ll lose them. Don’t give up on your dreams because if you do you will slowly die. Hold onto your dreams and soar on eagles wings when you put your hope and trust in God (Isaiah 40:31). You can soar high above the Elkhart, Indiana unemployment rate when you harness your power to your passion. You don’t need to look for a job along with 40,000 other people, create jobs around your passions, dreams and gifts.

*Wife Swap, ABC’s hit reality TV show, airs on the Lifetime TV network as well and around the Globe. The name of the show should be “Family Swap” as that’s really what it’s all about- two families teaching each other how to be more balanced. It’s 100% above reproach and great for kids to watch too! The show is in its 6th season and has been a hit since season 1 in 2003.

Free Tips on Inventing

Posted by admin - Under: Inventing

Mind to Market (Intellectual Property)

All inventions were first created in the mind, in the imagination. Brainstorm needed products, systems or methods that can make the quality of life better for people. Think about what is greatly needed right now. Don’t look for opportunity in the distance, search for it right where you are!

Dedicate a notebook to all of your ideas – an “inventor’s notebook”.  Write down every single innovative idea that you have with the date the idea was conceived and sign the bottom of the page. Make drawings of your product ideas.

  • Don’t tell ANYONE about your ideas! (You can tell your spouse.)
  • Hand draw pictures of your ideas and write a detailed explanation in your inventor’s notebook.
  • Do an exhaustive Google search to see if your idea already exists.
  • Search existing patents at http://www.Google.com/patents
  • Go to several stores to see if you can find anything like your idea and ask the manager if people are asking for a product like your innovation.
  • Once you are sure your idea does not exist and you’re confident it will be in demand, file a PPA (Provisional Patent Application) with the U.S. Patent and Trademark office http://www.USPTO.gov
  • $110 will be payable to the USPTO. Your idea will be protected for 1 year and you can say, “patent pending”  http://www.USPTO.gov
  • Use the Dream Program Kit to manifest your invention that will improve the quality of life for people.
  • This gives you a chance to tweak your idea and send in improved versions of your invention before your 1 year has expired. 
  • Make sure to reference your prior PPA’s when you make changes before your 1 year expiration ($110 every time you make changes).
  • Search on Google for Inventor’s Associations in your area and go to their inexpensive ($5) non-profit meetings to learn about the inventing process and your rights.
  • Google search your local SCORE chapter and receive FREE legal advice as well as FREE business planning from their retired executive volunteers.
  • Navigate http://www.USPTO.gov to learn all about inventing.
  • Sign up for a FREE weekly newsletter at http://www.InventRight.com ($800 course to learn how to license your idea for royalties).
  • Do your best to not pay anyone to market your idea!  Most of them just want your up front money.

I can help you achieve your dream or help you invent a needed product/ method through my 7 step system.  My fees are the same as my personal & group mentoring packages on the store page

Let your imagination run wild!