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Tag: Mindset

Create Your Own Path

Written by Chris Bryan on . Posted in Uncategorized. No Comments on Create Your Own Path

Be true to yourself.

Don’t be afraid to do things that have never been done.

It’s from things that have never been done that the most amazing moments in life have occurred.

Create Own Path

Be a trend setter and create your own path to the top.

They may not understand what you’re doing along the way, it may appear strange to many.

Who cares what they say or think?

Once you reach your goal, the path you took will be a distant memory.

Strive For Greatness, and Dare To Be Different

Know The Goal

 

Bend Don’t Break

Written by Chris Bryan on . Posted in Uncategorized. No Comments on Bend Don’t Break

Great momentum can sometimes be slowed up by unforeseen circumstances.
Maybe you get sick, or someone in your family gets sick.
Maybe you have an injury that keeps you from the physical activity that you want to do so bad.Bend
When these things happen its important that we adjust our perception away from the “why me”.
Sometimes a forced rest period is the best thing for us, a time to reset and refocus so we have clear sight to finishing the goal.
Bend, Don’t Break
You may have to waiver from the original plan, but that does not change the end goal. The only thing that changes is the immediate action we have to take to get there. During these times it’s easy to lose our focus, to throw our hands up in frustration and think we’ve lost our momentum, or ruined our progress.
Its ok to waiver from the original plan, as long as you stay in tune with the end result you were striving for. When faced with obstacles it’s ok to not be perfect, adjust to the moment, regain composure, Bend Dont Break!
Photo by@ Wanda Koch Photography

Know The Goal

 

Calculate Your BMR and Calories

Written by Chris Bryan on . Posted in In The Kitchen. No Comments on Calculate Your BMR and Calories

If you’re serious about losing weight there are three factors that come into play, exercise, nutrition, and the third is caloric intake.
To lose body weight, and body fat we must be at a caloric deficit, which means we are burning through more calories per day then we are consuming.
This is going to force the body to breakdown body fat as a source of caloric energy. Here’s the formula and equation of how all this works.

1 pound of body fat is equal to 3500 calories. In order to lose a pound of fat you must burn 3500 calories more than you consume in food and beverage. Each of us has a set amount of calories we burn every day without exercising. These calories are referred to as BMR Basal Metabolic Rate, and they’re based on height, weight, age and sex. These are the calories your body needs for daily energy to function properly.

For the sake of example let’s say your BMR was 1500 calories per day. If you were to burn 500 calories in exercise a day, your Total Daily Energy Expenditure ‘TDEE’ would be 2000 calories. If you were then to eat a healthy 1500 calories, you would be at a deficit of 500 calories per day, times 7 days, 3500 per week equaling 1 pound of body fat.

Here’s a BMR calculator if you’re curious what your body is burning!

While the amount of calories in and out are important, it’s equally important that we are feeding the body nutrient rich foods like a LOT of veggies.

If you’re interested in learning more, be sure to download my free e-book the power of food which will help you calculate how much protein, fat and carbs you’ll want in your meal plan to help you reach your goals You can download the ebook by entering you information into the subscribe box to the right of this page!

Running, Lifting, Losing Weight

Written by Chris Bryan on . Posted in Workouts. No Comments on Running, Lifting, Losing Weight

Lets talk about the great debate of which is a more effective exercise for losing weight, running or weight training.
Before we start lets differentiate ‘losing weight’ and ‘burning body fat’

You see both running and weight training play an important role in how we lose weight, what kind of weight we lose, and also how we maintain that weight loss.sneakers

All weight loss occurs through caloric burn, so to lose weight or get thinner in body, we must burn more calories then we consume.
If you’re curious how many calories you’re burning without exercise, and then how many you need to burn to get to your desired weight loss goal, be sure to read my blog
CALCULATE YOUR BMR AND CALORIES

So, which is better for burning calories during your workout running or strength training?

As far as burning calories goes, during your exercise, running definitely has the upper hand.

How many calories you burn is based on your weight and how fast you’re running, but for example, a 140 pound person running a 10 minute mile will burn on average 640 calories in 60 minutes.
When it comes to weight training we do burn calories, a 140 pound person will on average burn around 250 calories during a 60 minute workout. If you were to participate in the popular style of fitness referred to as High Intensity Interval Training ‘HIIT’ which is a high intensity weight training program, that same 140 pound person would burn on average around 400 calories in a 60 minute workout.

As we can see, during the 60 minute workout, we will burn more calories running at a good pace then we will strength training and this is why we seem to get skinnier from running.

Weight training builds muscle, and in order for the body to maintain muscle tissue it must burn calories. As a result, weight training will lead to us burning more calories throughout the day. Muscle will also help you keep the weight from coming back because that muscle will always need energy ‘calories’ to sustain its current size.

All in all, do both, or incorporate a HIIT High Intensity Interval Training program, which includes weight training at a high intensity and fast pace, helping you to achieve both results in one.

Running will help you burn more calories to help you lose weight, and strength training will build the muscle you need to keep the body fat from coming back!

Everything we’ve talked about here also revolves around your nutrition plan. It’s the combination of both your fitness and your meal plan that will help you achieve the desired success you’re looking for!

If you’re looking to learn more about food and what to eat, be sure to download my free e-book The Power Of Food!

You can download it to the right of this page.

JUST SHOW UP

Written by Chris Bryan on . Posted in Uncategorized. No Comments on JUST SHOW UP

Some days will always be better than others. True test of character occurs when we must overcome unexpected challenge. Many times we can see our goal, we know what we want to achieve but fear overpowers our emotions and we cant build up enough courage to take a risk, even though we know the results lead to reward.JUST SHOW UP
Just Show Up
You have never been put in a situation you could not overcome.
No matter how challenging mentally, physically or emotionally you have always persevered. Today, tomorrow, the next day will be no different. You are capable of doing Amazing things. No matter if its a good day or not, give yourself the chance to do something great!
Just Show Up -Know The Goal

Discipline Is The Key

Written by Chris Bryan on . Posted in Uncategorized. No Comments on Discipline Is The Key

DISCIPLINEGo Big

It’s the only thing that stands between you and everything you want to accomplish in life.

As you create your New Years plan, use this word to be the foundation for everything you do in 2015.

Make the word mean something, use the definition of the word and it will define your success.

Give great thought to Who you want to be,  What you want to be, then write down the steps that can make that happen.

Create the easiest steps possible, commit to them with discipline, stay the course, no matter how challenging.

When you’re celebrating New Years 2016, one year from today, you’ll be glad you did.

With DISCIPLINE the world is in the palm of your hands.

-Know The Goal