The Manifestation Hack That Will Change Your Life

NUTRITION
High Protein On-The-Go Snacks

Snacks may not make the world go round, but they certainly play a big part in keeping us fueled throughout the day. That's why it's crucial to choose snacks that support your health and fitness goals. Here are 10 high-protein snack ideas that are perfect for when you're on the go.

1. Oikos Pro Greek Yogurt Cup + a piece of fruit or handful of almonds (~ 23 G protein)

2. Turkey (4 slices) and Cheese (2 slices) roll ups (~25 G protein)

3. Cottage Cheese (1 cup) + Fruit (~28 G protein)

4. Beef Jerky (2oz) or Meat Stick (1st Phorm, Chomps, etc.) (~20-24 G protein)

5. Protein Pancakes (~20-30 G protein)

6. Fruit Smoothie with 1 scoop Level-1 protein (~22 G protein)

7. Edamame (1 cup) and String Cheese (~22 G protein)

8. Level-1 protein bar (21 G protein)

9. Hard Boiled Eggs (3) with Hummus (~20 G protein)

10. ½ Turkey Sandwich (3 slices turkey, 1 slice cheese, high protein bread) (~20 G protein)

FITNESS
Should You Lose Weight Before Building Muscle?

When you embark on your fitness journey, the beginning can be overwhelming. There's so much information out there, and it can be difficult to know where to start—especially when you have multiple goals. Perhaps you're looking to lose body fat and build muscle at the same time, and you don’t want to waste your efforts spinning your wheels. That’s where guidance comes in handy, and I’m here to help!

One of the most common questions I get asked is the million-dollar one: “Should I lose weight before building muscle?”

Let’s talk through it!

Losing Fat vs. Losing Weight

Before we dive deeper, let's clarify the difference between losing weight and losing body fat. Though they sound similar, they are not the same thing.

Weight loss refers to a lower number on the scale, without specifying what that weight loss consists of. It could come from muscle, water, bone, or body fat. While weight loss can have health benefits, it doesn't necessarily lead to better body composition or the physique you desire.

Fat loss, on the other hand, specifically targets the reduction of excess body fat while aiming to preserve lean muscle mass. When you focus on losing body fat rather than just losing weight, you're more likely to achieve a leaner, more toned appearance.

If your goal is to build muscle in addition to losing fat, a strategy that targets fat loss specifically will be more effective than one focused solely on weight loss. Pure weight loss often involves cutting calories to the point where you might risk losing muscle mass, which is counterproductive if muscle building is also a goal.

Should You Lose Weight Before Building Muscle?

Now, let's address the central question: Should you lose weight before building muscle? The answer depends on several factors, including your starting body fat percentage, your ultimate goals, and your current health.

Body Composition: If you have a higher body fat percentage, starting with fat loss might be a good choice. Reducing excess body fat can lead to a leaner appearance and make muscle definition more visible. As you lose fat, your body will become more efficient at building muscle, and your results will be more noticeable.

Health Benefits: If you’re overweight or obese, losing weight can have significant health benefits, such as reducing the risk of cardiovascular diseases, improving insulin sensitivity, and easing joint stress. Prioritizing fat loss, in this case, can be more important for your overall health than building muscle.

Motivation: Achieving initial fat loss goals can boost motivation and provide a sense of accomplishment, which can carry over into your muscle-building efforts. Seeing changes in your body as you lose fat can encourage you to stay committed to your fitness routine.

Why Losing Weight First May Not Be the Best Approach

While there are benefits to losing weight first, it’s not always the best strategy—especially if you don’t have much body fat to lose.

Potential Delays in Muscle Building: If your primary goal is muscle growth, focusing on fat loss first could delay your progress. When you're in a caloric deficit, your body is less likely to build muscle efficiently, and you might even lose muscle mass in the process.

Low Body Fat Percentage: If you're already lean, there might not be much benefit to losing more fat before building muscle. In fact, focusing too much on fat loss could lead to muscle loss, which would be counterproductive to your muscle-building goals.

Strength and Performance Goals: If your training goals include improving strength and athletic performance, being in a caloric deficit for fat loss could hinder your progress. Your body needs energy to perform optimally, and reducing your calorie intake can make it more challenging to reach your performance goals.

Which Approach Is Best?

Ultimately, the decision to lose weight before building muscle depends on your individual circumstances and goals.

If you want to maximize muscle growth in a shorter amount of time, focusing on muscle building first might be the best approach. Then, once you've built the muscle you desire, you can shift your focus to losing body fat while maintaining that muscle.

If losing body fat is more important to you, start with fat loss. Once you reach your desired body composition, you can switch your focus to muscle building.

If you're not in a rush and want to minimize fat gain while building muscle, you can work on both goals simultaneously. This approach, while slower, can help you achieve a balanced physique over time.

Remember, the key to success in either approach is consistency. Whether you choose to focus on fat loss, muscle building, or both at the same time, sticking to your plan and making adjustments as needed will help you achieve the results you're looking for.

HEALTH/WELLNESS
Can Lifting Weights Cure Depression?

What if I told you that just 50 minutes of exercise a week could drastically improve your mental health?

 Sounds unbelievable, right? Well, you’re going to want to hear this…

 A recent study showed that just 50 minutes of resistance training per week can significantly reduce symptoms of depression and anxiety.

 For eight weeks, participants did two 25-minute sessions of exercises like squats, bench presses, and deadlifts. And despite the minimal training time, these people saw great improvement.

This is huge because it highlights how even a small effort, like 50 minutes of resistance training per week, can significantly improve your mental well-being.

 Bottom line: You don’t need to spend hours in the gym to improve your life… 

 Even a small commitment of 25 minutes twice a week can yield significant benefits. And these benefits can go beyond mental health. 

 I’ve seen this in my own life…

 When I reduced stress, my strength in the gym improved significantly, even with less sleep. 

 It’s clear that what happens in your mind affects your body, and vice versa.

 Start lifting weights regularly, and you’ll see the positive cycle of improved health and well-being.

MINDSET
Manifestation Hack

Manifestation is a powerful tool that allows individuals to harness the power of positive thinking and intention-setting to achieve their goals. By focusing on what you truly desire and visualizing it as already accomplished, you align your mindset and actions towards making it a reality.

This process helps build confidence, reduces stress, and cultivates a sense of purpose, making it easier to recognize opportunities and overcome obstacles. Manifestation also encourages a proactive approach to life, fostering resilience and a positive outlook, which can lead to greater success and fulfillment.

New to manifestation? Here’s any easy “hack” to get you started:

Start a Note in your phone titles “Good Things Are Always Happening To Me”

Add something to this list every single day. Watch your life start to shift.

Make yourself Better Today.