Nutrition, where it applies to the four aspects of health

The 💯% factor in weight loss. If you are looking to lose weight, you need to change your eating habits.

You can increase your exercise, choosing how you would like to shape your body, but if you don’t eat to match that choice, it will not matter. You can build muscle and help the shape of your body while giving fat less place to live, but you still must eat correctly for that as well. You can do cardio and burn all the muscle off of your body, but your shape will change and you still need to eat in a manner that coincides with choice. 


Your body is a machine. In normal use, it uses a specific amount of calories per day. Those numbers change with each body type of person but the average will lie around 1900 calories. 

1 pound(fat or muscle) is 3500 calories. Think about that. If you want to gain wait, you must ingest 3500 calories more than you burn. If you want to lose wait, you must burn 3500 calories more than you ingest. 

Normal bodily function, as well as  slow, steady state exercise(aerobic), such as jogging, uses fat stores as energy. Anaerobic exercise, such as HiiT, circuit, crossfit, etc…, uses carbohydrate stores as energy, turning it into phosphocreatine for quick movements. Protein is not an efficient energy source and most proteins are broken down immediately into amino acids that feed the muscles and repair cells. Whey proteins are good for about 15 minutes and Casein is slowly broken down to feed the system over time.

Every gram of FAT is 9 calories and every gram of PROTEIN or CARBOHYDRATES are 4 calories. ALCOHOL is 7 calories. If you drink quite a bit, cutting alcohol from your daily habit will significantly reduce fat from your body. 

The goal, if you are trying to lose weight, is to lose body fat, not muscle. Visceral(hard) fat in your body is what suffocates your organs and causes diseases to develop. It also is the hardest to get rid of and is what looks bad on your body. Your body needs fat to survive. If you do not put fat in your body, your body will search out the fat it can use. Good fats are good for you. Imagine that. Avocados, eggs, nuts, etc…. Are good fats.

Processed foods have many more chemicals than your body needs and it will have to find a way to now process these unnatural additives. Your body uses energy to digest foods so the more you eat, the more your body needs down time, but it also needs more time with exercise to make up for that extra intake. If you choose to eat more than 5x per day, eat very light every time and don’t snack. 


Water takes part in every bodily function, including, but not limited to, digestion, muscle growth, sleep, physical health, etc….

As much as you want to count on exercise just to lose weight, nutrition is the absolute most important aspect of weight management. One meal could erase an entire day’s worth of exercise, while 1 exercise cannot negate a large or small unhealthy meal. 

Body basics and knowing what you’re changing for the New Year 🎉

Whether your goal is to lose weight, get stronger, or just be healthier and happier in general (my personal favorite), you need to know what gets you those results without going into it blindly, or worse, with someone else’s plan. We do not all have the same plan and even fewer have the same bodies. 

Here are the 4 areas of health and where their loyalties lie in your plans:


  • Metabolism
  • Strength
  • Immune system
  • Muscle
  • Stress
  • Circulatory system
  • Sleep
  • Survival


  • Weight management
  • Immune system
  • Sleep
  • Digestive system


  • Stress
  • Motivation
  • Control
  • Immune system
  • Survival
  • Sleep
  • Focus


  • Motivation
  • Control
  • Stress
  • Focus

To have a full, happy life, you need balance in all 4 categories. Remember, Spirituality does not mean that your understanding and/or belief in a God is strong. Spirituality means that what you believe in is strong within you and you maitain faith that you’re doing the right thing, and you’re focused on what drives you.

For those who are looking to lose weight, understand that nutrition is the absolute, 💯% success/failure factor. If you do not understand that what you put into your body is the absolute key to a healthy weight, you have already failed. There are many dimensions to what understanding entails, but its really quite simple when you see it on a board from a distance. Quality and quantity matter. 

Exercise is a great tool for weight loss but it is not the purpose for it. Exercise has a few different drawers in the tool box, but none of them are labeled under the weight loss category. Here are a few ways it helps and why it is important:

  • Making muscles bigger burns fat in that area faster
  • Muscle creates shape and tightens the skin in those areas
  • 1 small meal can erase all of the calories burned during exercise you’ve completed in an entire day
  • Exercise reduces stress, maintains metabolism levels, and aids in sleep patterns
  • Strengthening the body(not necessarily growing muscle) helps to stave off injuries that cause stress throughout the body
  • Doing cardiovascular exercise helps the circulatory systems and immune systems in the body, which also reduce stress throughout the body
  • Exercising helps keep the ability to make quick decisions in times of stress, including survival stages. 
  • Stretching, Yoga, Pilates, etc…. are huge benefits for growing muscle, maintaining mobility and flexibilty during strength and daily movements, as well as reducing stress on the body(loose muscles are strong muscles).

I will continue this with serparate posts on the other areas but finish with the importance of reducing stress, or eliminating it completely. If you don’t know much about stress or its complications in life, I’ll make it simple and give you a quick demonstration. 

Stress is very complicated, but explaining what it does is very easy. Stress is constrictor. Think of it as a snake that can wrap around your body and sufficate you to death. I’m not exaggerating. 

Introducing stress into your life is like inviting a Boa Constrictor into your home at night. You can go to sleep and not wake up, and you never know when its going to just wrap you up while you’re sleeping. Stress can constrict your muscles, including your heart, as well as your internal organs, and you don’t even realize that its pushing blood into other places in your body that are being filled with unwanted chemicals. Stress is the number one killer in the world. It causes more people to do things that are hazardous, as well not to do anything at all which destroys the mind. 

Financial stress not relieved can turn into physical stress on your body and emotional stress on your relationships, and on and on…… How stressed are you right now without even recognizing it?

-Sit up right in a chair with your hands out to your sides. 

-Close your eyes and think about the best meal you’ve ever had, or the best bottle of wine. You get the picture. 

-Focus on that and take a deep breath, then exhale

-Take a slow deep breath in until you feel your lungs expand to their maximum, then slowly exhale(repeat this 5x while thinking of something you utterly enjoyed inyour life)

-Take another deep breath in and exhale, just as you began the exercise, and take note of how your posture and body changed. 

This breathing exercise can fall into the spiritual category of your health and effects the Mental and Exercise categories as well. You can also effect the Nutrition category if you use this technique, or others, when you feel like you are hungry. Often times you eat out of boredom and that is what causes weight gain.

Drink your water and know your body. Its your wellth on the line