Excuse Proof Fitness Podcast Episode 3

 

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In this podcast, Derek Doepker discusses strategies for staying motivated to stick to a health and fitness resolution.

You’ll discover:

• The 3 questions you must answer when setting a resolution.
• How changing 2 words can instantly increase your motivation.
• The #1 way to stay on track when life gets in the way.
• Why reading too much information can actually be harmful.

Overview

What, Why, And How

What do I want? Answer this question with both a long term goal, and a short term 30 day challenge that will move you towards that goal. Use specific goals that are either clearly accomplished or not. Focus on behaviors as much or more than actual outcomes. Goals should be challenging and stretch your comfort zone without breaking it or being too stressful.

Why do I want it? Answer this question with both the long term and short term painful consequences of failing to reach a goal as well as the long and short term benefits of successfully reaching the goal.

How will I get it? Figure out only what you need to take the next best step without getting overwhelmed with information overload. Get an accountability partner or coach. Set up a systems of positive punishments and rewards.

For more tips on sticking to a New Year’s Resolution, check out the books How To Stick To A Diet and 50 Fitness Tips You Wish You Knew on Amazon. Free kindle reading apps are available here.

By: [googleplusauthor]

Excuse Proof Fitness Podcast Episode 2

 

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In this podcast, Derek Doepker and Shane Edele discuss strategies for eating a healthy diet on a limited budget as well as ways to save money on health food.

You’ll discover:

• How to get organic quality food at conventional food prices
• The place you must shop at for the best discounts
• The way people are throwing money down the drain on food
• Simple tip for getting meats at half price

Resources Mentioned In The Podcast

Discount Food

localharvest.org – Find local farmers and Community Supported Agriculture programs for massive discounts on fresh and organic quality produce.

barryfarm.com – Get bulk food and grains at low prices.  Many organic foods available.

greenpolkadotbox.com – Discount online grocery store.

Discount Supplements

www.truenutrition.com – Highly affordable due wholesale pricing by cutting out the middlemen and advertising costs. They offer bulk protein and supplements. Some of the absolute best deals on protein powders with custom flavoring and combination options. Whey protein concentrate is around $7. Their hemp protein and pea protein are quaity vegan proteins. Use discount code DKD714 to save on your order.

www.nutraplanet.com – Nutrplanet has very good prices on many brand name supplements and they carry their own line of bulk powders and proteins at a much more affordable price than retail with better than average quality. Often has holiday specials for incredible deals far below retail.

iherb.com – One of the largest selections of health supplements at some of the lowest prices. They also offer free shipping on orders from $20-$40. Use this link to save $5 on your first order.

www.swansonvitamins.com – Swanson carries their own line of very high quality supplements of virtually every type. It is often my first stop to find a particular vitamin or herb as they carry quite a selection. They also carry other brand and are the exclusive distributers of a number of health products. Great place to purchase coconut oil at an affordable price.

By: [googleplusauthor]

Excuse Proof Fitness Podcast Episode 1

 

Podcast: Play in new window | Download

Click here to subscribe on itunes.

In this podcast, Derek Doepker and Shane Edele discuss strategies for eating a healthy diet when you’re on a busy schedule.

You’ll discover:

• How to make healthy meals in under 5 minutes
• How to eat healthy when going out to restaurants
• Ways to transform ordinary smoothies into incredible meals
• Why store bought meal replacements are crap, and a simple way to make your own meal replacements
• The healthiest and most addicting snack food on the plant

Resources Mentioned In The Podcast

Cooking

Using a crockpot for bulk cooking

Crockpot chili recipe

Homemade Protein Bars

Kale Chips recipe

Quick spinach recipe

Kitchen Equipment

Time Saving Kitchen Equipment

Superfoods

Goji Berries

Smoothies

Making your own smoothies from any of the following:

• Base: water, kefir, yogurt, milk, and/or dairy alternative like coconut milk
• Protein: whey protein, rice protein, any powdered protein
• Fiber: ground flax seed hulls, coconut flour, chia seeds, fiber supplement
• Fruit: lemons, limes, berries like strawberries, blueberries, blackberries, etc
• Fruit juice: no added sugar options like grapefruit, cranberry, pomegranate
• Greens: spinach, parsley, kale, celery, cucumber, greens powder (fresh greens require high powered blender)
• Superfoods: apple cider vinegar, cacao, medicinal mushrooms, phytoplankton, chlorella, spirulina, camu camu, kelp powder, noni, superfood blend
• Fats and oils: coconut oil/milk/cream, palm oil, almond/almond flour/almond butter, cashews, fish oil
• Sweeteners: stevia, lakanto, xylitol, in moderation raw organic honey, blackstrap molasses
• Flavoring: Carob, Coffee beans, cocoa powder

• 2 cups homemade kefir
• 1.5 scoops whey protein
• 1/2 cup frozen blueberries
• 1-2 tablespoons coconut oil
• 1 tablespoon coconut flour
• 1 tablespoon carob powder
• 1 teaspoon raw cacao
• 1 teaspoon raw organic creamil

Another option, if I wanted higher carbs and lower fat would look like this

• 1 cup coconut water kefir
• 1.5 scoops whey protein
• 1/2 cup blueberries
• 1 banana
• 1 tablespoon carob powder
• 1 teaspoon raw cacao
• 1 teaspoon honey

By: [googleplusauthor]