Fit Chat - SoundSage

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Brandon has recently begun eating a carnivore diet and has gotten a lot of questions from friends and family. In this episode we answer the following questions and then some:

*What is carnivore?

*Why did you try it?

*Experience with other diets vs carnivore

*What about plants/fruits?

*Carnivore and cholesterol

*What about fiber?

*Benefits of eating carnivore

Website: ⁠https://chizl-app.com⁠

Chizl App on Google Play: ⁠https://play.google.com/store/apps/details?id=com.trainerize.chizl&pli=1⁠

Chizl App on the App Store: ⁠https://apps.apple.com/us/app/chizl/id6467258013

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Website: https://chizl-app.com

Chizl App on Google Play: https://play.google.com/store/apps/details?id=com.trainerize.chizl&pli=1

Chizl App on the App Store: https://apps.apple.com/us/app/chizl/id6467258013

In this episode we talk about the importance of continually educating ourselves in all areas in which we want to grow. There is wisdom in learning to be teachable.

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Website: https://chizl-app.com

Chizl App on Google Play: https://play.google.com/store/apps/details?id=com.trainerize.chizl&pli=1

Chizl App on the App Store: https://apps.apple.com/us/app/chizl/id6467258013

There is great importance in being able to measure how well you are doing in each of the main areas of your life. Otherwise, you are just running on a hamster wheel, being constantly frustrated. We don't want to waste time or energy on the wrong things. In this episode we share how we personally measure each of the following areas of our lives. We encourage you to think about each one and how you would answer.

How to measure your spiritual health
How to measure your fitness
How to measure the health of your relationships
How to measure your financial health
How to measure your mental health

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Life update
What is a side hustle?
Why should you consider one?
How our side hustles have helped us

https://chizl-app.com

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CHIZL Workouts/Meal Plans/Supplements/Coaching

CHIZL App - iOS CHIZL App - Android

Water – 1/2 ounce to 1 ounce per lb of weight

Sleep – https://us.shaklee.com/Nutrition/Targeted-Solutions/Sleep/Dream-Serene%E2%84%A2/p/21400?categoryCode=

Sunshine/outdoor air

Set goals & rewards

Find motivation daily

Get a supportive community around u

Exercise

Eat with purpose

Supplement

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www.chizl-app.com

What is bulking?

What is cutting?

Maintenance weight

Should I cut?

Should I bulk?

How do you eat to bulk?

How do I train to bulk?

Supplements for bulking

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Current situation
Nobody is new to stress but it still hurts.
Bad habits we easily fall into
Ways that we are coping that help us
Closing thoughts

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Check us out on www.chizl-app.com

The CHIZL App is all about options for the 4 areas that give you the best chance of success in your fitness goals....workouts, meal plans, supplements, and coaching.

What is staying the same?

Gym and home workouts
Meal plans
Access to us easily for questions
Free trial
Option of yearly or monthly subscriptions
Supplementation (same company we have partnered with for 20 years). Same 100% money back guarantee and beyond-organic promise

What is new?

Upgraded workouts (added and changed up gym workouts)
Ability to track weight used in workouts (no carrying around a notebook at the gym)
Tracking with apple watch, fitbit, myfitnesspal, and withingsHome workouts have a new layout
Coming soon...follow-along home workouts in an on-demand platform (January)
Meal plans with recipes and videos...ability to change out meals
Platform to take and track progress photos
Video coaching calls

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Consistency in health/weight

· Meal prep helps

· Regular workout time

· Workout partner

· Regular weigh-ins

· Give yourself rewards or punishments (depending on what motivates you)

Consistency in mental health

· Daily affirmations/habits

· Surrounding yourself with good people/separation from toxic people

· Know when to say no (what are your limits)

· Create stress-relieving activities

Consistency in spiritual health

· Daily prayer

· Daily scripture in reading, podcast, video sermon, etc

· Decision-making with God as rock. Grounding yourself in knowing God is never-changing. He is the rock on which to build our lives.

Consistency in relational health

· Don’t be a loner all the time (even introverts have to have a circle)

· Be encouraging to people around you (even when you need to be encouraged...it lifts mood)

· Limit time with people who drain you

· Dedicate time to your family

Consistency in financial health

· Have a budget and revisit

· Open communication with spouse and with kids · Don’t make budget so tight that its impossible. Factor in fun.

· Don’t make financial decisions when super emotional.

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1. Create a routine and stay it in

Sit down and talk through what days will look like
Allow for more rest but not laziness
Summer is a time that new goals can be achieved
Find ways to get outdoors and be active
Importance of waking early-ish
Get active
Join gym with kids/teen (PureFitPal app)
Workout together at home
Plan activity with friends that is active (swim,canoe, trampoline, bounce house)

3. Eat well

Kids at home eat a lot!
Keep healthy snacks
Separate out snacks for portion control
Eat healthy breakfast to get metabolism going and improve mood

4. Set goals

Depending on kids interests/sports…hone in on a skill…get extra coaching
Teach them financial literacy
Progress them spiritually & relationally
Find ways to get kids involved in home maintenance

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Find those small wins in every part of your day: physically, spiritually, emotional, financially, relationally

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Healthy Cleanse

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Mental

Dialogue with yourself
Get feelings out
Plan the week
Clear out clutter
Get off social media
Get that outfit/pedicure

Relational

Away from/surrounded by groups of people
Go on a date
Get a friend of the same sex u can tell everything to
Get to church

Spiritual

Sunday/7th day
Read verses on it

Physical

Sleep- no better way to recover- muscle repair, increased oxygen, normalize hormones, cell regenration
Rest day/s
Active rest/stretch
Cheat meal
Change your workout type/days/intensity/speed/weight
Massage

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Why?

Kids these days are more sedentary
Builds postural strength
Improves coordination
Helps prevent injuries
Improves power, speed, indurance, coordination, and self-confidence
Improved blood lipid profiles

How?

Don’t start too young. Need to be able to follow directions and have proper technique.

Teach good posture and safe form. Always supervised.
Start with light weights until form is good and increase
Keep it simple
Have patience. They are just learning and their bodies have to learn

When? Choose a time that works with your schedule and your child’s schedule. Don’t over-train them.

-Easy to over-train your kid in such a competitive day and age.

-Make sure they have time to rest

...

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Define the problem
Collect and analyze the data.
Clarify and prioritize the problem.
Write a goal statement for each solution. Habakkuk 2:2-3: “Write this. Write what you see. Write it out in big block letters so that it can be read."
Implement Solutions: The Action Plan. Penalty/reward
Monitor and Evaluate.

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Why?

Ensures a balanced meal
Keeps weight in check/muscle retention
Creates focus/discipline

When to consume it depends on the goal

What type? What we recommend? https://us.shaklee.com/Nutrition/Ready-Set-Wellness/Ready-Set-Wellness-Bundle/p/89599

Soy? Whey? Pea? Rice? etc...
Choosing brands
Quality control/bioavailability

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To put into something, expecting a better result than what you had.

Establish a plan
Start
Diversify
Adjust/rebalance
Ignore the noise

Where we invest our time & money reveals what we value.

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Download the PureFitPal App on the App Store or Google Play. Learn more at https://purefitpal.com/

Weekly Video Workouts + Custom Meal Plans + Personalized Supplement Recommendations…in an app anyone can use and afford.

1. Why did we build the PureFitPal App?

2. How is it different?

3. What does it include?

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What is a cleanse?
Why cleanse?
When should you cleanse?
How to cleanse?
What we recommend… 7 day Shaklee Healthy Cleanse
https://us.shaklee.com/Nutrition/Targeted-Solutions/Cleanse-%26-Detox/7-Day-Healthy-Cleanse/p/21318?categoryCode=14011
Feel better in one week. Guaranteed.

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Sugar is a bigger problem than we give it credit for. Some of the major problems are it...

makes you sick more often by suppressing your immune system.
causes chronic diseases like Crohn's Disease, ulcerative colitis, diabetes, & cardiovascular disease
affects your memory and increases appetite
overloads our liver
stresses you out

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Let's be clear, we want you to get to a gym (or whatever method of exercise you can do), but we want you to have (and give) a great experience once you get there. Whether you are a newbie or a seasoned veteran, you need to be aware of some of these common mistakes that can get you labeled as "that guy or girl from the gym". You're welcome in advance.

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How to build muscle...

Workouts

· less cardio and more lifting

· train full body

· heavy weight with good form

· variety of movements and training methods

Food

· eat clean

· eat all 3 macro groups (our PureFitPal app gives you a plan so you don’t have to figure it out)

· eat enough

Supplements

· multivitamins

· protein shakes to fill gaps

· creatine and glutamine

Rest

· overtraining is counter-productive

· mental break to recharge your drive

· cheat days

Consistency - Be reasonable with your commitment and you will adhere to your plan better, creating the best possible results.

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Rest is a discipline. Rest is sometimes ignored and might be the missing link in your fitness gap.

Lack of rest affects:

Mood
Stress
Metabolism
Physical performance
Sleep- make a plan for bedtime and a plan for waking up
1. Recovery Day / Cheat Day- do whatever recharges you
Feed your senses - notice what you see, taste, hear, smell, and touch.
1. Plan your weekly calendar - this gives you structure/time and helps create discipline

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Spending
baby steps
write it out
short & long term goal
be in agreement
budget
Saving / Create cushion
margin for unexpected
3-6 months expenses
women love security
invest in slow, boring proven methods
Giving
most fun thing
tithe/charity/random acts if kindness
broke people can’t help others financially

Basic takeaways

numbers are finite . They need to be told what to do.
small choices daily. $5/day for 40 years = $1.29M
use cash when possible
negotiate everything!
don’t waiver. “No” is a full sentence.
all of this creates discipline

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Why do we need relationships?

How to get relationships with the right people?

How relationships affect our health?

What’s one relationship u need to act on today?

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Why supplement?

We are overfed and undernourished. WE choose convenience over health.
Gaps in nutrition (only 2% of us get our recommended amount of fruits and veggies)
Heart disease #1 killer in US (we are fat and immobile)
Cancer is #2 killer in US (can be helped with nutrition) 60% of cancer related deaths could be prevented
Diabetes is gateway to multiple other health issues, 90% of type 2 diabetes is preventable

What we recommend: Shaklee

It works.
Money back guarantee.
performs over 100,000 quality tests each year
tests for more than 250 pesticides beyond what is required by US Pharmacopeia
Meology Assessment is easiest but also have specific supplements for everything
Order from purefitpal.com or the PureFitPal app

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Why does it matter?

Food is fuel
Nutrition vs Exercise...which is more important?
Lifestyle vs diet

What to eat/not eat?

Balanced whole foods
Live in moderation
Deserts, fast food, processed food, alcohol
Water intake

How do you start and better yet stick with it?

Cooking vs meal prep
Eating at home vs dining out

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How to train most effectively and why.

Weight training vs cardio

Home workouts vs gym

Workout frequency & rest days

Stressing your body until it sweats

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Well, we didn't think this would be the topic in our first podcast, but life happens. After 21 years in at a fortune 50 company, I got fired. We talk thru how our family walked thru that.

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WHAT is the FitChat Podcast?

Physical fitness - different ways to train and how to maximize results/time; finding a sustainable diet to keep you healthy and get the physical results you are looking for. Supplementation to fill in gaps.
Mental / Emotional fitness - keeping your brain in good shape; allowing time for rest and relaxation; actively managing stress and building resiliency to life; staying away from negative thoughts to focus on creative and constructive tasks; finding the motivation to be the best version of ourselves for us and for those we love.
Spiritual fitness – practices that strengthen your connectedness with sources of hope, meaning, and purpose. We believe that God should be the ultimate leader in our lives and keeping Him #1 keeps everything else in line.
- Relational fitness - how well do you know yourself/others; ability to grow stronger thru challenges with the people you are around the most (family, friends, co-workers, classmates, etc).
- Financial fitness – being able to manage your money in order to meet your current and long-term needs. As with any type of training, becoming financially fit requires learning the principles and best practices that others have used to achieve their financial objectives. Having a plan/budget is freeing, not a burden.

WHO are your host, Brandon & Sheree Cobia?

How we currently work together to help people using our backgrounds, experiences, life lessons from ourselves and those who've mentored us.
- Physical fitness- PureFitPal app
- Mental- daily motivation/balance
- Spiritual – relationship vs religion
- Relational – our story and stories of others
- Financial – Dave Ramsey/Financial Peace

WHY are we doing this?

To be able to dive deeper into the “why” behind our philosophies on all things related to fitness
Think beyond physical fitness
Help people feel like they are not alone in their struggles, and learn from mistakes of others
Accountability

WHEN & WHERE can you find the FitChat Podcast?

Weekly / depends on how much feedback we get and the need for more frequency
Subscribe/follow to get notified of new episodes
Apple, Google, Spotify podcast
Social Media: @PureFitPal on Instagram and Facebook; www.PureFitPal.com

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Fit Chat: Recent Episodes

Brandon & Sheree Cobia