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How To Get Started With Walking Meditation [VIDEO]

Here is a quick tutorial video I put together on walking meditation for a fellow Precision Nutrition coach who was having trouble getting started with a mindfulness of the body kind of practice. If you have trouble hearing the audio, make sure you click the gear icon and select the captions!

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Nutrition Tip – Make A Super Shake

It can be tough to eat all high quality meals, all the time, especially when you’re in a hurry.  One solution is to make yourself what Precision Nutrition coaches like myself like to call “Super Shakes”.

The Super Shake is packed with good stuff like high-quality protein, fiber, healthy fats, antioxidants and more.

You generally want to build your shake with the following guidelines in mind:

  1. One to two “thumbs” worth of fat
  2. protein source (like silky tofu or powered protein)
  3. greens, or powder greens supplement
  4. frozen berries or fruit for some carbs / micronutrients
  5. water to make it a drinkable consistency.
  6. optional “topper” like yogurt

This is my recipe:

My favorite ingredients for a high quality, nutritious and time saving meal replacement! Great for losing weight and building muscle!
My favorite ingredients for a high quality, nutritious and time saving meal replacement!

1) I like the Fage brand geek yogurt. I go for the fat free version because of my gall bladder (I need to try to keep my fat low because gall bladder disease runs in my family 😥)

2) again, I have to keep my fat portion lower, so I go for just 1 “thumb” of fat here. Walnuts & macadamia nuts are great choices for fat. Another great product I found recently was Nutzo at Costco (you can buy it on Amazon as well but it’s more expensive). It’s a mix of higher end nuts and flax and chia, so it’s really high in omega-3s. I originally tried it out as a substitute for peanut butter because I can’t digest peanuts anymore (damn you gall bladder!). Avocado would also be a good choice to add fat and fiber to your super shake.

3) frozen mixed berries. Whatever you like. Frozen berries are way more cost effective than fresh and you don’t have to worry about the mold! Costco to the rescue again!

4) greens, or powdered greens supplement. One I REALLY like is “earth grown nutrients” by Onnit. One of the few greens supplements I’ve tried where you really notice an immediate lift in your sense of wellness.

5) vanilla protein powder. My brand is True Nutrition. Super high quality, very affordable. I use the micellar casein for the slow digesting quality with a boost of enzymes, essential amino acids and collegen. (You can customize your own blend, use the code luoyegongfu at checkout to save 5%)

6) water to mix. I’m currently making good use of Rudy’s gift of Sedona, Arizona spring water!
(Note: if you live here in the Tempe, AZ area you can order to Sedona Spring water direct from one of my students.  Contact me here if you’re interested.)

Hopefully this helped give you some ideas for making the best meal replacement shake for men and women! If you’re looking to lose fat and get in shape in 2018, but don’t have a lot of time to cook, get a head start and learn how to make your own, wholesome, nutritious meal replacement shake and stick to your weight loss goals for the new year! Getting the right mix of micro and macro nutrients can help you lose weight and build muscle. You need to get the right nutrients in your body to help you recover from exercise, but finding the time to prepare and eat multiple healthy, whole food meals every day can be tough. These super shakes will help you meet your fitness goals and save you time!

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Top 5 Reasons You’re Not Sleeping

What’s up guys? I’m Ashe, and this channel is all about helping to educate and motivate you to find YOUR inner power!

In today’s video we’re talking about the top five reasons you’re having trouble sleeping at night, and what you can do about it to make sure you get a good night’s sleep and wake up feeling refreshed.

Sleep deprivation is a huge problem in the US. Dr. Michael Breus claims it’s the single most widespread disease state of all.

Just one night of sleep deprivation can affect your reaction time and cognition the same as if you’d been drinking, and your blood starts to become the same same as a pre diabetic, making you prone to getting fat and sick.

For men, chronic sleep deprivation lowers testosterone to levels equivalent to someone ten years older than their actual age.

I don’t know about you guys, but especially now that I’m over 40, I’m interested in keeping my T levels as high as possible.

If you’re male, a good sign that you’re getting enough good sleep is waking up “fully refreshed”.

So here are my top five reasons you’re having trouble sleeping at night:

1. The number one disrupter in nearly everyone’s life these days is right here (phone). While the extra productivity and all the benefits that come along with tools like modern smart phones and computers are great, they can interfere with your sleep if you’re staring at the display too close to bedtime.

The displays on modern devices produce light in the blue spectrum, which stimulates the pineal gland and interferes with the production of the hormone melatonin. The blue light interferes with melatonin production because your brain thinks it’s daytime and time to wake up instead of getting sleepy.

Remedy – no blue light before bed
If you’ve been feeling like you’re having trouble sleeping, and you have a habit of scrolling through your social media feeds or checking your email before bed, it’s a good idea to avoid it. Anytime after sundown would be an ideal time to stop getting blue light from your devices, but this is probably not practical for most, so you should shoot for a minimum of no blue light for at least 1-3 hours before bed.

2. Stress
I’m sure you’ve heard it before, but pretty much everyone is subject to chronic, low grade stress these days.
When you’re stressed, cortisol goes up and serotonin levels drop leaving feeling wired all the time and unable to sleep, which makes cortisol go up and serotonin drop, which leaves you feeling wired and unable to sleep.
Remedy – meditation
One simple, free remedy to help control stress and anxiety is to learn some simple breathing exercises. The breath has long been recognized as the link between mind and body, and using the right breathing methods can either pump you up, or like the 4/8 breathing technique, can help chill you out by tapping into your parasympathetic, or, autonomic nervous system. If you’d like to see a quick how to video on the 4/8 breathing technique, click the I up there, or check the video description below for links. Practice for a few minutes before bed each night and let me know in the comments below if it helped!

3. Too much caffeine.
Don’t me wrong, I love me some coffee and the health benefits of coffee and tea are amazing! But like martial arts, it’s all about the timing.
Caffeine has a half life of about 8 hours in the body, and some of the energy drinks on the market can have about 20% more caffeine per serving than coffee, so if you’re a fan of energy drinks you could be consuming a lot more caffeine in a day than you realize, and whether it’s coffee, tea or energy drinks, it takes time for all that caffeine to clear out of your system.
REMEDY – no caffeine after 2pm

4. You’re a night owl.

If you live in the US, your subject to the Puritanical value placed on the early riser, but some people are meant to be night owls. From an evolutionary standpoint, it doesn’t make sense for the whole tribe to be asleep at the same time. Some members of the tribe needed to be awake at all hours to keep watch for predators and enemies. Some people’s biological clocks are hard wired at the cellular level to be more awake and alert during the night time hours.
REMEDY – This is the hardest issue to make much progress with because it’s largely genetic. The best option is to practice good overall sleep hygiene, especially keeping to a regular routine of sleeping and waking, including the weekends. You may want to consider trying to alter your daily routine to accommodate your natural inclination to sleep late by working a PM shift or avoiding early meetings, but obviously this not exactly practical for most people.

5. Undiagnosed sleep disorder
If none of the above apply to you, you may have an undiagnosed sleep disorder, like sleep apnea, where you’re throat closes during sleep and you stop breathing until your heart rate soars and you wake up to breathe again.
Remedy – The best thing you can do is go talk to your doctor and discuss if you should have a sleep study done.
Having your sleep disorders diagnosed and treated, or even just cleaning up your sleep habits in general is important because people who are chronically sleep deprived die at twice the rate compared to people who get enough sleep.


If you liked today’s video don’t forget to gimme that thumbs up and drop me a comment below! As always, thanks for watching and I’ll see you guys next time.