What Is The BEST Fat-Burning Exercise???

THE ONE YOU'RE DOING...and doing CONSISTENTLY!!! 

Truth is, there are A LOT of different ways to burn fat, but NONE of them burn fat if you don't do them!  I mean, no matter what you do, you will still be doing laps around the person sitting on the couch! 

Don't get so hung up on what specific things you should do...just DO...something...for goodness sake!  And...GET A STREAK GOING!  That's right...get a certain number of days in a row of doing "your something" and once you hit that goal, THEN add to it!  I suggest 21 days for a streak to prove to yourself you are serious! 

If you can't do the small thing like brisk walk for 5-10 minutes a day, how do you expect to do the big thing like High Intensity Interval Training for 30-45 minutes 5 days a week?  Furthermore, what good would it be to do HIIT training just on days or weeks you felt like it?  Or, maybe you would never feel like doing it so it would remain just a THEORY that it is the "best fat-burning" exercise! 

You see, no matter how many "best" pieces of information you have, they will do you very little good if you don't put that info into ACTION consistently!  Also, anything you do CONSISTENTLY will get you good results...at least for awhile! 

Once you have achieved your STREAK of one thing...anything...THEN it's time to step it up with a little more challenging streak and you can get into having multiple streaks going!  Before you know it, you will have better habits developed! 

I would choose something that you find at least slightly enjoyable or something you have a little accountability with whether it's a class, a person, an app or social media!  I suggest getting a whiteboard and keeping track of your streak(s) on it daily!  Cheers to some good "streaking!"

Your Fitness Coach
www.claytonhalls.com

It's amazing to me how many people that say or think things like...

"I have been fat my whole life!"  

"I have always had this disease."

"I have been this way forever so why change now!"

Like it or not, these types of statements reflect a mental disease of sorts!  I'm not talking about the typical mental disorders, but a more subtle one.  It's one that has become such an integrated part of how you think and live that you don't even notice it anymore!  It's the type of thinking that keeps you caged up your entire life UNLESS you start changing what you say and think about yourself!  

The cure for this "mental illness" lies in the FREE WILL you have been given!  Free will; when EXERCISED; can open that cage door and bring on the courage to step out and spread your wings. Once you get a taste of flying, you will never want to go back into that cage again.  Furthermore, you will realize that you have been living a lie your entire life.  Birds that fly are LIVING LIFE, not dying inside a cage that is slowly losing oxygen!  

You could look at stepping out of the cage as getting out of your comfort zone, overcoming a fear, deciding to do something you otherwise thought impossible, taking a step (or leap) of faith, choosing to LIVE, defeating negative words others have spoke over you in the past, stepping into purpose or becoming reborn.  The bottom line is that whether you have lived in a cage your whole life or found yourself making a home there; you still have time to get out and truly reach higher than you ever have before or at least in a long time!  

Some birds don't get a choice to ever get out of the cage, but YOU have a CHOICE!  You can make your free will your greatest blessing or your worst curse!  There is "one" who wants us to remain caged and de-winged our whole lives never even scrapping the surface of what's possible!  As 1 of my mentor's said, "All you are given in this life is a dash between 2 dates and it is up to you to decide what you are going to do with that dash."  

Think ADD Is bad? Have You Heard of CDD?

 

        Do I have your attention?  ADD is a disease that affects the mind, but I am not going to be talking about that in this blog.  I do want to talk about another "disease" that affects the mind...CDD or what I call "Chronic Devaluing Disease."  

        This morning after I got done teaching my Kettlebell class, I checked my email.  One of the emails sitting in there was an email that I have seen come into my inbox many times.  It was a particular continuing education company that was offering a 60-80% discount on some home-study courses.  Then it dawned on me for the 1st time...this is not just another great special...they ALWAYS offer a 60-80% discount!  Every email I receive from them attaches this same discount to it all year long!  It sends the message to their subscribers that they don't put a lot of value on their product because of a perpetual discount.  It essentially cheapens the product and company.  

        Likewise, how many people chronically devalue THEMSELVES?  How many people are always discounting who they are...what they offer as a person...what they have to give?  When you see yourself as not having a sense of WORTH to your relationships and the world around you, it's easy to fall into the trap of never offering your "FULL PRICE" to others!  It's like you put yourself on sale with everyone in your life.  This could be from past hurt/abuse or comparing yourself to others whom you think have more to offer or a more "expensive product."  It could be because you think you have nothing to offer or a "product" that nobody wants.  It could be that somebody has spoken over you that you are no good or have no worth.  

The TRUTH is that these are ALL lies!  EVERYBODY has something VALUABLE to offer.  The question is, do you KNOW you are valuable and were Created with a gift that others need?  We all have been Given valuable and "expensive" gifts, but if we don't realize that, we will continually default to discounting ourselves.  A business that discounts everything all the time will eventually go out of business.  Similarly, a person that always discounts the true value of who they are and were created to be will eventually go mentally, emotionally and spiritually bankrupt!  Even physically your body can suffer health problems when you chronically devalue yourself.  It can lead to great internal stress or bad habits that directly affect your health. 

CDD will never be cured if one doesn't realize WHO they are (not what they do) and that their gift is EQUALLY as valuable as anyone elses.  Our past doesn't determine our worth!  Our job title doesn't determine our worth!  Our bank account doesn't determine our worth!  Our "accomplishments" don't determine our worth!  What people say or think about us doesn't determine our worth!  Our worth was established before we were born!  Our Creator made us ALL valuable and we have to understand that when we DISCOUNT ourselves, we are DE-VALUING how God sees us and the gifts He has given us.  So, go and take down all of the "sale" or "discount" signs on the "windows" and start OFFERING full price to people!  YOU are WORTH it and you will be healthier too!

Be Better Than Average

When it comes to health and fitness, the sad truth is that most people are just average.  Now, let me back up and say that by average, I don't mean that most peoples' health and fitness is ok.  Let me explain by telling you what average has become...40 or more pounds overweight, 1 or more significant health issues, 1 or more medications, 0-1 real exercise sessions per week, only 1/4 of recommended fruits and veggies, 2 or more unhealthy habits, highly toxic due to a variety of factors, and full of nutrient deficiencies.   Does this sound like you or hit close to home?  You see, average these days is a ticking time-bomb for a major health blowout.  It also comes with extra baggage that can be devastating like depression, anxiety, low energy levels, poor self-confidence, reduced activities of daily living, negative mindsets, a lack of motivation, social pullback and more.

In my 15 years in the field, I have seen all of these things firsthand and know how much being overweight, unhealthy and unfit can impact one's life.  Even just 1 of these things can be a game-changer for somebody.  At some point, you have to realize that you will never get healthy and fit with wishful thinking, dieting, a lack of a complete lifestyle change, inconsistency, a failure to really change and make a true commitment.  Jumping on the latest, greatest weight loss plan, popping pills, riding the New Year's bandwagon or thinking just a couple small changes is all you need is going to keep you average.  That is what most people do...they put in little effort and expect maximum results. They ride a quick-fix roller-coaster instead of pacing themselves in a "marathon run."  A lifestyle change doesn't have to be overnight, but it does have to be steady, strategic and consistent.  There has to be dedicated progressive change, not just throwing a few "little bones" at a "big dog."  A mindset of overnight success and rapid results will leave you average in the long run.

Also, a lack of doing anything will surely keep you robustly average. (pun intended)  Think of it this way...A guy is standing on top of a large building and he is faced with 2 choices.  Either continue his unhealthy ways with little to no effort to make any real change and jump off the top of the building or make real, sustainable healthy changes in his life consistently over time so he is anything but average.  Well, the guy is stubborn and not willing to change so he takes his chances and chooses to jump.  As he is falling he yells, "so far so good."  I think you get the point...eventually, if you live "average," you will face a major obstacle in your life and I pray you get a 2nd chance.  We only get 1 life, so why not live ABOVE AVERAGE?  Why not make the most of your life and live healthy and vibrantly.  As Dave Ramsey says, "If you want to 'live' like no one else, you have to 'live' like no one else."  I tell people that I don't live healthy because I am trying to necessarily live a long life (quantity), but to live as good a life as I can while I'm alive. (quality)  A high quality life doesn't just happen and you will not find that kind of healthy life by just being average.  TODAY is always a great day to DECIDE to step up your game and turn up the heat from 211 to 212 degrees. That 1 degree of change lies in your mind and will.  A true above average life has to be fought for and earned!  Are you willing to fight?  Are you willing to change?  For your sake...for your loved one's sake...for your life's sake...for goodness sake, it's time!

Using Your Voice & Mind As A Weapon

A good friend of mine and I used to have many deep discussions when he lived closer.  One thing that often came up was what we summed life up with..."Voices & Choices."  So, let me explain...

The things we give VOICE to and fill our minds with are what ultimately shape our realities. Likewise, "dancing with demons" of the past or present will never free us for our future! God has given us weapons to "slay the demons" but those weapons are only activated when we make a CHOICE to activate our God-given VOICE.  A great first step is to release any "dead weight." you may have been carrying so that you can get your heart and mind into a BATTLE-READY STANCE. Now, keep in mind that whatever demon or stronghold you are facing past or present, I can guarantee you 2 things...

1) You will never have TRUE victory over that demon fighting it in your own strength, and will eventually get defeated  

2) If (CHOICE) you EXERCISE your faith (VOICE) and "join forces" with others; all of your battles will lead to victory. 

The enemy's goal is to convince us that we either are strong enough to fight our own battle (A CHOICE) or that we have nobody on our side and no VOICE to fight with!  This is one of the biggest lies of the enemy and I assure you that it will ultimately lead to defeat. God's goal is to join us to others who will fight with us for His cause like a spiritual army! If one remains isolated, they will get picked off and destroyed!  

You need to make the CHOICE to be open to building relationships with people and being PLANTED in a place that you will be able to draw strength and encouragement from when you find yourself to weak to fight or too discouraged to care or make the right choices.  Side note: regardless of how good of an exercise and nutrition plan you have, it will not work long-term if you don't first build a strong mental and spiritual foundation.  In my 15 years in the health and fitness field, I have seen countless people cycle with weight...health problems...overall fitness because they never made the choice to get to the root of their problems, listen to the RIGHT voice and then exercise their own voice through prayer, faithful declarations, and making the CHOICE to use their VOICE to speak to that big bad mountain in front of them that is blocking them from where they are supposed to get to in life.  If we choose to keep making the same choices, we can't ever expect to see real, sustainable change.  If we keep listening to the voices of: you're not good enough, you can't do it, quit trying, you are not making any progress anyways so just give up, it's not worth it, I really don't need to change, everything is ok, etc., you will find your life shaped by those voices.  At some point, you just have to get fed up with allowing yourself to keep making the choice to listen to the wrong voices or you will forever have those mountains standing in your way whether that be weight loss, body image, health problems, unforgivensss, etc.  

If you want change, you have to change! If you want a different reality, you need to make a FIRM CHOICE to listen to the RIGHT VOICE and then take steps of ACTION by exercising your VOICE (faith).  I have realized over the years that all the dietary and exercise advice doesn't do anybody much good if they don't first change their mind and heart about some things and take a forward leaning READY stance to do "battle."  Life is a battle, but there are many battles within the battle to be won or lost!  With "choices and voices" you can win those battles and get your body, mind and spirit to a better place!

FALL Into Health With 36 Ways To Improve Your Health

                      "What you put into your body, mind and spirit; you become."  ~CH



There is only 1 week left in summer; so a NEW season is about to begin!  Do you want it to be a new season of your life or same old same old?  Are you ready for a change or a fresh start?  If so, you have the option of making that a reality TODAY and the change of the seasons is not a bad time to start!  Here are 36 things (I just turned 36 so 1 for each year of my life)  that I do to help maintain/improve my health and are suggestions for you if you want to live a healthier life.  I am just giving you the bullet points, so if you want more info on any of these; please let me know and I will get it to you as I have plenty of resources.  And let's not forget that health is physical, mental AND spiritual!  Alright, here you go...

1) Take cold showers...physical, mental and spiritual benefits...

2) Play chess...mental exercise...

3) Drink non-chlorinated/non-fluoridated water.  Should drink half your bodyweight in ounces per day up to 200 lbs...then add a 1/4 ounce for every pound after 200.

4)  Don't eat/drink anything with aspartame in it!  READ THE LABELS!

5) Get regular sunshine on your skin as direct sun exposure (outside and no sunscreen with some skin exposed) at least 3 times per week for 15-20 minutes each time.

6) Take high quality supplements daily such as Greens, Multi-vitamin/mineral, fish oil and superfoods.  I use this supplement line for my daily needs www.defeatthefat.org

7)  Get 7-9 hours of quality sleep every night.

8)  Avoid vaccinations...especially the flu shot!

9)  Avoid medications...unless "absolutely necessary"

10)  Exercise most days of the week with a medium to high level of intensity including at least 2 strength workouts and 3 cardio workouts per week.

11)  Eat mainly, if not exclusively, NON-GMO foods!

12)  Eat a lot of healthy fats like most forms of coconut, avocados, nuts, seeds, quality wild salmon, free range/pastured eggs, etc.

13)  Avoid most sugar, fried foods and processed foods by eating organic as much as possible, preparing your own food and avoiding going out to eat most of the time.

14)  Eat an abundance of fiber-rich foods!

15)  Don't worry...pray!

16)  Don't hate...love!

17)  Don't hold grudges...forgive!

18)  Get PLANTED in a local church!

19)  Fill your mind with truth daily!

20)  Take regular vacations!

21)  Don't do everything cookie-cutter...break the mold and get off the "hamster wheel" as often as possible.

22)  Always have a challenge that you are working towards

23)  Get out of your comfort zone regularly...again, get off the hamster wheel.

24)  Engage in a hobby or 2 or 3 weekly

25)  Surround yourself with people who are going to lift you up!

26)  Be a blessing to people instead of always thinking about yourself and your needs.

27)  Don't be afraid to "crack a whip" every so often as necessary...I mean...even Jesus did this in the Temple!

28)  Keep the space you work and live in as clean and orderly as "possible."

29)  Minimize debt in your life and live below your means, but don't be afraid to GIVE "above your means."

30)  Do something you're passionate about...don't just have a job...don't just make a lot of money...don't just have a title...

31)  Appreciate what you have and be thankful; don't be ungrateful for what you don't have.

32)  Don't always be serious...don't always have fun...but find a balance between the two.

33)  Poop daily...

34)  Exercise your faith (you don't get muscles by skipping your "workout")

35)  Invest in the people you are close with...

36)  Do these things consistently!

6 Mind-Altering Words/Phrases

                     6 "Mind-Altering" WORDS/PHRASES...

                              "If you get your mind right, then you can get your body right"


Our words, or in other words (no pun intended), what we choose to speak can set the course for success or failure.  Oftentimes, it is just 1 little "word-shift" that can bridge the gap from failure to success.  Afterall, our words (what we speak) becomes the foundation for our actions.  Our Creator used words to SPEAK the world into existence and He set the model for us to do the same.  WHAT WE SPEAK IS WHAT WE CREATE!  If you are not where you want to be, then I would first tell you to become very aware of the words you are speaking.  Are you speaking words of life or words of death; words of success or words of failure; words of abundance or words of lack; words of thankfulness or words of discontent?  This is a foundation for life in general, but more specifially in this blog, I will be relating it to health and fitness.  So, here we go...6 "mind-altering" words/phrases that will continually keep road blocks in your path and prevent you from ever getting to your desired destination...

1.   I don't have time.....We all have time and we all have priorities.  Get your priorities right and you will "find" time.  If you can't find time for exercise, healthy eating, etc., then you don't have a strong enough desire to be healthy and fit.  You don't want it bad enough. I assure you that there is somebody busier than you that is still "finding" time for exercise and healthy eating.  Really, it's not about finding time, but MAKING time.  For many of you, I bet I could find 2 hours in the evening where you are tuned into your favorite t.v. show or surfing the web, but unless you make the time; becoming healthy and fit will simply be just wishful thinking.

2.  I'm not ready.....Honestly, I think people are rarely ever 100% ready for anything.  IT IS NOT ABOUT BEING "READY" BUT BEING WILLING!  Just face the truth, you will never be "ready."  At some point, if you want to get on the right path to your health and fitness and beyond, you have to shift out of your mind telling you that you're not ready and shift into your heart being willing.  A willing person will get to where they want to be a lot faster than somebody who is "not ready."  I'm not ready is an easy default button to hit.  What if Noah would have said I'm not ready (or willing) to build the Ark?  How many weeks/months/years are you going to let go by throwing that cheap phrase around before you DECIDE to be willing?  If your default is I'm not ready, then you will also never be willing.  Your default has to be I'm willing!  It's ok to think I'm not ready, but you must TRAIN yourself to default to I'm willing and I promise you will get to your desired destination a lot faster.  If not, you may be 90 years old still saying I'm not ready.  The longer you wait, the harder it will be!

3.   I can't.....At least with I'm not ready, you are saying there is a "chance" you can work towards and accomplish your health and fitness goals.  However, I can't is stamping failure on yourself before you even begin.  It is giving into defeat before the battle even begins.  The mind is the battlefield of life but if you don't even fight, you will never get a victory.  Maybe you had some destructive words spoken over you as a child, maybe you have had some big "failures" or maybe you have just gotten into a habit of giving up when anything gets even a little challenging.  Regardless of which one it is, it is essential to realize that you CAN if you have trained your mind to not give in to the pressures of quitting or even worse; not even starting.  Saying I can't gets you off the hook of doing something challenging.  You have to make a decision NOW that you CAN and WILL before the pressures to quit or run the other way come.  You have to be determined to say I can for the sake of a bigger cause.  Your health is important for not just you, but others around you.  Even if you are unable to say I can, remember that "with God, all things are possible."  His strength will sustain us when we are too weak to make the right decision.

4.   I'll "try".....This is a limp way of saying maybe.  Maybe I will workout, maybe I won't.  Maybe I will eat healthy tonight, maybe I won't.  Chances are, the maybes turn into big fat NO's.  To really nail the stake into how bad this phrase is, let's put it into a sentence and see how it sounds.  "I'll try to stay married."  That's like signing a pre-nup...chances are that if you are willing to sign a pre-nup, you are just as willing to turn your "try" into BYE.  Yes, you can wave good-bye to that healthy and fit body you desire because the best you could do was "try."  Try is a weak commitment that leaves you with a hit or miss approach to your health and fitness.  Instead of using the word try, I challenge you to instead use the word will!

5.   I'm doing the best that I can.....I agree, it sounds good and heartfelt on the surface, but what does it really mean?  Well, what if your "best" that you have committed to is really only 60% of your full potential?  Our "best" often doesn't mean 100%...it's just a play on words to say that I have decided to put only a certain amount of effort into something and I am not willing to put anymore effort into that thing.  It is also an easy way to not have to face the truth.  The truth is that deep down you know that your "best" is really just a front because you don't want to change.  It's time to put your "best" to rest and put God's best to the test!

6.    Change.....A wise man once said that it is better to have changed than have to go through change.  Instead of this word being something people say, it is something people refuse to DO.  "Only when the pain of remaining the same is greater than the pain of change do people change." Too many people have bought into the idea that change is somehow going to magically happen one day as if winning the lottery.  This will set you up to REMAIN THE SAME!  You see, change takes guts, effort, facing the truth, commitment, consistency, determination, desire, Purpose and a plan.  It's obviously not easy or you would see more people getting off the hamster wheel.  Change is an essential ingredient to bake success in life.  Thinking things will change without taking action steps to change is of course the definition of insanity.  (Doing the same things over and over again but expecting different results)  It's like thinking doing your 10th diet is going to "be the one" that gets the weight off and keeps it off.  Well, if the first 9 didn't work, I'm pretty sure number 10 is going to fail you too.  If we're not willing to change to get to where we want to go, we will remain in the same place we don't want to be.  Furthermore, we need to embrace change and be open to whatever it wants to teach us and wherever it wants to take us.  And, don't just change for change's sake, but change ON PURPOSE and WITH A PURPOSE.