#fitCEO Instagram Story & Photos & Videos

fitCEO - 6.6k posts

  • #Repost @starathletes_ (@get_repost )
    ・・・
    Your body contains about 60% of water - which ...
    ⠀⠀⠀⠀⠀⠀⠀⠀
    You are constantly losing via urine and sweat. (shocker)
    ⠀⠀⠀⠀⠀⠀⠀⠀
    Logically, you need to drink enough water. Enough means more than you lose during the night (around 1.5l) and during the day.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    The amount varies from person to person, so instead of putting up a formula, it's easy to start with hitting 3+ liters a day. You can cross check it with the urine chart I posted a few days ago.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    For business hydration through the day means having higher energy levels and helping your brain to function properly.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    Also for business - Being hydrate also helps fighting bad breath (your prospects and customers hate it).
    ⠀⠀⠀⠀⠀⠀⠀⠀
    For the body, hydration has an effect on your weight loss. Drinking enough can suppress your appetite. How would you feel losing weight effortlessly just by drinking water?
    ⠀⠀⠀⠀⠀⠀⠀⠀
    Implementation - Once you get up, hydrate yourself with 0.5 liters of water. For the taste, add 1/2 lemon.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    To keep yourself accountable, set up a reminder to drink water every hour and place the water at the place you stay the most. For me, it's just on the right side of my desk.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    Follow me @financetipsor 👈⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀
    #water #drinkwater #drinkmorewater #hydration #entrepreneur #healthyentrepreneur #ceo #fitceo #fitprofessionals #fitentrepreneur #fitexecutive #healthyprofessionals #physicalhealth #businessday #business #body #vitality #livelonger #businessperformance #energy #gethealthy #businessmanlife #businessman #entrepreneurslife
  • #Repost @starathletes_ (@get_repost)
・・・
Your body contains about 60% of water - which ...
⠀⠀⠀⠀⠀⠀⠀⠀
You are constantly losing via urine and sweat. (shocker)
⠀⠀⠀⠀⠀⠀⠀⠀
Logically, you need to drink enough water. Enough means more than you lose during the night (around 1.5l) and during the day.
⠀⠀⠀⠀⠀⠀⠀⠀
The amount varies from person to person, so instead of putting up a formula, it's easy to start with hitting 3+ liters a day. You can cross check it with the urine chart I posted a few days ago.
⠀⠀⠀⠀⠀⠀⠀⠀
For business hydration through the day means having higher energy levels and helping your brain to function properly.
⠀⠀⠀⠀⠀⠀⠀⠀
Also for business - Being hydrate also helps fighting bad breath (your prospects and customers hate it).
⠀⠀⠀⠀⠀⠀⠀⠀
For the body, hydration has an effect on your weight loss. Drinking enough can suppress your appetite. How would you feel losing weight effortlessly just by drinking water?
⠀⠀⠀⠀⠀⠀⠀⠀
Implementation - Once you get up, hydrate yourself with 0.5 liters of water. For the taste, add 1/2 lemon.
⠀⠀⠀⠀⠀⠀⠀⠀
To keep yourself accountable, set up a reminder to drink water every hour and place the water at the place you stay the most. For me, it's just on the right side of my desk.
⠀⠀⠀⠀⠀⠀⠀⠀
Follow me  @financetipsor 👈⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀
#water #drinkwater #drinkmorewater #hydration #entrepreneur #healthyentrepreneur #ceo #fitceo #fitprofessionals #fitentrepreneur #fitexecutive #healthyprofessionals #physicalhealth #businessday #business #body #vitality #livelonger #businessperformance #energy #gethealthy #businessmanlife #businessman #entrepreneurslife
  •  11  2 16 minutes ago

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  • Spent the day with Ava at Rady’s Children’s Hospital for her appointment with her 👨‍⚕️ Endocrinologist (ironically a client of mine from years ago). -
    As Ava was a bit frustrated that she had to miss school again for her Type 1 Diabetes, we walked and talked about gratitude and perspective. -
    Just moments later, Ava was waiting to get her labs done and a young boy named Addison rolled up in a wheel chair with 2 helpers the same type of talking device as Stephen Hawking. -
    He pressed a button and an upbeat voice came out of a machine asking Ava “Would you like A Balloon 🎈?” -
    Ava began to well up with joy, thanking Addison. -
    When we left, she immediately said she was grateful that Addison reminded both her and I to focus on gratitude and perspective. -
    This lead us to Torrey Pines State Reserve and here is a clip of a video Ava wanted to make for all of you about rocks and attitude. 😊
  • Spent the day with Ava at Rady’s Children’s Hospital for her appointment with her 👨‍⚕️ Endocrinologist (ironically a client of mine from years ago). -
As Ava was a bit frustrated that she had to miss school again for her Type 1 Diabetes, we walked and talked about gratitude and perspective. -
Just moments later, Ava was waiting to get her labs done and a young boy named Addison rolled up in a wheel chair with 2 helpers the same type of talking device as Stephen Hawking. -
He pressed a button and an upbeat voice came out of a machine asking Ava “Would you like A Balloon 🎈?” -
Ava began to well up with joy, thanking Addison. -
When we left, she immediately said she was grateful that Addison reminded both her and I to focus on gratitude and perspective. -
This lead us to Torrey Pines State Reserve and here is a clip of a video Ava wanted to make for all of you about rocks and attitude. 😊
  •  31  3 3 hours ago
  • When coaching clients, I can typically tell their level of current happiness based on how microscopically they are looking at a situation. The deeper they dig in, the more they focus on future fear. 👀
    -
    Now I work pretty exclusively with highly successful individuals, so they will NEVER call it fear. Instead, they refer to it as STRESS.
    -
    Yet the magic happens when we are able to pull back from the stress and into an eagle eye view of the big picture. This allows stress to reduce and awareness to reveal the opportunity out of the chaos. 👈🏼💯
    -
    How do you step out of the chaos and into the opportunity? Let me know in the comments below...
    -
    @realkylebrown 💪🏼👨🏻‍💻 #fitceo
  • When coaching clients, I can typically tell their level of current happiness based on how microscopically they are looking at a situation. The deeper they dig in, the more they focus on future fear. 👀
-
Now I work pretty exclusively with highly successful individuals, so they will NEVER call it fear. Instead, they refer to it as STRESS.
-
Yet the magic happens when we are able to pull back from the stress and into an eagle eye view of the big picture. This allows stress to reduce and awareness to reveal the opportunity out of the chaos. 👈🏼💯
-
How do you step out of the chaos and into the opportunity? Let me know in the comments below...
-
@realkylebrown 💪🏼👨🏻‍💻 #fitceo
  •  13  1 5 hours ago
  • Had such a great time with these amazing winners! Can’t wait to layer it on with even more hard work and come back next year even better than ever!
  • Had such a great time with these amazing winners! Can’t wait to layer it on with even more hard work and come back next year even better than ever!
  •  144  4 6 hours ago

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  • 💪 TRUTH ABOUT GETTING STARTED 👇🏼
    ⠀⠀⠀⠀⠀⠀
    Have you ever felt completely ready to start working out and eating healthier?
    ⠀⠀⠀⠀⠀⠀
    I didn’t.
    ⠀⠀⠀⠀⠀⠀
    I wanted to learn everything about training and nutrition before I started, but no matter how much I tried to learn or prepare I never felt ready. ⠀⠀⠀⠀⠀⠀
    I was afraid to enter a gym and it never felt like it was the right time.
    ⠀⠀⠀⠀⠀⠀
    I kept postponing it and making all kinds of excuses… Mostly about how I am not ready yet.
    ⠀⠀⠀⠀⠀⠀
    Until I realized that time is going by and I am still at the same exact place. So, I said F**K it and just went all in.
    ⠀⠀⠀⠀⠀⠀
    Sure, at the beginning, I did some exercises wrong. I had no idea what to eat, especially because I needed to fit all of it into my busy lifestyle.
    ⠀⠀⠀⠀⠀⠀
    I thought I’ll never manage to have enough time, be in the right place, and have enough knowledge.
    ⠀⠀⠀⠀⠀⠀
    But guess what? Throughout the process trying and learning along the way, I learned all of it & achieved the results I wanted.
    ⠀⠀⠀⠀⠀⠀
    If I never even began in the first place – If I kept waiting for a right moment – I would never be at the place where I am now.
    ⠀⠀⠀⠀⠀⠀
    If you’re at the place where I’ve been long time ago, LISTEN:
    ⠀⠀⠀⠀⠀⠀
    Starting is hard, especially when you already have so much on your plate and believe that you won’t have enough time, let alone confidence and knowledge.
    ⠀⠀⠀⠀⠀⠀
    But the truth is that you’ll NEVER feel ready until you’ve already done it. So, get after it anyway.
    ⠀⠀⠀⠀⠀⠀
    Because if you don’t, the time will keep going by, and you’ll be even more frustrated why you’re not ready yet.
    ⠀⠀⠀⠀⠀⠀
    To quote Sophia Amuroso, “Fortune favors the bold who get shit done.”
    ⠀⠀⠀⠀⠀⠀
    If you have any questions on how to do it, let me know. I’m here.
    ⠀⠀⠀⠀⠀⠀
    P.S. If you’re open to sharing, do you ever feel like you aren’t ready to go after something important, and if so, what do you do about it? 👇🏼
    -
    -
    -
    -
    -
    -
    #fitentrepreneur #fitentrepreneurs #fitworkingmom #womeninbusinessrock #womenbusinessowners #busymomgetsfit #weightlosstips #fitceo #losingweightfeelinggreat #fatloss #weightloss #leanandstrong
  • 💪 TRUTH ABOUT GETTING STARTED 👇🏼
⠀⠀⠀⠀⠀⠀
Have you ever felt completely ready to start working out and eating healthier?
⠀⠀⠀⠀⠀⠀
I didn’t.
⠀⠀⠀⠀⠀⠀
I wanted to learn everything about training and nutrition before I started, but no matter how much I tried to learn or prepare I never felt ready. ⠀⠀⠀⠀⠀⠀
I was afraid to enter a gym and it never felt like it was the right time.
⠀⠀⠀⠀⠀⠀
I kept postponing it and making all kinds of excuses… Mostly about how I am not ready yet.
⠀⠀⠀⠀⠀⠀
Until I realized that time is going by and I am still at the same exact place. So, I said F**K it and just went all in.
⠀⠀⠀⠀⠀⠀
Sure, at the beginning, I did some exercises wrong. I had no idea what to eat, especially because I needed to fit all of it into my busy lifestyle.
⠀⠀⠀⠀⠀⠀
I thought I’ll never manage to have enough time, be in the right place, and have enough knowledge.
⠀⠀⠀⠀⠀⠀
But guess what? Throughout the process trying and learning along the way, I learned all of it & achieved the results I wanted.
⠀⠀⠀⠀⠀⠀
If I never even began in the first place – If I kept waiting for a right moment – I would never be at the place where I am now.
⠀⠀⠀⠀⠀⠀
If you’re at the place where I’ve been long time ago, LISTEN:
⠀⠀⠀⠀⠀⠀
Starting is hard, especially when you already have so much on your plate and believe that you won’t have enough time, let alone confidence and knowledge.
⠀⠀⠀⠀⠀⠀
But the truth is that you’ll NEVER feel ready until you’ve already done it. So, get after it anyway.
⠀⠀⠀⠀⠀⠀
Because if you don’t, the time will keep going by, and you’ll be even more frustrated why you’re not ready yet.
⠀⠀⠀⠀⠀⠀
To quote Sophia Amuroso, “Fortune favors the bold who get shit done.”
⠀⠀⠀⠀⠀⠀
If you have any questions on how to do it, let me know. I’m here.
⠀⠀⠀⠀⠀⠀
P.S. If you’re open to sharing, do you ever feel like you aren’t ready to go after something important, and if so, what do you do about it? 👇🏼
-
-
-
-
-
-
#fitentrepreneur #fitentrepreneurs #fitworkingmom #womeninbusinessrock #womenbusinessowners #busymomgetsfit #weightlosstips #fitceo #losingweightfeelinggreat #fatloss #weightloss #leanandstrong
  •  135  2 13 hours ago

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  • Read this through a few times. Busy leaders tend to hold onto fat and self sabotage their bodies, their businesses, their families and their happiness because they view themselves as their past mistakes or are frustrated that they haven't seen the success in a certain aspect of their life that they had hoped to achieve. ⠀
    -⠀
    Guilt and shame should never define you. Living in the past is a curse. You must separate yourself from your actions and learn from them rather than let them define you. Strive to be the leader by example that you'd be proud of following.⠀
    -⠀ ⠀
    @realkylebrown 💪🏼👨🏻‍💻 #fitceo
  • Read this through a few times. Busy leaders tend to hold onto fat and self sabotage their bodies, their businesses, their families and their happiness because they view themselves as their past mistakes or are frustrated that they haven't seen the success in a certain aspect of their life that they had hoped to achieve. ⠀
-⠀
Guilt and shame should never define you. Living in the past is a curse. You must separate yourself from your actions and learn from them rather than let them define you. Strive to be the leader by example that you'd be proud of following.⠀
-⠀ ⠀
@realkylebrown 💪🏼👨🏻‍💻 #fitceo
  •  41  5 14 December, 2018
  • Today has been incredibly busy, and I really can't wait to go to bed and start fresh at 3 am 🙃 but I will most definitely be sure to utilize the tips in this excellent post by @starathletes_ before passing out. It is beyond essential to have the right pre-bed routine to make easing into a productive day much easier. Check out what Mauro had to say 👇

    Have you ever pulled out the cable of your computer?
    ⠀⠀⠀⠀⠀⠀⠀⠀
    Yes ..? How did you feel?
    ⠀⠀⠀⠀⠀⠀⠀⠀
    I bet you knew you shouldn't have done it, but you still had to force it down.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    And you also know that you can't do this every time. Because the right way is to press the "shut down" button and let it close all the app, connections etc.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    The pattern is the same for your body and mind. If you are working constantly in the evening or night - you shouldn't just go to bed 5 minutes after stopping to work. It's like pulling the cable out of your computer. Remember how you felt?
    ⠀⠀⠀⠀⠀⠀⠀⠀
    As your computer needs time to start when you turn it on, your body and and mind need time to start in the morning as well.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    Once the day is over our body and mind need time to 'cool' down. This is a process to help your brain digest all the thoughts of the day from constantly being switched on.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    To give body and mind the time for that, we focus on the last hour of the day before going to bed. The light from electronic devices stimulate the brain, making it harder to relax. Even 30 minutes without using your phone or watching TV is a good start - but the earlier in the evening, the better.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    During that last hour, you can create a pre-bed routine that could include activites such as reading, meditating, takking a hot bath or shower, drinking tea with your family - just choose your favorite relaxing activities.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    Once you become more aware of this you should aim to go to bed at the same time every day. This will help to establish your internal clock and improve sleep quality.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    It's the sleep the night before that determines the amount of energy that will be available on the next day

    So what is your nightly routine?
    .
    Does it include anything from this?
    .
    Sleep well Wolf Pack 😴 -B
  • Today has been incredibly busy, and I really can't wait to go to bed and start fresh at 3 am 🙃 but I will most definitely be sure to utilize the tips in this excellent post by @starathletes_ before passing out. It is beyond essential to have the right pre-bed routine to make easing into a productive day much easier. Check out what Mauro had to say 👇
➖
Have you ever pulled out the cable of your computer?
⠀⠀⠀⠀⠀⠀⠀⠀
Yes ..? How did you feel?
⠀⠀⠀⠀⠀⠀⠀⠀
I bet you knew you shouldn't have done it, but you still had to force it down.
⠀⠀⠀⠀⠀⠀⠀⠀
And you also know that you can't do this every time. Because the right way is to press the "shut down" button and let it close all the app, connections etc.
⠀⠀⠀⠀⠀⠀⠀⠀
The pattern is the same for your body and mind. If you are working constantly in the evening or night - you shouldn't just go to bed 5 minutes after stopping to work. It's like pulling the cable out of your computer. Remember how you felt?
⠀⠀⠀⠀⠀⠀⠀⠀
As your computer needs time to start when you turn it on, your body and and mind need time to start in the morning as well.
⠀⠀⠀⠀⠀⠀⠀⠀
Once the day is over our body and mind need time to 'cool' down. This is a process to help your brain digest all the thoughts of the day from constantly being switched on.
⠀⠀⠀⠀⠀⠀⠀⠀
To give body and mind the time for that, we focus on the last hour of the day before going to bed. The light from electronic devices stimulate the brain, making it harder to relax. Even 30 minutes without using your phone or watching TV is a good start - but the earlier in the evening, the better.
⠀⠀⠀⠀⠀⠀⠀⠀
During that last hour, you can create a pre-bed routine that could include activites such as reading, meditating, takking a hot bath or shower, drinking tea with your family - just choose your favorite relaxing activities.
⠀⠀⠀⠀⠀⠀⠀⠀
Once you become more aware of this you should aim to go to bed at the same time every day. This will help to establish your internal clock and improve sleep quality.
⠀⠀⠀⠀⠀⠀⠀⠀
It's the sleep the night before that determines the amount of energy that will be available on the next day
➖
So what is your nightly routine?
.
Does it include anything from this?
.
Sleep well Wolf Pack 😴 -B
  •  107  15 14 December, 2018
  • My new workout partner is a little too hardcore. 💪🏻🧪
    -
    Think I can take him? 🤔👇🏻
  • My new workout partner is a little too hardcore. 💪🏻🧪
-
Think I can take him? 🤔👇🏻
  •  42  6 13 December, 2018
  • My new workout partner is a little too hardcore. 💪🏻🧪
    -
    Think I can take him? 🤔👇🏻
  • My new workout partner is a little too hardcore. 💪🏻🧪
-
Think I can take him? 🤔👇🏻
  •  28  1 13 December, 2018
  • ✖️Healthy body, healthy mind ✖️ .
    .
    “Ugh Steve enough with all your motivational garbage, no one cares”
    .
    And you’re right that’s the problem, NO ONE cares because motivation comes and goes so easily
    .
    It will only get you so far on your own but when you have someone in your corner, holding you accountable and creating breakthroughs in your mindset, the whole journey is a lot more enjoyable and rewarding!
    .
    Work with someone (hint hint) who you believe you will genuinely like to work with and who can explain this fitness thing to you in simple and truthful terms
    .
    Remember anyone can make things seem confusing, it takes a genius to break it down, support you and give you the roadmap
    .
    There’s less than 3 weeks of the year left, how will you finish it and start 2019?
    .

    Click the link in my bio or shoot me a DM and see how I can serve you!
    .
    .
    .
    #sustainablefitness #healthyhabits #holidayseason #fitnesslifestyle #fitforpurpose #worklifebalance
    #buildyourdreambody #2019willbeyouryear
  • ✖️Healthy body, healthy mind ✖️ .
.
“Ugh Steve enough with all your motivational garbage, no one cares”
.
And you’re right that’s the problem, NO ONE cares because motivation comes and goes so easily
.
It will only get you so far on your own but when you have someone in your corner, holding you accountable and creating breakthroughs in your mindset, the whole journey is a lot more enjoyable and rewarding!
.
Work with someone (hint hint) who you believe you will genuinely like to work with and who can explain this fitness thing to you in simple and truthful terms
.
Remember anyone can make things seem confusing, it takes a genius to break it down, support you and give you the roadmap
.
There’s less than 3 weeks of the year left, how will you finish it and start 2019?
.

Click the link in my bio or shoot me a DM and see how I can serve you!
.
.
.
#sustainablefitness #healthyhabits #holidayseason #fitnesslifestyle #fitforpurpose #worklifebalance 
#buildyourdreambody #2019willbeyouryear
  •  63  1 13 December, 2018

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  • 🍫GET IN SHAPE WHILE ENJOYING FAVORITE FOODS
    -
    It's so frustrating seeing all these different diets promoted by media – do keto, do paleo, do whole30, do weight watchers. STOP!
    -
    It’s confusing, I know! – after seeing so much different information out there, you feel super overwhelmed to even get started.
    -
    And even when you start following some of these 'best diets' what ends up happening is you losing a few pounds in a couple of weeks and then quit.
    -
    Does this sound familiar? The reason for that is because none of these diets are sustainable in the long-run for your busy lifestyle!
    -
    Let me tell you – this is not your fault. I hate those people who are promoting fad diets too.
    -
    Look, I’m here to remind you that you can enjoy your favorite foods and special occasions with your friends/family/co-workers AND still get in amazing shape.
    -
    The point of getting in a better shape and improving your health should be to improve your life by making you more productive, confident, energetic & better looking which will improve your business, relationships, and longevity.
    -
    Meaning, you don't need a plan to lose X number of pounds in X weeks. You need an approach that you can enjoy and fits your lifestyle, so you can have these benefits for the REST OF YOUR LIFE!
    -
    But here’s a thing – most of things you think you know about fitness & nutrition are the exact reason for where you’re now. So, you need to change that ASAP.
    -
    “Eating carbs or sugar will make me fat.”
    “I have to do tons of cardio to lose fat”
    “Lifting weights is going to make me bulky
    “This is too complex, and I am too busy”
    “I have to only eat clean”
    -
    These are just some of incredibly common beliefs I hear from busy people when trying to lose weight, but none of them are the correct way to go about it…
    -
    Here’s the ACTUAL TRUTH about how to lose fat:
    - Be in a consistent calorie deficit, incorporate more whole-foods, consume enough protein, and lift weights.
    - Have someone who can put up a SIMPLE plan out of these principles that is fully tailored to your goals & lifestyle and who can keep you accountable to it.
    -
    #weightlosstips #losingweightfeelinggreat #fitentrepreneur #fitentrepreneurs #fitceo #busyfit
  • 🍫GET IN SHAPE WHILE ENJOYING FAVORITE FOODS
-
It's so frustrating seeing all these different diets promoted by media – do keto, do paleo, do whole30, do weight watchers. STOP!
-
It’s confusing, I know! – after seeing so much different information out there, you feel super overwhelmed to even get started.
-
And even when you start following some of these 'best diets' what ends up happening is you losing a few pounds in a couple of weeks and then quit.
-
Does this sound familiar? The reason for that is because none of these diets are sustainable in the long-run for your busy lifestyle!
-
Let me tell you – this is not your fault. I hate those people who are promoting fad diets too.
-
Look, I’m here to remind you that you can enjoy your favorite foods and special occasions with your friends/family/co-workers AND still get in amazing shape.
-
The point of getting in a better shape and improving your health should be to improve your life by making you more productive, confident, energetic & better looking which will improve your business, relationships, and longevity.
-
Meaning, you don't need a plan to lose X number of pounds in X weeks. You need an approach that you can enjoy and fits your lifestyle, so you can have these benefits for the REST OF YOUR LIFE!
-
But here’s a thing – most of things you think you know about fitness & nutrition are the exact reason for where you’re now. So, you need to change that ASAP.
-
“Eating carbs or sugar will make me fat.”
“I have to do tons of cardio to lose fat”
“Lifting weights is going to make me bulky
“This is too complex, and I am too busy”
“I have to only eat clean”
-
These are just some of incredibly common beliefs I hear from busy people when trying to lose weight, but none of them are the correct way to go about it…
-
Here’s the ACTUAL TRUTH about how to lose fat:
-	Be in a consistent calorie deficit, incorporate more whole-foods, consume enough protein, and lift weights.
-	Have someone who can put up a SIMPLE plan out of these principles that is fully tailored to your goals & lifestyle and who can keep you accountable to it.
-
#weightlosstips #losingweightfeelinggreat #fitentrepreneur #fitentrepreneurs #fitceo #busyfit
  •  130  5 13 December, 2018
  • Some times the most simplistic of habits like drinking enough water and getting enough quality rest are the hardest to implement on a consistent basis. And as a busy leader as well as a parent, sometimes sleeping enough is not an option.
    -
    So here's the 💡: The deepest most regenerative sleep 😴 🛌 happens between 10PM TO 2AM. ⏰
    -
    More importantly, these hours are even more important than the # of sleep hours... Why? Your ⠀
    Pineal gland is your internal ⏰ and works around circadian rhythm. 🌄 🌇 Darkness increases melatonin just light decreases it.
    -⠀
    If you are active, your second wind happens around 10pm leaving your vulnerable and susceptible to breaking the cycles of natural hormone production that helps enable a regular sleep cycle. ⠀
    -
    Actions like not staying glued to your phone & not disconnecting are disruptive forces that cause chaos in your sleep patterns and thus your quality of sleep. So what do you do to fix this? -⠀
    Well, as a parent of young kids and a busy entrepreneur, I know sleep is not always optimal. BUT if you struggle with sleep know that there is hope! 🙌🏼
    -
    SIMPLE ACTIONS LIKE...
    • MEDITATION 🧘🏻‍♂️
    • TAKING ZMA and MELATONIN ⠀
    • WRITING OUT YOUR FULL NEXT DAY SO YOUR MIND RACES LESS 🗓 📝
    • CUTTING OUT CAFFEINE AFTER 2PM B/C HALF LIFE ☕️ 🙅🏻‍♂️
    • TAKING DAILY POWER NAPS 😴
    -
    These are just a few small actions you can start doing to take back your sleep cycle and thus your life.
    -
    Let me know in the comments below what the #1 thing is holding you back from getting a quality nights sleep? 🤔
    -
    @realkylebrown 💪🏼👨🏻‍💻 #fitceo
  • Some times the most simplistic of habits like drinking enough water and getting enough quality rest are the hardest to implement on a consistent basis. And as a busy leader as well as a parent, sometimes sleeping enough is not an option.
-
So here's the 💡: The deepest most regenerative sleep 😴 🛌 happens between 10PM TO 2AM. ⏰
-
More importantly, these hours are even more important than the # of sleep hours... Why? Your ⠀
Pineal gland is your internal ⏰ and works around circadian rhythm. 🌄 🌇 Darkness increases melatonin just light decreases it.
-⠀
If you are active, your second wind happens around 10pm leaving your vulnerable and susceptible to breaking the cycles of natural hormone production that helps enable a regular sleep cycle. ⠀
-
Actions like not staying glued to your phone & not disconnecting are disruptive forces that cause chaos in your sleep patterns and thus your quality of sleep. So what do you do to fix this? -⠀
Well, as a parent of young kids and a busy entrepreneur, I know sleep is not always optimal. BUT if you struggle with sleep know that there is hope! 🙌🏼
-
SIMPLE ACTIONS LIKE...
• MEDITATION 🧘🏻‍♂️
• TAKING ZMA and MELATONIN ⠀
• WRITING OUT YOUR FULL NEXT DAY SO YOUR MIND RACES LESS 🗓 📝
• CUTTING OUT CAFFEINE AFTER 2PM B/C HALF LIFE ☕️ 🙅🏻‍♂️
• TAKING DAILY POWER NAPS 😴
-
These are just a few small actions you can start doing to take back your sleep cycle and thus your life.
-
Let me know in the comments below what the #1 thing is holding you back from getting a quality nights sleep? 🤔
-
@realkylebrown 💪🏼👨🏻‍💻 #fitceo
  •  11  0 13 December, 2018
  • Two weeks ago on Monday, I had lunch with a friend of mine.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    He enjoyed his delicious pizza Margherita and I had a kinda fajita bowl with chicken.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    One of my favorite dishes by the way.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    Next to us, there was a man having “lunch” with his peers.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    The guy stood out to me since he made a very unhappy appearance.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    After looking at his plate, it was clear.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    I first couldn’t believe it.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    The guy was eating a dry piece of cabbage on his plate. Not a little piece, a pound of green, dry cabbage.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    He was chewing piece for piece like a cow.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    No sauce, no side dishes. Nothing.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    I imagined eating it would be like biting in a piece of carton.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    Then I thought of myself. As I first started to lose weight, I had a similar approach.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    I used to eat salad with chicken. No sauce, no salt, no spices. Only dry food.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    I thought it’s going to work. I thought if the food is dry, I am going to look dry or lean. Shredded. Call it what you want.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    This was the worst approach I ever took. ⠀⠀⠀⠀⠀⠀⠀⠀
    Instead of bringing me forward towards my goal, it pushed me backward.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    - This dude is developing a bad relationship with food. Just as I did at the time.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    - This means feeling more guilty when not eating those dry foods.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    - This means hating dieting more than anything else.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    - This means not being happy anymore to have a delicious meal.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    - This means having fear to eat out in a steakhouse with friends.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    - This means starting to lose faith and not believing you can reach your desired body.
    ⠀⠀⠀⠀⠀⠀⠀⠀
    Today I give you permission to put that dry piece of cabbage away and feed yourself with your favorite food.
    ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀
  • Two weeks ago on Monday, I had lunch with a friend of mine.
⠀⠀⠀⠀⠀⠀⠀⠀
He enjoyed his delicious pizza Margherita and I had a kinda fajita bowl with chicken.
⠀⠀⠀⠀⠀⠀⠀⠀
One of my favorite dishes by the way.
⠀⠀⠀⠀⠀⠀⠀⠀
Next to us, there was a man having “lunch” with his peers.
⠀⠀⠀⠀⠀⠀⠀⠀
The guy stood out to me since he made a very unhappy appearance.
⠀⠀⠀⠀⠀⠀⠀⠀
After looking at his plate, it was clear.
⠀⠀⠀⠀⠀⠀⠀⠀
I first couldn’t believe it.
⠀⠀⠀⠀⠀⠀⠀⠀
The guy was eating a dry piece of cabbage on his plate. Not a little piece, a pound of green, dry cabbage.
⠀⠀⠀⠀⠀⠀⠀⠀
He was chewing piece for piece like a cow.
⠀⠀⠀⠀⠀⠀⠀⠀
No sauce, no side dishes. Nothing.
⠀⠀⠀⠀⠀⠀⠀⠀
I imagined eating it would be like biting in a piece of carton.
⠀⠀⠀⠀⠀⠀⠀⠀
Then I thought of myself. As I first started to lose weight, I had a similar approach.
⠀⠀⠀⠀⠀⠀⠀⠀
I used to eat salad with chicken. No sauce, no salt, no spices. Only dry food.
⠀⠀⠀⠀⠀⠀⠀⠀
I thought it’s going to work. I thought if the food is dry, I am going to look dry or lean. Shredded. Call it what you want.
⠀⠀⠀⠀⠀⠀⠀⠀
This was the worst approach I ever took. ⠀⠀⠀⠀⠀⠀⠀⠀
Instead of bringing me forward towards my goal, it pushed me backward.
⠀⠀⠀⠀⠀⠀⠀⠀
- This dude is developing a bad relationship with food. Just as I did at the time.
⠀⠀⠀⠀⠀⠀⠀⠀
- This means feeling more guilty when not eating those dry foods.
⠀⠀⠀⠀⠀⠀⠀⠀
- This means hating dieting more than anything else.
⠀⠀⠀⠀⠀⠀⠀⠀
- This means not being happy anymore to have a delicious meal.
⠀⠀⠀⠀⠀⠀⠀⠀
- This means having fear to eat out in a steakhouse with friends.
⠀⠀⠀⠀⠀⠀⠀⠀
- This means starting to lose faith and not believing you can reach your desired body.
⠀⠀⠀⠀⠀⠀⠀⠀
Today I give you permission to put that dry piece of cabbage away and feed yourself with your favorite food.
⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀
  •  154  1 13 December, 2018

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  • 🛑 Stop 🛑 second-guessing yourself and worrying about what others think about you. ⠀
    -⠀
    Haters don't want to self examine so they point fingers instead. The big issue is when they are someone you know personally and care about like a family member or friend. They only see the old version of you. Subconsciously, they don’t want to lose you so they fear change.⠀
    -⠀
    Haters think you are saying "I am right you are wrong" or "I am strong you are weak" when you say no to tempting foods or their lifestyle choices. But, believe it or not haters eventually transform into your secret fans.⠀
    -⠀
    Here’s how deal with haters: 👇🏼👇🏼⠀
    ✅ 1) VALIDATE - "You’ve got a good point, this is how I am going to do it." One bite won’t kill you today, but at the end of the day your results live or die by your decisions and not others.⠀
    ✅ 2) DO NOT PROSELYTIZE - Proselytizing your fitness, nutrition, or religion is annoying. It is basically implying "I am better than you" and "join me or perish" mentality. Instead of going to the Devil you will burn in hell with with Burger King (that is what they mean by flame broiling). Speak less and lead by example more. 💯⠀
    ✅3) SWITCH FOCUS - By swapping the focus to complimenting them, you shift the environment and the emotion with those you interact with. 👀 EVERYONE wants to talk about themselves. Especially if it is good stuff. EVERYONE wants to be complimented. Switch the topic to positive active listening Not phony, focus on what is really important in life and that is BEING THE BEST and FORGETTING THE REST!⠀
    -⠀
    Let me know which of these 3 tips resonates with you most... 👇🏼🤔⠀
    -⠀
    @realkylebrown 💪🏼👨🏻‍💻 #fitceo
    •⠀
    •⠀
    •⠀
    •⠀
    •⠀
    #fitceoacademy #fitceovip #4FMFITCEO #fitceoconcierge #realwealthwheel #completeenergyoptimization #ceo #health #wellness #business #mindset #entrepreneurship #leadership #smallbusiness #businessowner #businesscoach #fitness #fitfam #motivation #inspiration #leader #mindfulness #healthylifestyle #healthier #fitnesschallenge #motivation #fitnesstrainer #hustle #personaldevelopment
  • 🛑 Stop 🛑 second-guessing yourself and worrying about what others think about you. ⠀
-⠀
Haters don't want to self examine so they point fingers instead. The big issue is when they are someone you know personally and care about like a family member or friend. They only see the old version of you. Subconsciously, they don’t want to lose you so they fear change.⠀
-⠀
Haters think you are saying "I am right you are wrong" or "I am strong you are weak" when you say no to tempting foods or their lifestyle choices. But, believe it or not haters eventually transform into your secret fans.⠀
-⠀
Here’s how deal with haters: 👇🏼👇🏼⠀
✅ 1) VALIDATE - "You’ve got a good point, this is how I am going to do it." One bite won’t kill you today, but at the end of the day your results live or die by your decisions and not others.⠀
✅ 2) DO NOT PROSELYTIZE - Proselytizing your fitness, nutrition, or religion is annoying. It is basically implying "I am better than you" and "join me or perish" mentality. Instead of going to the Devil you will burn in hell with with Burger King (that is what they mean by flame broiling). Speak less and lead by example more. 💯⠀
✅3) SWITCH FOCUS - By swapping the focus  to complimenting them, you shift the environment and the emotion with those you interact with. 👀 EVERYONE wants to talk about themselves. Especially if it is good stuff. EVERYONE wants to be complimented. Switch the topic to positive active listening  Not phony, focus on what is really important in life and that is BEING THE BEST and FORGETTING THE REST!⠀
-⠀
Let me know which of these 3 tips resonates with you most... 👇🏼🤔⠀
-⠀
@realkylebrown 💪🏼👨🏻‍💻 #fitceo⠀
•⠀
•⠀
•⠀
•⠀
•⠀
#fitceoacademy #fitceovip #4FMFITCEO #fitceoconcierge #realwealthwheel #completeenergyoptimization #ceo #health #wellness #business #mindset #entrepreneurship #leadership #smallbusiness #businessowner #businesscoach #fitness #fitfam #motivation #inspiration #leader #mindfulness #healthylifestyle #healthier #fitnesschallenge #motivation #fitnesstrainer #hustle #personaldevelopment
  •  48  2 13 December, 2018
  • 💪🏼 LEAN MUSCLE GROWTH MINI SERIES EP.2 - Training at maximal loads!
    .
    Implementing this principle is key to add some heavy ass weight to build muscle and strength .

    This is NOT something you should do every week 👎🏻 You will overtax your Central Nervous System otherwise .

    This should be added into your weekly routine every 4-6 weeks to tap into your fast twitch muscle fibres to enable the muscle to adapt to grow and increase your strength
    .
    1️⃣Slow Twitch fibres involves muscles working in a higher rep and more endurance focused (think sprints, pull ups)
    .
    2️⃣Fast Twitch Fibres are more responsible for the size and definition of the muscle
    .
    2 reps @120kg being performed here!
    .

    Benefits of Training at max loads
    .
    Builds Strength efficiently overtime .
    Bigger increases in your 1RM .
    Taps into fast twitch muscle fibres which aren’t usually trained as often
    .
    Hope you enjoy this one and I suggest to using this principle systematically. It’s important to be following precise programming and not doing heavy lifting for the sake of it or else you will struggle with recovery .

    STAY TUNED for the rest of this lean muscle growth mini series 🤙🏻
    .
    .
    .
    #sustainablefitness #leanbulk #fitnesslifestyle #fitforpurpose #worklifebalance #leanmuscle
  • 💪🏼 LEAN MUSCLE GROWTH MINI SERIES EP.2 - Training at maximal loads!
.
Implementing this principle is key to add some heavy ass weight to build muscle and strength .

This is NOT something you should do every week 👎🏻 You will overtax your Central Nervous System otherwise .

This should be added into your weekly routine every 4-6 weeks to tap into your fast twitch muscle fibres to enable the muscle to adapt to grow and increase your strength
.
1️⃣Slow Twitch fibres involves muscles working in a higher rep and more endurance focused (think sprints, pull ups)
.
2️⃣Fast Twitch Fibres are more responsible for the size and definition of the muscle
.
2 reps @120kg being performed here!
.

Benefits of Training at max loads
.
Builds Strength efficiently overtime .
Bigger increases in your 1RM .
Taps into fast twitch muscle fibres which aren’t usually trained as often
.
Hope you enjoy this one and I suggest to using this principle systematically. It’s important to be following precise programming and not doing heavy lifting for the sake of it or else you will struggle with recovery .

STAY TUNED for the rest of this lean muscle growth mini series 🤙🏻
.
.
.
#sustainablefitness #leanbulk #fitnesslifestyle #fitforpurpose #worklifebalance  #leanmuscle
  •  68  2 12 December, 2018
  • 🤤 HOW TO CONTROL HUNGER?
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    If you’re constantly feeling hungry and experience cravings while dieting, I gotchu! 💪
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Let’s get straight into the tips to overcome it and make your diet more sustainable. 🔑
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Load up on fruits & veggies – Super low calorie and a great way to add more volume to your meals without going overboard with your calories after. Obviously, also eat your veggies because they are full of micronutrients.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Eat more fiber - Add more fiber-rich foods into your diet because they will make you feel full longer period & decrease hunger. What are good sources? Fruits, vegetables, and whole grains.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Prioritize protein – Protein is the most filling macronutrient and eating it every meal will definitely help you to feel full longer. It is also important for preserving & building muscle. Eat around 0.7-1.1g/lb of bodyweight.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Drink coffee – For most people, including me, coffee is a great way to suppress hunger, especially during the fasting period.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Don't forget to eat your healthy fats as well, and…
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Get enough sleep – Not getting enough quality sleep will mess up your hormone levels causing increased hunger (ghrelin) and decreased fullness (leptin). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    BONUS: Swap calorie sodas with zero calorie ones, avoid snacking and consider doing intermittent fasting in the morning.
    -
    -
    -
    -
    -
    -
    #hunger #craving #cravings #cravingsatisfied #weightloss #weightlosstips #weightlosscoach #weightlossgoals #weightlossprogram #weightlossjourney #weightlosssupport #iifymgirl #corporatewarriors #fitentrepreneurs #fitentrepreneur #fitceo #womeninbusiness #empoweredwomen
  • 🤤 HOW TO CONTROL HUNGER?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’re constantly feeling hungry and experience cravings while dieting, I gotchu! 💪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let’s get straight into the tips to overcome it and make your diet more sustainable. 🔑
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Load up on fruits & veggies – Super low calorie and a great way to add more volume to your meals without going overboard with your calories after. Obviously, also eat your veggies because they are full of micronutrients.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eat more fiber - Add more fiber-rich foods into your diet because they will make you feel full longer period & decrease hunger. What are good sources? Fruits, vegetables, and whole grains.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Prioritize protein – Protein is the most filling macronutrient and eating it every meal will definitely help you to feel full longer. It is also important for preserving & building muscle. Eat around 0.7-1.1g/lb of bodyweight.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Drink coffee – For most people, including me, coffee is a great way to suppress hunger, especially during the fasting period.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't forget to eat your healthy fats as well, and…
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Get enough sleep – Not getting enough quality sleep will mess up your hormone levels causing increased hunger (ghrelin) and decreased fullness (leptin). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
BONUS: Swap calorie sodas with zero calorie ones, avoid snacking and consider doing intermittent fasting in the morning.
-
-
-
-
-
-
#hunger #craving #cravings#cravingsatisfied #weightloss#weightlosstips #weightlosscoach#weightlossgoals #weightlossprogram#weightlossjourney #weightlosssupport#iifymgirl #corporatewarriors #fitentrepreneurs #fitentrepreneur #fitceo #womeninbusiness #empoweredwomen
  •  358  4 12 December, 2018
  • One sized fits all only works for sweatpants. 😏 ⠀
    -⠀
    It doesn’t work for Business ❌⠀
    It doesn’t work for family ❌⠀
    It doesn’t work for Transformation ❌⠀
    -⠀
    And it sure as hell doesn’t work for high performance!⠀
    -⠀
    Weak body 👉🏼 weak 🧠 👉🏼weak performance 👉🏼 weak constitution 👉🏼 weak mental agility 👉🏼 weak quality of life.⠀
    -⠀
    You’re a leader who needs to lead by example not only in business but in your body and at home.⠀
    -⠀
    No one respects and wants to follow a person who blatantly fails with their body and healthy with a poor self image. Choose to be a champion and surround yourself with a world class network that lifts you up and inspires you to achieve greatness!⠀
    -⠀
    @realkylebrown 💪🏼👨🏻‍💻 #fitceo
  • One sized fits all only works for sweatpants. 😏 ⠀
-⠀
It doesn’t work for Business ❌⠀
It doesn’t work for family ❌⠀
It doesn’t work for Transformation ❌⠀
-⠀
And it sure as hell doesn’t work for high performance!⠀
-⠀
Weak body 👉🏼 weak 🧠 👉🏼weak performance 👉🏼 weak constitution 👉🏼 weak mental agility 👉🏼 weak quality of life.⠀
-⠀
You’re a leader who needs to lead by example not only in business but in your body and at home.⠀
-⠀
No one respects and wants to follow a person who blatantly fails with their body and healthy with a poor self image. Choose to be a champion and surround yourself with a world class network that lifts you up and inspires you to achieve greatness!⠀
-⠀
@realkylebrown 💪🏼👨🏻‍💻 #fitceo
  •  26  2 12 December, 2018