The reason people don't always achieve their diet and fitness goals is that the health industry puts out standards that are too high for most people to achieve. When it comes to their fitness, people are working out too intensely too early rather than gradually building up a tolerance.  If you are sore or injured, you are less likely to go back to the gym again and will slip back into your same old habits.

If you have not mentally prepared yourself to make exercise your priority and are not getting the proper nutrition, it will be difficult to make these lifestyle changes. You should plan to rest a day or two between exercising to give your muscles enough time to recover and heal.  If not, you will be sore and tired and avoid going back to the gym altogether.  Then before you know it a few days, then weeks, and a month have gone by.

It is also important to Prepare your mind,  just as a professional athlete does. Professional athletes prepare themselves for a game or a workout.  

Many people get into fitness with this 'all or nothing' attitude. From one extreme to the other. 'I'm gonna hit the gym for 2 hours every day or 'I'm not gonna do anything. They conclude that since they do not have the time to go to the gym for two hours a day, they just may not go at all.  They feel defeated and start to give in to their junk food cravings and give up before they even start.  You may start with just 30 minutes of light activity several times a week.  Every little bit makes a difference.   

As you saw in Stage 2 of your digestion, if you work out within the first 8 hours of eating a meal, you are only burning the food you recently ate. Many experts explain that you need to burn 3,500 more calories than you take in to lose 1 lb of fat, however, the most efficient way to burn fat is to wait 8-12 hours after you eat to workout. Here is an overview of our typical digestion timetable.

1) The first 5 hours after you eat,
During this period you are burning the food you just ate. If this is the only time you can exercise by all means do so however, it is preferred you wait for later on in the day.

2) 6 - 8 hours after you eat,
During this time, you are burning off sugars which depending on your activity level, you can burn off relatively quickly.

3) 7-8 hours after you eat,
Fat is the purest form of energy and once you have given your body enough time to adapt to the changes in your routine, you will want to engage in activities to efficiently burn fat. This might be riding a bicycle, swimming, or light jogging.

After sleeping for 8 or 9 hours, you are in the proper stage of your digestion where you can burn the most calories through exercise. This is why many people do their workouts in the morning before breakfast.

You may not look forward to exercising, so if you're just starting out on this path of healthy living we suggest that you just MOVE. (You don't need to exercise). Just get your blood flowing. At this stage, it is not important in the type of physical activity you engage in. What is important is that you are moving. Walk to the mailbox and back, walk a flight of stairs instead of taking the elevator, lift 3-pound weights while seated, and so on. Whatever you can do is great! Just get up and go!

The point is that you are getting your body moving to burn calories. Take for instance the P90x Beachbody Workout Videos. After researching online, I learned that the average person burns 700 calories an hour and some of you will be able to burn 400 calories just by walking.

Many people you see that are doing high-impact cardio like running could actually be making themselves fat. Many of these high-intensity workouts stress the body out and create a chemical called Cortisol which creates belly fat.

More on this later...but for now stop your sedentary lifestyle and get up off the couch. Your body will thank you for it.

In a study published by the "National Library Of Medicine", it showed that walking an extra 1,000 steps will help you lose weight, including belly fat, and will also help you improve your body composition. 

https://pubmed.ncbi.nlm.nih.gov/12213351/ 

Walking 1,000 steps will only take you about 10 minutes to complete. The "National Library Of Medicine" published another study that showed that walking those few extra steps, over time will help you lose an inch off your waistline and 1-1/2% of your body fat.

https://pubmed.ncbi.nlm.nih.gov/25566464/ 

We have a tool at https://alphalifestyleacademy.com/getmovingtoloseweight that estimates how many calories you will burn walking. If you are walking at a brisk pace, you can burn from 150-200 calories in 30 minutes, and if you walk for an hour you can burn 300 calories an hour. It adds up quickly and you will feel so much better.

Even walking you can overdo it, I use to walk to Santa Monica, beach and back, which was around 40 miles round trip, and even when I was there I would walk around and enjoy myself before returning home.Â

The experts suggest 10,000 steps a day however if all you can do is 30 minutes in the morning and build upon that but throughout the day you may be able to complete 10,000 steps.

The marketplace is filled with different type of smart watches however, the smart watch I use is spasificlly for fitness, that includes an Alarm Clock, Countdown Timer, Heart Rate Alarm, Notification Messages, Inactivity Reminder which is great to remind yourself that you need to get moving, Bluetooth Connectivity Notification, Sport Goal Setting, Find Phone

Even walking you can overdo it so you will want to warm up and even stretch. Start slowly and increase it a little each day. Don't focus on the miles just how much time you are spending. The rest will follow. I used to walk to Santa Monica Beach from my home and back, which was around 40 miles round trip, and even when I was there, I would walk around and enjoy myself before returning home. You will eventually build up your own endurance and participate in any activity that has you being active. The experts suggest 10,000 steps a day, however, if you can start with 30 minutes in the morning and build up from there, and take the stairs or park your car further away from your office to add more steps.

The marketplace is filled with different types of smartwatches however, the smartwatch I use is specifically for fitness. It includes an Alarm Clock, Countdown Timer, Heart Rate Alarm, Notification Messages, Inactivity Reminder (which is a great way to remind yourself that you need to get moving), Bluetooth Connectivity Notification, Sport Goal Setting, and Find Phone. It is a useful tool to have.

Action Item:
1) Walk...It is suggested that you accumulate 10,000 steps a day but more importantly, you just need to move. You can do this!

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We all love an underdog story; someone down and out who overcomes unseeminable odds and climbs his way to the top and gets the prize.

Star Wars is one of these stories. the reason we love the Star Wars saga so much is because it is an ancient story that has been told over and over again through the centuries with different characters and plot lines called “The Hero’s Journey”.

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You are the hero of your story. Most people who find success in business of any sort whether that be in entertainment like a comedian or actor, or even home based business like a MLM company and even local business in your community, do so after going from one business to another.

We look at people who have it so easy. Those who made $10,000 their first month in business and went on to earn millions over the next 18 months, however, this is not your story.

Your story is much more interesting because you are up against the odds. You are the underdog of your story.

Your story may be like mine. I struggled with a learning disability dyslexia, where I struggled to find and keep a job. After fighting for years trying to keep my marriage together and enduring years of emotional abuse after my wife left me I felt empty and went homeless.

In every myth including Star Wars, the hero finds a mentor. In Star Wars it is Ben Kenobi.

I am the mentor in your story. Let me show you how I overcame my obstacles.

You have gone through some sort of trauma that has caused you to self-sabotage yourself and not reach your full potential. (See the article: Personality Traits That Ruin Your Chance Of Success)

Take for instance Rick Engstrom who has an highly agreeable personality.

He first spent around $9,000 that he did not have on a credit card to hire a business coach to help him start an internet business.

Around that time he joined several network marketing business, he sent $500 buying leads in which he never called a single one of his leads, later he spent another $500 on a solo ads in which he would not have had to talk to anyone because his website would have done the selling for him however, he spent the $500 but he never finished setting up his ad to launch his ad campaing and never contacted support to get his money back.

He then spent another $3,000 and about another $10,000 from a life insurance policy that he turned in, however, he never did anything with any of these businesses either because he let decades of emotional abuse from his wife and mother-in-law to get the best of him. 

Because of not standing up for himself he lost the respect of his children. 

At the beginning Rick had credit, however, after spending money he did not have and no way to earn the money to pay back his debts because of not having the mental toughness to work his business he ruined his credit.

Dr. Jordan Peterson in his book the “12 Rules For Life” explains what happened to Rick.

When something bad happens to you your brain keeps a record of it an creates an algorithm which creates a pattern of self-sabotage.

The emotional abuse Rick endured led him to self-sabotage himself and the more he fails, he shrinks back and if we stay in the state of mind for long enough then failing becomes a habit in which more bad thing can and will happen thus, creating the hormones of stress. Cortisol is just one of the hormones of stress. Cortisol is known by scientist as the death hormone because it leads to so many life threating illnesses.

(See article: Personality Traits That Create Disease)

In Dr. Jordan Peterson book the "12 Rules For Life" in which he explains when you are successful the brain produces a chemical called “Serotonin” which is also called the happiness hormone and the more you succeed the more Serotonin the body produces, however, once successful does not always mean you will remain successful because once you have a traumatic failure you body produces another chemical that you may never recover from.

So the decades of emotional abuse released a chemical in his body that caused his to self-sabotage himself and in 2012 he had a 2 year battle of cancer.

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Companies spend billions trying to find serotonin-producing high performing employees. Many of these companies hired Dr. Joran Peterson to do a phycological profile to find these type of employees.

However, many of these same companies came back to him and asked what they could do for their current underperforming employees?

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Dr. Jordan Peterson created a program based upon Dr. James W. Pennebakers research.

Dr. Pennebaker studied the phycological impact traumatic experience had on a person physical health. He found that people who experienced a trauma from abuse, the death of a parent, divorce, and the loss of a job were more likely to get sick than those who had not.

He also found that those who keep their feelings bound up and did not talk about there experiences were more likely to get sick than those who talked about it.

However, looniness is a big issue today. You may not have anyone to share your experience with, or you may be too ashamed, and people may not be able to devote an adequate enough time for you to ease your pain and suffering.

But he found when people write about their experiences sickness drop by 50% within 6 weeks and blood test reveals writing enhanced their immune system.

Dr. Jordan Peterson designed a writing program for his University students called the “Past Authoring Program” and the “Future Authoring Program” based upon Dr. Pennebaker's research.

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Because as Dr. Jordan Peterson explains in the following video if your following along with us in the online version that writing teaches critical thinking.

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You could talk with a friend or mentor, you could even record it, however, you will not get the effects you could writing because with writing you really think and ponder about the problem and find a solution.

Future Authoring Program
You are gonna write about what life could be like in 3-5 years if you live up to your potential on your:

- Intimate relationships
- Friendships
- Family
- Career
- Education
- Time Spent Outside Of Work
- Your relationship with drug and alcohol

Past Authoring Program
You will write about where your bad habits can lead you in 3-5 years.

Dr. Jordan Peterson is a University professor who has put over 7,000 students through this program. The average student increased their GPA by 20%, and class dropout rate decreased by 25%, and 50% at the end of the first semester

This writing program brings you face -to- face with your future. People can procrastinate because there is always tomorrow, however, there are only so many tomorrows.

This writing exercise makes you deal with what you are doing or not doing with head-on.

In my research though I have found out that writing about your past and your future is not allways enough to cause you enough pain to change.
Let's say you got the same results that Dr. Jordan Peterson got with his students.

You need to write about you past, an optimistic future, but you also need to write about your current life to make you feel optimisic about your future by seeing how far you have come but you also want to feel enough pain to keep you motivated to continue moving forward towards your goal.

For those of you in network marketing or MLM imagine if you could increase the retention of your team by 50%. Just imagine how well you would be doing then.

So if you combine this with what Grant Cardone says in his book the "10X Rule" in which he writes out his goals each day. In order to stay focused.

As many of you have noticed I write about the trauma and issues I have faced in my life through this website, however, there is no need for you to start your own website because we have created an option for you to create an account and write your articles on this website.

We have also included a feature that allows you to keep your articles private because we understand the emotions you may feel, however, if you are willing to make your articles published there is an option for you to make money.

Set Up Your Account >>

Or you can watch the following video from Dr. Jordan Peterson in which he explains the self-authoring program in more details.

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When things are going good for you, it is hard to tell who your true friends are. IT IS ONLY WHEN THINGS GO BAD FOR YOU, WHEN YOU KNOW WHO YOUR TRUE FRIENDS REALLY ARE.

Because frankly, they are the only one(s) left.

In the following video Dr. Jordan Peterson does a speech talking about his new book “12 Rules For Life” in which one of the rules “Rule #2: Make Friend With People Who Want The Best For You”.

Three false friends came to Job. In a series of speeches that fill many pages of the book of Job, the men wrongly tried to convince Job that God was punishing him for hidden sins. They even claimed that God neither finds pleasure in his servants nor puts trust in them. Job rejected their faulty reasoning. With confidence, Job declared that he would maintain his integrity down to death!

How would you feel if someone who was suppose to love you told you they hate you, your worthless, embellishes the truth and spread lies about you to your friend who 99.7% of them turn against you and many of them spread these rumors.

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How would you feel if everyone one you loved turned against you? Many people would kill themselves after something like this…This is what happened to me as you see in the article “How To Overcome From Emotional Abuses”.

However, what does not kill you, makes you stronger.

When a baby is born if you ONLY take care of it’s basic needs but do not touch it, the baby will die in a matter of days. In the following TED TALKS video shows that loneliness is as DEADLY to you as smoking.

You could exercise, eat right, take care of yourself however, if you are not getting the proper attention and touch from those around you this is as unhealthy for you as living an healthy life style.

You may not exercise, eat right and take care of yourself the way you should however,  if you have those around you who love you and nuture you, you may be in better health than someone who lives a so-called healthy lifestyle.

We have emotional, environmental and physical stresses which are exasperated when we are alone and have no one to turn to.

Everyone situation in different however, in my case some of my false friend would spread false-information to doubt myself. Let me explain, my at one time best friend who I had not seen in over 5 years told me the good things that people see in me however, he also told me these people won’t say anything to your face but what he said to me made me put doubts in my mind just like job...

You may had experienced something much worse however, because I read the book “The 48 Laws Of Power” which you can listen to at the following link >> which is designed to arm you with the knowledge to protect yourself when people take advantage of you.

[adrotate group="8"] I at one time was an innocent person always looking for the best in people however, I know the warning signs of what people will do when they try to manipulate me and try to take advantage of me.

I can get upset and rant and rave or as Niccolo Machiavelli put it: “ See things as they are, and not as you wish they were”.

When someone does this to you, not only do you have to be aware of what they are doing but you also have to protect yourself worth.

If you have false friends like this you may ask yourself what is wrong with me. Sure, we all have areas where we can make improvement however, you need to find better friends.

You may be familiar with the term it is lonely at the top. Now that expression is most stated as you have to climb over people to reach the top, when in reality the better you became in one or more areas of your life the harder and harder it will be to find true friend because the changes you have made in life is making them feel bad about themselves in which some of these people will try to maniple you and destroy you.

There is a line from the new Star Wars, Solo movie - “Assume everyone will betray you and you’ll never be disappointed”. This is a sad way to look at life however, this is what job went through.

1) Make New Friends

The problem is not you, but rather you made friend with the wrong people, as Dr. Jordan Peterson book the “12 Rules For Life” suggests that you find friends who want the best for you.

Sure, you got somethings to work on however, friends do not abandon you when you need them most.

The average person knows about 200 people however, they are close with only about 6-7 of them.

So you should go out and make new friends. If you go out to the mall, local Starbucks, and different places around town and met 100 new people you will have 3-4 of them who will become really good friends.

2) Emotions Make You Week

If you have found friendship with people who do not want the best for you, this may devastate you.

A bad friendship is like a bad relationship or marriage which some people say: “They would rather be alone than in a bad marriage”. The same is true with bad friendships. [adrotate group="9"]

In the article “How To Overcome Emotional Abuse” I explain my failures of dealing with emotional abuse, in which devastated me however, I was emotionally weak.

I could either wallow in my own self pity or become a stronger person.

I have adopted many of the principles of the Navy Seals and one of the things I learned from the Seals is if you volunteer to put yourself in pain you will have the strength to endure when real pain comes your way.

Because of the influence of former Navy Seal I started running endurance races, talking cold showers, and putting myself in as much mental pain and I can so I can endure the real pain when it comes my way.

I recently ran the LA Marathon a 26.2 miles race. After you have prepared you body to run an endurance race the only thing you have to endure is your mind. The mind will give up long before the body.

3) Re-Build Your Self Esteem

Depending on how sever your bad friendship are, you may need to rebuild your self esteem.

In the words of Muhammad Ali “Let Me Show You How Great I Am”. There will always be someone to point out your flaws however, only you can tell yourself how great you are, if no one else see this in you.

Muhammad Ali reflected on his positive points.

Some people will accuse you of being egotistical however, you need to built up a health self-esteem.

One of the best ways to rebuild your self esteem is through self talk or what is also known as affirmations.

In the following video Louise Hays says: “With every word and every thought you project your future”, you’ve heard the term: “Tell a lie, so many times you start to believe it”.

When you look at your life you may see no reason, to believe you can expect anything different however, once you believe life can be different by telling yourself it can be different then you will start acting in harmony with those goals.

For more step on how to rebuild your self esteem check out the article “How To Out Smart Your Circumstances”.

4) Brotherhood

If you have false friends, this may cause you to ask yourself: “What’s wrong with me” however, the real problem is you have the wrong friends.

Only after studying the principles of the Navy Seals do I understand what it means to be a friend. The call themselves a brotherhood, in BUD training your job is to make sure your buddy does not quit, in battle you are not fighting for your life, you are fighting for your buddies life, and they are fighting for your life.

If you are familiar with the story of Job, the devil struck him with sickness, he lost his livelihood, his children died in a weather storm however, he regained his wealth and then some and was blessed with 120 years added to his life.

The lesson, the best is yet to come.

After I moved back to California I have developed some of the closest friendships I have developed in my entire life.

I have never felt so close to a group of people as I have with my new friends.

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Dr. Daniel Amen’s from the Amen Clinic who has conducted over 83,000 brain scans in his Ted Talks video said those with healthy brains are healthier, happier, wealthier, wiser, more creative and more innovative.

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Now Einstein is someone you would never imagine of having a hampered brain. However, Einstein was considered a loser for many years. In a 2014 documentary it shows he was turned down for every job he applied for.

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His father even tried to get young Albert a job however, not even his father could get him a job.

He was so depressed by this fact that Einstein wrote a letter to his family stating “It would have been better if he would have never been born”.

Depression shrinks your brain and hampers your brain's ability to perform.

Scientist say: “Depression is like giving your brain a lobotomy”.

After some time, one of Einstein's friends finally got him a job as a lowly patient clerk.

In 1998 neuroscientist discover neuroplasicity.

Einstein was not born with his brain he built it.

In Dr. Joe Dispenzia TED TALKS which he shows your brain is like plastic and which each thought you shift the shape of your brain and build thinker and thinker neuro-connections.

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Einstein optimized his brain working 6 days a week reviewing patients. Einstein had to cultivate his brain by reviewing patients and stripping it down into a mathematical formula which optimized his brain to perform and in 1905 what is called “Einsteins Miracle Year” he discovers the theory of relativity, E=M2, and other groundbreaking discoveries which changed the way we see the world forever.

This maybe your miracle year!

No matter how many times you tried before, no matter how many times you failed before, No matter who says to you: “ you tried before” Tbis maybe your miracle year.

Just like Einstein, I struggled with ADHD, Dyslexia, and other so-called learning disabilities however, I optimized my brain to perform so I could get a job as a business strategist working for a $400 MILLION DOLLAR marketing firm many times working with executives from billion dollar companies like Crete Trucking, P&G, Victoria Secrets, and many others…

You have environmental, emotional and physical stresses that make your brain toxic and hampers your brains' ability to perform.

In order to optimize your brain to make more money, you have to detox your brain and give your brain the proper nutrition. The Amen clinic has done over 83,000 brain scans and with the help and research of other neuroscientists we have put together this simple plan to optimize your brain to make more money 1) by starting off optimizing your lifestyle, then 2) we will look at the bio-chemistry of success. 

We are a cocktail of different brian chemcials that influences our emotions and impact our personality. One of these brain chemcials is linked to higher chances of success. 

Most people let these brain chemicals control them but in order to truly be successful, you must understand how to hack your brain.

3) There are what is called in psychology as the "Big 5" personality traits however, there are 2 personality traits greatest predictors of wealth. 

 you will want to take our performance-based personality test to see if you have the 2 greatest personality traits that are the greatest predictors of wealth at http://millionairetest.alphalifestyleacademy.com 

4) In addition to our performance-based personality test we have 3 additional personality test because many companies offer .a one size fits all solution

With us, we need to understand your advantages as well as your disadvantage that way we can use your gifts to your advantage for you to get the best results.

5) We will look at how your childhood impacted your future success. Your past may have installed the pattern of failure that you must heal from if you are to succeed because no matter how smart you are in order to succeed you have to escape from these self-destructive behaviors. 

You have already taken the first steps to develop the personality traits that are the greatest predictors of wealth.

What is interesting is these are also the same personality traits that are greatly associated with longevity, health, and happiness.

I use to work as a business stagiest for a $400 million dollar marketing firm many times working with executives from billion dollar companies like Ancestry.com, Crete trucking, Toyota, Proctor and Gamble, and many others.

There are a series of common traits that we call as the billion-dollar blueprint that already established billion-dollar companies used and brought that same success to the internet.

There are unicorns where someone starts an app like Instagram and sells it for a billion dollars however when new start-up companies use these principles like Learnvest they were able to sell their company to a major investment for $250 million dollars.

But you may only want to pay your bills and financially get ahead. You may not have goals of making millions. But when we applied the principles of the billion-dollar blueprint to smaller companies it took them from being overwhelmed working 6 days a week, 10 -14 hours days sometimes.

To living your ideal lifestyle.

I want to invite you to check out the resources at the bottom of todays episode where you get the step by step blueprint to use the billion dollar blueprint to build a million dollar business in just 90 days