Nick Olsen X365

I was fortunate to get interviewed by Business Insider.

I moved from Denmark to the US. I prefer the US, but there are some things the Danish do better. This Danish business owner moved to Utah after swearing he'd never live in the US. He shares why he now prefers it to Denmark.

A full transformation happens inside out. I am so so proud of my virtual client and all of the hard work and dedication she has put into her lifestyle transformation, the past 10 months. Not only has she lost 30+ lbs of fat and 40+ inches , she also completely adapted into a new lifestyle. Meditation, hiking, sleep cycle , dietary changes , personal development and yoga has become part of her new norm. She did all of this while being a single mom of 3 and having the odds stacked against her. When you go all in and are willing to do what ever it takes to never go back success comes to stay.

What is the number one thing you can do about Covid??

Wear a Mask? Social distance? Sanitize ?

No, No and NO!

Those are all valid steps to take and especially if you have a pre-existing condition that put you into a high risk group.

The number 1 thing you can do is…… TO BOOST YOUR IMMUNE SYSTEM!

If you take care of yourself by eating a healthy and balanced diet, low stress, LOVING relationships, have a healthy body fat %, exercise on a regular basis, drink enough water and take your vitamins daily, then you have a very good chance that the virus will pass through your body much faster.

Your immune system is your defense system and it’s the most important factor of staying healthy. This doesn’t just apply to Covid but also every other virus out there.

So if you find yourself scared, highly anxious and out of control then apply self awareness and see if you are doing everything you can to fight for your health and be proactive and not reactive.

Vitamin D3 is the most important Vitamin to take ( according to a study by Dr. Holick boston state uni). If you have a deficiency in this Vitamin ( normally we get it from sun ray exposure) you are 54% more likely to have severe health complications from Covid.

If you need more in depth help with this or have questions, please DM me.

Here are 3 mistakes you wanna avoid before you hit the gym!

This especially goes for men 😊

✅ Mistake number 1.
Not eating before workouts. To start with, this causes an insatiable blood sugar that will last throughout the day. So cravings will be all over the place and you will end up feeling lethargic and have a "foggy" mind. So make sure you eat before you train. A good example would be to have a protein shake with an apple. This will give you a complex source of nutrient ( protein) and sugar ( apple). These choices wont leave you with a heavy feeling in your stomach and it will carry you through the workout.

✅ Mistake number 2.
Not warming up their body enough. Before you workout you need to go through a process to allow your joints, ligaments and muscles to warm up. If you dont then injury will happen because of the stiffness and fragility of these components. So make sure you warm up on a bike or treadmill for 5-10 mins and then do some static stretching or SMR ( foam rolling) . This is the number 1 thing you can do for injury prevention.

✅ Mistake number 3.
Bringing your ego to the gym. This is huge among males. Instead of training smart and focused it becomes more about lifting heavy weights and competing with the person next to you. You will NOT get the health or aesthetic improvements out of your training fi you do not leave your ego at the door. So slow down your movements. Lower the weights. Learn and educate yourself about the movements you are doing and what muscles to activate. I promise you that you will get to your goals so much faster. AND without injuries.

Today I got a question from one of my clients.
She asked “ I’m happy I feel good but I’m not where I wanna be !! why can’t I seem to go the last 20%” ?

The answer lies within the mindset portion of fitness. Cultivating a why that has urgency behind it, is essential.

You do this by first figuring out how to cultivate inspiration instead of motivation.

Motivation comes from something outside of yourself like watching a YouTube video before you go into the gym. It’s fleeting and fall sense of purpose.

Inspiration comes from within, you do not hesitate and you take constant action. Think about being at the doctors and being told that you have 3 months to live. Would you hesitate to take action if you had to eat right and workout to survive ?

NO !! Right?

Well, live like you are dying and pull
That urgency into your goal setting.

If you don’t then you will always try and look for motivation and never go the full distance. You will always stop doing , when you are comfortable.

Expand your comfort zone! Become comfortable with being uncomfortable and break through the walls that are holding you back from you living your maximum potential.

If you need help with this please DM me and let’s chat

The diet industry makes billions of $$ every year. And do you know how?? They bank on you FAILING at your goals.

Here are 3 lies they want you to believe:

1. Eliminating a Macronutrient (Like carbs on Keto) is the best way to drop weight and stay healthy.
WRONG! Even though programs like Keto can be beneficial for a certain segmentation of the population, it’s not sustainable for the majority of us. The only way to sustainable and long-term results are through lifestyle management. You must fall in love with the process and what you are doing and not just suffer through something.
2. You must eliminate all sugars for you to drop body fat.
WRONG! In 2015 I took this on as an experiment. I dieted for a bodybuilding show where I only used refined sugars as a carbohydrate source. I got down to 6% bodyfat and won my show. Sugars are not our enemy. They are just misunderstood. Always have a protein with sugar and know how much you need in a day. Timing sugar around workouts are a great strategy since they are fast fuel.
3. Walking around with a six pack or a perfect body is obtainable and makes you happy.
WRONG! Even though it feels so good to look good, it is NOT sustainable for most people to always be super lean and have the perfect body. For most fitness models and influencers, it requires weeks of prep to get ready to go on camera to look good. And the work that goes into it will normally pull you away from your other priorities and therefore NOT make you happy. Focus on being healthy and the rest will follow.

10 Simple things you can do to take charge of your health and stop the weight gain.

🍱 stay proactive in your meal planning. Make a menu for the week. Grocery shop and always have healthy food available.

📓 Keep a health journal. Write down your commitments to your self and follow up on them daily.

💦 Stay hydrated! Drink a minimum of 100 oz water a day. And NO coffee doesn’t count

💤 Establish a bedtime routine that you adhere to 7 days a week and try to get 6.5-8 hours a sleep. The importance is keeping it the same time every day so you create a routine.

📺 NO screen time 30 mins after you wake up and before you go to bed. This will increase your chances of getting quality sleep and lower your stress.

🍭 Never eat sugar or drink alcohol without adding a protein to your diet! This will help with the insulin response and stabilize your blood sugar.

🏃‍♀️ 🏃🏽 Move and exercise with an elevated heart rate for a minimum of 30 mins every day.

🏋🏼‍♂️ 🏋️‍♀️ Lift weights or do body weight exercises , 2-3 times a week.

🧘‍♂️ 🧘‍♀️Meditate 5-10 mins a day. Use an app . Headspace is a great one to use for this.

👏 Find a coach, trainer, friend or family member you can be accountable to. Having accountability and someone to share the journey with so crucial for success.

Check out my new website www.coachingdoneright.com for more information

This weeks marks two years since I had my spinal fusion. After competing as an athlete and being born with a straight spine, my back gave out on me. I lived with the pain for over two years. I couldn’t put on socks, pick up my children, do anything active or have a full night sleep. I tried every other option for healing, but surgery was the path to healing for me. I learned so much about life , priorities and values from this experience and as painful as it was, it taught me more about life than any other life event. Pain is and always will be the biggest catalyst for change.... if you will let it. Embrace the hard times and surrender into reality. The more you fight what is the harder life becomes. Choosing a growth mindset and humility changes any obstacles we encounter into growth opportunities. That’s what I learned and how i will look back at this experience and for that, I will always be grateful.

How often have you found your self being irritated or complain about not being where you want to be in life ?? And then later looking at your behaviors and seeing you didn’t do the work?? It’s like when you diet. If you only do things 80% but you expect the results of 100% effort and you are constantly focusing on that, then that’s insanity. Same thing in business and everything else in life. You want to be good at something?! Succeed at something ?? Then learn the syntax, study the how and then get to work!!! Never accept failure as an option , learning experiences only and the desired results will emerge, and then some 💪🏻