Schwefel Strength & Performance

How to feel satisfied, even when eating less

Here’s how to use our natural hunger regulation systems to your advantage.

-Eat slowly and mindfully. Pay attention. Breathe.
-Make food that looks beautiful and smells good. Taste it properly, like tasting a fine wine.

-Share mealtime with others, if possible, in a relaxing setting.

-Eat whole foods. Chew them properly. Enjoy the complexity of their taste.

-Get plenty of protein, along with healthy fats and fiber from colorful veggies.

-Include fermented foods such as sauerkraut and kimchi to keep the intestinal bacteria happy and healthy.

-Stay active. Our bodies work best when we move.

-Relax. Recover and de-stress. Get at least 7 hours of sleep.

1 month can make a heck of a difference when you are committed.

It’s all about intention.

100%.

What is your intention..
For the day
For the week, month, quarter, year..
For your body
Your career
For your relationships

Start with the intention and then ride that wave 🌊

mind·ful·ness
ˈmīn(d)f(ə)lnəs
noun
1.
the quality or state of being conscious or aware of something.
“their mindfulness of the wider cinematic tradition”
2.
a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.
______________

Mindfulness is a useful tool that can change your life. I use to think it was “woo-woo crazy person-hippie stuff,” but it’s not.

Mindfulness is simply the state of choosing and being aware.

When your’e choosing mindfulness, you’re choosing to respond to something instead of react to it.

Think of someone cutting you off while driving. Sometimes, this can bring us anger, grief, and a few choice words for that jerk that cut you off, lol.

When choosing mindfulness, you observe those feelings. Instead of acting on them, you could take a deep breath and let it pass. Your time is too important for that stuff anyways.

Imagine being mindful when you’re hungry, sad, experiencing “bad” emotions and even experience “good” ones. It’s a game-changer.

In my personal experience, mindfulness has lowered my stress levels, lowered my heart rate, increased my ability to enjoy the day, and enriched my relationships. Mindfulness can support you in better food decisions, too.

Start right now by:

1. Read all the steps
2. Close your eyes
3. Take 3 deep breaths. (5 seconds in, 5 seconds hold, 5 seconds out)
4. Notice and name/label how you feel.
5. Just notice it, let it pass. Careful not to judge.
6. Smile. And have a great day!

Even if you are mindful for just 1 min of the day, it can make a difference :)

What’s progress?

This week, we’re going to reflect on progress and change.

We are officially over 6 months into 2024. Have you done what you set out to do? Have you been vigilant in your pursuit of the goals set?

How do you define and measure “change”?

How have you changed?

If you want to be better at change in the next 6 months, what do you need to do?

Today, spend a few minutes reflecting on where you stand now. You’ve probably changed a bit since January.

Who are you?

What’s important to you?

What do you stand for?

Why are you doing this? (Whatever it is that you are doing)

And most importantly:

How will you know you’re making progress?

Think back to your responses to those questions.

Have things changed?
Have your goals shifted?
If so, that’s normal. (If not, that’s normal too.)

Beyond the numbers

Of course, you can track your progress by looking at:

your consistency with habits ;

your measurements; and

your photos.

But we look at a lot of other things too. For instance:

Are you doing the right things, consistently, every day?

Are you focused on meaningful actions — doing what truly matters? (Or are you still stuck in “wondering and worrying”?)

Have you grown as a person?

Have you “stretched” and challenged yourself mentally and emotionally?

Have you developed new life skills?

Have you taken control of your life and responsibility for your actions?

Do you think proactively? Do you now anticipate, plan, and strategize?

How is your daily-life movement quality? Are you pain free and mobile?

Are you more physically confident? Willing to try new things — even if it means struggling or feeling silly? Do you walk tall?

These things are intangible. Tough to measure. But they’re there.

And they’re just as important as — sometimes even more important than — getting leaner and fitter.

Think about how you’re different now.

What’s changed? What’s better?

Why are those changes important to you?

Think about it.

Ps. Ready to stop thinking and act?

What has been your biggest pain in the butt when getting into shape?

Has it been eating properly?
Has it been having food prepared?
Going out to much and not knowing what to eat?
Is it not knowing what foods to eat?
Is it not being accountable?
Is it not being accountable enough?
Do you have a clueless coach?

These are all things that prevent us from getting to where we want to go. It’s frustrating. No matter how far you get in this fitness journey, one thing is true.

You can’t outrun a bad diet. No ifs, ands, or Butts.

That’s why starting August 1st, when you join Schwefel strength, you will receive nutrition coaching EVERY SINGLE DAY and will INCLUDE a done for you “blueprint” of everything you need to know regarding your nutrition.

Don’t let complacency, laziness, and lack of effort stop you.

Think about it, where would you want to be 1 year from today?

Do your habits, now, look like they can give you the result you want?

If not, let’s talk.

You’re unstoppable.

Have an amazing day.

E

Start Exercising.
It’s cheaper than therapy.

Ear acupuncture. I’ve done a lot but not ear acupuncture. It’s not even called that. It’s called Acudetox.

My friend Julie Church took me on a peace and restful journey. It was simple and relaxing. Just my style.

Acudetox involves the insertion of small, sterile needles into five specific points on the ear: the sympathetic point, shen men, kidney point, liver point, and lung point. Each of these points is believed to have a specific impact on the body according to Chinese medicine:

Sympathetic point: helps to regulate the fight or flight response and promotes relaxation.

Shen men: can improve sleep, reduce anxiety, and promote a sense of well-being.

Kidney point: helps to reduce fear and promote relaxation; aids in detoxification.

Liver point: can reduce anger, frustration, and irritability; supports overall wellness.

Lung point: can help with grief, sadness, and depression; helps to regulate breathing.

This is a wonderful way to destress or combat cravings associated with addiction. You can find more information on Acudetox at https://acudetox.com/

After about 5-10, minutes I really settled in. The binaural beats she played, along with just resting and breathing, no distractions really allowed my body to rest like it need. I saw colors and felt the areas the needles correlate with release. Pretty cool.

10/10 recommend. And affordable.
You are worth it.
I didn’t bleed and if it hurts it’s for like a split second.
I didn’t throw up..yet lol
I feel lighter, feel like stuff is moving and I feel blessed to have someone like Julie bringing this stuff to the public.

Message for more information or to schedule an appointment.

Back when I started the gym, I had some help figuring things out.

We have the gym a personality, and a mission.

We determined what approach needed to be taken and how to do it. What brands to associate with and how we would do it.

The process is laid out and we determined how we wanted others to feel throughout.

The process being complete, the mission accomplished.

Over 250+ people got better while at the brick-and-mortar and I’m so thankful for that.

Let’s continue the drive on line and remotely. You don’t need someone there in person, unless you tell yourself that.

🍻 to new stories and adventures.

Extrinsic Motivation is external.
It works, but it’s not sustainable for everyone.

I like to simply generalize it as the dopamine fix.
Gotta get that dopamine.

It’s like fuel for a car. It’ll get you where you need to go, but when you run out..you’re SOL, especially if you are more internally motivated.

Cultivate the intrinsic motivation, the inspiration. You can still get that dopamine here too.

Intrinsic is internal. It comes from you and no one else. Like mentioned, internal look and feels different then external.

Just think what it would be like to not have to rely on another to take action.

You can flip flop between the two or you can use both. Which makes you the most resourceful?

Amazing sh*t begins to happen.

Regardless of the circumstance.
Gather your resources.
Internally and externally.

My clients are UNSTOPPABLE.

If you’re tired of trying to lose weight/fat..
If you’re tired of trying to get in shape..
If you’re tired of trying.

Let’s do what works.

Ps.
“In my life, situations, people and negativity became chains that tried to hold me down. I wont be chained to the earth.

As the phoenix rose from the ashes to soar free the clouds, so will I.

In all things that you do, do not strive to be admired or loved for the battles you have won.

Keep your head down, your shoulder square to the wheel, and drive yourself beyond anything you ever thought was possible.”

Let’s do what works and work together remotely.

Sometimes the lines you gotta cross aren’t even lines that you created.

Sometimes people put themselves in boxes 📦 by creating a whole bunch of lines and rules.

Sometimes people adopt other peoples lines and rules because of whatever reason they give themselves.

Sometimes you’ve got to cross your own self-limiting lines in order to understand how limitless you are.

Again. Sometimes you’ve got to hop, skip, and jump over your own self limiting lines in order to understand and know, to get an idea of how unlimited really you are.

People like to argue for their limitations. That’s cool.

I’m not one of those. I’ll argue for your expansion and possibilities.

Cross the line and Uplift people, daily.

Question who’ve you come to know yourself as. You’re far more powerful and capable than previously imagined.