The path to achieve great health is by no means easy ! It is filled with the daily temptations to slip back into the bad habits that got you to where you are today in the first place. 

Your senses suddenly become hypersensitive to the smell of the fast food chicken, as you drive by your favorite fast food joint. Your taste buds crave the chocolate bars and ice creams in the supermarkets…not to mention the amazing baked goods that you find in your local shopping stores as well. 

Don't worry ….I know how you feel. 

But what makes one person more likely to stay "on track" compared to another ?

​For me personally, SELF motivation is a HUGE factor. When I see things trying to derail me ….i say .."OH NO ! …NOT THIS TIME ! 

I was sick and tired of being sick and tired. I just got to the point where I had simply had enough. As a young person who is qualified in the health care profession, I dealt first hand with the not so nice new trend, of younger and younger persons being diagnosed with diseases that we grew up knowing very elderly persons to suffer from. 

These conditions would include the Non - communicable diseases like Diabetes, Hypertension, strokes, heart attacks, cancers…..just to name a few ! 

There are people as young as their 20s suffering with these conditions. 

This current upcoming generation is the first generation who will NOT outlive their parents, and in some cases even their grandparents !! 

This fact is TRAGIC ! 

​As we take a step back and look at what has caused this global trend, we see that the sedentary lifestyles and poor food choices are the major underlying causes. 

Armed with this knowledge, it is therefore our duty not only to ourselves, but more importantly, the upcoming generation, to set the example and create a huge ripple effect all over the world where we will have our younger generations making smarter choices, being active and ultimately decreasing the burden of chronic diseases on our young people ! 

So I hope that this information resonates with you and touches your heart. 

I want you to see how crucial good health is. Your health should be a HUGE priority in your life, because with good health , you will be able to enjoy the fruits of your hard work so much more. Your daily energy with be good, you will be more alert and focussed, your productivity will increase, you will be able to enjoy life so much more……and most importantly …you will inspire others to change their lives also . 

Hey Everyone .....congrats on your journey so far, and welcome to those of you who may now be starting your Zen Project 8 journey with us.

If you are now getting started be sure to download the guides here from the site and familiarize yourself with the phase you are doing.
Be sure to plug in to Zen Project 8 and Team ELITE Zen Fitness FB page, where there are always updates, recipe shares, motivation and guidance on your life long journey to a healthier, stronger version of you !

No matter the Phase you are on ....remember this process is NOT a sprint .....but it is a MARATHON !

Also, I’de like to remind everyone to tune in every Monday night at 9 PM EST to the Zen project 8 coaching call with Mark McDonald and Cassiah Jay ! These google hangouts are extremely high value, and teach you information that will set you up to win for a life time, as it relates to your wellness journey.

This week, I want to summarize the answers to common concerns many people on the zen project express. This will help you have the quick fun facts from coaching at your finger tips, when you are in doubt !

So here I go !
Q: How can I get my spouse, kids, friends etc to be motivated and a part of my Zen Project journey ?

A: You be the beacon of light ! Keep setting the example by cooking healthy enjoyable food, exercising and getting results, and when they see not only your physical transformation, but your enhanced mood and energy ......trust me.....they will WANT to jump on board with what you are doing . Always remember.....be the inspiration !

Q: If I skip a meal, should I eat double the food at the next eating time ?

A: Absolutely not ! If for whatever reason you end up skipping a meal, simply eat an appropriate PFC portion as soon as you are able to eat, and then eat 3 hrs after as usual. This problem should be reduced if you follow the guidelines from week 3 coaching on how to be prepared with your mobile ready food kit for your ‘on the go‘ days.
http://hangouts.zenproject8.com/week3/


Q:What if I am having craving ?

A: Craving could mean different things. It could mean you are underfeeding your body, or your blood sugar could be lower than it should be. To avoid this ....FEED THE MACHINE ! Remember this is not a starvation low calorie diet. This is about healthy balanced portions to keep your body fueled all day !
Q: Does proper sleep impact my results ?

A: It sure does. Getting a restful night is super important. Poor sleep decreases the body’s fat burning potential . So HONOR YOUR SLEEP!

Q: Is water important ?

A: Yes ! Water is very important. Remember you are made up of 60 - 70 % water. The more water you drink the LESS you retain ! Yes...it is the opposite to what you thought. Drink lots of water every day no matter the phase you are in. 2 - 3 L for women and 3 - 4 L for men. Proper hydration maximizes results !

So there you have it....this week’s main Questions and the answers to help !

Now, as it relates to your exercise, remember to customize this program for yourself. This program is all for you. If you have no previous exercise routine, start easy eg: 15 to 20 mins walk 3 times per week and graduate yourself as your body allow. Remember to keep challenging your body ! This will help to prevent hitting annoying plateaus !

If you are already a fitness fan......then GO HARD OR GO HOME !
 You should be prepared to do at least 2 days of strength training, 2 days of High Intensity Interval Training and 2 days of combination ! Remember to ALWAYS do fat burning cardio eg: biking , treadmill AFTER your strength training or High Intensity Interval training, as this will maximize your fat burning !
Always increase your activity strategically.

For help on how to program your workout....download the IGNITE workout calendar in the attached files in “ BODY” category of the site.

Remember ......Keep eating your PFCs (proteins, carbs and fat ) in 3s. ie : every 3 hrs.
It is all about Eating clean ....but training dirty !
Most importantly ......HAV FUN , AND ENJOY THE PROCESS.

Have a rocking week ! ​

It's time for a talk about Strength Training ! 

As we begin Ignite phase……we will be expected to incorporate Strength training into our workout regimen. 

Many of you may be wandering what really IS strength training and how will it be of benefit to  you ! 

Strength training is one of the MOST effective ways to help your body burn fat and build lean muscle. 
It is the use of resistance to induce a muscular contraction that will help to build strength, as well as the size of the skeletal muscle. 

So now that you have that part covered, let's dive into a couple of important reasons you should be doing your strength training.

1. It helps to increase your muscle tone, thus helping to make you feel more confident in the way you look and feel! 
2. It has a great 'after burn' effect . What do I mean by that? …….basically your body has to use a lot of energy AFTER your workout to return your body to its normal state, and that helps to boost your metabolism long after you have finished your workout ! Who wouldn't want THAT cool benefit?
3. It helps to increase your resting metabolic rate which is the amount of energy that your body uses in a rested/ relaxed state.You are probably wandering how on earth is THAT possible ! Well…….that is because your body burns more calories trying to maintain lean muscle mass, than is does trying to maintain fat ! Ie:The more lean muscle you have ….the more calories your body burns just maintaining itself ! It's like your body thinks it is working out even when it isn't . How cool is THAT ! 
4. Strength training helps to prevent diseases such as those related to blood pressure, cholesterol , glucose regulation …..just to name a few!
5. Strength training helps to decrease muscle waisting in older folks which helps them to be more independent and live a longer more active life !

So now that you have a better idea of the benefits of strength training, be sure to do it TWICE a week as scheduled on your Ignite workout calendar !

If you are not sure what exercises will help you achieve this type of training….check out this great link that shows you videos on common exercises, and how to do them safely using your own body weight, or very basic workout equipment you may already have at home or can buy for reasonable prices ! 

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046031

Most importantly …….HAVE FUN AND ENJOY THE PROCESS !! ​

THE NEXT 90-DAYS ARE ABOUT TAKING OUR BODIES TO ANOTHER LEVEL OF HEALTH & FITNESS.  

... and it starts with Detox.  The Detox phase is where you will be cutting the bloat , cleaning out the digestive system and priming your body to be a highly efficient fat burning machine !