Espresso with Erin & Sarit

So you’re tired all the time?

It’s understandable considering everything we like to load onto our plates these days.

Trying to juggle 13 balls when we’ve had a hard time managing 5…

It seems like any time we finish one thing that frees up some time… something else comes swooping in to take that space!

Almost immediately.

There are a few things that could contribute to that and hopefully in this video we can help you make some quick and simple adjustments.

Why you could be tired: Nutrition sucks

How to fix it: Eat real food, not too much, mostly plants

Why you could be tired: Don't get enough sleep or poor quality

How to fix it: go to bed earlier, no blue light 30 minutes before bed, take Xendurance Deep Sleep supplement (shopxnd.com/erina for 25% off first order - enter code: Erin15), avoid sugar right before bed.

Why you could be tired: In a draining environment

How to fix it: connect with more people that inspire you and lift you up and distance from negativity.

Why you could be tired: Just lazy

How to fix it: don’t be lazy… okay okay, but how… create small, fun movement, nutrition or sleep challenges for yourself to have something very attainable to work towards and achieve… then make them bigger over time.

If you want more help from us:

Sleep performance:

Get a free WHOOP 4.0 and one month free when you join with this link: https://join.whoop.com/DE9B84A4

FREE Transformation Kickstart Challenge:

(next one is Oct. 24th)

👉🏼 www.erinandsarit.com/tkc

Bangin’ Body Blueprint:

👉🏼 https://special.erinandsarit.com/bbb

FREE workout program:

👉🏼 https://special.erinandsarit.com/free-quiz1653431515424

FREE nutrition program:

👉🏼 https://special.erinandsarit.com/7shred

1-on-1 coaching program (application):

👉🏼 https://share.hsforms.com/1h_uN3J_2TomOrPamhR8o0gbo8nz

FREE Supplement Guide:

👉🏼 https://special.erinandsarit.com/optin1649851652869

Show notes:

One of the top 5 excuses that we hear for why women don’t lose weight is that they don’t have ENOUGH TIME!

Ok, if you think not having time is a legitimate reason… before you’re tempted to get mad at us hear us out!!

We’re not calling anyone a bad guy… the truth of the matter is this… if you’re saying you don’t have enough time to do something, then it’s likely that you think that thing is a bigger priority than it actually is in your life.

This doesn’t make you a bad person… just simply unaware. And the good news is that you can change it… if you want to.

But we suppose that’s the whole purpose.

If we WANT to change something (bad enough), we PRIORITIZE IT in the time that we DO have.

How are some people more fit/healthy than other people? Or have more money?

No matter who you are, every day is the same length of time… for everyone.

Maybe you don’t know how to do what you need to do without it taking a long time?

Maybe you don’t care as much as you think you do to make the changes you need to?

We understand that this message may be tough to swallow… but again, we’re not calling anyone a “bad person”... we just don’t want anyone to lie to themselves thinking that their issue is something they have NO CONTROL OVER….. The number of hours in a day.

What are you gonna do differently with your time to get the results you’re looking for?

If you want our help moving forward (what an honor it would be for us)…

FREE Transformation Kickstart Challenge:

(next one is Oct. 24th)

👉🏼 www.erinandsarit.com/tkc

Bangin’ Body Blueprint:

👉🏼 https://special.erinandsarit.com/bbb

FREE workout program:

👉🏼 https://special.erinandsarit.com/sque...

FREE nutrition program:

👉🏼 https://special.erinandsarit.com/7shred

1-on-1 coaching program (application):

👉🏼 https://share.hsforms.com/1h_uN3J_2To...

FREE Supplement Guide:

👉🏼 https://special.erinandsarit.com/optin1649851652869

Show Notes:

QUESTION 1:

What are good stretches and/or exercises for building and/or releasing the psoas muscle.

Check out this video for some example (https://www.youtube.com/watch?v=4LMMg...)

Take deep, controlled breaths.

Consider bending and extending your hip.

Weak core, weak glutes, and an overactive psoas all contribute a lot to chronic low back pain, glute activating and hip flexor stretches would be helpful for you!

If you sit a lot, consider getting up every once in a while to take a short walk.

QUESTION 2:

When doing activity at elevation, what XND supplements would we recommend?

The supplement that we would recommend would be the Extreme Endurance/Essential (shopxnd.com/erina). When you’re climbing at higher elevation the level of oxygen decreases, the Extreme Endurance /Essential will help maximize performance either in the absence of oxygen or optimize oxygen uptake.

Also, doing endurance related training in an environment with less oxygen to prepare in advance.

The supplement itself is amazing, but it’s going to work the best if you intentionally train different energy systems and properly prepare for it so your body can get used to using oxygen differently.

QUESTION 3:

Any advice or tools on how to overcome stress/anxiety when you feel your physical responses going up (heart rate, shakiness..) ?

We have both experienced stress and anxiety and the answer is yes. When you don’t have good coping mechanisms to handle stress, that’s when anxiety becomes a thing and this is all part of being human.

If you struggle with anxiety, there’s a good potential you’re procrastinating on something that you know you need to do and you either don’t know how to get started or know that what you have to do is going to be difficult. This is very common.

Whenever you get that wave of anxiety the first recommendation is to take a deep, intentional breath. We also recommend a series of questions:

1) Do I have any control over what’s causing it at this moment?

2) What would be the worst thing that could happen?

3) What would be the best thing that might happen?

4) What could be the consequence if I don’t do this?

5) Is this true or is this something that I’m creating in my own head? What evidence do I have to support this answer?

And then focus on what you CAN do in that moment to make yourself feel better without self sabotaging.

Habits that could help:

Meditation

Journaling

Emily Fletcher shares that sometimes meditation and/or journaling is painful because when you start you need to face some difficult things, sit with yourself and face some hard truths , but it is better to have these things cause pain on their way out than cause pain because they’re stuck inside you.

Also, if you can identify what’s creating your anxiety, being a thing or person, do I have the ability to remove this thing? And if it’s simple to remove, remove it… If not, figure out what you can do to minimize the likelihood of this anxiety continuing to show up in your life.

QUESTION 4:

Do Creatine at night to recover or before and after training?

A good rule to operate by is to do whatever you can be consistent with.

It is said that creatine around the same time that you’re consuming caffeine causes them to cancel the effects of each other out, so we take it at night (nowhere near caffeine) so we’re in the clear.

Is really important that you have a high quality Creatine because of the effects that it can have on your body.

With good quality creatine:

You shouldn’t have to cycle on or off

You shouldn’t feel any bloating.

You shouldn’t need to be drinking a ton or extra water.

Make sure you’re taking a good creatine that has the Creapure logo as they have the higher standards for it and there is no material that can be damaging your body.

If you care to live longer, to be more tone, to have a better functioning metabolism for a longer period of time, Creatine will help you with that and we recommend you to take it, meanwhile we also recommend for it to be high quality and for you to be consistent with taking it.

If you get cheap Creatine you get cheap results!

Get 15% off by using this link (shopxnd.com/erina) and entering the discount code: Erin15

To check out more ways we can help, see below:

FREE Transformation Kickstart Challenge:

👉🏼 www.erinandsarit.com/tkc

Bangin’ Body Blueprint:

👉🏼 https://special.erinandsarit.com/bbb

FREE workout program:

👉🏼 https://special.erinandsarit.com/sque...

FREE nutrition program:

👉🏼 https://special.erinandsarit.com/7shred

1-on-1 coaching program (application):

👉🏼 https://share.hsforms.com/1h_uN3J_2To...

FREE Supplement Guide:

👉🏼 https://special.erinandsarit.com/supp...

Show Notes:

Continue losing weight even while you travel.

It's not as hard as you think... it just requires a little preparation and thought.

Food options we pack ahead of time:

- Raw almonds

- Apple

- Clean Jerky

- Protein powder (shopxnd.com/erina - DISCOUNT CODE: "Erin15")

- Hydro stix (purchase at 👆🏼 link above)

Food options to buy at the airport:

- Any of the above plus,

- String cheese

- Quest protein bar

- Rx bar

- Siggi's greek yogurt (Starbucks)

- Egg white bites (Starbucks)

- Hard-boiled eggs

- Sushi

This is a great start... there are other things... but it's a great list to work with because most airports have what's listed above!

Show notes:

QUESTION 1:

How does coffee affect vital functions such as metabolism, digestion, sleep, and hydration? Is it beneficial or at least relatively harmless, or would it be better avoided? I ditched creamer and trained myself to enjoy black coffee, but I have to have it every day or not at all to avoid a withdrawal headache.

It all depends on what’s being added to the coffee. We know that coffee gets a bad rap because the majority of people add a lot of things that are not good for us and our bodies, the truth is black coffee has a lot of antioxidants and if you take black coffee for what is it you’re basically drinking water with antioxidants and there’s no harmful side effects. Do keep in mind that coffee has caffeine and we each have a different tolerance for.

Any caffeine is a diuretic, so you also want to have water. Besides that, sleep shouldn’t be affected by coffee as long as you have it away from your bedtime or you can also have decaf coffee. 95% of the coffee is normally consumed with processed sugar… So we know that the coffee bean is never the issue, the bad part is the way you prepare it.

QUESTION 2:

What are your thoughts about sugar free energy drinks?

Any energy drink that has high sugar, high calories, we recommend you consume very little to none of. Most sugar-free energy drinks have sucralose, aspartame and/or artificial colourings and we’d recommend you’re mindful of the ingredients.

Better options for energy drinks are going to be those with natural sweeteners like stevia or monk fruit like Zevia energ and yerbalife.

QUESTION 3:

I would like to know some better than condiments I can use for butter and other various things, ketchup, mustard, etc. Or better yet, what do you use for better than condiments?

Many store bought condiments can cause more harm than good. But there ARE better versions! Ketchup, mustard, hot sauce, bbq sauce, ranch dressing, salad dressings… Most have no nutritional value and could mess with your hormones and our metabolism.

The better versions… Look for “organic” and check the ingredients for a version that is not sweetened with high fructose corn syrup or have any other added sugar. Better than options for mayo would be avocado mayo or just even using creamy avocados! Primal Kitchen has pretty decent ingredients and can definitely be better than for you.

If you feel like you must use butter, kerrigold is the best quality option however, if you’re looking for a butter substitute, avocado oli spray, avocado maybe (home made or store bought).

QUESTION 4:

How come there aren't really any men that listen to things like the TKC or sign up for the RAW?

We are women, so we attract more women and our messaging usually hits home for females more than men because, in general, the struggles with body image tend to be heavier for women.

When men do come around they make an assumption that it’s only for women because the vast majority of members are women.

Our advertisements are marketing mostly to women.

Typically the struggle of men with weight is not as difficult or as prevalent and we’ve never lived as men so it’s more difficult to relate.

Now it’s time to talk about Xendurance products!

Creatine - We recommend this to everybody regardless of how old you are, your hereditary background or how long you have been on this journey. Creatine is a product that our body produces but it is not made in a quantity that gives us the most benefit, but it helps us in multiple ways. Creatine has an influence in cognitive functioning, increases muscle density, helps with muscle building and strength building and it will help you make the most with whatever you’re doing and complement it.

Essential - This is an anti aging genius and helps significantly with muscle recovery… we definitely recommend this to be taken every day.

Then we have Lean+, Focus and Creamer+Adaptogens: These are optional and more lifestyle related and it’s up to you but every product of XND is high quality and they all provide benefits in a different way. Every XND products are made to boost your metabolic health.

For 15% off your first order, click here -- shopxnd.com/erina and use discount code, “Erin15” at checkout.

What foods burn the most fat?

It seems to be that the internet is telling you a thousand different things.

It's understandable if you're feeling confused, lost, and stuck.

First, "food" doesn't burn fat. Your metabolism turns the food you eat into energy and uses that to help you stay alive and functioning.

When you move your body in excess of what you eat (also known as a calorie deficit), you will lose body fat.

If you want more help with this, click the link below to see when our next free 5-day transformation kickstart challenge is:

👉🏼 www.erinandsarit.com/tkc 👈🏼

Our philosophy is, to eat real food, not too much, mostly plants.

And to make it sustainable, only change one small thing at a time and get really really good at doing that ONE thing EVERY SINGLE DAY!

Then repeat.

If you do this enough times, you will see your fat melting away with each passing month and new healthy habits created.

Here's to you!!

👉🏼 www.erinandsarit.com/tkc 👈🏼

Show notes:

It's so easy to self-sabotage when we feel like we're not perfect with our eating.

To check out what we have going on, click below...

👉🏼 www.erinandsarit.com/tkc

Show notes:

Did you ever have that moment between dinner and bedtime where you just want to eat?

The night time snack monster is the creature that comes out of you between dinner time and when you go to bed.

This is a real issue for a lot of people that we used to struggle with for years. And…if we’re being honest, regardless of where you’re at in your journey, no one is ever fully protected from the snack monster.

It still wants to come and visit us every once in a while.

So regardless of where you’re at in your journey or what your degree of struggle, this is how kindly tame the snack monster beast and gain full control of it:

Start small… Like ridiculously small. The hardest thing about it is that it sounds too easy. Gaining control is a process, not an event!

Go for a better choice, instead of avoiding snacking completely. For example, have protein ice cream instead of Ben & Jerry’s. It’s about making progress, while reducing your resistance.

Make sure that you’re eating enough throughout the day. Oftentimes, deprivation of food during the day, signals your brain that food is scarce so when eating, you’ll eat with the intention of hoarding whether or not you’re aware of it.

Start practicing these three elements today and let us know how are you taming the beast.

To your success!

Ready to kick the snack monster to the curb?

Free 5-Day Transformation Kickstart Challenge

👉🏼 www.erinandsarit.com/tkc

Bangin' Body Blueprint (discounted to $47 ⏰):

👉🏼 https://special.erinandsarit.com/bbb

The scale is not the end-all-be-all to our weight loss progress.

There are several other ways to measure progress that don’t dishearten us on a daily basis.

It’s important to know that it’s not about the one thing you eat here or there that messes you up and unwinds all of your progress.

It’s the things we do on a CONSISTENT basis that determine the results that we’re getting.

If you eat well the majority of the time and aren’t 1) lying to yourself or 2) completely binge eating… then the one little thing here or there isn’t going to make you gain back a pound or 3 pounds in a matter of a day…

Other great ways to track progress:

• Taking photos each week or month
• The size of your clothes or how they fit differently over time
• Your mood
• Your energy levels
• Your quality of sleep
• Other people commenting on positive changes they see in you
• The confidence you gain by following through with what you say you’re going to do.

If you need to…. Bust the scale or have someone else in your house hide it from you.

To check out more ways we can help, see below:

FREE Transformation Kickstart Challenge:

👉🏼 www.erinandsarit.com/tkc

Bangin’ Body Blueprint:

👉🏼 https://special.erinandsarit.com/bbb

FREE workout program:

👉🏼 https://special.erinandsarit.com/sque...

FREE nutrition program:

👉🏼 https://special.erinandsarit.com/7shred

1-on-1 coaching program (application):

👉🏼 https://share.hsforms.com/1h_uN3J_2To...

FREE Supplement Guide:

👉🏼 https://special.erinandsarit.com/supp...

When it comes to weight loss, many say that they want to lose weight, but few are committed to getting it done.

What’s the difference between being committed to losing weight and simply being interested in it?

And where are you TRULY at?

It starts with your language and it ends with your actions.

Things you might say if you’re interested but not committed: “maybe”, “I will try”, “if,” “depending on”, “only if”, etc.

They’re very non-committal.

Gaining awareness regarding these words is key because the actions that you will take will proceed the language that you use.

Commitment is a skill. It’s a habit that you develop over time through repetitive action. Commitment is seen through consistent effort, sacrifice, the ability to endure pain, perseverance, courage, effort, etc.

In order to make sure that you’re continuing to build momentum in your journey, make it a point to continue to raise your level of commitment.

This is a journey that has no end and never really gets ‘easier’... You just keep getting better.

We live in a society that misleads people to failure because we are taught that fast results are realistic and will really work. It’s exciting… which draws us to them. The problem with that is that fast results do not involve developing the skills needed to keep the weight off.

No great result can be built without commitment and one simply cannot push further than his level of commitment.

To continue building your commitment follow these steps:

• Acknowledge your environment and the language that’s used
• Become aware of your language and actions and how indicative they are of your commitment
• Rinse and repeat

To your increased commitment and success.

E&S

Check out more of what we do below:

Bangin' Body Blueprint (discounted to $47 ⏰):

👉🏼 https://special.erinandsarit.com/bbb

Free 5-Day Transformation Kickstart Challenge

👉🏼 www.erinandsarit.com/tkc