There are many barriers that can make starting a weight-training program very challenging. First of all, there’s the intimidation factor. Weight-training isn’t as simple as it’s cousin Cardio. There are a lot more ways of getting it wrong than right and there is literally a hundred different ways of doing a simple bicep curl. Second of all, there’s the time you need to put in, and if you’re already dedicated to a cardio program, that might be the extra time you think you don’t have to spare. So, if we could make it simple, and not have you spending hours in the gym, or better yet, even give you the option of doing it from the comfort of your home – then we might have the answer to making weight training a staple in your exercise diet! I call this routine the Bottom to the Top to Done Workout because we start working out the bottom of your body and gradually move to the upper part until you’re finished. (watch the video for the full workout demo) You've got seven minutes from the bottom - to the top - to done! It's as simple as that!! Until the next workout, Inspire to Aspire! Get more Exercise Videos and a FREE download of my new Book ==> http://www.krisjsimpson.com/free-downloads/ Like this episode? Please share it! My blog, videos, and podcast are ad-free ONLY because you share my work!

http://www.krisjsimpson.com/how-to-relax-decrease-stress-in-five-minutes-with-this-technique Have you been in a stressed state lately and haven't been able to relax? It's challenging to remain in a relaxed state these days because there is so many distractions, and so many things to do and so little time to do them. So it would be paradoxical to think that taking five minutes out of your intensely busy day to relax and do nothing would be beneficial. But this is the paradox that allows us to do so much more in our life with grace and ease. Stress is just the modern day word for fear. And it affects our F.E.A.R.S. In my book; the All Inclusive Diet, I explain that our F.E.A.R.S or the five-facets of our lifestyles (Food, Emotions, Activity, Relaxing and Sleeping) are influenced by our state of being. When we are in a stressed state, we behave quite differently than if we were in a relaxed state. We make different food choices; we tend to be more reactive in our relationships with others, and have higher levels of emotional variability. Our activity decreases as being active become less of a priority when we are dealing with crisis or conflict in our lives. We don’t take the time to relax because there’s no time for it and our sleeping patterns change as well. I would like to share with you a five-minute relaxing technique which will allow you to create some space so that you can begin to get a perspective on the reality of a stressful situation. It is that moment in time that you will be able to resolve it. I call it the Four B’s of Being Present. It is something that I practice each morning. Here are the steps: 1. Breath: Do four cycles of this timed breathing sequence: Inhale – 4 seconds Hold your breath – 7 seconds Exhale – 8 seconds 2. Beat: Place your right hand on your left chest so you can feel the beat of your heart and continue to focus on breathing normally. 3. Blessed: Ask yourself internally this questions - What have I been blessed with? What do I have in my life right now that I am thankful and grateful for? This could be a person, the place you are in currently or a particular thing that you have in your life. Focus on your answer and keep repeating it internally. 4. Blessing: Ask yourself internally these questions – What do you need to be blessed with? What do you need currently in your life that would enable you to be a better person? Something that will help you serve more people in your life (this could be more courage, more patience or more compassion). Focus on your response and continue repeating it. This practice should be done in a quiet place, sitting upright in a comfortable position, preferably with your eyes closed. It should be done for a minimum of five minutes, but you can extend the time if you wish. I recommend working up to 20 minutes. Watch the video for a full demonstration. The focus of this practice is not on the intensity, but rather the consistency. It will bring immediate relief if you are currently under stress, and with continued practice, it will allow you to avoid getting into a stressful state in the first place. Inspire to Aspire, KJ P.S Don't miss your oppurtunity to grab a free copy of my new book The All Inclusive Diet here ==> www.krisjsimpson.com/books

Have you ever got frustrated with how off track your eating has become? Have you said; “that’s it, I’m going to start a meal plan on Monday!”   Then perhaps you scoured the internet for a diet that you thought would be a good fit for you (the faster the results, the better).   I need to tell you that there’s a much more efficient way to clean up your eating and start feeling better about yourself.   I remember when I started meal planning as a competitive bodybuilder.  During those years, I learned three critical lessons, and that’s what I am going to share with you today.   I call it the three “F’s” or the Food Formula Framework, and it’s these three steps that will help you create a long-term, self-serving and sustainable meal plan.   1.     Food: needs to be organized into 4+1 groups. 2.     Formula: serving sizes and quantities need to be established. 3.     Framework: a day to day plan that combines and times your food to keep you energized throughout the day. This is the method I now teach today, and it has allowed thousands of people to start taking an active and responsible approach in what will determine their well-being, health, and vitality.    It works if you, work IT! Get the Meal Planner here ==> http://www.krisjsimpson.com/free-downloads

Are Grains Helping or Hurting You? Have you ever wondered or believed that grain-based products, like bread and pasta, are what causes weight gain and obesity? That eating grain-based products can leave you feeling bloated and gassy and that maybe you are gluten sensitive, or allergic to gluten? Or perhaps that it is grains that cause inflammation in the body and inflammatory diseases like arthritis, IBS or leaky gut syndrome. Are you unsure of what grains that you should be eating and which ones to avoid? In this video, I am going to show you… The history and varieties of grain types and how they are packaged and prepared for us to eat. What’s to love about grains: Fibre Minerals & Vitamins Phytonutrients, antioxidants, and enzymes What you should look out for: Processed Grains Quality & Quantity What are the myths: Are you gluten sensitive? Do grains cause inflammation and weight gain? What you need to do next: Eat more whole, unprocessed grains Eat alternative non-grain carbohydrate foods Self-test to see if you are gluten sensitive Or, get medical testing for gluten sensitivity and celiac disease Listen for an in-depth dive into the world of grains that have been part of human history since the beginning! Go to www.krisjsimpson.com/free-downloads for the meal journal and planner mentioned in this podcast

Have you ever found yourself in this situation… You went to the gym on a day that you didn't eat very well, or perhaps didn’t eat very much, and you experienced these symptoms: dizziness, nausea, weak, rapid heart rate, or a lot of sweating. These are the symptoms of low blood sugar or hypoglycemia. I have seen many clients that had these symptoms while we were training and felt like maybe I had given them the purple cool-aid.  What I did have to give them was a power-aid to get their blood sugar back to normal levels, which in turn brought them magically back to life again.  When they are coherent enough to have a conversation, the first question they typically ask me is; what should I eat pre and post workout? There are two ways of answering this question, the simple way, and the scientific way.

Have you ever wondered what it would take for you to have a perfect day? A day of high energy, and drive, and motivation. Of inspiration, intuition, and a day where you had a peacefulness, and a content-ness about you.  A day where everything was in balance. Where you felt that you had some control over your lifestyle. You did some forward thinking in the foods that you would eat and how you prepare them. You made some time to get active. You were aware of your emotions, and where able to manage them and didn’t get lost in negative feelings like resentment, envy and the fear. I had to ask myself the question, what was the perfect day for me? My life was upside down until I created and implemented a short-list or my personal to-do list which was all about what is important to me. What energizes me. What empowers me. What can change a bad day into a perfect day.   Watch this video and learn how to build your Short-List so that your To-Do list includes YOU!