Nov
11
0

The Five Pillars of Wellness with Dr. Braxton A. Cosby The Fat Doc & Smashon’s Fitness Brand Ambassador!

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Nov
4
0

Become a Health Coach!

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Do you want to help people change their lives for the better?  

Are you a natural healer?  Do you want to be a health coach AND make a great living?  The Institute for Integrative Nutrition is for you!

I get contacted ALL the time on how to become a health coach.  

The number one school I recommend is The Institute for Integrative Nutrition because you get comprehensive training, not only as a health coach and trained in over 100 modalities of nutrition, but you learn HOW to run a successful health coaching business.

The most successful health coaches I have seen come out of  The Institute for Integrative Nutrition.    

Make a difference AND make a great living!  Learn more about the program here!

https://portlandwellnesscoach.com/IIN

The most successful health coaches I have seen come out of  The Institute for Integrative Nutrition.    

Make a difference AND make a great living!  Learn more about the program here!

https://portlandwellnesscoach.com/IIN

Enroll for the full program today!  

Also receive a free pdf of my book, Self-Coach Your Way to More Energy when you sign up in full for the course!

Email me here for your free copy, upon confirmed enrollment:  edie [@] smashon.com

Get started today!

Also, check out my radio interview with The Institute for Integrative Nutrition graduate Lindsey Smith.

Lindsey is a graduate of the Institute for Integrative Nutrition.

As an author and speaker, she’s deeply passionate about helping others live a healthy and happy life.

One reader described her as a “young spirit rocking an old soul,” while another declared her to be the “next generation Arianna Huffington.”

Her stories and tips have been featured on the Liza Oz Show, MindBodyGreen and CBS News. She is also one of the leading contributors on ehow.com.  When she’s not drinking kale smoothies, you can find her writing, speaking and rapping about self-love.

 www.FoodMoodGirl.com

Listen to the interview here!

Check Out Self Help Podcasts at Blog Talk Radio with TheWellnessCoach on BlogTalkRadio

 

Check Out Self Help Podcasts at Blog Talk Radio with TheWellnessCoach on BlogTalkRadio

Interested in doing what Lindsey does?  Want to learn all about how you can live a heathier life or transform your passion into your career?  Check out this site for more information on the Institute for Integrative Nutrition:

https://portlandwellnesscoach.com/IIN

Also receive a free copy of my book, Self-Coach Your Way to More Energy when you sign up in full for the course!  

Email me here for your free copy, upon confirmed enrollment:  edie [@] smashon.com

Find out more about The Institute for Integrative Nutrition here:  https://portlandwellnesscoach.com/IIN

Class start dates are 9/15, 10/20, and 1/12.  Get started today!

Find out more here and start on your new path!


More about The Institute for Integrative Nutrition!

 

  • We’re Not Just a School; We’re a Movement.
    • Mission-driven organization creating a health revolution
    • Health advocacy in local communities
    • Lobbying in Washington D.C.
    • Charting a course for the future of the Health Coaching profession

 

  • Improve Your Health and That of Your Family and Friends
    • Learn powerful new ways to heal yourself, by yourself
    • Find the value in true nourishment
    • Use the tools you learn at the School to heal others

 

  • Charitable Contributions: Mercy Corps
    • An organization with a heart
    • Tuition money will go towards an important cause
    • Enable better nutrition and education in communities most in need

 

  • 100 World-Class Educators
    • Leaders in healthcare, holistic health, education, and wellness
    • Celebrity Visiting Teachers
    • Business training from experts in entrepreneurship, personal finance, and marketing

 

  • 100 Dietary Theories
    • We go beyond USDA government guidelines
    • Students are equipped with the knowledge to help them understand bio-individual client needs

 

  • Best Online Learning Experience
    • Cutting edge app compatible with Apple and Android devices, and on the web
    • Audio and video delivered through state-of-the-art online learning
    • Note: Tuition increasing because of improved Learning Center

 

  • Health Coaching Career
    • Begin health coaching and seeing clients half way through the program
    • Do work that is aligned with your heart
    • Have a meaningful impact through your career by addressing one of the biggest societal problems

 

  • University Partnerships and Certification
    • IIN Health Coach certificate
    • College credit (up to 29 credits) at Goddard, Maryland UIH, and Excelsior
    • Continuing education units (up to 43) from SUNY / Cal State Long Beach

 

  • Vocational Training/Business Support
    • Fast Track program offering business building tools and coaching
    • Marketing lessons, client attraction, materials, communications support
    • Business development, building blocks for entrepreneurs, and step-by-step guidance on how to start a practice
    • Free website and business cards

 

  • Holistic Approach
    • Bioindividuality and primary foods help people find a unique diet/lifestyle that works for them
    • Understand how lifestyle factors (relationships, careers, physical activity, spirituality) affect health

 

  • Live Conferences
    • Opportunities to connect with the IIN community and Joshua Rosenthal
    • Hear lectures live from our visiting teachers
    • Inspiration for building your business
    • LiveStream

 

  • IIN Community/Network
    • Coaching circles and group coaching support
    • Webinars
    • Access to staff though online community and Facebook
    • Meet-ups

 

  • Environmentally Friendly/Sustainable Business Practices
    • Our office is “green”
    • Online training program saves paper
    • We provide public transport stipends for our staff

 

  • Lifelong Learning
    • Continuing education, even beyond the program
    • Joshua travels to teach in local communities around the globe
    • Opportunities such as Book Course

Plus, get a gorgeous website template, hosted by The Institute for Integrative Nutrition like Lindsey’s!

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Change your career and life forever today!

Nov
4
0

8 Foods That Will Ramp Up Your Metabolism with The Fat Doc Braxton A. Cosby!

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              First off, let’s define metabolism: the process by which your body converts what you eat and drink into energy. #eatlessmovemore              — Braxton A. Cosby (@BraxtonACosby) November 4, 2015

 

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Oct
28
0

6 Alternatives to Running: Burn Calories & Shed Pounds with The Fat Doc & Smashon’s Fitness Brand Ambassador Braxton A. Cosby!

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Hello everyone and welcome back to another night of ‪#‎FatFree‬ with me, the ‪#‎FatDoc‬. Tonight I’m dishing the goods on the 6 exercise alternatives to running that will help you burn calories and shed pounds!

Everybody does it at one point in their lifetime, but as time passes, our bodies age and yield to the clock, making it more and more difficult to continue to do it; at least at a rapid pace. And although we used to enjoy it so much, most of us trend towards the “Never Will Do It Again” end of the spectrum, rather than the “I Need to Do It, Even If it Hurts” end. No, I’m not talking about sex (although that topic will come up in this article), I’m referring to the art of running.

Yes, you may have never looked at running as an art-form at all, but from a therapist perspective, it is all that and so much more. To define running more clearly, one should look at it from a kinesiologist’s point of view.

At baseline, walking is merely catching oneself’s center of gravity (imaginary section of the body – usually mid-line in the trunk – where your center of mass is located) back over your base of support. This entails rotating the pelvis and advancing both lower extremities one at a time. There is also a lateral shift from side to side and slight elevation during what we therapists call the “Gait Cycle.” All this equates to (when done successfully) is produce efficient walking speed with a normal cadence.

But running is another ball game in an of itself. It involves moments of both feet being off the ground simultaneously, multiple muscle groups contracting and relaxing at high velocities in order to maintain speed and efficiency. ‪#‎eatlessmovemore‬ ‪#‎FatDoc‬

And let’s not forget the coordination between the arms and legs, while maintaining an erect spine. Thankfully, the brain modulates all these activities at a subconscious level and we barely have to break a sweat to do it; only to maintain it over time. ‪#‎eatlessmovemore‬ ‪#‎FatFree4Life‬

But again, like I said earlier, it’s just not an easy activity to perform as we get older and although it is an amazing way to burn calories, it really really hurts. Believe me, I know. After running competitively for over 10 years, the only thing I run now is my mouth! Holla back!

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But I digress. Whether you hate running or you love it, you need to know some alternatives to running because t’s great to switch it up a bit every now and then and challenge your body in different ways to get results. So I’m going to spill the beans on 6 OTHER ways to get’er done.

 

 

1. Swimming – as many as eight different muscle groups can be activated in just one stroke! Both upper and lower body muscles get in on the fun.

2. Jumping Rope – easily burns at least 13 calories per minute while using more muscles than jogging, and also challenges balance and coordination.

3. Indoor Rowing – you seen people sitting on the stationary machines right? Well, you can average 12.5 calories per minute with this exercise. 30 minutes, equals 375!!! ‪#‎eatlessmovemore‬

4. SEX – oh yeah! By average men burn 100 calories while women expend 69 (yes, 69) during the average sex session, as reported by research from the University of Montreal. FYI – average sessions run about 25 minutes. ‪#‎FatFree4Life‬ ‪#‎FatDoc‬

5. Battling Ropes – a little difficult to perform correctly, but very effective in shedding calories and burning fat. In terms of oxygen consumption, when performed correctly, you can take off about 10.3 calories per minute. And your arms and core will begin to look great too. Add in some alternating lunges to pick up the pace.

6. Kettlebell Swings – can be modified by using – wait! If you can;t buy a kettlebell, you don’t need to do this exercise. Use the right equipment on this one folks. The University of Wisconsin performed a study in which participants were able to burn a whopping 20 calories per minute and jacked up their heart rate to 93% of the maximum rate during the course of a 20 minute workout. ‪#‎FatDoc‬ ‪#‎FatFree4Life‬ ‪#‎eatlessmovemore‬

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There you have it my friends. Once again I’ve stripped away an more excuses you’ve been hiding behind. Running hurts – try these other options and the great things is that most of them can be done at home and with a PARTNER! Especially number 4. I’m just saying! Be safe and keep being fit.

Look for Braxton’s new health book, FAT FREE FOR LIFE: 13 PRINCIPLES OF GUARANTEED WEIGHT LOSS AND ULTIMATE HEALTH, from CHARISMA HOUSE, on January 6, 2016.

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Oct
21
1

The Ten Best Reasons to Stay with Your Fitness Routine with The Fat Doc Braxton A. Cosby & Smashon’s Brand Ambassador!

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— Braxton A. Cosby (@BraxtonACosby) October 21, 2015

 

 

 

 

 

 

 

 

 

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Oct
14
0

The Fat Doc’s Three Favorite Arm Exercises to Get You Ripped! w/ Dr. Braxton A. Cosby Smashon’s Fitness Brand Ambassador

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Hello All!
Welcome back to another nightly chat with me, the FatDoc. I know we all would love to have guns for days, meaning, arms of steel that can crack walnuts. And to keep it real, it’s hard as heck to build muscle in the arms anywhere near some of your favorite sports heroes and top models out there without some serious hard work, And even then, it is still an arduous task. But I’m here tonight to spill the beans and school you on what it takes to make the progress you desire.
‪#‎eatlessmovemore‬ ‪#‎FatFree4Life‬

 

Before I start, let’s breakdown a couple of exercise principles that you can’t ignore. These must be in place in order to get any results, no matter how hard you work.

First up, training frequency.

For the best results, 2-3 times a day is the recommended frequency for strength training and adding a little cardio 1-2 times a week if you really want to burn fat and/or lose weight.

If you begin your routine and get results early, remember this – you’re not on easy street yet. You have to continue to push the envelope. Add a rep or 2 to the mix, and/or increase the number of sets. Once you result begin to plateau, pick up the frequency even more, to possibly 4-5 times per week. Shocking the body is key!

How about exercise tempo? Tempo is the speed of the repetitions. Speed is everything when it comes to muscle building. Fast and slow twitch muscles respond to varying speed. Large motor units (fast twitch) respond to explosive, lighter weight, fast lifts and smaller motor units (slow twitch) love slower, heavier lifts. Varying the type of contractions (eccentric/concentric) will definitely do the trick.

‪#‎FatDoc‬ ‪#‎FatFree‬ ‪#‎eatlessmovemore‬

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Lastly is progression. The simplest thing that you can manipulate is the amount of weight. When you finish your last rep and your muscles are not begging you to stop and take a long break, you aren’t lifting enough. Increase at a rate that is both heavy enough to challenge you, yet light enough that you can manage the lift throughout the full ROM.

Now that we have that out of the way, let’s get on with the exercises,shall we?

 

1. Dips – Dips are a great workout because they can help to add definition to the tricep, bicep, deltoids, chest and back. You can vary the speed, number of repetitions, weight and angle of movement in order to maximize results.

How to Perform – Look straight ahead & keep your body as straight as possible while using the normal shoulder width grip or closer. You want to come down as deep as you can (preferably until your biceps touches your forearms) to get a better triceps workout but coming down far enough at least until your elbows are at a 90 degree angle is good enough.

Once you can do anywhere from 5-to-15 bodyweight dips then it’s time to start doing weighted dips if you really want bigger arms & chest.

2. Pull ups – Pull ups are compound exercises that work not only work your back and arms (latissimus dorci, bicep/tricep) pull your body up while your abs prevent your lower back from arching.

How to Perform – Proper Pullup form starts hanging on a pullup bar. Grip the bar shoulder-width apart with straight arms. Pull yourself up by pulling your elbows to the floor. Keep pulling until your chin passes the bar. Lower yourself all the way down until your arms are straight. Then pull yourself up again. You can emphasize your arms by gripping the bar with your palms facing up. These are Chinups and they’re effective for building bigger arms.

Lastly and one of my favorites, Push-ups. You may recall that I did an instructional YouTube video on how to perform it properly. I will attach it shortly. Check it out, after I pass on the knowledge.

3. Push-ups – Push-ups are one of the best exercises ever invented because they work a multitude of muscle from the arms and chest, to the core and even legs. They require zero equipment while building strength in all of the right places and they have hundreds of variations to keep things fresh.

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How to Perform – When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Your feet should be set up in a way that feels right and comfortable to you. Keep your body in a straight line – from the top of your head down through your heels. Your head should be looking slightly ahead of you, not straight down. Now, slowly lower yourself down to the floor, barely touch it with your chest, and then come back up. At the top of your push up, pause. Your arms should be straight and supporting your weight.

 

 

When it’s all over (pain and sweat), following these simple three exercise faves will have you seeing results in no time. Goodbye flab, hello fab!

Here’s the link to the push-up vid I promised you. Stay safe!
https://youtu.be/BGnPlGigzpg

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Sep
30
0

Dr. Braxton A. Cosby’s Top 5 Protein Sources to Get Your Sexy Back! With #TheFatDoc! #EatLessMoveMore #Smashon

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Sep
23
0

Stress & Its Effects with Dr. Braxton A. Cosby, The Fat Doc & Smashon’s Fitness Brand Ambassador

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Welcome to another late night romp with the ‪#‎FatDoc‬ on ‪#‎FatFree‬ as I kick the knowledge on STRESS and it’s EFFECTS. ‪#‎eatlessmovemore‬

Are you stressed out? I mean, mentally maxed to the bone to the point where you can’t find a way to stand right side up? The pressures of life seem to be closing in on you by the second? Well, it’s time to change your perspective and get things back on track. Because you can and you need to…

WHAT IS STRESS? – Stress is the body’s natural reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. It is important to know that stress is a part of life. You can experience stress from your environment, your body, and your thoughts. Although you can’t avoid it, you can do things to modulate the effects of stress.

Stress should not be ignored. It can play a major part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety. Your body’s natural response to stress is to increase your heart and breathing rates by releasing hormones (we’ll talk about this later), thus giving your brain more oxygen, so you can react faster and smarter to problems. You are better equipped to cope in tough situations.

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What are some stressors? – Responsibilities at work and at home; negative life events like divorce or death of a loved one; physical illnesses; and disasters. ‪#‎eatlessmovemore‬ ‪#‎FatDoc‬

Did you know that exercise is a stress? Well it is. But exercise is a good stress because it is asking your body to respond to forces placed upon it, such as resistance (from weights) and fatigue (from endurance or cardio training).

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So what we need to do now is zero our focus on outcomes. So let’s take a closer look at the effects of stress on the body. Stress has an immediate effect on your body. In the short term, that’s not necessarily a bad thing, but chronic stress puts your health at risk. ‪#‎eatlessmovemore‬

Some responses to stress include but are not limited to:
Insomnia
High blood pressure
Headache
Erectile dysfunction
Weight gain
Depression
Heart attack
Stroke

So what can you do to turn the tide if you are suffering from distress? Here are three guaranteed ways to make your stress go away.‪#‎eatlessmovemore‬

First – Take a serious chill pill. Look in the mirror and repeat after me: It’s not as bad as you think it is. You’re not as bad as you think you are. Honestly, if you begin to take yourself a little less seriously, things turn around immediately.

Second, you need a stress relieving activity. Sex (ultimate response to negative feelings in the form of pleasure – spouse necessary), or an exercise program that focuses on resistance training that floods the body with endorphins (the feel good chemical) that help to block out the stressful feelings, will do nicely. ‪#‎eatlessmovemore‬

Third – How about the spiritual side of things? Where do you stand? Seriously – you are first a spiritual being having a human experience. You are not the summation of life’s mishaps and troubles. True peace will come from increasing your relationship with God and staying in constant communion with Him. He has embedded within you the purpose and knowledge. You need only to step out in faith, release the negative energy building up inside and walk out the path you are destined to live. The reassurance you need that everything will always be alright for those who are called according to purpose will be more than enough to carry you through any tough time. ‪#‎eatlessmovemore‬

For more on this great topic and for the complete article, please check out my website at www.braxtoncosby.com on 9/25/2015. You’ll be able to access it on the front page, but also feel free to read up on anything else you see of interest. Thanks for stopping by!

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Sep
16
0

Six Ways Anger Kills – Ask The Fat Doc & Smashon Fitness Brand Ambassador Braxton A. Cosby!

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Sep
9
0

Tackling Exercise Myths with The Fat Doc, Braxton Cosby! Myth: Getting Rid of Belly Fat Doing Crunches or The “Ab Machine”

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Welcome everyone and thank you for stopping by. This is ‪#‎FATFREE‬ and I am the ‪#‎FATDOC‬. Tonight I am running my mouth and spitting out the facts on exercise and fitness myths that may be making you and/or keeping fat on you.

The exercise myth I’m tackling tonight is: Doing crunches or working on an “ab machine” will get rid of belly fat.

Don’t we wish it was that easy. Think about it. Everyone would be walking around with a six pack if that were true. Unfortunately, the people sporting six-pack abs are a small minority. Don’t believe me? Look around at the people in your house, neighborhood or even who you work with at your job. How many of them are sporting a washboard stomach. #eatlessmovemore

So don’t believe everything you hear on those late-night infomercials! While an ab-crunching device or simple crunches might “help strengthen the muscles around your midsection and improve your posture,” being able to “see” your abdominal muscles has to do with your overall percentage of body fat. If you don’t lose the belly fat, he says, you won’t see the ab muscles. Leaning out is the best strategy to getting it done. Continuing to focus on exercise without eating properly will condemn you to a ‘kegger’ stomach rather than the coveted 6-8 pack.

Next one: Swimming is a great weight loss activity. Yeah, it is. But that doesn’t mean you’re going to drown the fat from your body by lapping the pool.

Yes, while swimming is great for increasing lung capacity, endurance, coordination, muscle control, increasing muscle tone, and even helping release some unwanted stress, unless you are swimming for hours a day, it may not help you lose much weight at all. ‪#‎eatlessmovemore‬

The reason why? Buoyancy. This property of water supports your body, and allows you to not work as hard as if you were on land. So, you are actually getting less out of a workout that you may assume. If you compare the work output of the average swimmer versus the average walker/runner, most likely the land-goer is expending much more energy. Let’s face it: who wants to risk drowning by passing out when working too hard. ‪#‎eatlessmovemore‬

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The best practice is to track your caloric output when you run versus swimming, along with your heart rate and compare the two. If you are burning more in the pool, great. But if not, you may need to increase simple things like the speed at which you swim laps and the various strokes you use. Doggy-paddling just isn’t going to cut it folks.

Three: If you’re not working up a sweat, you’re not working hard enough. True and False. Simply put, sweating is not necessarily an indicator of exertion or effort. In actuality, sweating is your body’s way of cooling itself. We aren’t fortunate enough to regulate our body temperature by panting like our K-9 friends. We have to use the water to remove heat through evaporation.
‪#‎eatlessmovemore‬

 

And yes, while you are putting forth some effort in your workout, you happen to sweat, don’t be fooled. There are much more important measurable that hint at how hard you are working. Things such as heart rate, respiratory rate, caloric output and blood pressure changes (anything higher than 20 mm HG is too much). You don’t have to soak your clothing to get results. And let’s face it: some people just don’t sweat that much. So it’s possible to burn a significant number of calories without breaking a sweat: Try taking a walk or doing some light weight training.

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Lastly: Fasting will help me lose weight quicker. WRONG!!!!

Your biggest weigh loss will come during sleep, if you raise your metabolism. It’s all about energy expenditures.

If you expend a lot of energy, your body knows that it needs more of it. Most energy systems of the body (if not all) are time dependent – more time, more energy released. When you are awake, you’ll tap into CP, ATP, or even glucose driven systems. So your brain anticipates what activity is about to be called upon and communicates to your body in a lot of the above-mentioned fancy jargon that simply says, “I don’t have a lot of time, I need to burn quickly.” So your body responds and acts accordingly.

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So that’s it for tonight gang. Hope you learned something new. Big take away: there’s no easier way to maintain good health than to live smarter. Educating yourself before starting any program will help you maximize your results. Take care! #eatlessmovemore #FATFREEFORLIFE 2016