7 Easy Steps to Increase your Energy

Meeting people all over the world and discussing their challenges I find one issue keeps standing out, lack of energy. I can sympathize with these people because I use to work in IT and found myself tired all the time. I would workout, train in Martial Arts but still was not feeling energetic.

Taking courses learning about health and wellness I was able to understand how our bodies work. I was able to change my nutrition, exercise, sleep, reduce my stress levels right away. I was able to see my energy increase in the matter of a couple of days.  I’m sure you’re asking how did I do it, I’m going to give you 7 Easy Steps on How to Increase Your Energy.

1)      Sleep – go to bed at 10:30pm in your local time zone. This way you get your proper sleep and if there are no other blocking factors or health issues you will start to build energy.

2)      Nutrition- Make sure you are eating Certified Organic Whole Foods (Proteins, Carbohydrates, and Fats) in the right ratio for you unique Metabolic Type.

3)      Hydration – Makes sure you are drinking good quality water Evian, Fuji…etc ½ your body weight in pounds in ounces per day

4)      Exercise – Make sure you have a properly designed exercise program that meets with your lifestyle and fitness goals. Remember train don’t drain

5)      Harmony – Your life should be in Harmony, don’t take on what you can’t handle. We all have 24 hours in a day 8 hours for sleep, 8 hours for work (most of us) and 8 hours left over.

6)      Stinken thinken – Too many of us get caught up in what is going on in our lives. We keep going over and over situations that consume us. These thoughts can manifest physically over time if not dealt with.

7)      Have Fun – Last but not least have fun and take time each day to have fun.

These are just simple steps you can start implementing in your life immediately. There are more advance techniques that I do recommend to people. For those of you who want more information sign up for my e-letter which gives more advance techniques at http://www.knssconsulting.com

Love & Chi

Brandon Krieger H.L.C. level 2, C.M.T.A. ®, N.W.S.

Website: http://www.knssconsulting.com

Twitter: http://twitter.com/Brandon_Krieger

Youtube: http://www.youtube.com/knssconsulting

Business Development

Sitting here on Sunday January 24th, just finished reviewing a marketing course that I completed  6 months ago.  I realized that my website and marketing was not following my dreams of how I want to help people.  I realized that when I first initially setup my website  it was all about me and what I can provide.

After going back through my website a few times I have updated the content but today I noticed that my menu’s where still corporate terms, very business like.  When I was in IT (Computers) I was very formal and technical. Now being in Holistic Lifestyle Coaching I’m connecting to people on a personal level. As well connecting to my core values of meeting great people and business friendships all over the world.  I have met people from the UK, Mexico, all across Canada and the United States. The way I want to run my business and meet people it becomes challenging especially because I still have IT in my blood. When I see a new application, website or gadget I just want to play with it like a little kid.  Up until a few weeks ago I had 2 separate blogs (Ning & WordPress) 2 Facebook accounts, 2 Youtube accounts, 2 Twitter accounts, numerous amount of tools and applications.  So you can see how my old IT habits and joy can become time consuming.

Plus, because I’ve learned all my marketing, website development and business strategies on my own as I’ve developed my business. I’ve had to use market research to see how I can best serve the people I work with.  This is one of the strategies I coach my business friends.

I’m currently going to do the same for the next few months because I see that people are having more challenges in their lives because of the economy and I want to know how I can better serve our community.  I have heard from a few people about some challenges they are having, but I want to hear from you.  This way I don’t make my service about what I can offer, I make it about you and what you need.  What ever it may be, how to improve your health, exercise, nutrition, relationships, career, business…etc. I want to know how I can help you.

Trust me I can ramble on and on about what I think you want to hear, but I’m not going to know for sure unless I ask you. So here it goes I’m asking you, letting me know what’s on your mind, what area’s in your life or the people around you are finding.

Click on this link below and let me know your thoughts.

Take Survey

Love & Chi

Brandon Krieger H.L.C. level 2, C.M.T.A. ®, N.W.S.

Website: http://www.knssconsulting.com

Twitter: http://twitter.com/Brandon_Krieger

Youtube: http://www.youtube.com/knssconsulting

How to Take on 2010 Holistically

How many of us look over the past year and say “I wish I could have done… ” or as the New Year approaches you are thinking, “This year I’m going too…”

I have been in the same situation numerous of times, recapping the years that have past and coming up with “New Year Resolutions” to achieve in the up coming year. I can honestly say that each year I have personally made a laundry list of goals I wanted to accomplish and have been able to fully complete only a few. There are people out there that are able to write out their list of 5, 10, 20…etc goals to achieve in the New Year and are able to complete them. But, like myself there are so many people that can not do it because life seems to throw us challenges.

Three years ago, I learned a way to setup realistic holistic goals that not only was I able to accomplish them, but I was also able to enjoy the journey. The system that I learned is detailed and takes sometime to get it down. I want to give you the overview and a few tips so you can start working on your Holistic New Years Resolutions.

1)      Understand and live your Core Values.

2)      Know your Legacy and live it daily.

3)      Do not set more then 3 Goals at a time.

4)      Draw out a mind map on how you are going to accomplish each goal.

5)      Figure out how you are going to do 1 action per day to work towards each of your goals.

Here are some tips that are very helpful for setting goals. Think of goals like children; you have to care, feed, play with and love them. If you can only handle taking care of one child then do not set yourself up for caring for 3 children. I use this analogy because it is so true when it comes to goals. If you can not spend the time, feed, nurture, and love your goal(s) how are you going to be able to accomplish them? That is why when I teach people about goal setting I teach them how to properly manage their expectation and how to set realistic goals. This way they can accomplish their goals without getting overwhelmed and quitting.

Once you have this foundation down you can easily set S.M.A.R.T (Specific, Measureable, Action Oriented, Realistic, Timed) Goals and have a successful New Year!

I want to wish everyone a Happy New Year.

Love & Chi

Brandon Krieger H.L.C. level 2, C.M.T.A. ®, N.W.S.

Website: http://www.knssconsulting.com

Twitter: http://twitter.com/Brandon_Krieger

Youtube: http://www.youtube.com/user/knsssconsulting

Are You Learning the Right Health Information?

It’s Saturday and I’m out shopping for clothes with my girlfriend. I’m near the women’s change room, waiting for her to come out and show me what she has picked out, when I over hear a few women talking about how their clothes don’t fit.  The very next sentence, they ask each other, “Where should we go for lunch?”  What’s the first place that comes up?  No surprise to me, it was McDonald’s and Wendy’s. One of them follows with a comment about how these restaurants’ salads are “so healthy for you.”

There are so many people like this, trying to fight with their weight, diets, working out, etc. with the wrong information about what is healthy.  The wealth of media out there and the billions of dollars of advertising going into falsely educating the population on what they should eat to lose weight and be healthy is horrifying. Much of what we hear about processed and/or commercial food being so good for you is misinformation. People are not aware of all the chemicals, food colouring, additives and preservatives that are in those foods. On top of that, when you cook and/or microwave these chemicals they become something completely different. No wonder our society is getting sicker and sicker. More people are developing allergies, colds, flues and have weaker immune systems. On top of our stressful lifestyles of trying to keep up with the Jones’s, this is the perfect formula for disease.

We need to take control of our health by first consuming the right nutrients to look after our health. I’m sure your asking at this point, “How do I do this?”  First start by eating certified organic whole foods 80% of the time (5 days out of the week, for example Monday to Friday eat each meal as healthy as possible) and 20% (say, Saturday and Sunday) throw caution to the wind and eat some fun foods. (Hamburgers, Pop, Chips, etc.) This will help your body get the nutrients it needs 80% of the time which in this day is really good. Second, drink good quality water (Evian, Fuji just to name a few brands I recommend to my clients). You want to make sure you drink ½ your body weight in ounces per day (150lbs person would drink approximately 3 litres of water). Third, exercise at least 20 minutes per day. This doesn’t mean go to the gym each day; 3 to 5 times a week is sufficient, depending on your fitness and experience levels. I highly recommend you consult with a personal trainer before starting any exercise program. Fourth, find out if you have any food sensitivities. This is important because if you’re sensitive to some of the foods that you’re consuming it could be causing inflammation in your stomach (among other things, but that is a another article in its own). Food sensitivities might be a reason why it’s so hard for you to achieve six pack abs.

Start with these 4 tips and you will see a difference on how you feel. Remember, if you take care of body it will take care of you.

For more information you can contact me:

Brandon Krieger H.L.C 2, C.M.T.A

What Is a Holistic Lifestyle Coach

What is Holistic Lifestyle Coaching?

 

How many people know what a Holistic Lifestyle Coach is or what exactly do they due? We are all familiar with Massage Therapist, Chiropractors, Physiotherapist, Naturopaths…etc How would you or someone you know benefit from a Holistic Lifestyle Coach?

 

First let me ask you this, do you know anyone that’s had relationship problems, work/career challenges, financial debt issues, exercise and/or nutrition goals, health issues, spiritual questions…etc? I’m sure we all know someone that has faced one of these problems if not several of them.

 

A Holistic Lifestyle Coach looks at the whole person, their Personal, Professional and Spiritual life. They take in to consideration all aspects of the person’s experience because “For every action there is an equal and opposite reaction” –Newton’s Law. That holds true in the experiences we have in life, from how our personal life affects us, to our professional and our spiritual beliefs. Every choice we make has an out come, it is our decision that create the lives we live day to day. Our health, wealth and relationship are all controlled by our decision day to day, minute by minute.

 

Now I’m sure you are asking how does a Holistic Lifestyle Coach help? A certified Holistic Lifestyle Coach knows how to ask the right questions to help you achieve your dreams. Just like any coach they are able to mentor you through those challenges no matter what they may be. If you need someone to pick you up when you’re down, be in your corner to cheer you on, or kick you in the butt to get you going. They are there to make sure you stay on track, remember the shortest path between two points is a straight line.  Don’t get me wrong life comes up and tries to knock you off the path and that’s where the Holistic Lifestyle Coach comes in. To help you get through that bumps in the road and get you back on track.

 

Brandon Krieger H.L.C 2, C.M.T.A

http:///www.knssconsulting.com

 

 

 

 

 

Christmas Survival Guide

How to make it through Christmas Holistically

 

Christmas is only 6 weeks away, parties are coming up and Christmas shopping is going to get more hectic as the big day approaches. With the Christmas season comes drinking, eating fun foods (Deserts, lots of food, drinking…etc), spending time with family and friends. This season causes people to develop short tempers, impatience, frustration…etc. I am sure we have all seen or know someone that gets affected in one of these ways around this time of the year.

Here are some tips to help enjoy this Christmas and not become a scrooge this season

1)      We all have great parties to go to with a smorgasbord of food and deserts. Make sure you eat properly over Christmas. Balance out your meals with good quality carbohydrates, proteins and fats (Certified Organic is highly recommended). Have a good meal before deserts being more generous with the proteins before you start drinking and/or eating a lot of deserts.  This will help balance out your insulin levels (Sugar levels) which will help stabilize your hormones, energy and moods. My rule of thumb is try to eat as best as possible 80% of the time and throw caution to the wind 20% of the time. Which means 80% of the time eat certified organic whole foods in balance with your bodies unique needs (Metabolic Typing) and 20% of the time go out party, drink, eat the fun foods you enjoy.  For Example Monday to Friday is the 80% Saturday and Sunday 20%.

2)      Try to exercise 20min to 30min per day even if this means going for a walk in the snow. We all need to keep the metabolism going as well de-stress from some not so jolly Christmas partiers.

3)      Rest as much as you can, we need to recharge our batteries when we have a chance.  I recommended that you go to bed around 10:30pm when possible and if you’ve had a great night of partying. Take it slow the next day. As we get worn down we have less tolerance to deal with people and our immune system gets weakens which can lead to colds and flues this time of the year.

4)      Try to complete your Christmas shopping at least 2 weeks ahead of Christmas before you get into the Christmas rush.  Where lots of people rushing around, frustrated trying to finish their shopping last minute…etc. These people have less patience and shorter tempers closer to Christmas. No point going into a lion’s den if you don’t need to

5)      We all have different types of friends and families that we love in their own special way. Make sure you plan out your Christmas visiting that you enjoy it. If you can only spend 30min with someone over Christmas do yourself a favor and only schedule 30min. This way you leave happy and can enjoy your Christmas visiting.

6)      When you eat all the good food around and sweets to follow this can rob the body of water.  The Solution to pollution is dilution. To prevent this dehydration drink lots of good quality water (Evan, Fuji) ½ your body weight in ounces per day to keep hydrated through the seasons.  For example 150lbs person is equal to approximately 3 liters of water.

7)      Last but not least have FUN with family, friends and have a Happy Holiday!!!

 

 

Season Greetings,

 

Brandon Krieger H.L.C 2, C.M.T.A

http:///www.knssconsulting.com

Who do you know that’s struggling with weight loss?

So many of us are trying to find a quick fix to weight loss, be it a diet a friend told us about, weight loss program we read or saw on T.V, going to the gym 4 to 5 times per week trying to work as hard as you can to lose the weight. Trying all this with little to no results and feeling terrible through the process. It’s time to learn how to lose weight easily and be able to keep it off.

 

Hi my name is Brandon Krieger I’m a Holistic Lifestyle Coach Level 2 through the C.H.E.K Institute and a Certified Advance Metabolic Typing Advisor through Health Excel.  I’ve had the challenge of trying to lose weight for several years, weighing as high as 235lbs at one point.  I have tried weight loss programs, point systems,  restricting calories, low fat diets, no carb diets. With little to know results. After my Holistic Lifestyle Coach Level 2 course I was able to learn how to properly setup a program that works.  I have been using it for myself  for over 3 months and have lost  25lbs so far.  Plus I’ve developed a system on how to use it with my clients and they’re getting great results as well.

 

I know there are people out there like me that have been struggling with weight loss and need a solution that works for them.  If you were going to go to another C.H.E.K Practitioner it could cost you $135 and up per hour session or if you went to a Naturopathic Doctor it could cost $85 and up per session.

 

What I am going to offer to the next 25 people who are frustrated with their weight and want a solution that has worked for 1000’s of practitioners

Is:

1. Customized diet plan
2. Shopping list
3. Sample Meal Plans
4. Lifestyle Coaching to help them overcome emotional eating
5. Nutrition Coaching
6. Cooking Recommendations
7. Exercise Program Design
8. E-mail support
9. And much much more

 

This program would normally cost $135 per session or more, I normally charge $95 per 60 minute session.  For the next 25 people I am going to offer this package for only

$65 per session.

 

This is a deal you don’t want to miss out on E-mail me at info@knssconsulting.com or call me 416-239-9351 NOW because I don’t know how quickly this package deal will sell out. I want you to be one of the 25 people to take advantage of this opportunity. So e-mail me or call me NOW!!!!

Brandon’s looking at doing an Online Course

If you were to do an Online Course what would you like to learn?

It’s been a while since I posted, did some marketing or even did a video. I’ve been completing a few lose ends that I took on that I got to busy to finish. I completed the P.P.S Success Mastery Program from Paul Chek http://www.ppssuccess.com. I’m just finishing up my review for Holistic Lifestyle Coach Level 2 which I’m using the O.P.I.R (Overview, Preview, In-view, Review) method of studying.  Which has really helped me learn the information and be able to teach it to my clients.

Over the the past few weeks I’ve had an idea of doing an online course that people can do from home. I understand because of the economy people are stressed, looking for work, creditors calling them, not eating or exercising properly which is affecting their health. You might know someone like this, I know I have talk to several people having these challenges.

I’m looking at setting up a course to help people learn how to overcome their challenges Personally, Professionally and Spiritually.  Some of the topics we’ll cover are

1. Nutrition
2. Exercise
3. Understanding your I, We and All Value
4. Developing your Legacy
5. Assessing Your Financial situation
6. How to develop Goals
7. How to put all this together

These are the topics I’m looking at having in the course and I am open to your suggestions. As well feed back if you know anyone that might be interested in learning more about these topics or needs help in one of these areas.

I would love to hear back from you Send me a message on Twitter (Twitter.com/Brandon_Krieger) or e-mail me at info@knssconsulting.com

I’m looking at setting up this course starting next week, I know it is fast but I know people are looking for help with their challenges.

Thank you everyone,

Brandon

 

 

Who is your best doctor?

Have you been struggling with health issues, weight loss or weight gain, been on medication or in pain for years and want a solution?

My name is Brandon Krieger, I’m a Holistic Lifestyle Coach (Level 2) who lived with back pain for years, going from doctor to doctor in pursuit of a solution. I was sent for many X-rays, MRIs, etc. with no relief from my back pain. After years of searching, I finally found a solution to heal my back and it has worked for me ever since. I’ve taken that solution and developed it into a system that I now use with my clients in teaching them to overcome their health concerns.

I know there are so many people that are doing what I did, going from doctor to doctor, not finding solutions and getting frustrated along the way. Just like me, you want answers.  Well, look no further!

On September 26^th 2009, at 11:00am

I will be doing a live talk at Ultimate Sports Therapy to help answer your health concerns and give tips that you can apply immediately after leaving. You don’t want to miss this talk — it will change your life!

Call Now to confirm your attendance to this live session:  (905) 290-1584  –  Seats are filling up fast and are going on a first-come first-serve basis.  Admission is $40 per person and it is mandatory you bring a note pad and pen.

Go to http://www.ultimatesportstherapy.com and click “Contact” for directions.

End of Brandon’s Weightloss Challenge

Hi everyone it’s 4:43am right now on September 10th 2009. I started my weight loss challenge on July 27th, 2009 with the goal to get down to 200lbs before my HLC 2 course. This was a great learning experience for me and I learned a lot about training myself and how it relates to other people. First I wasn’t in as good of shape as I thought. I actually gained muscle in for the first few weeks which kept me either balanced with my weight or I gained weight because muscle weigh’s more then fat does. I also learned that sensitivities play a big part in how you digest your food. When I finally received my sensitivity test and eliminated the foods that were bad for me the weight started to come off.

I started on July 27th with these stats

weight = 222lbs
chest = 45 inches
waist = 43 inches
hips = 42 inches
My Goal is to be down to 200lbs as of August 28th, 2009

On September 10th and still going here are my current stats

weight = 215lbs (loss of 7 lbs)
chest = 41 & 1/2 inches ( loss of 3 & 1/2 inches)
waist = 38 inches (loss of 5 inches)
hips = 40 inches (loss of 2 inches)

In 7 Weeks I lost 7lbs and 10 & 1/2 inches in total.  My goal still is to get down to 205lbs for my birthday and by the end of this year to be at 185lbs.  Since completing HLC 2 I have learned a lot of new skills that I’m going to use on myself first and test them out before I start implementing with my clients. Rotational diets, different types of exercises..etc  I will keep posting updates about my weight and my progress here and there to let you know how things are going.

If you have any questions you can contact me on twitter at http://www.twitter.com/Brandon_krieger

Thanks you everyone for your support

Day 16 to 20 of Brandon’s Weightloss Challenge

Good morning everyone,

I have a good week nutritionally and health wise but a bad week personally. On Tuesday there was a lightening storm was pretty bad. So bad that the a lightening bolt hit just across the stress and took out the transformer which left me without power until Thursday morning. I had to do some catch up with my clients because I had to e-mail out forms, questionnaires and information I promised them. That is why I haven’t had a chance until now to post on the blogs until today.

Nutritionally I had a great week my eating is been on track after the fun UFC night and I have lost 4lbs this week. I’m still doing food journals but I wouldn’t be posting them anymore unless you guys want me to. I haven’t received much feed back if they are helping or not so for the mean time I’m going to just do them for myself.

Now the work-outs on my day 1 post I recommended a book “How to Eat Move and Be Healthy” by Paul Chek. I have been doing the Energizer program on Page 175 to 177 and it is such a simple program but I have been losing weight from doing it. I went with this program due to I’ve been trying to build my business, raise money for HLC2 which I wasn’t able to in time I was a little frustrated because of that but that’s how life goes. My back not a strong as it needs to be which I need to develop the strength and keep the alignment so I don’t have an episode. As well just like the name of the program is called Energizer that is also what I need to build through this process.

Let me know what you think I really would appreciate any and all comments.

You can follow me on Twitter at twitter.com/brandon_krieger

Have a great weekend

Brandon

Day 15 of Brandon’s Weightloss Challenge

Good morning everyone,

Today is day 16 of my 33 day weight loss program. People have been asked what’s my weight now and I thought about weighing myself but I’m going to wait until the end so I don’t put more pressure on myself. I feel my cloths are getting loser and my stomach is going down so for me those are great signs. Like I said yesterday my eating was off over the weekend which I know affected my weight but I’m sure this week will be great because I’ve increased my workout and intensity starting yesterday I did 2 work out sessions which I’m feeling it today. I’m a little tight all over after the workout so I’m going to do a cardio day today and stretching. I want to be careful that I don’t build muscle through this process and go up in scale weight. I know when I do workout I build muscle very quickly which is good to speed up my metabolism but bad when I’m trying to go down in weight so quickly. So I’m going to play with my workouts to make sure I have enough resistance training to increase my metabolism but not enough to bulk up.

I was at work at 24hr Vision all day and put in 2 workouts.

Morning workout

12 min of cardio with intervals of 2 min jog and 1 min walk for the full 12 mins
Stretching
1 set 10 reps 4 point tummy vacuums
1 set 10 reps McKenzie press ups

Afternoon workout
circuit training

First circuit was

25 static lunges
25 crunches off an exercise ball
25 Russian twists
25 Push ups
plank for 25 seconds (which was our rest)

Second circuit
12 static lunges
12 crunches off an exercise ball
12 Russian twists
12 Push ups
plank for 12 seconds (my seconds lol was doing this routine with a client so I might of lost count a few times)

so I’m a little stiff right now which is good and I’m going to the gym at 10am today to do some light cardio, stretching and a few exercises.

Here is my food journal from yesterday Monday August 10th 2009.

If you would like to ask me any questions you can contact me on twitter at twitter.com/Brandon_Krieger
I really appreciate any feed back due to I want to make sure this is benefiting you. As well if you would like me to add any other information please feel free to ask.

Thx,
Brandon

Day 14 of Brandon’s Weight Loss Challenge

Good afternoon everyone,

Sunday was a little bit of a right off for me. I watched the UFC Saturday night and bought some snacks for my guests. Needless to say they didn’t eat them all and I was left with some goodies that I finished off on Sunday. Mostly just the pop now I want to add the pops were all organic but still not good for my protein type metabolism. It through me off all day to the point I took a nap at 4pm and didn’t wake up until around 10pm.  I didn’t accomplish much yesterday but got back on track today, like I say 80% of the time eat as best as you can and 20% throw caution to the wind. Well this weekend was my caution to the wind.  But I want to reach my goal by August 28th so I’m going to try to do 90% to 100% from today on.  Plus add some cardio and increase my intensity of my workouts.  look for tomorrows post which will show how I increased my workout.

Here’s Sundays Food journal below

Thanks everyone,

If you would like to ask me any questions you can contact me on twitter at twitter.com/Brandon_Krieger

Day 11 to Day 13 of Brandon’s Weight Loss Challenge

Good morning everyone

Today is day 14 of my 33 Day challenge 19 more days to go.  I want to keep some things in mind this is not your typical weight loss program I’m not doing any caloric restrictions or going to restrict myself to the point I can’t have anything. My rule is 80% eat as best as you can and 20% of the time throw caution to the wind. If you want to drink alcohol, eat pizza, wings…etc go a head. Just make sure you get back on track. For example you will see on Day 13 I had a 20% day at night I went to Kombat Arts BBQ and Spare Ribs, Chicken and a Samosa. Then I had chips, Popcorn, Ginger ale, Root Beer watching the UFC 101 on Saturday.

***Just a side note you wouldn’t see alcohol on my lists at anytime, this is not because I don’t like it, it’s because my body doesn’t. I have a sensitivity to alcohol that makes me break out in red patches all over my body the more alcohol I drink. Like I said I will be getting a sensitivity test hopefully before the 19 days are over just trying to raise enough funds together. I’m telling you this so if you link to drink and are trying to lose weight don’t feel bad just do the 80/20 rule. Cut it out through the week and on weekends when you go out drink and eat lots of protein while you drink. This will help slow down how fast you metabolize the sugar and how fast you get intoxicated.***

So this weekend was pretty good I’m feeling a lot better since I was sick last weekend. I did get in 1 workout on Friday since I felt better.

I have a heavy duty bands from Twist Conditioning that I use to do some of my workouts at home. For more information about where to get them you can contact me at info@knssconsulting.com

here is my work out.

Stretching
1 set 10 reps McKenzie Press ups
1 set 10 reps 4 point tummy vacuums

This below was done in a circuit routine
12 reps bench press off an exercise ball using the bands ( Note Don’t do this unless you know what your doing almost gave myself a concussion)
12 reps bicep curls using the band
12 reps tricep pull downs
10 reps Reverse Hyperextensions off an exercise ball.

I did this circuit 3 times no rest between each exercise. 30 second rest after all 4 exercises were completed for a total of 3 rounds.

*** VERY IMPORTANT!!!! DO NOT try these exercises alone unless you have at least 1 year of consistent training or you are qualified as a personal training. The reason why I say this is because I make mistakes of not securing the band properly and band coming back on me and hitting me in the back of the head. I had my Girlfriend with me who is a Certified Athletic Therapist while I was training and she showed me a different way of securing the band. We all can make mistakes like I did, I just want to make sure you train safe with no injuries.

Here are my food Journals for Thursday, Friday and Saturday.

Thursday

Friday

Saturday

If you click on the food journals it will open up so you can see them better. I know a few people have been asking me and I have updated previous ones to do the same. I will be posting 14 food journals in total to show you examples of my food journals. I don’t ask for more then 14 days from my clients this way I can see what their eating and help them fine tune their eating habits, ratio of protein to carbohydrates to fats and make sure they stay on track.

If you would like to ask me any questions you can contact me on twitter at twitter.com/Brandon_Krieger
I really appreciate any feed back due to I want to make sure this is benefiting you. As well if you would like me to add any other information please feel free to ask.

Thx,
Brandon

Day 6 to Day 10 of Brandon’s Weight Loss Challenge

Good morning everyone,

I know I promised I would post every day my food journal and my workout routine. I am back on track after having a cold that has been going around Toronto for the last 4 days. I’m just fighting off the last bit of it but can’t start getting back into my routine without having to cough or blow my nose. Which I’m sure you guys can understand how hard that is to work out.

While I was sick I made a big pot of Brandon’s Chicken Soap Remedy

4 cups of filtered water
8 Organic Chicken Thigh’s (dark meat for me ) baked
hand full of green beans
hand full of chopped up celery
2 hand fulls of mushrooms
table spoon of celtic sea salt (Put a little in at a time, stir and taste while putting it in to make sure it’s not to salty for you)
1 box of Organic Chicken Broth
put in the fat and grease from the pan I cooked the chicken in.

cook well and enjoy

Which I have been eating for the last 4 days because if I eat anything else it made me feel weak.

That is why I didn’t do any food journals because I felt the same “SICK & very Tired” up until today. Now I’m back in the gym doing my work outs. Plus today will be my first food journal in 4 days.

As for my workouts while I was sick I kept up with

4 point tummy vacuums ( 2 sets x 10 reps)
McKenzie press ups (2 sets x 10 reps)

Thanks everyone for your help let me know what you think I really would appreciate any and all comments.

You can follow me on Twitter at twitter.com/brandon_krieger

Day 4 & 5 of Brandon’s Weight Loss Challenge

Good morning everyone,

Today is Day 6 of my 33 Day Weight loss challenge. Sorry I didn’t post Day 4 and 5 on Thursday and Friday. Thursday was a real busy day at the clinic with clients and didn’t get home until 9pm which to be honest I started to do some marketing work. One thing led to another and I looked at the time and it was 8:30am in the morning, that’s right I stayed up all night updating my website (http://www.knssconsulting.com), facebook, twitter and my youtube channel. I just got into a zone and was able to get a lot done, I’ve been really working hard lately trying to build my business and wanted to get a lot done. My client load has been picking up and I want to keep the momentum going.

I stayed up all Thursday night and all day Friday and I’m sure you can guess what happened. Now I’m sick I have a sore throat and headache. My normal remedy personally because I don’t like to gargle, I have a sensitive gag reflex so I eat salt & vinegar chips, drink 2 litre’s of orange juice and I have made for today a big pot of home made chicken soap.

My Chicken soap sick Recipe Remedy

4 cups of filtered water
8 Organic Chicken Thigh’s (dark meat for me ) baked
hand full of green beans
hand full of chopped up celery
2 hand fulls of mushrooms
table spoon of celtic sea salt (Put a little in at a time, stir and taste while putting it in to make sure it’s not to salty for you)
1 box of Organic Chicken Broth
put in the fat and grease from the pan I cooked the chicken in.

cook well and enjoy

Today I’m going to have a relaxing day, do my stretches, zone exercises. Then sit around and watch movies all day to let my body heal. I will be doing my first video hopefully Sunday August 2nd but depends how I feel.

Here is my Thursday July 30, 2009 and Friday July 31, 2009 Food journals

Exercise routine

Thursday July 30, 2009
Stretch
3 sets of 12 reps of static Lunges
2 sets of 12 reps of Y’s (using a cable machine)
2 sets of 12 reps of T’s (using a cable machine pointing thumbs out)
2 sets of 12 reps of T’s (using a cable machine pointing thumbs in)
1 set of 10 reps 10 second hold for each – 4 point tummy vacuums
1 set of 10 reps Mckenzie press ups

Friday July 31, 2009
Took the Day OFF.

Let me know what you think I really would appreciate any and all comments.

You can follow me on Twitter at twitter.com/brandon_krieger

Have a great long weekend

Brandon

Day 3 of Brandon’s Weight Loss Challenge

Good morning everyone I’m on Day 4 of my weight loss challenge. Day 3 was a busy day working at the gym and running back and forth. I was at the gym yesterday at 9am to 12:00pm which then I came home to watch a video training course about business/marketing from Eben Pagan called Get Altitude. It’s been an amazing course and I’m only 1/2 way though and I have learned so much.

Just found out I have to change my business name which was is stressful because I’ve had it for so long and have become attached to it. Which I know is not good in business. Plus to change it’s going to be a lot of work and hard to come up with a perfect name that people will be attracted to. I know it is better to change it now while I’m just building my business instead of trying to change it later when my business has matured.

Crazy how things work out, life is a constant learning and will never stop. Good thing I love to keep challenging myself hence the 22lbs in 33 days.

on that note here is my food Journal for Day 3 Wednesday July 29th 2009

Here is my exercise routine for Yesterday

-Stretching routine page 88 to 97 from Paul Chek’s Book “How to Eat Move and Be Healthy“

3 sets of 10 reps of Mackenzie press-ups
3 sets of 10 reps 10 second hold per each rep of 4 point tummy vacuums

Then

10 reps of Bent over Row
10 reps of Russian Twists with 10lbs weight
10 reps of single arm bicep curls 20lbs

per circuit 3 circuits in total.

Just downloading some music to my MP3 Player and getting ready to go to the gym for 9am

I will record a video later today and be sending out a notification through twitter.
if you haven’t already follow me at twitter.com/brandon_krieger

Have a great day everyone

Day 2 of Brandon’s Weight Loss Challenge

Good morning everyone,

I’m just starting day 3 of my weight loss challenge and wanted to give you guys my day 2 journal, exercise program and how yesterday went.

Yesterday was a great morning I was able to get a lot done due to how I have setup my work schedule.

Monday/Wednesdays at Vision Fitness in Mississauga Ontario at 8am to 11am then I break for lunch from 11am to 4pm and work from 4pm to 8pm at night.

Tuesday/Thursday 10am to 11am Home office working with my international clients.
Then at Ultimate Sports Therapy from 1pm to 6pm

Friday’s at Vision Fitness from 8am to 11am the rest of the day off
off Saturday and Sunday unless by special appointment

I have setup my schedule this way so I have lots of time to study, workout and have time to relax.

Yesterday I had to go by Vision fitness to pick up a clients blood draw for their sensitivity test they were doing for me. I’m still trying to setup connections with labs in the area to be able to draw due to the M.R.T. sensitivity (Mediator Release Test CLICK HERE for more information) test is requisitioned from an American doctor and I’m in Toronto Ontario which the labs have a challenge getting authorization to draw the blood. One lab that I’m starting to build a relationship with is Gamma -Dynacare labs http://www.gamma-dynacare.com they have been so helpful. But most of my morning was spent trying to get my clients blood drawn and then shipped to the lab in Florida. Which I was able to do and have now setup a system on how to do it for next time.

The reason why I tell you this is because you will see on my food journal there was about a 5 hour gap between breakfast and lunch. Which as soon as I had a chance I ran home made some sandwiches quick and had to run to get treated at Ultimate Sports Therapy as well see a client.

While at Vision Fitness I was able to get a work out in which was

-Stretching routine page 88 to 97 from Paul Chek’s Book “How to Eat Move and Be Healthy“

3 sets of 10 reps of Mackenzie press-ups
3 sets of 10 reps 10 second hold per each rep of 4 point tummy vacuums
2 sets of 10 reps of static lunges

Here is my food Journal for Day 2 Tuesday July 28th 2009

I would like thank everyone for their comments and through this challenge if there is any questions that you have about why I’m doing anything I’m doing through this challenge please let me know. I would be happy to answer and all questions.

I will also be doing a video tomorrow on Youtube so if you have any topics you would like me to cover let me know.

Have a great day everyone and speak to you tomorrow

Brandon

Day 1 of Brandon’s Weight Loss Challenge

Good morning everyone I have gone through day one of my 33 day weight loss challenge. I really understand the challenge most of us have in trying to stay healthy while living a busy lifestyle. Planning out meals, trying to prepare food, while trying to get ready for work all within a couple of hours and trying to find time to get some exercise in. If this sound familiar I’ve been there working as a IT contractor working 12 hour shifts per day 7:00am to 7:00pm being exhausted when I got home not wanting to do anything except watch T.V. and vegetate.  Now running my own business has taken its toll because I haven’t been practicing what I preach because I have been studying like a mad man trying to get a head and have gained at my highest point 55lbs weighing in at 240lbs from 185lbs. Now done to 222lbs as of yesterday from just balancing out what I have been eating but that still isn’t good enough.

That is why I have given myself 2 goals first 1 is to get down to 200lbs by August 28^th 2009 the 2^nd one is to get back down to my original weight of 185lbs by October 6^th 2009 (My Birthday). That is my gift to me, to be healthy for my birthday through eating right for my Metabolic Type, Exercising properly and making sure I keep my lifestyle in harmony.

As promised for the next 33 days I will be posting my food journals as well as my exercise program.  I want to make a note here that all food on my food journals through this process is going to be Certified Organic from 1 of 2 stores in Oakville Ontario either Organic Garage or Whole Foods unless otherwise specified.

I’m going to try to follow the 90/10 rule that I have for myself. This is 90% of the time I will be eating certified organic food that I prepare for myself  in the correct ratio for my Metabolic Type (Parasympathetic Dominate for any of you MT advisors out there) and 10% I will eat out.  I personally do the 10% rule because if I go out and I’m hungry I’m not going to starve myself until I get home or stress about what I have to eat which will through my metabolism off. I will of course eat in the right ratio’s when I eat out, it just wouldn’t be certified organic food.

I’ll be doing a sensitivity test very soon as I get more income coming in to show you my chart and how I will incorporate it to my program. This is very important for example I have found recently through trial and error that I have a sensitivity to rice and it irritates my colon. This is important because there are connective tissues from the colon to the spine which if you guys don’t know I have had problems with.  I have learned and personally found that if I eat something that irritates my colon it affects my back within 1hr or 2.  This might sound strange to some of you reading this and trying to understand this concept for the first time which it did to me when I first heard it from an Athletic Therapist ( Carolyn Zepf Ultimate Sports Therapy) 3 years ago I didn’t want to believe my food was affected my lower back. Sure enough I cleaned up my diet and my back started to feel better. So I have been working on eliminating any food that I could have a sensitivity to Dairy, Onions, Rice, Corn just to name a few. So as soon as I have enough money I will be getting an MRT test and posting my results.

I will be ranting about what I’m doing and things I’ve found for myself through the process to give you a better idea how my system works and some challenges on the way.

Here is what I have completed so far

Food journal Monday July 27^th, 2009

Brandon Krieger Food Journal for Monday July 27-2009

Exercise program

-          I went through the stretching assessment I use for my clients in Paul Chek’s book “How to Eat Move and Be Healthy” took about 1 hr to do from start to finish

-          The I completed

-          2 sets of 10 McKenzie Press-Ups

-          2 sets of 4 Point Tummy Vacuums

-          2 sets of Reverse Hyperextensions off an exercise ball.

-          20 min walk on a tread mill

For more information about the stretching program and a good foundation on how to get started  you can CLICK HERE and order your copy of  Paul Chek’s “How to Eat Move and Be Healthy”  Today!!!

The Ultimate WeightLoss Book

If you want to chat with me directly follow me on Twitter

Brandon Krieger Weight lose Challenge

Brandon Krieger is feed up and has challenged himself to lose 22lbs in 33 days ?

Starting today July  27th, 2009 I have challenged myself  to lose 22lbs before Augst 28th, 2009 which is the date of my Holistic Lifestyle Coach Level 2 Course.  I will be posting my food journals and exercise program daily. As well as recording a video once per week on my progress. This way you can see exactly how my system works and how it can help you.

As of today my measurements are

weight = 222lbs

Chest = 45 inches

waist = 43 inches

hips = 42 inches

My Goal is to be down to 200lbs as of August 28th, 2009.

Post your comments and feed back on Twitter at  http://www.twitter.com/Brandon_krieger  I will be on there daily.

Thank you every one