TUNE IN TO LEARN: What to avoid at any grocery store or anywhere where food is sold What to buy at any grocery store Ingredients, whole foods, packaged food Shop like the healthiest, fittest, most awesome you would! READ MY FINAL HEALTHY BLOG OF 2018 YET?! To make this year, the healthiest, the fittest - your most impactful year yet?! ON MEDIUM Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation Consultan...
Dec 24, 2018•14 min•Season 13Ep. 24
TUNE IN TO LEARN: How to handle your food to increase nutrition value not to rob yourself of it How to store food properly How to eat your garlic Frozen or fresh? What oils and fats to use for cooking Why I don't like meal prepping and meal deliveries Eat your nuts, NOT nut butters Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE YOUR PERSONAL FREE Q&A !!! http://...
Dec 23, 2018•17 min•Season 13Ep. 23
TUNE IN TO LEARN: How to build a fail-proof plan to stick with ANY diet, nutrition, meal plan How not to fail with your daily meals How to succeed, when you don't have time to cook What to do, when you are out and have nothing with you to eat What to do to survive the holidays and celebrations How to eat healthy while traveling How to handle other people, so they stop bugging you about changing your diet Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent...
Dec 22, 2018•19 min•Season 13Ep. 22
TUNE IN TO LEARN: The most well-researched diets and nutrition trends that are worth your attention Nutrition trends on our plate that unite all diets Personalized approach that everyone must follow no matter what diet you love Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE YOUR PERSONAL FREE Q&A !!! http://bit.ly/askmeonskype Created by Angela Shurina http://ww...
Dec 21, 2018•28 min•Season 13Ep. 21
TUNE IN TO LEARN: We eat food, not macros When it makes sense to count macronutrients How counting and changing macronutrients can help you to reach your weight, body composition and health goals How to start counting macros How to make counting macros simple and flexible for life , so you could follow your meal plan anywhere without counting anything Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy wit...
Dec 20, 2018•19 min•Season 13Ep. 20
TUNE IN TO LEARN: How to lose weight, how to lose fat without counting calories, how to start The quality of food fat loss - how to build your diet around that concept What eating behaviors will help you to lose weight without calories What food groups I'd eliminate and replace for the weight loss period How flawed counting calories is and why you can never count on it for life-long progress Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How...
Dec 19, 2018•20 min•Season 13Ep. 19
TUNE IN TO LEARN: How to know if you need to recover and rest more ? What you can do to recover better and faster Healthy and Effective sleep routine 101 - the basics Stress Management basics Few things to try to relax and recover better, what I practice regularly Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE YOUR PERSONAL FREE Q&A !!! http://bit.ly/askmeonskyp...
Dec 18, 2018•25 min•Season 13Ep. 18
TUNE IN TO LEARN: How to exercise for fat loss /weight loss How to exercise for a fitness model physique: muscles + low body fat How to exercise for muscles, especially if you have troubles building muscles Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE YOUR PERSONAL FREE Q&A !!! http://bit.ly/askmeonskype Created by Angela Shurina http://www.CreateYourself.Toda...
Dec 17, 2018•20 min•Season 13Ep. 17
TUNE IN TO LEARN: Minimum effective dose of exercise to maintain health, mental and physical performance for many years of your life The kind of exercise you need every single day, if you were lucky to be born as a human being The kind of exercise you need few times a week The kind of exercise you need every 30 minutes Exercise for your heart health Exercise for strong bones and to prevent death from falling later in life Exercise to maintain high level of mental performance that directly influe...
Dec 17, 2018•21 min•Season 13Ep. 17
TUNE IN TO LEARN: How to organize your meals Where to eat - NOT at your computer desk answering emails How to have a proper meal, enjoying your meal, feeling satisfied, stopping when you had enough How to have a great digestion at all times How to eat at business dinners and lunches How to prevent overeating and binging My cookie-procrastination technique to manage late-night eating "A little bit better" technique to stop eating junk Need help with meal plan? Fat Loss? Weight Loss? Not sure how ...
Dec 15, 2018•28 min•Season 13Ep. 15
TUNE IN TO LEARN: What hunger is all about - NOT about how much you eat When to eat for a better hunger management What to eat at each meal What tastes make you hungrier and what tastes keep you satiated Hydration and drinks to decrease your hunger Best training for less hunger Sleep - your main hunger management ally Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE Y...
Dec 14, 2018•19 min•Season 13Ep. 14
TUNE IN TO LEARN: How too much water can kill you, and how much and how fast you can safely drink Coffee, tea and hydration: does it count? Food and hydration How to hydrate while training Diet sodas - health and weight loss Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE YOUR PERSONAL FREE Q&A !!! http://bit.ly/askmeonskype Created by Angela Shurina http://www.C...
Dec 13, 2018•22 min•Season 13Ep. 13
TUNE IN TO LEARN: The most important principle of healthy eating that you need to apply no matter what diet you are on Optimal fasting window according to the latest research Average/normal portion control for different food groups Supplements to take daily - you live daily, nobody's getting younger, some supplements are like teeth brushing - work best when applied daily! Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shr...
Dec 12, 2018•26 min•Season 13Ep. 12
TUNE IN TO LEARN: Lesson 1. What not to eat. If you are interested in long-term health, high energy levels, peak mental and physical performance, good vibes and good looks! Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE YOUR PERSONAL FREE Q&A !!! http://bit.ly/askmeonskype Created by Angela Shurina http://www.CreateYourself.Today/ Text Me Your Thoughts and Ideas...
Dec 11, 2018•28 min•Season 13Ep. 11
TUNE IN TO LEARN: 3 strategies to set up yourself for successful and long-lasting body transformation Food School New Year Plan - let's create it together! SEND YOUR QUESTIONS HERE: Angela@createyourself.today Your Skype Q&A Scheduler Created by Angela Shurina http://www.CreateYourself.Today/ Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First Change Leadership & Culture Transformation Consultant EXECUTIVE & OPTIMAL PERFORMANCE COACH...
Dec 10, 2018•15 min•Season 13Ep. 10
TUNE IN TO LEARN: What brought Scott, someone not in the health or fitness industry, to his journey into exploration of longevity practices, fasting and keto diet, breathing techniques and other lifestyle tools. How Scott is taking his cancer "chances" under control You think limiting your choices is hard with so much variety of food all around you? Think again! Scott spends lots of his time in the restaurant environment and manages to fast and stick with any diet he chooses! Weight loss success...
Dec 06, 2018•16 min•Season 13Ep. 6
TUNE IN TO LEARN: Let's repeat main points about habit building - essential skill to master to succeed in anything Is keto safe for seniors? Is fasting safe? How about slowing down metabolism and starvation mode? What if you are like me and have appetite for huge portions? Can you still lose and maintain weight? How? My profile on Quora, THE site to get any answers Your Skype Q&A Scheduler Created by Angela Shurina http://www.CreateYourself.Today/ Text Me Your Thoughts and Ideas Support the ...
Dec 05, 2018•24 min•Season 13Ep. 5
TUNE IN AND LEARN: 4 principles of habits, according to neuroscience , to help you build any habit How to use 4 principles of successful habits in your daily life How to design your environment to succeed at building habits How to stack your habits How to make your habits satisfying and attractive How to make habit-building easier and why it matters Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear Food Pyramid Updated: Practice in my kitchen Need h...
Dec 04, 2018•27 min•Season 13Ep. 4
TUNE IN TO LEARN: How to eat according to the best nutrition/health knowledge using your plate as a tool How to eat every meal How to build plant-based meals How to eat after workouts Healthy Eating Plates in pictures on my IG HERE Rich in Protein Whole Foods HERE Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE YOUR PERSONAL FREE Q&A !!! http://bit.ly/askmeonskyp...
Dec 03, 2018•25 min•Season 13Ep. 3
TUNE IN TO LEARN: How eating more not less can help you to stick with your healthy eating habits Change your co-working space to lose weight Moving to a new place can re-boot your healthy eating habits with no willpower Shop online to eat better Why "coffee meetings" are better than "lunch meetings" Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE YOUR PERSONAL FREE Q...
Nov 28, 2018•19 min•Season 12Ep. 28
TUNE IN TO LEARN: What I do to make sure I always "make" a healthy choice How to not let traveling and special occasions mess up your healthy habits What to keep in the house and outside the house to support your healthy habits "A little better" technique - how to avoid all or nothing behaviors, that can cancel all the hard work Why creating "zones" in your house might be a game changer for your healthy eating How to create "mental environment" that supports your healthy habits My video mastercl...
Nov 27, 2018•20 min•Season 12Ep. 27
TUNE IN TO LEARN: What my morning, day and night routines look like If you don't run your days - your days run you! Structure gives place for stress-less creativity. Discipline gives freedom. NO successful person rolls out of bed "hoping" it will work out going with the flow, doing what he/she feels like. Wim Hof Breathing Tony Robbins Priming meditation My sleeping routine video CYBER Monday Offer: 6 months of coaching, $799. If you sign up a friend, your friend gets 10% off - you get 2 weeks f...
Nov 26, 2018•19 min•Season 12Ep. 26
TUNE IN TO LEARN: How many hours you need to fast minimum daily Good daily meal routine to supply basic material for health and performance Essential supplements Healthy eating is a basic human skill anyone needs to master, anyone, interested in staying alive and healthy, performing well mentally and physically till the very last day Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving your...
Nov 23, 2018•26 min•Season 12Ep. 23
TUNE IN TO LEARN: How to train after and in-between holiday festivities How to eat, what's really important and what not to do Other lifestyle basics to get back to the soonest after holidays and in-between HAPPY THANKSGIVING! Give Thanks - Eat Turkey! :) My holiday newsletter: NEWSLETTER Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE YOUR PERSONAL FREE Q&A !!! ...
Nov 22, 2018•14 min•Season 12Ep. 22
TUNE IN TO LEARN: My best proven nutrition tips to "trick" you hunger and holiday cravings What to eat before your holiday meals to naturally eat less crap Routine and holiday hydration basics How to procrastinate to eat less cookies My holiday newsletter: NEWSLETTER Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE YOUR PERSONAL FREE Q&A !!! http://bit.ly/askmeons...
Nov 21, 2018•19 min•Season 12Ep. 21
TUNE IN TO LEARN: What metabolic syndrome is aka broken metabolism How to know if your metabolism is broken How to approach weight loss with metabolic syndrome Books I recommend for practical strategies: Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How ...
Nov 20, 2018•20 min•Season 12Ep. 20
TUNE IN TO LEARN: 3 types of fat loss What you need to focus on NOW, if your problem is STRESS FAT - NOT treadmill Diet and exercise principles for stress fat loss Sleep Mindfulness practice Focus and attention What is stress? Why do YOU have a lot of it? YOUR FREE Q&A call to design your own lean body meal/fitness/lifestyle plan: Call Scheduler Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy witho...
Nov 19, 2018•18 min•Season 12Ep. 19
TUNE IN TO LEARN and TAKE ACTION: What I've found in a regular supermarket in Russia What's wrong with products VS foods The problem with "Everything in moderation" The problem with food supply and food industry today FOOD SUPPLY FROM AROUND THE WORLD Documentary - let's make it together! In a food business? Thinking of getting into it? How about forming an alliance? Instead of fighting other "Good Food" companies - how about a union? Together is better. Together we are a true power. Together WE...
Nov 15, 2018•15 min•Season 12Ep. 15
TUNE IN TO LEARN: What you should pay attention to when it comes to the healthiness of your food My coaching tips on managing the amount of food you eat in a human way, no calories or macros counting - probably the most important skill when it comes to healthy eating and weight management! Questions?! YOUR FREE Q&A call to design your own lean body meal/fitness/lifestyle plan: Call Scheduler Text Me Your Thoughts and Ideas Support the show Brought to you by Angela Shurina Behavior-First Chan...
Nov 14, 2018•23 min•Season 12Ep. 14
TUNE IN TO LEARN: What is a human specific diet? Why you can't eat everything at a grocery store Two-week food experiment, that will change your life, mental and physical performance - no, it has nothing to do with carbs or calories Simple eating routine, meals, times, that are proven to work the best How to structure and design your meals Night Shades Food List: Processed Foods Grains Added sugars and sweeteners Dairy Nuts and seeds YES! oils: olive, coconut YES! food additives: sale, herbs and...
Nov 13, 2018•20 min•Season 12Ep. 13
