DO NOT make a New Year's Resolution

Posted on December 24, 2017 by Christian Bossert - cbossert

For most people, New Year’s resolutions simply do not work. The follow-through with a New Year's resolution is nearly as predictable as snow in Florida. HIGHLY unlikely. Let’s talk about the famous 1960s-1970s Stanford “Marshmallow Study.” In this study they brought in 4-6 year old children and presented them with an Oreo cookie, a marshmallow, and a pretzel. The children were told that they would receive a second treat if they waited 15 minutes. Some children immediately ate their treat, while others patiently waited the 15 minutes in order to receive two treats instead of one. The researchers then followed up with the participants during the 1980s. What they found was amazing. The children who delayed gratification during the Marshmallow Study were more likely to be fulfilled in their life, career, relationships in their adult lives.

What does this tell us? Quick easy results may not give us what we're looking for. One of the best decisions one can make is to not make New Year’s resolutions, but to make goals instead. Multiple goals. Physical, professional, relationship, and personal bucket list goals. Where is somewhere you have always wanted to visit? Is there someone, a friend or family member, that you wish you talked to more? Are you satisfied with where you currently are in your career? Set big goals. Losing weight is not a good goal. It’s not. Wanting to lose weight just for the sake of losing weight isn’t going to do anything for you. What is the reason behind losing weight? Is it to look good in a bathing suit? Why the heck is that important? Who doesn’t want to look good in a bathing suit. This is a good start, but not sufficient to implement the will power necessary when times are rough in February. When life is crazy and it seems like you don’t have time for anything, your relationship, bucket list, spiritual and professional goals will carry you towards making decisions that reflect where you want to be in six months.  

Researchers have looked at success rates of people’s resolutions: The first two weeks usually go along beautifully, but by February people are backsliding. And by the following December most people are back where they started—often even further behind. Why do so many people not keep their resolutions? Are people just weak-willed or lazy?

According to researcher John Norcross and his colleagues, who published their findings in the Journal of Clinical Psychology, approximately 50 percent of the population makes resolutions each New Year. Among the top resolutions are weight loss, exercise, stopping smoking, better money management and debt reduction.

I’m not asking you to write down what you need. An “I need to lose weight” mentality is setting the bar low for yourself. This isn’t about what you need. It’s crazy when we start to realize that we limit ourselves by setting these yearly ‘resolutions’. We always do it. I’m encouraging you to think about what you want. In your wildest craziest dreams, what is it you want. Start every single day with gratitude. Find three things that you are thankful for each day. Then think big. Lean into fear, get out of your comfort zone, and go after what you WANT! 

Pack on the Pounds

Posted on December 22, 2017 by Christian Bossert - cbossert

Odds are you will put on weight over the holidays. If you didn’t have experience in this area you wouldn’t be reading this. It’s okay, you’re not alone. I too have experience in indulging in “too much Christmas ham.”

We know how to do it. It’s easy. A cookie here. A cocktail there. Pecan pie? Why not? It’s the holidays. You should indulge. This is what we’re told. This is what we know. Why should this change? I’ll tell you why. It is because you want to change. You are tired of gaining weight. And you are over busting your behind to lose it in January.

Since I have your attention let’s collaborate. Let’s make a game plan this holiday season not to pack on the pounds. Enjoy the food that comes along with the celebration, but have a strategy to counter our limited willpower.  

1. Drink Water You know this. You know how to do it. Make it happen. Water is found in its pure source, sparkling, fruits, and vegetables. Fruits and veggies have a ton of water in them, but it’s difficult to determine how much. Bottom line, these foods will keep you hydrated and feeling good. Shoot for at least eight 8 ounce cups a day. Drinking water will help you feel fuller and help you avoid over-eating. I love the app Plant Nanny. It provides a fun incentive to keep track of your water intake, plus it sends reminders when you go too long without drinking water.

2. Movement Simply getting off our arses during the holidays isn’t easy. How do I know? I’m one of you. I used to sit around watching football, movies, and playing video games. In recent years decided to make a change. Scheduling activity into my day such as a yoga class, running, weight lifting or playing a sport have made a major impact in my will power, and helps start burning off those mashed potatoes.

3. Lay off talking politics How often has a political discussion left you feeling peaceful? I can’t say that I feel too good following a heated political discussion. Going political can be a willpower killer.  When we feel frustrated, we are inclined to make unhealthy choices, such as more alcohol and greasy food. We all have opinions. Sometimes we don’t agree. This is a good thing. Otherwise we would be in North Korea where we wouldn’t be able to share our opinions at all. If politics do come up shift the convo in another direction. Did you see Star Wars? what are your thoughts? Who wins, Alabama or Clemson? Stranger Things?

Since you’ve made it this far you clearly intend to keep in shape when most people throw their hands up in defeat. Mucho applause for your determination and willpower. Total role model you are!  

Loving Yourself from the Inside Out

By Christian Bossert

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Imperfect is perfect. We would not be human without our imperfections. They make us relatable. They encourage humility. As the Chinese proverb said, "A diamond with a flaw is worth more than a pebble without imperfections."

You are priceless just as you are. You are worthy of everything you want regardless of your imperfections. Focus on the diamond inside of you. Allow your gifts to shine and allow yourself to use your voice, use your talents, use your uniqueness that makes you YOU!

No matter where you may have imitations there is always an opportunity to connect to be compassionate and to share your gifts with the world. You may never be perfect. None of us are; but you are completely perfect with your imperfections.   

 

Owning My Vulnerability

Christian Bossert on Wellness

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 I must admit, vulnerability and I are not very familiar. It has been a mere two years since I became properly acquainted with the meaning of this word. Growing up, as a child, teen, and young man, any situation that I deemed would place myself in a vulnerable state was to be avoided. From a logical standpoint this made sense because who would want to place themselves in a position in which they are susceptible to physical or emotional pain. 

Two years ago, I experienced the greatest tragedy of my life. We all experience pain and suffering, and this event takes the cake in my life. Without going into further detail, this event changed my life by opening me up to being vulnerable for the first time in my life. This tragedy has been my greatest gift and most devastating reality. 

In the aftermath I turned to my closest friends and family. They were there for me. They allowed time for grieving. They listened to me in my time of need. They gave me space when I asked for it. Most importantly, I gave myself to the vulnerability. 

As a guy it is insanely hard to be vulnerable. There was never any information on how to connect. I didn't know how to communicate my frustrations and disappointments with myself or my performance in school/career, football field, or with my relationships. If I didn't win or get perfect grades (which NEVER happened), I didn't feel good enough. I felt like a failure. A loser. 

Sophomore year of high school we had to decide our nickname for Spanish class. I selected 'Oso' which means bear. Spanish was a difficult class for me. Regardless of how much time or effort I put into the class, I couldn't score better than a 'C' on tests. When I asked questions in class I was utterly confused and routinely provided the wrong answer, if ANY answer at all. My cool nickname that meant bear turned me into the class joke. My classmates selected a new nickname for me, 'Oso-Dumb.' 

This was humiliating. I couldn't stand myself. I believed them and I placed my self worth in their thoughts of me. I never told anyone this, even close friends and family, for I feared being vulnerable (Hopefully my mom won't feel bad when she reads this. Mom, you're the best. Love you!). I felt that if I revealed how I felt to my football buddies they would call me a pu**y, a bit**, or a little girl. I felt lost for I believed that I was intellectually inferior to my peers. 

Even as I went to college at the University of Tennessee and made good grades, went on to grad school, and started my own successful business, I could not escape the feeling of not being good enough. I felt that I had to prove I intellectually belonged. I felt that I always had to validate myself. Then my world was turned upside down. My choices were to sink or swim. There was no other option. I decided to jump in head first to the ocean of risk, uncertainty, and emotion. I began swimming in the vast ocean of vulnerability. 

Learning how to be vulnerable has been a straight up brawl. It is tough to be vulnerable when we are afraid of what people may see or think. It is tough to show up and be our best self when we are fueled by the little monster that is constantly whispering in our ear, "you are not good enough." I found out the HARD way when I shut down vulnerability, I shut down opportunity. I wanted to live free. With the help of two very important guys (brothas from anotha motha ehm... John and Jake), I discovered that I wanted to live free. I wanted to be happy. I wanted to be me. I learned in order to find this freedom I would have to open myself up to opportunity. I had to discover how to be vulnerable.    

The past two years have been the best of my life. I have traveled all corners of the US. Made lifelong friends in Italy and Turkey. My relationships with my friends and family are the best they have ever been. My business is flourishing. I am tackling my crutch of procrastination and fear of public speaking. Next year I will trek to the basecamp of Mt. Everest. I've never been happier. I am more comfortable than ever with uncertain situations, which as an entrepreneur uncertain situations are an everyday thing. 

   

The truth is when we attach our self worth to what we produce or earn, being real gets dicey. We are hungry for people who have the courage to say, 'I need help,' 'I own that mistake,' or 'I'm not willing to define success by my title, income, or relationship status ANY longer.'  Vulnerability is not knowing utter joy or pain, it's understanding both; it's engaging. It's being ALL IN on loving yourself. It's not an easy walk into this arena, but it is where we come alive.

5 Reasons Walking Leads to Fat Loss and May Change Your Life

Christian Bossert on Exercise

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This Spice Can Help You Drop Weight and Lose Fat

Erica Bossert on Nutrition

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8 Ways To Healthier Eating

by Beverly Mazza

1.      Don’t Drink Your Calories!

Cut out the sodas, sweet teas, and all other high calorie beverage. Drink lots and lots of water! If you do not want water at every meal try other varieties of tea such as unsweetened ice tea, green tea, herbal fruit tea, etc. If you want sweeter beverages try flavoring your tea with natural fruit juices. Don’t switch to artificial sweeteners such as splenda, equal, etc.

2.      Swap Your Meats!

Try eating less red meat such as pork and beef and eating more lean meats such as turkey, chicken, and fish. Instead of pork bacon try turkey bacon. Try swapping ground beef for ground turkey or ground chicken (ground chicken is my favorite). 

3.      Make Some Meals Meatless!

Not all of your meals need meat in them. Try a whole grain such as brown rice, quinoa, or whole-wheat pasta with vegetables. You can get creative with the types of vegetables and the way you cook them.  You can still get protein by eating nuts, beans, humus, seeds, spinach etc.

4.      Eat Less Butter!

Butter can make a healthy meal unhealthy pretty fast. Try swapping your butter for olive oil when cooking. If you add butter to your veggies such as a baked potato get creative try adding salsa or olive oil and your favorite seasonings.

5.      Make Your Grains Whole Grains!

If you are going to eat grains make them count! Make sandwiches with whole wheat bread or even better whole grain. Switch white rice for brown rice or one of my favorites mix brown rice and quinoa. The less processed food the better! White bread, pasta, and rice are more processed than the whole grains and whole-wheat versions of the same product.

6.      Eat Less Processed Foods!

When it comes to snacking do not open the most convenient thing and eat it. Try eating fruits and vegetables. If you are craving something sweet eat apples or bananas with natural peanut butter. If you want something salty try humus with bell peppers or carrot sticks. Get creative with your snacks and switch to “real foods” i.e. it came from the ground not a factory.

7.      Less Salt!

In almost all of the food we eat we are getting salt. Restaurants are the worst about over-salting foods. Most people get the recommended intake of salt from the food they eat without adding salt to their meals. When cooking get creative and try other seasonings or use fruit juices for flavor. Less salt does not mean less flavor but less salt does mean less bloating and water retention. 

8.      Let Yourself Splurge Sometimes!

 If you are used to drinking many sodas a day and quit cold turkey chances are you will end up downing a 2-liter of coke. Make your changes slowly and keep them consistent. Every once in awhile let old habits slip in. Make it an occasional treat not an every day habit. Your treats should be healthier verses of old treats such as frozen yogurt instead of ice cream or dark chocolate and fruit instead of candy bars. For any diet to work you have to be able to stick to it, not feel hungry, and enjoy the food you eat! 

Are you or someone you know in need of help? Do you need someone to listen to your struggles with weight loss? Visit www.homefront.fitness and talk to Christian. 

HDL and LDL Cholesterol: What is the Difference?

by Erica Bossert

What happens when you hear the word, “cholesterol”? Do you immediately think to yourself, “that’s the thing that my doctor says I should watch”, or do you think, “Hmm… isn’t that what’s in egg yolks”? You may have even heard that cholesterol is linked to heart disease and that you need to keep it a certain level or you will increase your risk of developing heart disease. The fact of the matter is that cholesterol is in deed correlated to heart disease. However, did you know that not all cholesterol is bad for you? The big difference between the two types of cholesterol that we are going to discuss is that you want your HDL cholesterol to be higher and your LDL to be lower. So HDL = good, LDL = bad.

So the remaining question may be, “why is LDL bad for you and HDL good for you though they are both cholesterol”? To answer your question, LDL stands for “low density lipoprotein”.  In other words, LDL is cholesterol containing an outer covering consisting of a lipid combined with protein. The reason why LDL is considered damaging to your health is that it creates plaques in your arteries, which disrupts the blood flow to the heart, thus increasing your risk of a heart attack or stroke (WebMD). One other thing you may not know about LDL is that it increases with age, no matter what your diet is like. Therefore, as you get older, it is essential that you continue to limit saturated fats and increase the amount of healthy fats, such as omega-3 and the fats found in coconut oil, in your diet as well as exercise regularly.

Now that you know a little more about why LDL is considered “bad cholesterol”, we are going to discuss why HDL is will improve your health. HDL stands for “high density lipoprotein”, meaning it is denser in the middle than LDL. This lipoprotein not only helps to remove LDL from your blood, it also reduces your risk of heart disease with higher levels (WebMD). Here is an analogy to explain more about how LDL and HDL affect you: If you pour leftover grease high in saturated fats down your sink, it can clog the pipes and cause other damages. LDL does the same thing to your arteries; LDL can clog up your arteries and cause many other damages (e.g. heart disease, stroke). However, a pipe-snake or even a running stream of hot water (which I learned from my maintenance guy) can come to the rescue and unclog the pipes, flushing out the grease, and preventing further damages. HDL works just the same in flushing out LDL from your blood to lower your risk of developing the diseases discussed.

Although this is a simple snippet of how cholesterol works, what you hopefully took out of this is that cholesterol is needed, but not all cholesterol works the same. Prevention of heart disease is much less costly than intervention, so including regular exercise and a healthy diet will help to raise your HDL levels and lower your LDL levels. The best preventative medicine for heart-related issues is to take care of your heart now.

Are you in need of help? Do you need someone to listen to your struggles with weight loss? Visit www.homefront.fitness and talk to Christian.