0:00 Intro - Why nutrition planning

0:53 Disclaimer - I am not a medical doctor

1:37 Understanding how grams of macronutrients (Fat, Carbohydrates, Protein) relate to calories

2:00 How my fitness journey started

2:56 How to reverse engineer your nutrition plan to achieve your goals

3:28 made a mistake here. Should have said “How do I cut out 500 calories a day from my food intake so I can lose a pound a week”

3:39 Total Daily Energy Expenditure (TDEE) explained

4:55 Basal Metabolic Rate (BMR) explained

6:15 Using the BMR to help determine TDEE

8:20 Using the TDEE to determine how many grams of each macronutrient to consume per day

8:37 Pros and Cons of different types of fats, protein, and carbs

8:39 Different types of Fats Pros and Cons

9:21 Protein Pros and Cons

11:52 Pros and Cons of different types of Carbs

14:50 Putting it all together to dial in your personally customized nutrition plan

15:15 Goal Driven Macronutrient Planning: Protein

16:35 The 3 Different Body Types: Endomorph, Ectomorph, Mesomorph

16:47 Mesomorphs

17:35 Endomorphs

18:10 Ectomorphs

19:29 Goal Driven Macronutrient Planning: Carbs and Fats

20:47 When to Eat

22:14 Addressing stubborn belly fat (or wherever you naturally store fat)

24:58 Recap

27:17 The Adverse Effects that spiking Cortisol can have in weight loss

28:00 The relationship between Salt and Stress in spiking Cortisol

28:23 The effects of stress in preventing weight loss

29:10 Amygdala or Emotional Hijack Response

30:15 Ways to reduce artificially raising cortisol

30:50 Manipulating stress to reduce cortisol and fat retention

31:10 Box Breathing

32:37 Power Postures

33:08 Healthy Self Talk aka Neurolinguistic Programming (NLP)

33:20 Arrogance vs Confidence

34:25 The 5 Cs of Development

36:41 Living Fit for a Life that Counts


Calculators:

Body Mass Index Calculator: https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html

Basal Metabolic Rate Calculator: https://www.myfitnesspal.com/tools/bmr-calculator

Total Daily Energy Expenditure Calculator: https://tdeecalculator.net/

GymGoal https://apps.apple.com/us/app/gymgoal/id319635831

Myfitnesspal https://www.myfitnesspal.com/

Box Breathing is an effective coping mechanism which allows the practitioner to calm the mental state by controlling and focusing on the breath.

The amygdala, a small gland at the base of the brain, is what produces the Fight, Flight, and Freeze response inside of humans. These responses can happen up to 100X's faster than the executive functions of the brain can act.

The executive brain is where the ability to think clearly, map out strategy, and weight consequences to decisions.

In stressful situations, where emotions are heightened, it is important to get back to a mind state where one regains the power of self-control.

Box-breathing, as taught in this video, along with positive self-talk (NLP), and PowerPosing (with the hands on the hips, head up straight, and chest out), can help the practitioner achieve a more focused, less hyperventilated, and more calm mental state.

My name is John and it is amazing to have you participate in RELENTLESS! Everything we do is to help you and others show up to be better in the world and the situations you may face.

Thank you for watching this! We hope it helps!

With Hope!
John



__

Thank you for watching this video. I hope that you keep up with the videos we post on the channel, subscribe, and share your learnings with those that need to hear it. Your comments are fuel to our fire, so please take a second and say howdy!

Life that Counts is a 501(C)(3) Alabama based nonprofit organization committed to helping people make the best possible decisions for achieving the greatest possible outcomes.

The truth is, you have influence.

Are you intentional with it?

We work with schools implementing positive youth development strategies which have demonstrated healthy results in student life on the campus setting.

Booking: lifethatcounts.org/bookingrequest
Merchandise: http://lifethatcounts.store
Online at www.lifethatcounts.org
Twitter: https://twitter.com/lifethatcounts
Instagram: https://www.instagram.com/lifethatcounts/
Facebook.com/lifethatcounts
Life that Counts on Linkedin: https://www.linkedin.com/company/life-that-counts/about/
John on Linkedin: https://www.linkedin.com/in/johnwilliamsonlinkedin/
For more info, email: info@lifethatcounts.org

0 0

__

Thank you for watching this video. I hope that you keep up with the videos we post on the channel, subscribe, and share your learnings with those that need to hear it. Your comments are fuel to our fire, so please take a second and say howdy!

Life that Counts is a 501(C)(3) Alabama based nonprofit organization committed to helping people make the best possible decisions for achieving the greatest possible outcomes.

The truth is, you have influence.

Are you intentional with it?

We work with schools implementing positive youth development strategies which have demonstrated healthy results in student life on the campus setting.

Booking: lifethatcounts.org/bookingrequest
Merchandise: http://lifethatcounts.store
Online at www.lifethatcounts.org
Twitter: https://twitter.com/lifethatcounts
Instagram: https://www.instagram.com/lifethatcounts/
Facebook.com/lifethatcounts
Life that Counts on Linkedin: https://www.linkedin.com/company/life-that-counts/about/
John on Linkedin: https://www.linkedin.com/in/johnwilliamsonlinkedin/
For more info, email: info@lifethatcounts.org

0 0

__

Thank you for watching this video. I hope that you keep up with the videos we post on the channel, subscribe, and share your learnings with those that need to hear it. Your comments are fuel to our fire, so please take a second and say howdy!

Life that Counts is a 501(C)(3) Alabama based nonprofit organization committed to helping people make the best possible decisions for achieving the greatest possible outcomes.

The truth is, you have influence.

Are you intentional with it?

We work with schools implementing positive youth development strategies which have demonstrated healthy results in student life on the campus setting.

Booking: lifethatcounts.org/bookingrequest
Merchandise: http://lifethatcounts.store
Online at www.lifethatcounts.org
Twitter: https://twitter.com/lifethatcounts
Instagram: https://www.instagram.com/lifethatcounts/
Facebook.com/lifethatcounts
Life that Counts on Linkedin: https://www.linkedin.com/company/life-that-counts/about/
John on Linkedin: https://www.linkedin.com/in/johnwilliamsonlinkedin/
For more info, email: info@lifethatcounts.org

1 0

__

Thank you for watching this video. I hope that you keep up with the videos we post on the channel, subscribe, and share your learnings with those that need to hear it. Your comments are fuel to our fire, so please take a second and say howdy!

Life that Counts is a 501(C)(3) Alabama based nonprofit organization committed to helping people make the best possible decisions for achieving the greatest possible outcomes.

The truth is, you have influence.

Are you intentional with it?

We work with schools implementing positive youth development strategies which have demonstrated healthy results in student life on the campus setting.

Booking: lifethatcounts.org/bookingrequest
Merchandise: http://lifethatcounts.store
Online at www.lifethatcounts.org
Twitter: https://twitter.com/lifethatcounts
Instagram: https://www.instagram.com/lifethatcounts/
Facebook.com/lifethatcounts
Life that Counts on Linkedin: https://www.linkedin.com/company/life-that-counts/about/
John on Linkedin: https://www.linkedin.com/in/johnwilliamsonlinkedin/
For more info, email: info@lifethatcounts.org

0 0

__

Thank you for watching this video. I hope that you keep up with the videos we post on the channel, subscribe, and share your learnings with those that need to hear it. Your comments are fuel to our fire, so please take a second and say howdy!

Life that Counts is a 501(C)(3) Alabama based nonprofit organization committed to helping people make the best possible decisions for achieving the greatest possible outcomes.

The truth is, you have influence.

Are you intentional with it?

We work with schools implementing positive youth development strategies which have demonstrated healthy results in student life on the campus setting.

Booking: lifethatcounts.org/bookingrequest
Merchandise: http://lifethatcounts.store
Online at www.lifethatcounts.org
Twitter: https://twitter.com/lifethatcounts
Instagram: https://www.instagram.com/lifethatcounts/
Facebook.com/lifethatcounts
Life that Counts on Linkedin: https://www.linkedin.com/company/life-that-counts/about/
John on Linkedin: https://www.linkedin.com/in/johnwilliamsonlinkedin/
For more info, email: info@lifethatcounts.org

0 0

This is part one of Life That Counts Professional Development Training with educators. The goal of the training is to help educators relate to their students so they can have a meaningful impact on them. This section of the video with go over the concept of motivational interviewing by introducing it through an activity. Also the introduction to the 5 C's of development as well as literature.
__

Thank you for watching this video. I hope that you keep up with the videos we post on the channel, subscribe, and share your learnings with those that need to hear it. Your comments are fuel to our fire, so please take a second and say howdy!

Life that Counts is a 501(C)(3) Alabama based nonprofit organization committed to helping people make the best possible decisions for achieving the greatest possible outcomes.

The truth is, you have influence.

Are you intentional with it?

We work with schools implementing positive youth development strategies which have demonstrated healthy results in student life on the campus setting.


Merchandise: https://life-that-counts.square.site/​
Online at www.lifethatcounts.org
Life that Counts on Linkedin: https://www.linkedin.com/company/life...​
John on Linkedin: https://www.linkedin.com/in/johnwilli...​
For more info, email: info@lifethatcounts.org

Everywhere else @lifethatcounts

0 0