Spartan Beast: Hua Hin, Thailand — Signed Up + No Longer “Obese”

A few days ago I was jumping in JOY and ECSTASY.  Never have I ever been so elated because of a machine.  When I saw BMI (Body Mass Index) the other day, I saw the Physique ratings at standard.  Six weeks prior to this, my physique was apparently obese, although I look relatively thin.  My metabolism before was at 35 (and I’m 30) and now it’s at 30. Let’s go over some of the categories that are on this piece of paper.

  • Weight – 76.6KG (2.3kg drop from last week)
  • Fat % – 21.4%
  • Fat Mass – 16.4kg
  • Muscle Mass – 57.1kg
  • Metabolic Age – 30
  • BMI – 23.4

Desirable Range

Fat % – 11.0 – 21.9

Fat Mass 7.4 – 16.9kg

Here’s about what 50% of the paper says, but my fat percentage and fat mass is 0.5 kg off after being about 2.0kg ver.

Now, does this change anything? No.  Does this change the fact that I feel my absolute healthiest that I’ve ever felt? Nope.  I’m super grateful that I’ve kept myself committed to going to a gym.  Everything is starting to unfold as it should and I’m super excited about it.

Also, I just signed up for the monstrous Beast in Hua Hin which will take place at the dawn of November.  Upon completion, I will be able to claim my Spartan Trifecta shirt and medal — what I’ve been chasing after for two years.

There are going to be videos coming to you guys at a grand scale, but in my podcast down below, I talk about what my dieting was during the past 6 weeks..

 

Podcast

Darren Hardy: Chapter 5 – Influences

There are three influences: input (what you feed your mind), associations (the people you spend time with),  and your environment.

If you’re one of those Facebook scrollers, you’re feeding your mind with a good amount of head-trash.  This means that you’re going to end up reading, posting, or sharing something which you have no control over.  Look at the President of the United States, for instance.  How many people post and rant their heads off at them? What do you accomplish by doing it? You really have to take a step back and look at it from that perspective.

I had a wonderful student a year or two ago.  She was a marvelous dental student, but she was quieter than ever.  Sure, “that fits the profile and persona of a dentist,” but she asked me “how can I bring out my personality?”

I asked, “are your friends quiet?”

…….”yes.”

Of course they are.  I can bet you right now if she had funny friends around her for a month, her personality would change.

A funny story about this would be Thai women try looking “black.”

That’s right.  They get hair extensions and tan their skin as much as possible to come off as an “African American.”  When you speak to them, they have a good amount of slang.  Guess who their friends are? You guessed it! Wait, no you didn’t.  Their friends are all from Africa.

I thought it was a funny story to tell. HA!

Environment has to be the biggest.  Honestly, biggest slum in Bangkok by the name of Khlong Toei is infested with poor people.

Rose Garden Townhomes, a place that my mother has been living for almost two decades, is full of a bunch of generational welfare pumping hood rats (hey, just calling it how I see you).

Are rich people hanging out with poor people?  Is someone from Beverly Hills going to a gym in Watts? Do the people in Manhattan live in the Bronx?

NOPE!

I. Input: Garbage in, garbage out.

“If you want your body to run at peak performance, you’ve got to be vigilant about consuming the highest-quality nutrients and avoiding tempting junk food. If you want your brain to perform at its peak, you’ve got to be even more vigilant about what you feed it. Are you feeding it news summaries or mind-numbing sitcoms? Are you reading the tabloids, or SUCCESS? Controlling the input has a direct and measurable impact on your productivity and outcomes.”

Excerpt From: Darren Hardy. “The Compound Effect.” iBooks.

This tackles it from two different angles.

On the super-busy days at my job, if I don’t eat protein and a handful of vegetables, I suffer from a mid-afternoon crash.  I can give you straightforward why I do, too – RICE!

Doesn’t make sense to eat rice when your body is not burning anything, right? However, I do!

Now is rice junk food? Absolutely not.  Brown rice is amazing.  But if I eat it at wrong times of the day, my body falls apart.

From an intake of information standpoint, people watch the news, sitcoms, reality TV (A.K.A – sitcoms!) and a handful of other things that serve them no purpose.  Controlling what our brains consume is very difficult. Also, our brain is not designed to make us happy.  It’s got one agenda: survival.

Robberies, fires, terrorist attacks, economy, Trump, internet trolls, nagging co-workers, angry individuals on public transportation – AVOID! If not, your brain is going to dissect the information and spend hours chewing on the fearful information, which will then bring more fear, which could lead to a heart attack.  I mean, pretty excessive, but it most certainly happens when people are driving to work in America every Monday morning.

Podcast

https://www.spreaker.com/user/thearseniobuckshow/darren-hardy-chapter-5-influences

Six Techniques For Installing Good Habits

Now that we ran over the bad habits and how to eliminate them, it’s time to shift focus on how to install good habits, behaviors and things that will push you towards your goals.

“Leadership expert John C. Maxwell said, “You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.”

  1. Set Yourself Up To Succeed

For example, I had a job in BKK every Tuesday and Thursday morning, so for me to be completely energized in the morning, I would literally prepare my bag, meals, protein, you name it and wake up 30 minutes before taking the minivan into the heart of the CBD.  If I didn’t prepare anything the night before, there’s no way I would’ve made it.  Now, on days I didn’t go to BKK, and because it WAS 30 miles away, I was predisposed to putting it off.  Now that I’m 15 minutes away from the gym instead of 1 hour and 10 minutes, everything changes.

If you want to eat healthier, make sure your fridge is stocked with healthy options instead of frozen gunk.  Buy some Herbalife protein bars and have them as a power snack at your desk instead of going to the vending machine and snacking on a hateful bag of M&M’s.

One of the most destructive habits I have is getting home only to read a bunch of garbage online instead of reading + meditation.  What I now do is turn off all notifications on the skytrain before I reach my condo so that when I do reach it, I empty everything, prepare everything for the day before, then hop in the shower.  Sometimes I’ll hop in the shower as a first option, too.

2. Think Addition, Not Subtraction

So many health gurus talk about adding into a diet instead of subtracting.  I recall Lewis Howes doing a podcast with a woman that talked about healthy eating habits on YouTube back in 2010.  She talked about putting in rather than taking out.  Focus on what you can have rather than what you can’t have.

3. Public Display of Accountability

Solemnly swear to someone that you will stop “it,” and get that accountability partner(s) to hold you against your word.

4. Find A Success Buddy

This is the best part of it all.  Why? Because if you surround yourself with a group of success people, you’re going to ultimately propel yourself further – faster.  Example, when I finished my last Spartan Race in early September, I knew I needed to dump my current gym and find a gym that will get me more motivated.  If not, I would fall off until the beginning of next year.  So, I did research online and found “The Lab BKK,” which is a gym that you pay by sessions.  First day I joined there were a couple of women there, but extremely fit.  I had a trainer that would completely kick my ass until the point of no return; and since joining that gym, I’ve seen a massive transformation with my body.  Just recently I went to a night session and you have these “crossfit-like” Thai women with perfect bottoms and broad shoulders kicking ass together.  This is a success team.

Numbers 5 and 6 are in the podcast down below!

Podcast

https://www.spreaker.com/user/thearseniobuckshow/six-techniques-for-installing-good-habit

Chia Seeds + Flak Seeds = Constipation Freedom!

Some of the best kept secrets in terms of food being the most powerful drug are kept so deep within a barracks it seems!  After having a good number of conversations the last 24 hours with nurses and doctors, I came across a brilliant video about superfoods (after teaching about brain foods) and realized the healthy benefits of Chia and Flak seeds.

Chia Seed Benefits

  • Skin ageing
  • Digestive Health
  • Heart health
  • Help treat diabetes
  • Boosts energy and metabolism.

 

Flak Seed Benefits

  • Lower cholesterol
  • Weight loss
  • Menopausal symptoms (especially for women here in Thailand)
  • Omega-3 Fatty
  • Gluten-free
  • Combats cancer

The beauty about Chia seeds are that they’re tasteless; therefore, if you throw a cup of it into a smoothie in the morning, or even blend it into a dressing, you’re good!  Flak can also reduce sugar cravings, which is probably one of the biggest things I have.  It has soluble and insoluble fiber which can help support colon detoxification.

After all the blogs I’ve written about Herbalife shake recipes, it’s time for all of you to get on both a remarkable way to combat constipation and try the smoothies once and for all.

 

 

 

Herbalife Probiotics!

Finally!

It took YEARS for probiotics to make way to Herbalife, and I’m literally welcoming it with  open arms (Mariah Carey style).  Let me give anyone and everyone a rundown of what probiotics are.

First and foremost, both Dr. Axe and Dr. Mark Hyman have gone over the fact that between 50-80% of our entire immune system is located in the gut.  So, if you’ve ever seen yourself getting sick often, look at what you’re eating.  Just recently, my sister’s stomach became inflamed, but instead of looking at what caused it, the doctors looked at it from a financial standpoint.  Sure, let’s give her pills and she’ll be fine.

However, it’s what she’s putting into her stomach which is ultimately agitating her gut.

Just to emphasize what they have said, “many people with health issues, such as thyroid imbalances, chronic fatigue, joint pain, psoriasis, autism and many other conditions don’t realize that these illnesses originate in the gut.”

On top of that, 60-70 million people in America alone are affected by digestive diseases.

That’s terrifying!

What Are Probiotics?

Probiotics are bacteria that line your digestive tract and support your body’s ability to absorb nutrients and fight infection. There are actually 10 times more probiotics in your gut than cells in your body.

Your skin and digestive system by themselves host about 2,000 different types of bacteria. Probiotics benefits have been proven effective in supporting immune function and healthy digestion, as well as beautiful skin.

Your good gut bacteria is also responsible for:

  • Producing vitamin B12, butyrate and vitamin K2
  • Crowding out bad bacteria, yeast and fungi

And I can go on to name so many other things, but I think you get the drift.

If you don’t have enough probiotics, the side effects can include digestive disorders, skin issues, frequent colds and flus.  Are you one of these sufferers?

Historically, we had plenty of probiotics in our diets from eating fresh foods from good soil and by fermenting our foods to keep them from spoiling.

Because of refrigeration and dangerous agricultural practices like soaking our foods with chlorine, our food contains little to no probiotics today, and most foods actually contain dangerous antibiotics that kill off the good bacteria in our bodies. – Dr. Axe

By adding more probiotic foods into your diet, you could see all of the following probiotics benefits:

  • Stronger immune system
  • Improved digestion
  • Increased energy from production of vitamin B12
  • Better breath because probiotics destroy candida
  • Healthier skin
  • Reduced cold and flu
  • Healing leaky gut syndrome and inflammatory bowel disease
  • Weight loss

Inflammatory bowel disease.  That rings a bell in terms of what my sister is going through right now.

AND ALAS! Herbalife has their very own probiotics recipe! Here are the contents listed on the label.

Overview
Simply Probiotic is a daily, science-backed probiotic that provides 1 billion active probiotic organisms, which promote digestive health. It is formulated with a powerful CFU GanedenBC30®* probiotic, which is a bacillus coagulans GBI-30 6086, that aids in carbohydrate and protein digestion. This probiotic is tough enough to survive the gastric journey to get to where it counts, helping you feel your best every day.
Key Benefits
  • Delivers 1 billion active probiotic organisms per serving
  • Up to 70% of BC30 cells survive to colonize the gut
  • Helps provide balance to good and bad bacteria (improving the gut bacteria profile)
  • Aids in carbohydrate and protein digestion
  • Made with non-GM ingredients
  • Zero calories
  • No added flavours, colors, sugars or sweeteners
  • Portable, perfect for on-the-go use

So, for those who are constantly having stomach issues, such as myself (because apparently I don’t eat enough vegetables), probiotics are absolutely vital in maintaining a healthy gut.

 

 

Herbalife Healthy Meal Shake #4 – Neapolitan

We’re back! Another wonderful recipe, which I had the idea come about this morning, is in the books.

When I was a child, every time my mother would by neapolitan ice cream, I would literally just eat the strawberry and vanilla portions of it.  I was never a big fan of chocolate ice cream or chocolate milk until I grew older.

I was hesitant to buy the Herbalife Formula Healthy Meal 4 years ago here in Bangkok because again…I’ve never been a fan of chocolate outside of candy and cake.

However, this trio of flavors tastes exactly like the ice cream, but BETTER!

One scoop of each into a blender with some cubes of ice + milk is probably making you want to try it yourself.

Of course, for those of you who has never tried herbalife before, I would recommend only vanilla (since it’s the basis).  On the other hand, you can start adding in other flavors and bananas or whatnot (I would recommend almonds) to give it that added punch.

  • One scoop of each Formula 1
  • Milk (2%)
  • Ice cubes

This is excellent for a morning shake.

Herbalife Shake Recipe #3 – Chocolate + Peanut Cookie PDM (Protein Drink Mix)

OH. MY. GOODNESS!  I completely understand why they invented chocolate chip cookies….and here’s why I just HAD to write another blog about a recipe I desperately needed to share with my followers.

Chocolate flavor and the added protein drink mix is a blessing to humanity.  Here’s the breakdown and I highly recommend a blender.  Those who put scoops of powder into water and shake it should be ashamed of themselves.

  • 3 Ice cubes (depending on if you want it runny or thick)
  • Milk (this is an eye test because too much could take away the taste).
  • One scoop of PDM Peanut Cookie
  • Two scoops of Chocolate Formula 1

Additives: cinnamon, banana, peanut butter.

You can experiment with what you have.  If it’s not too sweet, you can put vanilla extract or a whole banana in it to boost the sweetness.

 

 

Herbalife24 – Rebuild Strength – My Absolute Favorite!

Out of all the Herbalife products on the market, when I tasted this two years ago after my Tough Mudder event, I was in absolute heaven.  The distinct taste of the chocolate behind the Rebuild Strength Chocolate flavor is by far, one of the most impactful post-workout proteins on the market.

This protein-rich supplement is formulated to support lean muscle mass.  With one scoop, you get 24g of dairy protein that’s not only good for weightlifters, but people who are looking to tone their body, too.

Tri Core proprietary blend that features your glutamine and amino acids; quickly blending some metabolised whey protein to create a rapid muscle rebuilding state 30 minutes after your workout.

In my opinion, this could be used for the endurance junkies, too.  When I finish a long-run in the morning, I throw a scoop of this and vanilla in with a whole banana and cinnamon; along with some ice and low-fat milk into a blender and blend away to heaven.

Although the price tag might seem like a bit much compared to the other supplements on the market, but knowing this is FDA approved (compared to 90% of the other products not being approved), this bad boy was made my favorite a long time ago.  Here are the tables and ingredients to it for more information.

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As you can see in the above table, the unbelievable amount of B vitamins is what gives you the energy back that you would have exerted through a strenuous workout.

Herbalife Banana Muffins Recipe

My absolute favorite! The thing that makes this so delicious is not only that I have an unspoken infatuation for banana bread, but the fact that the Herbalife 24 Strength “Chocolate” flavor is added in this, making it unbelievably delicious!  Here’s a simple and quick recipe for you guys so you can have these read in case you’re doing heavy cycling or cardio in general.  By the way, I’ll have to make a separate blog about the Herbalife 24 Strength.  By far the best protein on Herbalife’s market.

Banana Chocolate Muffins 

Preheat oven to 350 degrees.

In a food processor, add the following….

2 cups oats

2 cups Herbalife24 RebuildStrength

1/2 tsp salt (optional and totally not essential)

1/2 tsp baking powder

1/4 tsp baking soda

Pulse until finely grounded and pour into a large bowl

Add the following to the food processor

1 cup peanut butter

3 bananas

1 1/2 cups milk

Process it until it’s smooth

In a large bowl, whip 12 egg whites until stiff peaks form.

In turns, slowly mix one cup of the dry mixture and one cup of the wet mixture into the beaten egg whites until fully mixed.

Pour into greased muffin tins and bake for 20-25 minutes..

This might take some practice in the beginning, and you might think it’s a lot of ingredients.  Again, some of them are optional, and 12 egg whites might even be excessive.  Again, these are for my cardio junkies or even just a healthy snack during the day.  I still love my banana pancakes, so stay tuned for more of that!

 

Herbalife Recipe – Pralines N Cream + Strawberry Healthy Meal Shake

Since I have a variety of ingredients at my disposal, I’ve decided to try out an array of different recipes and I stumbled across a fantastic one!

For those sweet-lovers out there, this one, including some blueberries and honey roasted almonds, is in my top 5.

The strawberry canister, which is different from what other countries have around the world, is only here in Thailand.  On the other hand, America has ‘berry’ and Australia apparently has ‘wild berry,’ – both which are great for supplementing the strawberry.  Also, Pralines N Cream is only available in America, so I would tell everyone else around the world to throw in Vanilla.  However, it kind of defeats the purpose of making this recipe though because the Pralines gives it a very distinct taste (sorry to everyone outside of America….but still do try it out).

Blueberries, which is an exceptional brain booster (https://draxe.com/health-benefits-blueberries/), works wonders during those mid-afternoon crashes where you see a decrease in energy (depending on if you eat high carbs during lunch).  I like putting these into my smoothies; and even having them at hand during the afternoon, just in case I fall apart (sometimes I do, I’m no god).

The honey organic almonds (or just traditional unsalted almonds) are an excellent source of fat (as I’ve written in my past).  In addition to that, it’s almost like adding a cup of cereal to my smoothie.  It gives it that crunchy texture which is much different from my everyday Orange Cream + Vanilla shakes.

Also, use 2% or non-fat milk and add a few ice cubes (or more depending on if you want it thick or thin).

There you have it! Another wondrous Herbalife recipe for you all! I will be ordering some chocolate soon, so stay tuned for the chocolate + peanut cookie flavours (I’m salivating just thinking about it).