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Good Chips Vs Bad Chips

June 21, 2019 by Lucas Morley

So today, what I want to talk to you about, is the different types of chips, good chips vs bad chips. Because mainly, they’re all unhealthy.

But I want to make it clear for you so you can understand which ones are actually healthy and which ones are being marketed as a healthy chips, but they’re really not.

Because you will see that the healthy chips are made with certain ingredients like coconut oil, Sea salt. Instead of wheat they are made out of cauliflower, or almond flour.

An example of a healthy chip would be beats chips that are a natural vasodilator. Studies have shown that it can lower blood pressure up to 4 to 10 mmHg! Also, they have shown that consuming about the 500 ML‘s of beet juice can increase time to exhaustion during high-intensity exercises by 15 to 25%. But it won’t be every type of beats chips that will be good for you. You will need to take a close look at their ingredients. Let’s start by asking our selves some questions.

In all honesty, these are five questions you should ask yourself before consuming pretty much anything.

What are the ingredients?
What is the goal of consuming this food?
Are we counting macros or calories?
How does my body metabolize these foods?
How close to natural or nature are we?

If they don’t pass any of these you should not consume this food if you are serious about weight loss or physical performance.

Good Chips Ingredients

4 ingredients are enough to have

Organic

120 -130 cal ok no more then 150 cal

protein, sea salt, 0g transfat, Long grain rice flour.

Avocado oil and coconut oil

Organic wheat flower is ok but almound flour would be better

Non GMO

Bad Chips Ingredients

Contains gluten which is highly inflammatory

Vegetable oil

Canola oil

Peanut oil

Corn oil

Cottonseed oil

Soybean oil

Sunflower oil

Additives In Chips To Stay Away From

These include sugar, cornstarch, wheat, rice, mono-diglycerides which is a form of trans fat and sometimes milk and artificial flavorings. Combine these with Acrylamide, which is the amino acid asparagines that when heated above 248 degrees Fahrenheit forms in foods from a chemical reaction… this reaction is part of the Maillard reaction, which leads to color, flavor, and aroma changes in cooked foods,” the guidance said. The chemical usually forms when food is baked or fried above 248° F as stated above.

The problem with these last four additives is that genetically modified organisms for corn and soy, toxic pesticides residues for cottonseed oil and in an appropriate omega six to the omega three ratios for sunflower oil. In other words, all are considered unhealthy.

Healthier Chips To Eat

Boulder Ingredients: Potatoes, Avocado Oil, Sea Salt

Siete Ingredients: Cassava Flour, Avocado Oil, Coconut Flour, Ground Chia Seed, Sea Salt, Citric Acid, Lime Oil

Rhythm Ingredients: Organic Kale, Organic Sunflower Seeds, Organic Tahini, Organic Onion, Organic Red Bell Pepper, Organic Apple Cider Vinegar, Organic Cane Sugar, Organic Carrot, Sea Salt, Organic Garlic, Organic Lemon Juice, Organic Chipotle Powder.

Unhealthy Chips Marketed As Healthy

Terra Ingredients: Sweet Potatoes, Expeller Pressed Canola Oil And/Or Safflower Oil And/Or Sunflower Oil.

Beanitos Ingredients: Whole Bean, Sunflower Oil, Rice Flour, Tapioca Starch, Sea Salt

Garden Ingredients: Organic Blue Corn, Expeller Pressed Canola Oil And/or Safflower Oil And/or Sunflower Oil

Cape Cod Ingredients: Potatoes, Vegetable Oil, Canola Oil, Safflower Oil, And/or Sunflower Oil, Sea Salt

Awareness Best Self Defense Technique

March 16, 2018 by Lucas Morley

Awareness Best Self Defense Technique Move By Far

Awareness best self-defense technique…YEP, I will keep saying it until you understand that. The best way to defend yourself is to avoid putting yourself in a dangerous situation ❌ to begin with. When out and about in town, or even in your own home, you need to be aware of what is going on around you and who is around you as well. Keep a heightened sense of alert at all time by keeping your eyes opened, and often looking behind you and ahead of where you want to go. I am not saying you need to be paranoid every day of your life, but by changing a few bad 👎 habits you can be 10 times more aware and begin to be safer naturally. You naturally recognize possible bad situations long before it is close enough to you to cause you harm.

Vehicle awareness best self-defense technique

When I said that “awareness best self-defense technique” means you will start protecting yourself when you arrive at the mall before you ever even exit your car 🚘. Begin by parking your vehicle in a well-light area as close to the shopping malls door that you will be going in. Park as close to the front of the building as possible will give you quick access and also allow for more movement of people in one place. As you begin to park, make sure that you do not park next to big vans or transportation buses where your view will be limited to what is around the corner. When you are ready to get out of your car look 👀 around before you unlock and get out of your vehicle. Only unlock your driver’s door if you are alone, in that way you limit quick access through the other doors and head through the safest route.

Make sure that as you are going to exit your car, you have all you to have all of your things together and be ready to exit the vehicle when you open the door. Do not put your key in your purse. Keep them in your hand, so you can use this as a weapon if needed. Place your keys in-between your fingers in case you are attacked. If you believe someone might be a threat walk to the other side of the road and see if they change their pattern as well.

When you are leaving the shopping mall, you should follow the same rules. Be sure to see who is standing around outside, and pay attention if someone is near your care or watching you. We all have instinct. If you feel there is a possible risk, do not second-guess your instinct. Go back inside and ask one of the security guards to walk you to your car. They are there for these type of things.

Who Is In Your Car?

Have the keys 🔑 in your hand to open your door but before you open, make sure to look inside to see if there is no one in there. You know how it happens in the movies, Right? The person sits in the car and someone pops up from the back and grabs them. So do not be like them! 😱 Remember to only open the driver side door if you are by yourself. This will minimize the opportunity for someone entering the car through one of the other doors. Lock your doors immediately after you enter your car. Have your keys ready to open your vehicle and enter it, locking the doors immediately once you are in it.

If you have a wireless remote to open your car door, use it only when you are standing next to the door. If it unlocks more than the driver door, do not use it at all to be extra safe. Keep your car doors locked while driving and your windows up. If you’re A/C is broken, only open the window a little bit. Always be aware of people around you when you are stopped at traffic lights or intersections, especially if you still will not drive with your windows up no matter what anyone says….you enjoy the breeze too much.

You must be aware of all of your surrounding all of the time no matter what. It really is not that hard once it becomes a habit. This can possibly save your life and one of your loved ones.

When To Use Self Defense or Not Use Self Defense

February 28, 2018 by Lucas Morley

When To Use Self Defense or Not Use Self Defense

In Self Defense Cases, when it comes to protecting ourselves, we believe that we need to defend ourselves 100% of the times. This is not always true. Just as the best military has always known when to they will begin an attack and when to avoid that fight and possibly retreat, and fight another day you will need to know When To Use Self Defense or Not Use Self Defense.

I am always concerned with personal safety, and you are too if you are reading this now. We must act as any good military unit would, and also know when to defend and when to retreat. The main purpose of self-defense is to get away from your attacker. You MUST Never forget that! It is of paramount importance to understand that part of your defense may be no defense at all. Meaning, do anything and everything possible to not be in that situation in the first place.

For example, it is true that not one single move or self-defense techniques may work at a single time so you can escape from your attacker,
your next move should be to let them think that they have bested you. Sometimes letting them think that you have given up might just work.

What this results in is their dropping their guard a bit, which in turn gives you the opportunity to attack
with one of your now unexpected self-defense moves and submit them or most important…GET AWAY.

There are many things that you can do to “fake out” your attacker. You can pretend that you are exhausted momentarily and relax your body to show that there is not much resistance there. With all the moves that we teach in our Morley Coaching Youtube Channel or our Women Self Defense training program, you will know when to do a certain move.

This is honestly the differentce between someone that knows when to be street smart and someone that has a weak mind and panics. You want to be the person who knows how to use their smarts under pressure! Remember that you aren’t trying to be a hero; you are trying to preserve your life and avoid injury, or worse! Use the tactics that the world’s best military have used for centuries. Know when to defend, and when not to defend!

Good Nights Sleep

February 22, 2018 by Lucas Morley

A Good Night Sleep

I do love to sleep, but only when my body is begging for this rest. I am like the energizer bunny and I am up and doing some kind of physical activity all the time. But if I had it my way, I’d never sleep. Seriously! I could get so much more done if I never go to bed. There’s just too much I want to get done! But unfortunately, we all need to sleep. Apparently, it’s important…So they say.

Seriously though, we all need to get 7-8 hours a night. Why? For one, it helps your body recover from your workouts and those hard training days. It balances your hormone levels and rejuvenates your brain which is very crucial to get in fantastic shape.

I have a plan that you can try out if you cannot get sleep, night after night and just end up tossing and turning. It will seem like common sense but if you are not doing it, it will never help you sleep. Try it out and let me know how it works for you. But you have to commit to it for at least 1 week. Like any new forming habit it will take some time to get it going. Trying this out every day and see what it feels like to actually get a great night’s sleep!

1) Did you know that it takes anywhere from 5-9 hours for caffeine to completely leave your body? Try not to drink any caffeine after 2 pm. This time will vary depending on when you go to bed, so plan accordingly.

2) Keep it cool dude! Yup, lowering the temperature in your bedroom while you try to sleep will help you a lot more than sweating while you are trying to sleep. It is super easy to cover your self up if you get too cold. So try to keep the A/C between 65-70 degrees.

3) Turn off all electronics an hour before bed. The consensus is that the blue light that LED screens give off can slow or stop the production of melatonin. If you did not know, melatonin is the hormone that signals our brain that it’s time for bed. No texting, Twitter, Facebook, TV, etc. This may be a hard one, but it’s very important.

4) Chamomile, Decaf Tea is great and you can sip it while you are reading a book before bedtime. You do read books, right?

5) I bought a BLACKOUT! I am so happy that I did it. It made my room pitch black. Having any type of light can disrupt your sleep pattern no matter how much light it is.

6) Have you ever meditated? When you lay down in bed, take nice and slow deep breaths. Pay attention to your breathing as you close your eyes in peace. Try and breath through your diaphragm like Freedivers do to increase their time underwater.

7) Be thankful for your day, be thankful for all that you have still. It does not matter how your day went, you need to always end the day positively. It is up to us to change the way we are thinking at the moment. This will also dictate how restful our sleep is.

8) Night night Termite!

Choosing the right exercise for you

February 21, 2018 by Lucas Morley

Choosing The Right Exercise For You

Let’s be honest here, the type of exercise you do all depends on you and what you like to do. What do you hate doing? Paying membership fees, whether or not to buy equipment are all things you need to consider as well as answer.

If you choose something that you don’t like to do, you aren’t going to keep doing it for a long period
of time. Give it some real thought – if you don’t like jogging, you aren’t going to get up at 6 AM and go
running. If you can’t find something you really enjoy doing, then the next option of choosing something you hate the least should be next on your list. For most just starting out it is normally walking.

Walking is a great exercise, as it is great for all levels of fitness. Anyone can start a walking program at
any time. The only thing that will vary is the duration and intensity level. Walking is also a social exercise,
as it isn’t difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster, and that can definitely motivate you to get back into fitness.

To me it does not matter what exercise you choose, I just want as many people to get into fitness and stay healthy as possible. When you do start though, you should start at a low level of intensity and build it up
over a period of weeks, which is essential to the longevity of your exercise program. If you start
off too hard, you could end up with an injury which will require time off to get over. This is why I created the 7 Weeks Beginner Bodyweight Training Program so you do not need to rely on equipment and can be done in any room in your house, park, beach or RV. Yes I said RV….I told you I just want you to workout 🙂

If you are in really bad shape, you should start off by walking for 10 minutes each day. Then, increase it by 5-7 minutes every 2 weeks. Make things more fun and pick different routes as you walk on different days. If you do not have a dedicated training partner, you can have a different one for the different days of the week. If you wanted to, you could start directly at a gym, but you do not need to. If you do choose to they have loads equipment variety and normally have trainers on hand to answer any questions you may have. When you choose a fitness center, make sure that they give good service and you feel comfortable training there.

What I have learned over the years from teaching at different gyms and running my own gym is if they are not willing to treat you well before you join, then they certainly won’t after you join. You should also make sure that the equipment they use is well taken care of. If the equipment is making to much noise while others are using it, then chances are that they are not taking care of it to well.

If you still aren’t sure what you should do, then you should look into playing a sport. Most of us at some point in our life played a sport that we enjoyed. If you never played one, you should probably try it out, it is a lot of fun. If you haven’t exercised in a long time, then golf may be the best activity for you.