Episode 47: Ask Leigh – Don’t Think, Just Do It Subscribe to Itunes / MP3 Downloads/ (Google Chrome RSS Extension Here)

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News:
Water Manual
Format Change
Updating Podcasts

Topic: I discuss the important of action. Not thinking, just doing.

Books to get: Fat Loss Troubleshoot

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A few years ago, I wrote The Water Manual for individuals to understand water and methods of manipulating it. I gave it a quick polish and a slight updating. I also got inspired to add more detail about water and these issues into the new Metabolic Repair Manual (MRM) update. For the most part, this manual looks at the basics of what water balance is in the body and how people manipulate it for good (or bad).

Why Beta?

-I will have it professionally edited with the release of the new updates coming with the new books.

-There might be some slight changes. Anyone who gets it will get the updated and professionally edited version.

-The information is error free, but there might be slight grammatical issues.

Preview Excerpt Of The Water Manual:

I am going to give you a brief overview of what our basic water system and response in the body looks like. Over the course of this manual we are also going to discuss:

1. How water is relevant to the body.

2. The impact of hormones and electrolytes.

3. Potential pitfalls and problems with water during dieting down.

4. Water’s role in visual body composition

5. General methods of people’s manipulation of water including sodium, carb, and water loads. This includes specific health risks.

Your Body And Water

A huge amount of your body is made up of water. Lean muscle tissue and blood contain approximately 80% water. A fat cell contains varying amounts of water. If the fat cell is filled with triglycerides, varying sources state water can read as high as 25% to as low as 8% in a cell. However, if the fat cell empties, it can contain a high percentage of water upon refill. I will discuss this later.

Water helps transport nutrients, oxygen, and waste products in and out of cells. It is necessary for all digestive, absorption, and circulatory functions. Water is needed to regulate the body’s temperature and to provide energy. It also helps moisten skin, regulate hormones, emotions, and maintains normal electrical properties of cells. If your body drops even 2% of its water storage, you start to function worse, feel fatigued, and are more prone to health problems. Simply put, no water in the body equals a lot of distress.

Water In, Water Out

Water is taken into the body mostly by means of liquids and food. The body turns around and loses water through perspiration, urination, and breathing. Since this loss occurs daily you need to replace the water lost on a daily basis.

On the flip side, we output water through a lot of different areas and hang on to it in some places too. For example, all the juices getting secreted by our digestive system (bile, gastric, acid) get reabsorbed or recycled. However, every day we release water through sweat, bowel movements, breathing, and urination.

The bare minimum medical requirement for the average person is 2500ml a day. To be honest, this is rather outdated and studies have shown with increased pollution and toxicity effects in the environment that our water level needs to be raised much higher. Your location of the earth, time of year, training type and more can effect what your minimal requirement is. Because of this, the general “8 glasses a day” or even bodyweight style measurement can’t be used with any true accuracy.

Electrolytes

Electrolytes conduct electricity (positively and negatively charging ions) and are found in body fluid, tissue, and blood. Chloride, calcium, magnesium, bicarbonate, phosphate, sodium, sulfate, and potassium are the principal electrolytes in your body. It is vital for the balance of electrolytes in your body to be maintained because they affect the amount of water in your body, blood pH, muscle action, and other critical processes. For example, the movement of ions and water is part of the process that produces sweat. If you are too low in sodium and chloride, you cannot utilize your ions properly. This will cause you a problem with decreased production of sweat. The level of any electrolyte in the blood can become too high or low easily.

Sodium is the most common electrolyte to become easily unbalanced. Other common electrolytes you may have a problem with are calcium and potassium. Common sources of dietary electrolytes:

• Sodium-Table Salt, Packaged and Process Foods, Condiments
• Potassium-Dried Fruit, Regular Fruits, Meats
• Magnesium-Beans, Peas, Greens, Nuts
• Calcium-Dairy, Greens, Legume
• Phosphorus-Dairy, Eggs, Fish, Nuts
• Chloride-Table Salt, Packaged Foods, Raw Veggies

Water Retention and Balance

One example of electrolytes being out of balance is water retention or edema. Common thought is that all water retention is cause by an increase in sodium. While too much sodium may be a frequent occurrence in the average individual, it is the lack of balance that is the problem. At any given moment all of those electrolytes and water have to be in the proper ratio in order for you to be functioning at your optimal level. Most simply restrict sodium, and this can have disastrous effects to your health and physical appearance. It is better science to increase other electrolytes and water than utilize extreme restriction.

When it comes to mastering the art of what is behind water retention, I can assure you it’s a mind-numbing subject full of variables. There is no one route to water retention. The only absolute about water retention is — there isn’t one. I have repeatedly worked with people who were loaded down with pounds of ‘permanent’ water weight because of the effects of retention and it can be disheartening and even painful. I assure you, it can be removed, but if you don’t know what you are doing you can become water’s play thing, quickly.

When your fluid balance is a steady in-and-out, you will generally not have signs of deficiency. If there is a problem with your fluid balance, you will receive signals to intake fluid in order to get your body back on track.

How To Get The Water Manual

There are 3 ways:

1. All members of Leighpeele.com will get a download for the next 30-Days only. After that, it will only be available as a bonus with the new release of the updated editions of the Fat Loss Troubleshoot (FLTS) and MRM. I will remove it after 30-days, so get it now along with forum support, cookbooks, and more. You can find out more by going to to this page.

2.For 7-days only, I am going to offer it as a bonus with the FLTS. If you don’t already have the FLTS and have been waiting to get it, you can get the bonus manual sent to you via email with your purchase. You can find more information about the FLTS here.

3. Previous owners of the FLTS package with the Water Manual who signed up on the notification list will get the manual free via email link. If you aren’t on the list or unsubscribed, I have no way of getting it to you.

In short, you can become a member, get the FLTS, or simply check your email.

Episode 46: Ask Leigh – The Binge Series – After The Binge Subscribe to Itunes / MP3 Downloads/ (Google Chrome RSS Extension Here)

Note – If you are not receiving subscription updates, sometimes you have to self-activate it. Here is how.

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Question: This is part 3 of a 3 part series on binging. This final part looks at what to do after the binge has taken place.

Books to get: Fat Loss Troubleshoot

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Episode 45: Ask Leigh – The Binge Series – During The Binge Subscribe to Itunes / MP3 Downloads/ (Google Chrome RSS Extension Here)

Note – If you are not receiving subscription updates, sometimes you have to self-activate it. Here is how.

1. Go to itunes

2. Make sure you are subscribed

3. In your library there should be a section called “Podcast.” You should see the cover of Ask Leigh in that section. “Right Click” on the cover and select “Update Podcast.” You should see the files start to download.

Question: This is part 2 of a 3 part series on binging. This 2nd part looks at what to do when in the midst of the binge and more about how to keep it from coming on.

Books to get: Fat Loss Troubleshoot

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Reviews/Subscribe If you are a member of itunes please leave a review and subscribe to the podcast to help move it up in the charts some.

Non-Itunes Users: You can download all the MP3′s above using the “MP3 Download” Link. It opens up the RSS feed. If you are on Google Chrome, you can use the google chrome extension.

Episode 44: Ask Leigh – The Binge Series – Before The Binge Subscribe to Itunes / MP3 Downloads/ (Google Chrome RSS Extension Here)

Note – If you are not receiving subscription updates, sometimes you have to self-activate it. Here is how.

1. Go to itunes

2. Make sure you are subscribed

3. In your library there should be a section called “Podcast.” You should see the cover of Ask Leigh in that section. “Right Click” on the cover and select “Update Podcast.” You should see the files start to download.

Question: This is part 1 of a 3 part series on binging. This first part looks at how the binge starts and what can take place physically and emotionally.

Books to get: Fat Loss Troubleshoot

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Reviews/Subscribe If you are a member of itunes please leave a review and subscribe to the podcast to help move it up in the charts some.

Non-Itunes Users: You can download all the MP3′s above using the “MP3 Download” Link. It opens up the RSS feed. If you are on Google Chrome, you can use the google chrome extension.

The purpose of the beginner files are to provide members with a simple and brief answer to common questions. This is not an in-depth overview on the topics. It is kept to bullet points and tips for those who want the answers, but don’t have the time for the “why” behind them. Feel free to use these posts as reference with a question or to help other members by linking to these posts.

This content is for members only. If you are a member, sign in on the side bar. If you are not a member, you can join by going here.

High Protein “Ranch” Dressing

I don’t know about you, but I have walked down the dressing aisle and tried almost every single one of those dressing. The fancy dressings, aged dressings, calorie-free dressing (aka – OMG, save me and never make me taste that again)…

One of the things missing in a lot of these healthy dressings is the addition of protein. The funny thing is, it is so easy to up the protein content to a lot of popular dressings. On top of that, they usually just remove fat content and up the carbs. Now, I am not a carbphobe, nor do I hate fat. But, if you are going to remove the fat and you want to keep any thickness, you have to increase fiber or protein. Since people don’t really want grainy dressing, protein is the best macro to increase here. By doing that, we still get a heavy and creamy texture.

Eat This, Not That Moment

Two tbsps of regular ranch dressing is roughly 140 calories. Two tbsp of my ranch dressing is under 25 calories! This recipe gives you 5x the amount of dressing for the same calories. How about that to dip your carrots in!

100g Fat Free Fage Yogurt
70g Fat Free Sour Cream
1/2 tsp Dried Parsley
1/8 tsp Dill Weed
1/4 tsp Onion Powder
1/2 tsp Salt
1/8 tsp Ground Black Pepper
1/8 tsp Garlic Powder
2 Tbsp Water

1. Mix all items in the bowl and stir. Add water for desired
consistency/thickness.

Stats – For THE WHOLE BOWL (yes, it is a bowl of dressing!)

Kcal – 115 Protein – 16g Fat – 0g Carbs – 12g

———————————————————–

How Do I Get The Cookbook?

You have 2 options.

1. You can become a member of leighpeele.com and get it at a reduced price ($5.95) along with tons of free other goodies once you become a member.

2. You can buy it on it’s own at Bodybyeats.com. No membership required.

If you couldn’t tell, I am about to unload a large discussion on multitasking. At first, this might not seem necessary. But, I can attest to falling victim to the lure and temptress that is multitasking. You can feel as if you are getting a million things done, while never truly achieving any of them.

I can tell you, it hits home harder than you think. The first few sections are personal anecdotes and blabbing about me. If you aren’t interested in the detailed, albeit boring aspects of my multitasking, feel free to scan to the bottom.

A Frank Look At My Multitasking Dilemma

I have been trying to do the job of 5 people.  The result is the usual outcome of those who are understaffed — a lot of late nights mixed with pride and marginal victories. Understand, there are still victories, but you wouldn’t know it.

Everyday I see on facebook, twitter, or in my email the glorious ramblings of those in my field with their newest victory. I am not hating, in fact, I admire their effort and time management. I am lucky to confirm a friend request, let alone share the success of the day. Some seriously insane events have happened in my life, but you wouldn’t know it. I have had articles published, been a quote sources in magazines, and contacted by extraordinary people for advice in their weight loss and training programs. Again, you would never know it.

This all came to head  because I took a moment to alert people to a few accomplishments recently and I was met with a lot of surprise congratulations and “about time!” conversation. I thought to myself, “This is nice of everyone, but it isn’t like this type of stuff doesn’t happen in general. Why are you…” And then, it hit me. How the hell do they  know? Who is going to tell them but me?

Can You Outsource Bragging?

I am hardly a company, just barely if you can call it that. Still, I do pretty well for myself. I am not bragging about million dollar launches (or hatin’, good for them) but, I am able to be my own boss. From where I come from, that is an astonishing thing to accomplish. I don’t need much more than that to be happy.

The things I have pride in are rarely tangled into the almighty dollar. They are in achievements of professional and educational glory. For example, I have been asked to speak at a few colleges now. I was asked to speak on topics ranging from kinesiology to nutrition. Can you imagine? Someone who holds no degree whatsoever in nutrition, asked by a professor to speak to their students? I don’t know how that makes you feel about higher education (sorry guys), but it sure made me feel incredible. The whole thing has brought a lot to question about what I could do at a higher level. But, this is hardly the time for me to start going into my higher education.

The point is, no matter how trite, arrogant, or annoyed people can get with others talking about their accomplishments — it matters. There is a line between accomplishment and arrogance. But, it is a fat line in my opinion. When you are dealing with jealousy, competitors, and those suffering under the plight of their own regrets, someone is always going to confuse one with the other. I’m just proud. Nothing more.

I’m Not Flaky, I’m Just Busier Than A Tour Bus During SXSW

I got this message from an unnamed guru/seller a few days ago. I have edited it for time purposes, but the statements are correct.

Hey Leigh,

Well, I have messaged you multiple times now and haven’t heard back from you. I will take it you think you are above my product and launch. I will make clear to pass your lack of involvement on to the 31 affiliates I am working with.

I still didn’t look at the product, I honestly just don’t care.

But, the truth is I am a horrible affiliate. Everyone knows that. I don’t have time to be an affiliate. I don’t have the time to focus on that business model to make a success out of it. It isn’t that I couldn’t be one and do so as in a moral manner. If I ever have a moment, I take the time to do what I can to help (or payback) those who have helped me and have legitimate products that I already know. It is as straightforward as that.

Even with them, I still suck as an affiliate because I don’t run things through the proper system, funnels, and tested methods. I don’t have a problem with these things, they work. If the product is good, who cares. Most  complain but still buy those books and still get sucked in by infomercials. It’s been happening since the dawn of time, it isn’t going to change. Regardless, again, I suck at it, so it doesn’t matter anyway. It may seem silly not to have time to do that, but right now it is 4:12am and I am still writing this post. It isn’t because I waited till the last minute, it is the price I did pay for multitasking and trying to take on too much. As you can imagine, this isn’t the way to do things.

I realize I try and do too much, and I am going to solve that, right now.

It Stops Now

There will be no more 4:12am blog posts. There will be no more 3:00am emails. There will be no more choppy writing because I rushed myself, not because I don’t have the skill. There will be no more empty promises of articles, podcast completions, or updates. If you can’t trust my word to be true on an article deadline, then how can I expect you to trust much else? Being busy, is no excuse. My word online is all I have.

What The Hell Keeps Me That Busy?

What doesn’t keep me busy?! Right now I am a trainer, writer, speaker, membership site runner, consultant, dog mom, cookbook creator, friend, coach, musician, and about 100 other things for which have no name. I wake up almost instantly after I go to sleep, for nothing amounts of time. The days become blurs, and I hate that. I hate it because by likely calculations I only have 20,000 days left. That is if I get lucky. That is if I don’t get hit by an Amish wagon racing at 15 miles per hour. It could happen.

I am someone who lives their life with a purpose. I want purpose. I crave purpose like most crave chocolate cake. I don’t want my days to blur anymore. And, why do they blur?

I Am A Multitasking Moron

It all comes back to the multitasking. I am not succeeding at. If I was doing a fantastic job, they would chant my name in the streets and carry me away in a chair. Sadly, that isn’t happening. Sadly, I have become nothing more than an “expert.”

I don’t want to be just another expert. I want to lead. I want to inspire. I want to invoke change. An expert gives commentary on the changes leaders create. I am a leader, not an expert. “A good leader inspires people to have confidence in the leader, a great leader inspires people to have confidence in themselves.”

Well, it is time to gain more of that confidence.

The Business Plan, The Body Plan

There are two plans. While I am sure your dripping at the mouth for me to discuss the later of those plans, I am not going to yet. I am not going to for a dozen reasons, but I will. I only bring it up because I want to make it clear, one such plan exists.

The ideas I have for my business are the ideas I have for you. You are my business. You are my life. When I write down my future and plans on a piece of paper, it isn’t numbers and graphs about a soft drink or supplement company. It is about you, the people. It’s about Lori, Shari, Carrie, Keith, James, and Tia. It’s about my best friends, my clients, and my members. What I write, affects you. What I record, is for you. My day is about your day. This gig isn’t a gig without you.

The question becomes, how can I get back to it being more about “you” and less about email, vbulletin crashing, merchant services, plugins not working, graphics, etc? How can I get the best answers and solutions to everyone involved? How can I streamline my business so I can spend more time with people and less time with a screen and writing? Neither of which I have a natural talent for?

The Answer Is Simple, But Not Easy

Like a massive budget cut, like a pink slip, some things have got to go. And other things have to take priority. Here is what I have come up with. Here are the budget cuts for the next 6 months.

1. No More Business Based Work In The Area Of Marketing Or Blogging.

Sorry, I just don’t have the time. It isn’t personal and at a point, it is something I would like to dive back into. But, it would be half-hearted and I wouldn’t be much help anyway. There is a whole subsection of work and clients I have in the area of business, but that just isn’t where I can put my time right now.

2. Members Are #1

My time is going to be devoted majority to the members, members content, and making sure they are happy. I already do a pretty respectable job at this, but I will make sure to maintain it and improve where needed.

3. Writing Is #2

This is extraordinarily hard for me to say. I feel so strongly about my ties to the “trenches” and the one-on-one contact I have. I am at my best when I am hands on with the results people get. But, the truth is, more people can be helped and faster if I just take some time to sit down and write the books and articles that need to be written. I can’t be everywhere at once, and I need my words to be there, when I can’t.

Over the next 6 months I will finish all writing efforts I have been meaning to finish. This includes, but is not limited to, Metabolic Repair and the updated Fat Loss Troubleshoot Editions. Then and only then will I work on future projects. I will also complete the articles publications and bloggers have been waiting for patiently. I am lucky to have such a problem, especially given my butchering of the english language.

4. No In-Person Commitments For 6-Months

The system is one dimensional. I believe in the variables of training and I also believe in the variety of client discourse. The system itself needs a re-design. While I am completing the writing, I will take on no in-person clients or do any sort of bootcamps, speaking, or demonstrations. Think of this like a metaphorical wood cabin while writing. But not really, because wood cabins freak me out.

5. No Time Restricted Articles Or Blog Posts For 6-Months

That doesn’t mean I won’t post up a blog post or article for 6-months. But it does means with the exception of members, it is on a “if it goes up, it goes up” system. And to be honest, I think it is better than way anyway. The more frequent you post, the more people seem to feel overwhelmed to make statements and comments, rather than it being natural. This isn’t a news site. I don’t have the ability to be Yahoo, nor do I care too. If I have something to say, I will say it. If you want to hear something, let me know. Otherwise, it will come as it does, and will most likely be material as I am writing it for the books.

6. I Will Knock The Problems And Goodies Out, One Thing At A Time

This includes everything from the navigation to tools for readers and members. Calculators, directories, and more. The website is going to get a huge facelift before the new year, but in the mean time it needs a tuck. For example, all content that isn’t an easy to follow article, will be removed. It just clutters the archives. What do you care about the news 8 months ago? I don’t. Instead, I will put update posts every so often for re-caps.

Regardless of what is coming, the point is that it will come one item or project at a time and be scheduled accordingly. This may seem like nothing to you, but to me, this is greater than a body contest any day of the week. We all have our weakness, and this is mine.

Thanks, But What The Hell Does This Have To Do With Me, Leigh?

I am getting to that.

• Do you think the quality of your workouts suffer because you are in an aggressive deficit?
• Do you think the quality of your fat loss suffers, because you will not budge on your training?
• Are you trying to compete is a 10k, while trying to lose more than a pound a week?
• Are you making social/personal commitments when it leaves you more stressed out or lacking of “you” time?
• Are you trying to wake up early to go to the gym, then work only to find out your are stuffing your face at 8pm because of sleep deprivation hunger?
• Are you trying to lose significant amounts of fat while trying to gain significant amounts of muscle?
• Are you doing multiple programs and ideologies at a time?
• Do you have 100+ trainers bookmarked, facebooked, and twittered, yet nothing has actually changed in months?
• Do you have 100+ projects you are “kind of” completing, but honestly just getting overwhelmed by?
• My point is, you can’t do it all. I am not saying you can’t train hard and lose fat. I am not saying that you can’t achieve multiple goals. What I am saying is — the more you do, the more you miss.

Have Multiple Goals, But One Lead Task

I think multiple life goals are good. But there needs to be boundaries and priorities set.

1. Only Have 1 Lead Task.

If you want to lose fat, lose fat. Don’t try and max out your PR. If you do, great, but that isn’t the goal. The goal is to lose fat. Fat loss is a war. It is a battle. Your body is the opponent. It makes a move and you counter. What do you think happens when you turn your back on the enemy to do something else?

One lead goal. This is true to anything, not just body comp.

2. Attach Your Secondary Goals To Support Your Lead Goal.

If you are trying to lose fat, choose the right training program. If you are trying to lose fat, choose the right nutritional goals. If you are trying to lose fat, select the right sleeping schedule. You can do more than just not eat, you should. But, you shouldn’t plan a trip to Bora Bora by using a Volkswagen to get there.

3. Stop Guru/Solution Hunting

Sometimes, you need to switch teams. It happens. Sometimes, you were getting crap for information. But, the moment you find yourself turning away trustworthy information that is working for you, because you had a miserable week or are just bored — you  lost. You just shot yourself in the foot. I have  told people to stay right where they are, even if their trainer was full of s**t. You know why? Because they were getting results. Who cares, they can learn the proper stuff later. You know how easy it is to be critical and practical when you aren’t desperate? Pretty easy.

I’ve got to tell you I get quite frustrated when I see readers or members on the right track, but then jump off because their compliance fails. It’s got to be the program, right? It can’t be that this is just one of the hardest areas of life to concur (body composition) and you just don’t feel like it. You think “Maybe someone, somewhere will inspire me again!” You know what usually happens? You get confused. You start to doubt basic and absolute truths, and  end up wasting time.

4. When You Change The Task, Let The Task Actually Change

I see people take time off, refeed, and then jump back in using their previous time as a measure. If you took time off, it’s Day 1 when you start back, period. Let it go. It will just make you crazy and it’s stupid logic. Repeat after me, “Let day 1, be day 1.”

I hope you took something away from all of this. The majority of you read this blog because of fat loss, but remember that these principals and problems apply to everything. I will show you.

Example – Disorganization/Work Problems

1. Only have 1 lead task – I will make sure member content is 100% on focus and increasing in perks.
2. Attach your secondary goals to support your lead goal. – I will complete all writing assignments.
   Forums will take priority and then material they can download or purchase will follow. I will also streamline content and site navigation, among other  web issues.
3. Stop Guru/Solution Hunting – I will not buy another book on organization. I will simply do it and stick to what I know.
4. When You Change The Task, Let The Task Actually Change – If I get burned out and need I break, I will step back and focus on something else or take the down time I need to get recharged.

Example – Muscle Gain

1. Only have 1 lead task – I will put 100% of my training and diet focus on muscle gain.
2. Attach your secondary goals to support your lead goal. – I will design my program to facilitate that of hypertrophy and strength. This may mean setting aside a lot of metabolic conditioning. I will eat for muscle gain and not be led by fear of fat gain.
3. Stop Guru/Solution Hunting – I will follow the programs and design of (enter here) and not deviate from that program unless I hit a plateau after 8-weeks. Then, and only then, will I solution hunt.
4. When You Change The Task, Let The Task Actually Change – I may need time to move to deload or even cutting periods. I will not half-ass those time periods and will treat them with the same respect and importance.

There is  much these basic 4 guidelines can attach to. Get in, get it done, and get out of you own way.

So, are you having multitasking problems? Or, you just want to throw some comment love my way?

If we get lucky enough to live through the weekend, I am going to drop a pretty large personal post series on you next week. It is a bit of a game changer, both long and short term.

In the meantime, I wanted to share something brilliant with you. I don’t know who the originator of it is. If you do, feel free to share and I will provide link love.

Episode 43: Ask Leigh – Depleting Your Fat Loss Fears Subscribe to Itunes / RSS/Download/ (Google Chrome RSS Extension Here)

Note – If you are not receiving subscription updates, sometimes you have to self-activate it. Here is how.

1. Go to itunes

2. Make sure you are subscribed

3. In your library there should be a section called “Podcast.” You should see the cover of Ask Leigh in that section. “Right Click” on the cover and select “Update Podcast.” You should see the files start to download.

Question: What does fear have to do with my transformation? I am having a hard time understanding how fear plays a role? (From conversations about the 10,000 challenge)

Books to get: Fat Loss Troubleshoot

Want to be a Leighpeele.com member? >> Join Here <<

Reviews/Subscribe If you are a member of itunes please leave a review and subscribe to the podcast to help move it up in the charts some.