Sandbag Training – How to Save Money And Burn Fat

Sandbag training was the last thing I considered for my home gym equipment when it should have been the first.

As I looked around my garage, I had collected a sweet assortment of workout equipment: a pull-up bar, a squat rack, a climbing rope, kettlebells, barbells and bumper plates, medicine balls, etc. I’d spent a few thousand dollars at this point.

If I had it to do all over again, I could have saved hundreds of dollars had I discovered one of the easiest workout programs – sandbag training.

Sandbag training to burn fat

At first glance, sandbag training might sound brutish, barbarian and dull. And to that, I would say yes on the first two items, but not boring!

If you’d like to save hundreds of dollars in equipment purchases by building your sandbag and workout routine that provides plenty of variety, keep reading. In today’s article, I’m going to show you step-by-step how you can build your sandbag, increase or decrease the weights in a snap, get a tremendous fat-burning workout, and save money.

Let’s get started.

If you already know you’ll enjoy sandbag training and want to do some bodyweight exercises along with your sandbag, here’s a bundle we put together that includes 100+ exercises, video demonstrations, etc.

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Step #1: Build Your Sandbag for Training In Less than 30 Minutes

The initial steps to building a sandbag are pretty easy. Here’s all you need:

  • Tube of sand from the local hardware store – 50 lbs. for $3-$4
  • Contractor bags or industrial strength trash bags – the prices will vary, but I opted for cheaper bags because of the next item listed
  • Duct tape – you can spend more money on the bag thickness or buy more duct tape and spend less overall. A roll of 20-30 yards of duct tape will run $6-$10
  • Additional purchases will be listed below, but this is a good basic start for less than $20

Once you’ve gathered your items, grab a bathroom scale and pour your sand from the tube into your trash bags in 5 or 10-pound increments. Or you may wish to go higher – or use the entire tube. That’s the beauty of sandbag training – it’s cheap and provides a ton of variety.

For less mess, assemble your bags in your yard or driveway. You can also use a scoop to divvy out the right amount of sand into your bag while on the scale. Once you’ve hit the right amount, fold the bag over and over on itself to strengthen the thickness of the bag and then wrap the bag in duct tape as shown below.sandbag training building

The number of sandbags you create is purely based on how much you can lift or want to use in your workouts. You can construct bags of various sizes and label them using a Sharpie. Or if you want to get super fancy, you can do this and add a little flair to your larger sized bags.

Fancy sandbag training

Who said sandbag training isn’t lady friendly?

Step #2: Appreciate the Flexibility of Sandbag Training

In less than five minutes, you’ll quickly discover the variety of sandbag training workouts you can do simply by how you decide to package up your sandbags. Doing 5-10 pound increments provides for easy dumbbell replacement. Going heavier is as easy as filling up a duffel bag or backpack, provided it can handle the weight of the sandbags.

Most of the time, going heavier, harder and building intensity is easier with sandbags for a few simple reasons. Anytime the weight becomes too much, JUST DROP IT. This isn’t Planet Fitness, so drop your sandbag anytime you want to!

sandbag training lets you drop your bags

Occasionally check your sandbag when you’re training just to make sure there are no rips. If there are just use some duct tape on the seams and you’re ready to go. In Step #4 we’ll discuss some other methods that eliminate sand spills guaranteed!

You can use your sandbag and start training in your back yard:

sandbag training in back yard

Or your garage:

sandbag training in garage

Or even at the beach or park:

sandbag training at beach

The flexibility of training with your sandbag is endless because it goes where you go. As long as your weight amount fits into a bag, you’re ready to go. (Although I wouldn’t suggest taking them on a plane. Those high loads can get a little pricey!

sandbag training is not recommended at the airport

Step #3: Explore the Variety of Sandbag Training Workouts

Now that you’ve saved loads of money building a mechanism you can use for weight training, it’s time to recognize and select from the immense variety of sandbag training workouts you now have access to. And there are tons!

With your variable sized sandbags, you can do these exercises and more that will not only give you plenty of choices, but it will burn fat, build muscle and leave you coming back for more (there’s something intangibly fun about throwing a sandbag around – tell me if I’m wrong):

  • Squats
  • Cleans
  • Lifts
  • Presses
  • Sandbag carries
  • Sandbag runs
  • Lunges
  • Drags
  • Throws
  • Deadlifts

A good place to start is with Breaking Muscle. They have a 5-week sandbag training program you can refer to for additional ideas. Trust me when I tell you for the variety, flexibility and cost – training with a sandbag is hard to beat.

Step #4: Additional Considerations for Sandbag Training

Just when you thought we were done discussing all the nuances with sandbag training, I’m happy to share there is much more.

Are you like me and a little edgy about training with actual sandbags for fear the sand is going to get all over? I can assure you that is always a possibility. After training for a year using my sandbags and building them exactly how I described above, I have had no ruptures or tears, knock on wood.

Still, should working with sand make you nervous, we have options! Pretty much anything used for yard work could be in place of the sand we’ve talked about thus far:

  • Pea gravel
  • Mulch
  • Rubber mulch/safetysandbag training filler material

Keep in mind the lighter the material, the larger the bag you’ll need.

Whether down the road or at the inception, a backpack, duffel bag or “sandbag” is another way you can lug your sandbags around for training. A standard bookbag or backpack is limited by 30-40 pounds, so a duffel bag is an excellent choice and more durable. Ideally, you’ll want one that has handles in many places to provide flexibility in carrying.

Army surplus stores have duffel bags that can carry 70 pounds or more, cost around $20 and have a few handles on the sides.duffel bag for sandbag training

I went through each of the stages described, first using duct tape and duct tape handles for my sandbags, then I graduated to a backpack to the Army duffel bag and then I got serious, so I bought my last bag from Rogue. With the ability to put an entire tube of sand in it and a bag to protect against spills, this is my sandbag training recommendation.

sandbag training at CrossFit Rogue

If these bags can stand up to the rigors of the Reebok CrossFit Games and survive, then they’ll work out just perfect for me. After a year, I can say they’ve stood the test of time thus far. These bags from Rogue come in four different sizes. I chose the medium size which runs about $75 and holds up to 80 lbs.

Conclusion Time

OK, let’s bring this bad boy of a post to a close.

I hope that if you’ve read this far, I have convinced you that sandbag training provides fantastic value for the money and can help you burn fat while building muscle. I mean seriously – for less than $20 you can get started. By separating one sand tube, you get 10-12 bags weighing 5 pounds each OR 5-6 bags weighing 10 pounds each.

Regardless of the weight, you can combine them just as you would add plates onto a barbell, allowing your efforts to progress.

As for portability, it stands to reason you can take these bags anywhere you want to go and workout. Just the transportation of them is their own little workout! The variety of exercises is left to your imagination.

And when it comes time to upgrade your equipment, a well-built sandbag to hold all of your sandbags is at hand for about what it would cost for a 50 lb. kettlebell. (Don’t forget – you can drop these, drag them, etc. – they are nearly indestructible!)

Need Some Additional Help?

If all of this talk has you excited about exercise, you don’t even need sandbags but just your bodyweight. I’ve put together a bodyweight exercise bundle of more than 100 exercises you can do or add them in with your upcoming sandbag training routine. That link is above in the red box. OR, if you need some basic info to get your health back into control, we have a free 10-lesson course. Get your first lesson sent to you tomorrow by entering your information below.

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Are You As Healthy As You Think You Are?

If you’re as healthy as you think you are, you’re going to love this article.

Why?

Assessments confirm knowledge and action. We’re offering exactly that. A test that shows if you are as healthy as you think you are.

Two things are going to happen.

You’re going to find out your health is exactly where it should be.

Or some of you will learn a startling truth – your efforts have gone off-track. If not changed soon, you’ll be a part of those alarming health stats that appear in the news or in infographics.

Should that be the case, stick around. There’s help close by.

Why You Shouldn’t Believe Everything You Read

It’s painful to say, but in the U.S. of A., we have a problem. Even though our food labels are overseen by the Food and Drug Administration, the truth is not there.

I’m a huge proponent of choosing as many whole foods as possible. Items like meat, vegetables, nuts, seeds, butter – elements that don’t need a label. The processed foods in the grocery store – those foods require a label and for good reason.

They’re poison.

Cereals and most breakfast products are bad for us. These and other foods are disguised as “healthy” with titles like whole grain, fortified with (fill in the blank), and high fiber.

Does that make you feel better knowing you’re eating foods with these descriptions?

Check the labels in your pantry and describe to me what is really in your food.

Can you?

Man-made, synthetic and artificial ingredients abound. When consumers believe these food labels at face value, easier choices can be made and the large food companies profit.

To demonstrate this error in our ways, let’s pick on the Fiber One Protein Bar.

Sounds “healthy,” right?

After an Instagrammer had posted their photo of the bar, claiming it was their ketogenic meal replacement for the day, I did some research and pulled away disgusted and frustrated.

A label that calls itself a protein bar assumes the contents are mostly protein.

Makes sense, right? With a 32GB iPhone, I’d expect it to have close to 32 gigabytes of storage. In a Fiber One Protein Bar, guess how much is listed as protein?

Out of 140 calories total, the Fiber One Protein Bar has 6 grams of protein, which is 24 calories, or 17% of the calorie content.

Sugar is the second listed ingredient, but I guess calling it the Fiber One Sugar Bar didn’t test well in the focus groups. (Insert sarcastic sneer here)

Fiber_One®_Chewy_Bars_Protein_Peanut_Butter

Is it any wonder with this fraudulent labeling you aren’t as healthy as you think you are?

Breaking down the listed ingredients, here’s a quick run-down of more problems:

  • Ingredients are listed in order of quantity – Sugar in the #2 spot (and it’s hiding under other names as we’ll discover).
  • Rice flour – sounds healthy, but has a Glycemic Index at 95 which ties it with French Fries. Aren’t healthy foods supposed to push you away from foods that contribute to obesity and diabetes?
  • Products containing soy are known to increase estrogen levels, decreasing testosterone which is needed to build muscle. Soy products are cheaper for food manufacturers to push off as healthy.
  • Corn syrup – just another form of sugar with a Glycemix Index score of 115.
  • Soybean oil – highly oxidative, but it’s OK – it’s cheap, right?
  • Processed garbage abounds within the ingredients (vegetable glycerin, maltodextrin, artificial flavor, caramel color that causes cancer)
  • Fructose, also known as fruit sugar, appears in its third reincarnation of sugar, justifying the Fiber One Protein Bar to be renamed the Fiber One Sugar Bar.

After dissecting this one “healthy” item, imagine the dangers that exist in the frozen foods, cookies, cereals, and pasta?

If your pantry and shopping list omit processed foods and disguised “healthy” foods, then give yourself one point for being as healthy as you think you are.

Why “Healthy” Is No Longer a Label, Just a Cliche

When you hear the word “healthy,” what comes to mind?

“Well, she looks healthy.”

“Our bagels are very healthy.

“Would you like a TV dinner from Stouffers, dear, or would you prefer a Healthy Choice dinner?”

One popular notion as featured in the U.S. News is that a “healthy” breakfast is a large breakfast consisting of 700 calories. Well, since a Cinnabon is 880 calories, I guess 3/4 of one would be OK, right? I mean it won’t totally destroy my pancreas, will it?

In time, it will do exactly that.

We use the term “healthy” to denote health, but let’s be real. We use it to justify our bad habits.

Thou shalt not use the word “healthy” in vain. But we do. We can’t define healthy because everyone has their definition to fit their world.

In that sense, “healthy” is one of the most overused hashtags of all time. (On Instagram, there are over 70 million posts using #healthy.)

If everything is so “healthy” for us to eat, why are 34%  of U.S. adults obese? Not just overweight, but obese.

The next time someone tells you their food or activity are “healthy,” do this: ask them why or how. The back-pedaling will start immediately.

“Uh, it’s healthy because… it says so right here.” And they point to the label. So you ask them why it says that on the label.

“Well, it’s healthy because…” And then at this point, the stream of misguided lies come out quoting whole grains, all-natural, low-fat and the second most compromised phrase next to “healthy.”

“And it’s good for you.”

Subway, long considered a healthy fast food alternative, is not so good. Check out these ingredients and additives.

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Subway’s slogan was/is “Eat Fresh.” What’s fresh about adding chemicals, sugars and soy to an all-natural piece of chicken breast just to fill it, sweeten it and increase estrogen levels with soy?

Gluten is an entirely different topic, but certainly not as healthy as you think it is. Gluten causes multiple autoimmune issues in our stomach. Over 25% of the population suffers from celiac disease or is pre-disposed to have it. Healthy? Hardly.

The following bullets should be mandatory definers of “healthy.”

  • If it contains healthy saturated fat – check.
  • If it contains anti-inflammatory whole food ingredients, like more omega- 3 fatty acids vs. omega-6 – check.
  • If there are no processed foods used to make it – check.
  • If it omits mention of low-fat or low-calorie anywhere – check.
  • If it is free of gluten – check.
  • If it contains no artificial sweeteners, flavors or colors – check.
  • If it is preservative-free – check.
  • If it contains low-glycemic-index ingredients, so insulin doesn’t spike – check.
  • If it omits mention of being high in fiber – check.

This is by no means a comprehensive test of what’s “healthy,” but it is a good start. Here’s one last point you may have picked up by now – if it uses the word “healthy” anywhere on its packaging – place it back on the shelf.

If the foods you eat most fit the bullet pointed definition provided, then you get one point for being as healthy as you think you are.

This Well-Known Event Is Not As Healthy As You Think It Is…

Aside from “healthy,” there is another word that needs reining in – cardio.

Cardio is the poor man’s excuse for exercise. It signifies some measure of challenging work. It’s a badge of honor.

By its very nature, cardio is defined as exercise that increases your cardiovascular capacity. There are two types of exercise – anaerobic and aerobic. Aerobic requires oxygen in its performance effort while anaerobic does not. Seems simple enough.

Not so fast. Cardio is not as healthy as you think it is.

Lacing up the shoes and jumping on the treadmill appear to be a splendid idea. But the net result of long periods of cardio works against you.

Many well-intended individuals take up cardio as a method to lose or maintain weight loss. It becomes their primary go-to form of exercise. That’s when the wheels fall off.

To lose weight should not be the point, but to lose body fat. When you exert your body over long distances, pushing your heart rate beyond 75% of your max for long periods, your body runs out of glycogen (fuel in your body), and when it’s used to consuming carbs for fuel, it induces gluconeogenesis.

Big word, huh?

Gluconeogenesis is the body’s way of breaking down muscle to produce glucose. A lifetime of ingesting high carbohydrate foods has habituated your body into a systemic dependency that is not…healthy.

Two things will make you a healthier individual. Stop relying on carbohydrates for your energy source and use good sources of fat. Also, halt the cardio.

Need more proof cardio is no bueno?

WHAT-MAKES-YOU-A-SPRINTER-OR-DISTANCE-RUNNER

Which would you rather be? The muscular sprinter on the left or the gaunt marathoner on the right?

Instead of engaging in cardio activity exclusively, your body requires your help to produce muscle. If you enjoy running, change it up. Speed it up.

Sprint.

Sprinting short distances at various intervals is a powerful muscle building activity that is evidenced in the athlete on the left. Sprinters require strong legs and upper body. Which means they engage in additional activities.

Like weight lifting.

Weight lifting is a bonafide method to build muscle, dependent on a proper diet of protein and fats. You simply start at a weight that you can achieve with good form, master it, max out and repeat the process.

Need more reasoning why cardio is secondary to your health? How about evidence to show cardio decreases your health?

Chronic activities like cardio break down your muscle, increase your stress and justify your appetite’s desires to splurge. There’s a reason why so many “cardio fans” stay the same weight. Their bodies depend on carbs, so when they are done exercising, they hit the carbs, their insulin spikes, the carbs convert to fat, and all of their well-intentioned efforts work against the goal.

They delude themselves into believing that the chocolate cake slice they’re eyeing is entirely ok because they ran three miles that morning.

Stop doing that to yourself.

My summarized advice to get as healthy as you think you should be – for real activity that benefits your weight loss/fat loss goals is to replace the cardio with sprinting (10 reps of 100 meters with 2-3 minutes rest in between) and weight lifting. Feed the body what it needs versus what you want.

Assuming you exercise, if your regimen does not include elongated chronic cardio sessions, you get one point for being as healthy as you think you are.

You Can’t Manage What You Don’t Measure – So Measure Appropriately

Did you know there’s a crime committed most mornings in your bathroom?

It’s the use of your scale.

The worst crime is not replacing the empty toilet paper roll, but I digress…

Tucked behind the toilet, the scale is your best friend one day and your worst nightmare the next.

The scale gets a bad rap, but it’s not the scale’s fault.

A scale is an object. It has no emotion, it just measures. It just is.

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For proper usage:

  • Weigh yourself nude first thing in the morning.
  • Use one scale. Models differ in their measurement.
  • Meals high in sodium or carbohydrates from the day before will cause water retention and fluctuation.
  • The female reproductive cycle will also demonstrate fluctuations in weight.
  • Certain medications will influence your readings.

REMINDER – the scale measures ONE THING – your weight. Your health is not wholly orbiting around what you weigh.

Other health markers you should include for a full perspective of your health and progress should include the following:

  • Blood Pressure – can be measured at the nearest pharmacy or you can purchase a home cuff monitor for a reasonable amount. Ideal blood pressure is 120/80. Higher readings indicate a propensity for heart disease, stroke, and other complications.
  • Triglycerides – a type of fat found in the blood that increases with elevated insulin levels in your veins. Triglycerides store unused calories in your fat cells. Normal levels are less than 150 mg/dL.
  • HDL levels – these are the right components of cholesterol (high-density lipoproteins). You want more HDL than LDL. These “heroes” come from the consumption of saturated fats and protect against heart disease by cleansing the bloodstream of small, dense LDL’s. Aim for levels above 60 mg/dL.
  • LDL levels (and particle size) – these are the bad guys. These low-density lipoproteins have a few cousins regarding their particle size. VLDL’s (very-low-density-lipoproteins) deliver triglycerides and cholesterol to target fat or muscle cells then change into a light, fluffy LDL’s or small dense LDL’s. The large, fluffy LDL’s are relatively harmless. The small, dense LDL’s – not so good. They lodge in the endothelial cell layer, sustain oxidative damage, trigger an autoimmune response and initiate heart attacks. All in all, you want LDL’s to hit as low a level as possible, and you want the least amount of small dense LDL particles.
  •  A1C – this test can diagnose diabetes by providing your average blood sugar level for the past few months. The higher the score, the higher your risk. You want a score of 5 percent or lower. At 6.5 percent or greater, this is an indicator you have diabetes.
  • Heart Rate (Pulse) – the harder your heart has to work to transport blood throughout the body indicates your overall conditioning. A good resting heart rate should be around 50-90. As you track it, if you see changes that are increasing, investigate the reasons why. If your heart rate goes down, keep doing what you’re doing!
  • Body Fat Percentage – this is a key marker in my book assuming you are in good health. An increase in weight could be an increase in muscle. The only pure way to tell is by measuring your body fat. This can be measured by an experienced fitness trainer using body-fat calipers or using a water-displacement method, using an egg-shaped device called a Bod Pod.
  • Urine Microalbumin Level – for those with unhealthy kidneys, this test indicates how much protein is in the urine. It’s cheap and worth the test.
  • C-Reactive Protein (CRP) – CRP is a protein that clears out dead and dying cells and bacteria. If levels are high in CRP, this indicates inflammation whether it be systemic, inflamed, infected, etc. Normal levels should be less than 10 mg/dL.

If you are using more than just your scale as a measurement of your health, then you have earned one point for being as healthy as you think you are.

Why Sleep Should Be “Ahhhhhhh” Versus “Zzzzzz”

As healthy as you think you might be, getting at least eight hours of sleep is critical to your health.

The world is fast-paced and demanding. You influence the demands the world places on you by how you respond.

Sleep is a mini-vacation from life that our bodies require. And just like on a real vacation when we are out and about, there are lots of things going on “back at home.”

As you sleep, this is the best time for the body’s digestive system to get a break so it can call on other body parts to repair and remove bodily wastes.

Muscle is torn in the gym, fed in the kitchen and made in bed. As you sleep, your muscle recovers and grows.

On the stress front, sleep is induced by the circadian rhythms of life. Wrapped around a 24-hour cycle, your body senses when it’s time to sleep and is further influenced by the release of melatonin levels as light is decreased.

If you are on your phone, in front of the TV or using any form of electrical stimulation, your melatonin levels will be reduced, and  your sleep patterns will be erratic. Turn off these devices at least one hour before you go to bed.

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When you sleep, your cortisol levels decrease.

The best way to sleep well and decrease cortisol is to avoid stress. If your job or surroundings are so stressful it interrupts your sleep, then those worries or job are quite literally killing you.

As healthy as you think you are, you still need to analyze your job, your friends, and your situation. If they are the root causes of your stress, make the necessary adjustments. Change jobs, change friends, consider therapy or find other resources to help you deal with your emotions and stress.

When your sleep and stress levels are off-kilter, you obviously know you aren’t as healthy as you think you are.

Give yourself one point if you get at least eight hours sleep and maintain a low-stress level during the day. (No half points – it is all or none.)

How Your Lifestyle Reveals All

Sooner or later it’s going to happen.

Death.

What you did yesterday, do today and act out tomorrow all impact how long before Death comes knocking on your door.

Oddly enough, people take actions as if this were a myth.

How many times has your health spiraled out of control? How many diets or approaches have you tried? Five, ten or fifteen? Be honest, how many times have you started a health initiative because you inherently knew something wasn’t right with your body?

And once you rounded the corner, you fell back into the same traps that brought you to your knees earlier, and you cycle through this “uh-oh, fix-it-fast, uh-oh” routine again and again.

This rollercoaster approach is fun at the amusement park, but our bodies deserve better. Pushing them to their brink on both ends of the spectrum is not how we were designed to live.

Why do people fail at weight loss? Because they don’t see it as a lifestyle.  It has to be a relationship between you and your health. If you think it’s OK to cheat on your body, it will react. And that’s about the time the doctors get involved. That’s a for sure that you’re not as healthy as you think you are.

And that’s about the time the doctors get involved.

It’s time to tally up your points. Out of a possible 5 points…

  • If you scored a 5, that is great! You are clearly on the right path towards a comprehensive outlook on your health.
  • If you scored a 4, not too shabby.
  • If you scored a 3 or lower, there is definite room to re-analyze what healthy is all about. Our free course is just the ticket!

As I’ve told the story before, my Grandfather died in 2000 from diabetes and heart disease. It is my mission and purpose to spread the message of good health, nutrition, and exercise to any who wants it.

I’m offering a free course to get you started down the path. There are no strings attached to this offer. Just some foundational information and the opportunity to regain your health.

Start today. We make it easy. Just click on the button below and join over 200 students who have taken advantage of this opportunity.

Click Here to Enroll in Our Free Course

 

 

 

How Parents Are Secretly Killing Their Kids Without A Losing Weight Plan

The very notion that parents aren’t aware of a losing weight plan for kids and instead are secretly killing their kids is gut-wrenching.

It’s hard to stomach, isn’t it?

On rare occasions, there is a news story that turns the nation’s stomach. A parent drives a car full of children into a lake, and they drown. A mother throws a child from a bridge into the icy water below. A family member shoots everyone at home and then kills them self.

We’ve all heard these stories and shake our heads.

We ask ourselves the same questions in our minds: Why didn’t a friend or family member notice anything off? Why wasn’t anything done that could have prevented this?

Here’s a terrible question that hits between the eyes: Although not as violent, did you know that you are secretly killing your kids, too? A losing weight plan is needed.

Why A Losing Weight Plan is Needed

This fight I’m picking with you is one I pick with myself. And it’s for our sake. If we don’t focus and remind ourselves of issues we all face, our world will shift in the worst way possible.

The food choices on grocery shelves and on TV push against a losing weight plan. The choices and ads reinforce eating more. That’s how large companies make more money.

Here are some startling facts from the Centers for Disease Control based on information from 2011-2012:

  • 8.4% of children ages 2 to 5 are obese
  • 17.7% of children ages 6 to 11 are obese
  • 20.5% of children ages 12 to 19 are obese
  • Also, 34.9% or 78.6 million U.S. adults are obese

Information from the National Institute of Diabetes and Digestive and Kidney Diseases shows even more troubling statistics with higher rates than listed above.

If you’re not shifting in your seat yet, then allow me to drive this home a bit more. Obesity is a precursor to diabetes. Diabetes was the 7th leading cause of death in the U.S. in 2010.

So, how are parents killing their kids? Unknowingly, the foods you provide and your activity level are setting your children up for a life of misery, even death.

The standard American diet is full of processed foods. Those are the packages you buy at the grocery store in the middle of the shop. Cereals, ketchup, snacks, ready to eat meals, soft drinks and baked goods are just a few items that kids are fed every day that contributes to their obesity.

The activity level of kids has been so low, the government and other associations like the NFL have created programs to encourage kids to play. At the same time, the use of smartphones and video games has increased as well.

When was the last time you played outside with your kids? Does your activity level set yourself up as a positive role model? Do you have a losing weight plan?

As the statistics show above, the older a child gets, the greater their risk of becoming obese. There is a cumulative effect, and if it is not put in place before too long, you will be guilty of secretly killing your kids.

Childhood_Obesity_Infograph

This Is Every Parent’s Worst Nightmare

Like you, my worst nightmare is the death of my two girls. I’ve literally had that nightmare several times. Before waking up in a sweat, I see them in a car accident or falling from a fatal height.

I never see them die the secret death we are discussing. No one does, until it’s too late.

There are enemies out there. They’re well-funded and they are friends to your kids. But when you look deeper, they are your worst nightmare. They are the real culprits who are killing your kids – and you. Their agenda is about profit and not in support of a losing weight plan.

Large conglomerates like Coca-Cola fund massive studies including the creation of the Global Energy Balance. The GEB pushed out several studies in an attempt to show the reason why we are overweight is because we don’t exercise enough.

In that last paragraph are three separate links to prove my claims. There are MANY more.

They failed to mention that the marketing and consumption of their 140-calorie drink might add to the real reason. For every person, young or old, who drinks two sodas a day – sets in motion the likelihood of gaining up to 30 lbs. a year.

After the involvement of organizations like CrossFit exposed their evil, the Global Energy Balance disbanded in December of 2015.

It’s not a crime to sell food to the masses for the intent of making a profit. But when it provides misleading studies, demonstrates a lack of integrity and fundamental lies are exposed, it’s time to wake up and cast our vote through our dollars. Which leads us into how we can solve for this problem and create a losing weight plan.

How Parents Can Start a Losing Weight Plan

My goal above all else in this article is to expose the reality of obesity in our children. My goal as well is to get your attention, and to persuade you to take action. For parents reading this, of course you love your kids. So let’s take some steps to demonstrate that love and set them up for success, establishing a losing weight plan if necessary.

Parents make a million choices every day. By suppertime, you’re no doubt exhausted and fatigued. And that’s when the silent enemy strikes from the cupboard. You often choose the easiest meal. It takes less willpower.

Willpower is a muscle. But it has its limits. Did you know you can buy willpower at the grocery store?

Willpower is bought, in part, with every food purchase you make. In other words, you can’t eat or serve crappy food if it’s never purchased in the first place. Stop bad habits at the source.

This conversion from past poor choices to good future decisions will not be fraught with ease; I can assure you. There will be moans and groans, perhaps even from you. As you do more research, you’ll find there are endless recipes using whole foods that won’t add to obesity nor diabetes.

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Another way you can add to the losing weight plan is to play with your kids and be a role model. Schedule time with them, taking time for yourself to exercise. It will contribute to your energy levels, lift your mood and decrease your own body fat levels.

Set a time limit on “screen time” with your kids. Playing games is part of growing up, but when it leads to excess, it’s a recipe for disaster.

And finally, to always make sure you’re aren’t secretly killing your kids, take an active stance by looking into the claims that large corporations make. Watch food documentaries with your children so they can better understand why decisions are made.

As a quick caveat, even if your child isn’t obese or overweight, poor food choices can still add up to diabetes. Serving healthy meals will shortcut obesity and future health care concerns.

The short-term challenges might seem insurmountable. Take one small step at a time, involve your kids in the process including the food making. Even if  you replace a handful of meals formerly consisting of processed foods, you’ll put everyone on a better path away from obesity.

If you’d like some basic information on health and how to make it more of a lifestyle instead of a “diet,” I have a free email mini-course that will help you and your family. Just enter your email below to get started.

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