Blog — John Holley

WHAT IS OPTIMAL HEALTH FOR YOU?

WHAT IS OPTIMAL HEALTH FOR YOU?

You would not be reading this if you weren’t ready to own your power. This process is based upon an acknowledgment of the influence your thoughts and feelings have over your body. In these pages you will address the influence of your family, friends, the media and others in your life. This is not about blaming yourself or others for where you are now. When you begin to recognize and release the fallacious mind viruses you innocently accepted, you can release them and choose a mindset that supports you. It is your willingness to release mental patterns, which opens you up to the joyful aliveness you deserve.

Emotional Health, Mindful Eating, Smart ExerciseJohn HolleyAugust 9, 2022Empowered, Weight loss, Wellness, Mental health

LET'S THINK BIG

LET'S THINK BIG

What you think you become, is one of those truisms we all acknowledge and may not live. The incessant bombardment of ideas, opinions and feelings you are exposed to each day can smother you in mental chaos. This confusion leads to malaise and, if you’re not vigilant, a loss of hope.

Emotional Health, Mindful Eating, Smart ExerciseJohn HolleyAugust 3, 2022Empowered, weight loss, wellness

THE POWER OF 10

THE POWER OF 10

You say you’re too busy to take care of yourself? Do you have 10 seconds to spare? If you feel crazy, do you have 10 minutes to invest in your health? Take a look at the best ways in which you can make the most of those precious 10 seconds or 10 minutes:

Emotional Health, Smart ExerciseJohn HolleyJuly 27, 2022breathe, meditate, smile, movement, mental health

NEW RULES OF FITNESS

NEW RULES OF FITNESS

Why do you workout? If you’re like most of us, at least part of the reason is to look better…maybe like an athlete. Yet, all of the crunches, curls and calf raises in the world won’t give you anything more than greater strength in your abs, biceps and calves. When it comes to real fitness, single-joint, bodybuilding exercises are passe’. Athletic (read functional) conditioning is what’s now.

Smart ExerciseJohn HolleyJuly 12, 2022fitness, exercise, weight loss, workouts

LET'S GO OLD SCHOOL THIS SUMMER

LET'S GO OLD SCHOOL THIS SUMMER

Technology is a wonderful servant, but a horrible master. Until the robot overlords compel us to serve them, step out of your comfort zone and walk around the block, hike in the woods or have dinner on the patio without your phone by your side. Your social media accounts are not going anywhere and you may find some of the joy and peace you remember from summers past.

Emotional Health, Mindful Eating, Smart ExerciseJohn HolleyJune 21, 2022fitness, exercise, weight loss, mental health

LET'S GET REAL

LET'S GET REAL

You may be aware the first step to change is the decision to change. The second step is to make a realistic plan and the final step is to take action. What follows are the steps people just like you have taken to lose weight and look and feel better than ever. Maybe you’ve incorporated several of these habits into your life and are already reaping the benefits. Maybe you need to get on track and start at number one. In either case, let’s get to work!

Smart ExerciseJohn HolleyJune 1, 2022workouts, exercise, weight loss, motivation

SO YOU THINK YOU KNOW CARDIO

SO YOU THINK YOU KNOW CARDIO

Aerobic exercise involves the use of large muscles groups moving for long periods of time (but not as long as you think). Running, walking, swimming and biking are all aerobic activities, which increase the heart rate and the body’s usage of oxygen. This is important because the body uses oxygen in the energy-generating process (read: calorie burning).

Smart ExerciseJohn HolleyMay 25, 2022cardio, weight loss, aerobic exercise, fitness, anaerobic exercise

ARE YOU LISTENING?

ARE YOU LISTENING?

Remember, the point of getting quiet and listening is to become aware of the feelings behind your actions. This is not about judging yourself or anyone around you as good or bad. All you need to do is observe the way you feel in your body while you take another deep breath. Now you can decide how to move forward with this awareness.

Emotional HealthJohn HolleyMay 17, 2022awareness, mental health, listening, weight loss

A SLEEPY SECRET FOR A BETTER BODY

A SLEEPY SECRET FOR A BETTER BODY

Sleep might be the most ignored strategy for a better body! If you are chronically sleep-deprived your body is under constant stress. If you are stressed your body releases hormones which cause you to store more fat and more fat leads to a variety of serious health concerns. Of course, you may not be able to remember the last time you weren’t tired.

Emotional HealthJohn HolleyApril 27, 2022sleep, weight loss, energy, mental health

FAT ATTACKS

FAT ATTACKS

When you move on a regular basis - which means consistent bouts of exercise - you change your body chemistry in ways researchers are only beginning to understand. Muscle, just like fat, is an endocrine organ and produces chemical secretions which communicate with the rest of the body.

Mindful Eating, Smart ExerciseJohn HolleyApril 13, 2022fat, weight loss, exercise

CONQUER SUGAR CRAVINGS

CONQUER SUGAR CRAVINGS

You can conquer your cravings for sugar!

Mindful EatingJohn HolleyMarch 29, 2022sugar cravings, weight loss

STAYING HEALTHY IN THE FACE OF GRIEF

STAYING HEALTHY IN THE FACE OF GRIEF

Grief is a powerful emotion. It is often sudden and can cause intense reactions in even the healthiest of people. Stress may leave you feeling numb, guilty, or angry, and it can even have a negative effect on your immune system. However, no matter what you are grieving, taking care of your physical health will help you get through and find the strength to prioritize your mental health.

Emotional HealthJohn HolleyMarch 15, 2022mental health, grief

CARBS: THE GOOD, THE BAD AND THE GLYCEMIC

CARBS: THE GOOD, THE BAD AND THE GLYCEMIC

If you are a sedentary man or a woman try to obtain 14 calories per pound of body weight or about 45 – 65% of your total calories from quality carbohydrate sources. If you are a more active man and woman aim for 15-17 calories per pound of body weight or about 50 – 60% of your total calories. If you are very active as an athlete or in your job you can adjust these recommendations higher.

Mindful EatingJohn HolleyMarch 8, 2022carbohydrates, weight loss, healthy eating, nutrition, sugar

FAST, FRESH, DELICIOUS FOOD

FAST, FRESH, DELICIOUS FOOD

What you eat is as important as your exercise plan. But, prepping nutritious meals can seem daunting and time-consuming. Not any more, my friend!

Fast, healthy and delicious meals begin with the FAST & FRESH MEAL PLAN, which is available on Udemy.com.

Mindful EatingJohn HolleyFebruary 15, 2022healthy eating, weight loss, healthy cooking

NOURISH HAPPINESS

NOURISH HAPPINESS

The past century has produced scores of studies linking the effect of food on brain chemistry, mood and performance. This science of food has found that certain foods, and combinations of ingredients can influence mood. Moreover, mood can also influence your choice of food.

Mindful EatingJohn HolleyFebruary 15, 2022behavior change, mood and food, weight loss

THE POWER OF PROTEIN

THE POWER OF PROTEIN

Good, high-quality proteins are those with an amino acid pattern similar to that needed by the body. These complete proteins include eggs, meat, fish, poultry and dairy products, including whey protein. Protein sources which are deficient in one or more essential amino acids include grains, beans, vegetables and fruit.

Mindful EatingJohn HolleyFebruary 15, 2022healthy eating, healthy cooking, clean eating

GROCERY SHOPPING DECODED

GROCERY SHOPPING DECODED

When it comes to packaging, it’s what’s inside that counts. Food manufacturers are experts at packaging and merchandising their products to attract your attention. Companies pay a premium for shelf and endcap placement, which augments the scientifically-designed store layout. (Retailers study your buying habits, how you move through the store, where you linger and what you ignore.) So, high-profit and high volume items are featured throughout the store.

Mindful EatingJohn HolleyJanuary 31, 2022healthy eating, grocery shopping

HAPPY NEW YEAR!

HAPPY NEW YEAR!

I predict it’ll be another multi-billion dollar year in the diet and fitness industry. The fact that most of the widgets, pills and diets will not be the answer you’ve been looking for won’t be remembered in a year. My aim with this article is to dispel a few myths before you start making 3 easy payments.

Smart ExerciseJohn HolleyDecember 31, 2021resolutions, new year, exercise, fitness, health myths, healthy eating

DON'T WAIT TO MAKE YOUR RESOLUTIONS

DON'T WAIT TO MAKE YOUR RESOLUTIONS

Am I willing to decide, is the question you need to ask yourself? What is a decision you have been avoiding in the hope it will be made for you? Are you waiting to commit to daily exercise because work is too busy right now? Or will you start eating healthier when your spouse stops ordering pizza?

Smart Exercise, Mindful Eating, Emotional HealthJohn HolleyDecember 5, 2021Weight loss, behavior change, Choice, Power

DON'T ACT YOUR AGE

DON'T ACT YOUR AGE

Research has confirmed that consistent exercise can add years to your life. More importantly, an active lifestyle lowers your biological age regardless of your chronological age. If you stay fit and healthy, you’ll never act your age.

Smart Exercise, Emotional HealthJohn HolleyNovember 3, 2021Healthy aging, fitness, exercise