Category: NUTRITION

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Exercise and Nutrition: Building a Better Future with Real Food and a Workout Routine

Hello, fellow future health enthusiasts! Let’s talk about exercise and nutrition – the ultimate tag team for a future that doesn’t involve popping pills like candy or feeling like a couch potato. It’s time to ditch the sedentary lifestyle and embrace the goodness of real food and a workout routine.

The Importance of Exercise

Exercise isn’t just about squeezing into your favorite jeans or impressing your mirror with gains. It’s like a magic potion with benefits beyond the visible. Picture this: a little sweat, a lot of power. Turns out, regular exercise is the VIP pass to a party where chronic diseases aren’t invited. It’s the bouncer, and heart disease is stuck outside, waiting for an invite it’s never going to get.

But wait, there’s more! Exercise isn’t just good for your physique; it’s the mood-lifter you never knew you needed. Say farewell to gloomy days because endorphins are the real MVPs here. And who needs a sleeping beauty tale when exercise can tuck you into a cozy, uninterrupted slumber?

The Mental Health Benefits of Exercise

The Role of Nutrition

Now, let’s talk about nutrition – your body’s fuel station, minus the boring gas station snacks. A balanced diet is like composing a symphony with fruits, veggies, whole grains, lean proteins, and healthy fats. It’s the ultimate mixtape for your body, and empty calories? Well, they’re the annoying songs you always skip.

But beware of the temptation lurking in the junk food aisle. Processed and sugary options might call your name, but they’re more like a one-hit wonder than a chart-topping nutrition choice. Stick to the real, unprocessed stuff, and your body will be singing your praises.

Why it matters

The Relationship Between Exercise and Nutrition

Exercise and nutrition – they’re like the peanut butter and jelly of well-being, minus the sticky fingers. One complements the other, creating a harmonious dance of health. Nutrition is the backstage crew, fueling your physical activity and giving your workout the oomph it needs.

And hydration? It’s the unsung hero, ensuring everything runs smoothly. Water is your trusty sidekick, preventing dehydration during workouts and keeping your body in tip-top shape.

Tips for Combining Exercise and Nutrition

Now, for some practical tips to make exercise and nutrition the dynamic duo of your daily routine:

  1. Plan your meals around your exercise schedule. It’s like scheduling a date with health.
  2. Opt for a balanced diet – the kind that’s as diverse as your taste in movies. No one wants a monochrome meal.
  3. Politely decline the sugary and processed food invites. Your body deserves a VIP party, not a fast-food feast.
  4. Hydrate like you’re training for a water-drinking marathon. It’s the simplest form of self-love.

And if you need personalized guidance, consider a FREE 30-minute discovery session. It’s like having a conversation with a wise friend who happens to know a lot about fitness and nutrition.

In conclusion, folks, laugh a little, eat your veggies, and sneak in a workout or two. Exercise and nutrition are your ticket to a healthier and happier future. Start today, because your future self deserves nothing less than a standing ovation. Cheers to building a better future with real food and a workout routine!

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5 Life Lessons I Wish I Knew at 20: A Reflection at 33


In retrospect, life’s journey is filled with twists and turns, and the lessons we learn along the way shape our perspectives and choices. At 33 years old, I find myself reflecting on the past and contemplating the five key lessons I wish I had known at the age of 20. Join me on this journey as I share insights that could potentially spare you from making the same mistakes I did over the last 13 years.

  1. Understanding Money Better:
    Looking back, one of the primary things I would have done differently is to gain a better understanding of money. Personal finance is rarely taught in schools, leaving us unprepared for managing wealth, savings, and cultivating a healthy relationship with income and expenses. Whether adopting the conservative Dave Ramsey approach or the more risk-oriented Grant Cardone mindset, the key is to find a perspective that aligns with your financial goals and principles.
  2. Investing in High-Paying Skills:
    If I could turn back time, I would invest my time, energy, and attention into acquiring high-paying skills. In the rapidly evolving landscape of the job market, skills such as video editing, software engineering, coding, marketing, and sales hold immense value. While conventional advice often emphasizes secure job paths, the true wealth lies in entrepreneurship and cultivating skills that open doors to financial success.
  3. Taking Care of Physical Well-being:
    Physical health is wealth, a lesson that became apparent to me as I aged. If given the chance to advise my younger self, I would advocate for moderation in alcohol consumption and a greater focus on maintaining overall well-being. The mind-body connection is a crucial aspect of a fulfilling life, and investing time in healthy habits from a young age can yield long-term benefits.
  4. Embracing Humility and a Growth Mindset:
    At 20, it’s easy to feel invincible and believe we have life figured out. However, adopting humility and cultivating a growth mindset is crucial. Recognizing that we don’t know everything opens the door to continuous learning and personal development. As a 33-year-old, I value humility and the realization that there is always more to discover and understand.
  5. Trying More Things and Embracing Variety:
    Perhaps my favorite lesson learned over the years is the importance of trying new things. At 20, I wish I had been more open to diverse experiences, from rock climbing and kayaking to playing instruments and exploring unconventional paths. Embracing variety not only enriches life but also helps break free from monotonous routines, preventing the feeling of being stuck.

Life is a journey filled with opportunities for growth and learning. While I can’t go back in time, sharing these insights serves as a guide for those navigating their own paths. Embracing financial literacy, investing in valuable skills, prioritizing physical well-being, fostering humility and a growth mindset, and trying new things can contribute to a more fulfilling and successful life. As we continue to evolve, may we all find wisdom in the lessons that shape our unique journeys.

🌟 Join the Conversation:
What advice would you give to your 20-year-old self? Share your thoughts in the comments below, and let’s build a community of wisdom!

Want to learn how you can work with me? Here’s a link to a free discovery call… keep this a secret (serious inquires only) calendly.com/zacharyrance/discovery

👍 **If you found value in this video, don’t forget to hit the like button, subscribe to my youtube channel, and ring the notification bell so you never miss out on future insights.

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Blog NUTRITION

Intermittent Fasting

It sounded crazy at first.

It seemed impossible.

Going 16 hours without eating? Na, not for me….

But then, I tried it.

And wow did I see a difference. I’ve experienced higher energy levels, more mental clarity, and I also have better workouts! It’s truly the single greatest diet change I’ve made in the last 5 years.

What is intermittent fasting?

There are several fasting methods. The one I like is the 16/8 method. For me it’s basically not eating breakfast. This method involves fasting for 16 hours and restricting my eating to an 8-hour window. For example, I eat between 12:00 PM and 8:00 PM and fast from 8:00 PM to 12:00 PM the next day and let me tell you, the health benefits are astounding. I now intermittently fast 4-5 days per week (when I don’t have a busy training day.)

I feel like you can trust something more when there is no money to be made in it. I’m not selling you anything because there’s nothing to buy, intermittent fasting is FREE.

A few things to keep in mind is that intermittent fasting may not be suitable for everyone. It’s crucial to consult with a healthcare professional before starting any fasting regimen, especially if you have underlying medical conditions or are taking medications. Also, what works for one person may not work for another. It’s also important to maintain a balanced and nutritious diet during your eating windows to ensure you’re meeting your nutritional needs.

Intermittent fasting literally changed my life FOREVER. Give intermittent fasting a try and let me know what you think!

Best,

Zach

LIVE BETTER NOW!

My book is a motivating, inspiring, and most importantly practical step-by-step playbook on how you can live better now. Out now on Amazon

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HOW TO LIVE IN YOUR HEALTHIEST BODY – A 💩STORY

As my 3rd Full Ironman is approaching (October 2nd in Barcelona), it’s important to make sure I’m in my healthiest form. Nothing less than peak performance is what I’m after. This race is potentially 17 hours long (depending on how fast I move.) Every single calorie will be burned on race day and if I want to finish it’s going to take everything I have, physically and mentally.

Now most of you reading this blog post are most likely not training for a 140.6-mile race but there’s a lot to learn on the journey of living in your healthiest body. We all want to look and feel healthy. It’s in our nature to want to feel good. Obviously, diet and nutrition are important. It’s safe to say that avoiding toxins like drugs and alcohol would benefit you as well. But being able to customize a plan that fits just right for you is the only way that you can live your best life and not someone else’s. No two people’s DNA is the same so having customized tests done on your blood, VO2 (oxygen level), gut tests, yearly physicals, and other exams are critically important.

poopy problems

Whether you are a 9-to-fiver, stay-at-home mom, college student, or binge-watching Stranger Things on Netflix I encourage you to be more intentional about your health. We only have one body so we must treat it with the most respect and appreciate it as if it is the last one we will ever have. With that being said I wanted to talk about a common problem most of us face, poopy problems.

Do you have digestive issues? Are you regularly bloated, burp, and/or fart? You might have gut health problems that can easily be solved. I want to introduce you guys to Ombre. Ombre is an at-home, microbiome gut health test that you can do from the comfort of your own toilet. This at-home kit will give you a ton of statistics and analytics on the contents of the inside of your stomach so you can figure out a way to feel and poop better. I have a link for you guys to get your Ombre kit here:

www.TryOmbre.com/zachrance

What’s Included:

  • Gut Health Test 
  • Personalized Microbiome Report 
  • Food Recommendations
  • Targeted Probiotic Suggestion
  • Free Shipping for Test + Quick Report Delivery (2-3 Weeks)

The Ombre Difference:

  • Prevent IBS and leaky gut symptoms
  • Boost alertness without caffeine crashes or jitters
  • Promote cardioprotective benefits
  • Support the body against colds and viruses
  • Address inflammation that causes weight gain
  • Increase serotonin to enhance mental wellness 

www.TryOmbre.com/zachrance

Now there aren’t many quick fixes in life and everything great takes time, hard work, and effort but here is a list of a few things you can do today to get moving along the right track:

  • Daily exercise
  • Drink a gallon of water
  • Cleanse your body by doing a 16-18 hour fast
  • Stop drinking sugary drinks like soda

Also if you haven’t ordered a copy of my first book LIVE BETTER NOW, you can buy it now on Amazon! (Don’t forget to leave me a 5-star review.)

Zach

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Blog NUTRITION Uncategorized

HOW TO EAT A HEALTHY DIET WITH BALANCE

This has been a very busy week for me. I just on-boarded 2 new life coaching clients and I’m helping both of them lose weight. Client number one wants to lose 20 pounds and client number two wants to lose 30 pounds. Well, they came to the right place! I admire them for taking action and hiring a professional to help them reach their goals. Don’t do it alone.  Investing your money into hiring professional help is a great way to shorten the learning curve. Whether that’s a life coach, therapist, online courses, etc.. Hiring someone who has more experience than you is a no-brainer when it comes to your own personal growth and self-development. Time is more valuable than money and anything that saves you time is usually worth your money.

So what do I have these clients do to lose weight?

First of all, I have the utmost faith in these two new clients and the fact that they’re going to reach their weight loss goals. There is no doubt in my mind that if they work on the plan and execute it with consistency they will be 100% satisfied and more so motivated to make even bigger changes in their life. Creating a life full of joy and love, happiness and great experiences, wealth and abundance start with one small step. Great job you two!

Almost 3 years into my life coaching career and I have had this exact conversation with hundreds of people, yes HUNDREDS. (Often multiple times a day with dozens of people each week.) These conversations are built around two different pillars of physical health – diet and exercise. One is not more important than the other and they are both necessary to live a healthy lifestyle and lose or maintain a healthy weight. So where do we start?

Diet. So much info but not enough clarity…

I’ve read hundreds of books and I’ve listened to thousands of podcasts to learn what comprises the perfect diet. If you YouTube, “healthy diet” or “how to eat healthily”, you will get so many different answers based on a wide variety of theories. Is plant-based better than a carnivore diet? Is keto sustainable long term? Should you be eating dairy? All great and valid questions and it seems that the more you learn the less you actually know.

Buddha said it best, “don’t listen to what I say and believe it, experience it for yourself.” I think this quote rings extremely true regarding your relationship with food and diet. Why is this so? First of all, the Buddha’s quote is accurate because as humans we are all built differently and respond differently to different foods.

I make it very clear to my clients that we are all biological human beings. What does that mean? What that means is what works for you might not necessarily work for me. We all have unique DNA and our biology responds differently to different foods and substances. However, with that being said there definitely is a proven formula for living a healthy lifestyle. The formula for living a healthy lifestyle is eating a good diet and exercising daily. Now you can eat healthily and exercise daily and still be making poor choices. For example, I want to make a quick reference back to my recent blog post about addiction and how many people are abusing vaporizers and smoking cigarettes

A lot of people come to me for guidance on weight loss specifically and even though I’m a certified nutritionist the method for weight loss is different for each individual but one thing is standard across the board…. Eating healthy foods. Your food should be as close to its natural form as possible, meaning, no processed food, nothing manufactured in a factory. So how do you know if you’re eating the right foods based on your DNA and lifestyle? Only one way to find out! Schedule a free discovery call today!

Book a FREE Discover Call

Zach