Sami Nordlund's Linkedin Analytics

Cardio is NOT the best way to lose body fat. It tends to be people’s “go to” when they decide they want to lose weight though. The first thing many people think is… I need to start running. Or they go to the gym and spend hours on the treadmill. Which can be effective for dropping pounds, no doubt. Especially if you haven’t been doing anything. BUT… Here are 3 problems with just doing cardio alone. You risk losing muscle along with fat because you are not actively building it.  Do you really want to lose muscle?  You risk your metabolism adapting and slowing as it adapts to cardio.  So you end up burning less calories as your body adapts and need to continue to increase the amount of cardio you do. Cardio doesn’t build strength or shape. Cardio is a great tool when used right. But if you want to get lean. You want to sculpt your body. Strength training is the tool that you need. Dialing in your nutrition and macros is the other tool you need. Both are equally important. You can train all day and overeat and never see the muscle that you are building. In my case I have seen a huge difference in my body composition with both increasing the intensity of my strength training workout and having the right macros. The difference is significant. In my prep for my photoshoot the only cardio that I have been doing has been walking. Cardio is great for your heart and is a great tool when used right for fat loss. But it is not the optimal way. What’s your go-to workout when you are trying to lean out?

It’s the little things that can make a big difference. Especially when it comes to your health. If you have been struggling with any kind of pain, illness, fatigue, brain fog… When you see even small changes in those things… It can make a tremendous difference in your day to day life. Here are a few of the “small” things that have been happening in the lives of people I have helped get started on stem cell patches: *Improvement in breathing and not coughing as much for someone who had lung cancer and part of his lung removed. *Noticing all of a sudden that his back isn’t hurting him like it used to….and that’s been an issue for a while! *Improvement in focus and less brain fog. *Having more energy and feeling like she is dealing with stress better. *Improvement in memory. *Having strength to do more than she thought and then not feeling sore the next day. These may seem like small things but when you are trying to improve your health these are some major wins. When your plate is full these can feel like complete game changers. These patches are non-transdermal. No they aren’t voodoo patches 😂 There is science and a lot of studies to back their efficacy. They are patented and nothing else like them on the market. Want to learn more about them? Two options: 1. Comment “Call” and I will message you the link to schedule a time for us to chat. 2. Comment “Webinar” and I can send you the link to my recent webinar so you can hear more about them that way. No pressure either way.  I have seen amazing benefits and many others are as well. I just want to share it with you!

Happy Sunday LinkedIn fam! Hope you are all having a wonderful weekend. This song is by Anne Wilson and Chris Tomlin. Just wanted to share the hope in these lyrics with you this morning. Blessings my friends!

“Your biggest challenge is to show up when your mind is making the best excuses.” It’s so true isn’t it? How often do we put something off because we give in to the “best excuses”? I don’t have time. I have more important things to do. It’s selfish for me to prioritize myself. It’s going to be uncomfortable. I am intimidated. I am incapable. The list of excuses goes on and on. Reality is…that’s all they are…EXCUSES. If you want something you are going to push through those excuses. You are going to change your mindset. You are going to make the time. You are going to deal with some discomfort. Because you know deep down that it is what is BEST for you. It’s time to stop giving the excuses power. It’s time to empower yourself by prioritizing your health. Plain and simple. Your body, your mind and everyone else around you will thank you for it. Need help to do that? There is no shame in admitting that! Having someone to give you a plan, and to help hold you accountable is the game changer. I’m here to help! Comment “ME” and we can set up a free discovery call to talk about your goals and challenges and see if working together makes sense!

“If you do the work, you get rewarded.  There are no shortcuts in life”  Michael Jordan I could just leave it right there. Is there really much left to say? It really is simple. If you want to get somewhere in life… If you want to accomplish a goal… You have to do the work necessary to get there. There truly are no shortcuts. There are no true quick fixes that work for the long term. Most quick fixes only make it harder for you in the long run. So why not just start doing what’s necessary? How much do you want what you are dreaming about? It will show by the effort you put in. We can talk about it all day long… But our actions are going to speak louder than our words. So if you want it… Show it! If you need some help getting started, reach out. We can talk about your goals and your challenges and see if working together makes sense. Take it from me…having a coach in your corner can make all the difference in the world!

Put down that Otis Spunkmeyer muffin! I know it’s an easy grab but honestly… It’s not doing you any favors! Packed full of non nutritional ingredients…and WAY too much sugar…they are really just setting you up for a crash later! These muffins are easy to make, delicious and full of ingredients that are fueling your body and giving you the energy you need. All it takes is a little prep time and you have a much better option to grab in the mornings! You’re welcome 😀 Lemon Blueberry Muffins 4 eggs 1 tsp vanilla ¼ cup honey ⅓ cup coconut oil or butter ¼ cup lemon juice 2 TBSP lemon zest ¼ tsp salt ½ tsp baking soda 2 cups almond flour ¼ cup coconut flour 1 ¼ cup blueberries Preheat the oven to 350 degrees Line muffin tray with liners In a mixing bowl add eggs, vanilla, coconut oil, honey and lemon juice and stir till combined Add in the flours, baking soda and lemon zest and stir on low speed until just combined, don’t over mix. Gently fold in the blueberries ensuring they are evenly distributed throughout the batter. Fill each muffin cup with batter and bake in the oven for approximately 25 minutes or until a toothpick inserted in the center comes out clean.

You can’t expect to succeed if you only put in the work on the days you feel like it. How are those New Year’s resolutions going for you? You FEELING them? You CRUSHING them? Or are you like most of the rest of the population…. And the feeling faded 2 weeks in… The motivation left the building… And all your left with…. Is the familiar sense of failure…again. Here’s the reality. If you want to succeed… You are going to have to dig deep. You are going to have to stop relying on how you feel. You are going to have to start making the choice… What do I want most? Do I want comfort or do I want my health? Because that’s really what it comes down to. You can choose to be comfortable in the moment and uncomfortable later. Or… You can choose to be uncomfortable in the moment and feel amazing later. Doesn’t seem like much of a choice to me. But hey…what do I know? Need help getting started again and keeping it going? Message me. We can get a free discovery call set up to see if working together makes sense.

Can a little sticker really take pain away? 4 months ago I would have probably laughed and said no… But I have seen it happen over and over again. Most recently with a woman that has a prosthetic leg. Her leg was amputated 40 years ago due to cancer. She is now having some pain due to the nerves and wear and tear over the years. She wants to be active but many days she has to push through pain to do that. She was literally in tears the other morning not only because of the pain but also because of the frustration. She is tired of dealing with the pain every day. Believe it or not… We were able to help her find places on her prosthetic to place some phototherapy patches that help with pain. It took a little searching for the right placement. But once we found it… She was walking around and her mind was blown. “How does that even work”…she asked. “I was in tears this morning” she said…”it feels completely different now.” This technology is amazing. It blows my mind consistently. What kind of things are you dealing with that you could use something like this?

What are your goals worth to you? You will show it by your actions. Plain and simple. If you want something badly enough… You are going to do what it takes to get there. Whether that is your health, your physique, your career, a relationship… If you want it… You will work for it. I am 1 week out from my photo soot. I have had so many people over the years that have made comments about how it’s easier for me to stay fit or healthy because I “had to”. Let me explain.. I had gut issues for over 20 years. I had to make a lot of changes and went through some pretty strict protocols to heal. Was any of that easy for me? Not at all. But I wanted to be healthy and I wanted to feel good. So I made the choice to not eat the things that I knew would leave me in pain. Now I am 1 week out from a photoshoot that I have been working towards and people think it's easy for me. Even though I love it and training this way has become a part of who I am… It still takes discipline. It still takes making the choice… To push through even when I am tired. Or listening to my body and resting when needed. Not eating those extra calories when I am on my lower calorie day. But I make those choices and stick to the plan because: I didn’t put in all the time, effort and money to fail. I look forward to the end result. I am not here to be average.  I am here to be awesome! In the midst of all of that I am also working on building my business and helping others to take control of their health and begin to thrive. What goals do you have? What are you doing to make them happen?

Hey hey we’re the monkey’s… Hahaha…couldn’t resist… The star of today’s smoothie is bananas and when I started writing this that song popped in my head 😂 Do you like bananas? Are you scared of bananas? In this keto, no carb crazed world… Poor bananas have gotten a bad reputation. They’re too high in sugar and carbs…I can’t eat them, you say? I would like to reintroduce you to bananas. Here are some of the benefits: *Rich in nutrients like potassium and magnesium and fiber *Provides quick energy *Supports digestive health *Aids in muscle recovery and performance *Supports mood and brain function Too often we turn to man made, processed foods and drinks to give us the benefits that natural foods like bananas can give us. This smoothie is delicious and has great nutritional value too! It’s also super simple to throw together. I like to keep sliced up bananas in a ziploc in the freezer for when I want to make something like this or banana ice cream. Here is the recipe: ½ cup water or milk of choice 177 g of frozen banana 1 TBSP unsweetened cocoa powder 1 TBSP nut butter or peanut butter 1 scoop of protein powder of choice  No need to even add any additional sweetener because the bananas are enough to sweeten it! Yum yum yummy! Looking for more recipes like these?  Don’t forget to follow me 😀 I also am giving away my free “Anti-Inflammatory Desserts” cookbook.  Comment “ME” if you’re interested and I will drop the link for you to download it.

What do you do when life starts “Life-ing” you? Life can get crazy right? I know for myself…life has been life-ing me recently. We always have a choice about how we deal with the stresses of life. They are inevitable. That’s reality. Everyone is a little different in how they deal with stress. Its important for us to know ourselves well enough… AND… To take the time to invest in ourselves well enough… To do the things that help us to cope and release and gain clarity. A few of the things that work well for me are: Exercise-whether that is strength training or getting out for a walk. Talking with a friend who is supportive but also able to give me perspective. Journaling-helps me to process and gain clarity Other great things that can be a help: Breathing exercises, prayer, meditation Self care-baths, massage, rolling/stretching Counseling Just have some fun! Here’s the thing… Stress is a silent killer.  Most people don’t realize the damage that is being done inside when they are dealing with stress on a regular basis. If you don’t learn how to cope and release it will add up and eventually your health will eventually suffer. How do you deal with stress in your life? What helps you stay sane when life gets crazy and stressful? I would love to hear!

Workouts, workouts and HOW CUTE IS SHE?! I am starting to feel the effects of pushing it so hard for so long. My body really is recovering amazingly on a daily basis. This week just had some added stressors and my body decided to let me know it needed a little extra help! My psoas muscle tightened up on me. If you have ever had that happen…you know that its NO FUN! So to the chiropractor and massage therapist I went. It was exactly what I needed. Still through it all I was able to push and progress without injuring myself. When your coach is impressed…it definitely makes you feel good. But I have to say that I am proud of myself. This journey by itself isn’t easy but when you add in big life changes and the stresses of life it can make it even more challenging. Being able to pour myself out into my training has been a life saver for me. It’s helped me keep my sanity. And it’s given me a new level of confidence in my ability and knowing that I can do more than I realized! Thankful to have my patches to help take things to a whole other level too. Not only have they helped to increase my strength and stamina and improve my recovery but they have helped with sleep and my stress response as well. Meanwhile… Little Miss Rina is growing and getting cuter by the day! She isn’t crawling yet it seems like in one week she went from not being able to sit up on her own to being able to lay back and just sit up with no problem at all! She really has the best smile and laugh. She has my heart that little sweet pea! I have a spray tan consultation today…so I am going to go from white to super dark super fast 😂 I am very interested to see what I look like after!  Other than that I am going to take a walk by the river and try to relax (as per my coach!)  It’s been getting nice so I have been hitting the river trail lots!  My happy place here! 3 weeks out (I know, my math wasn’t mathing last week 😂 ). Photoshoot here we come!!! What are you up to today?

Is stress a part of your daily life? If the answer is yes there is a strong possibility that your cortisol levels are high. Cortisol aka the “stress hormone” is the body's natural response to stress. It is released by the adrenal glands when you are in a stressful situation to help your body manage the stress by increasing energy availability and enhancing brain function. The problem is… High levels of cortisol for extended periods of time can lead to numerous health challenges that when not dealt with can create bigger problems. Here are 5 symptoms of high cortisol levels  Weight gain High blood pressure  Muscle weakness Mood changes Sleep disturbances If you are dealing with these symptoms and have been for more than a couple months it would be good to talk to your doctor and see about testing your cortisol levels and your adrenal function. First choice as recommended by my functional medicine doc is the DUTCH test.  You can do it at home.  It is a urine test…you just have to pee on some papers at designated times, dry them for 24 hours and then send them back.  Easy peesy 😂 There are blood tests if that is not the route you want to take. If it is determined that your cortisol levels are high…here are a few things that I would recommend besides the obvious…manage stress 😉 Nutrition-focus on one ingredient foods like lean meats, vegetables, fruits  and healthy fats and avoid excessive sugar and processed foods.  Stay hydrated. Regular moderate exercise.  Avoid excessive intense workouts…they increase cortisol. Supplements-herbs like ashwagandha, rhodiola and holy basil can help regulate cortisol levels. Last but not least…probiotics and prebiotics can also help to decrease cortisol levels. Let’s talk a little about the fact that studies are showing that probiotics and prebiotics can help to decrease cortisol levels.  I think it’s pretty cool really.  Here is a simple explanation. If your gut health is out of whack…it can lead to increased stress and inflammation. Probiotics can help to balance your gut health and decrease that inflammation. Some strains can also help produce serotonin and GABA which have calming effects on the brain. Prebiotics help to feed the good bacteria in your gut which leads to decreased inflammation and improved response to stress. I would always recommend adjusting things like your nutrition and exercise before adding supplements.  Doesn’t cost you a thing and I bet you see benefits fairly quickly. But if you are still dealing with symptoms it might be worth looking at other options to help. I may also know of a phototherapy patch that can help with this too. 😉 *What do you do to deal with stress? **Have questions?  Feel free to message me.

We live in a society that likes things to be quick, convenient and easy. We want fat loss to be quick… We want our body to change quickly when we start working out… If it takes too much time… If it takes too much effort… If it’s inconvenient… We give up quickly or don’t even start. But if we truly want results… If we truly want change… We have to get out of our own way… We have to get out of our comfort zone… We have to make the time… We have to put in the effort. Because that fat loss you want… That muscle you want to build… The strength you want… The energy you want… That healthy gut you want… Those things don’t come without effort and time. Sorry…not sorry! Here’s the thing… Putting in the effort and making the time and seeing the results is SO satisfying. There is nothing like it. No surgery or pill can give you that sense. Nothing changes…if nothing changes. So here’s my question for you today… What are you putting off because it seems inconvenient?

Can a phototherapy patch really help you or is it just a placebo effect? Well first of all… You can’t patent a placebo. To have a patent on something… You need to be able to prove that it does what you say it does. These patches do that. I can tell you from my own experience that they work. Now…I am not a doctor. I cannot claim that these will cure anything. All I can do is share what I have experienced or share what others I know have experienced. So let’s take this week for example… I am 2 weeks out from my photoshoot. I have been training hard with my coach for 8 months now but only 2 months for the photoshoot. I have been using the patches for 3 months. So what have I noticed? *Increased stamina *Increased strength *Lean muscle build *Significantly improved recovery and healing *Improved stress response *Improved skin tone *Decrease in fine lines and wrinkles *Improved focus and clarity Someone asked me the other day if I thought that my results were just because I train hard and eat healthy. My answer…no. I have been doing that for years.  Now…I have an amazing coach and he has given me an amazing plan but… The difference I have seen in the last 3 months vs the 5 months before that is significant and undeniable. If you want to learn more about these patches and how they could benefit you, comment “ME” below.  We can schedule a call to chat and I can give you more information!

Proton-pump inhibitors (PPI’s) cause more problems than they solve. These are among the most commonly prescribed medications in the US.  Millions of Americans use PPI’s to manage conditions such as GERD, peptic ulcers and other acid-related disorders. The question you may be asking is…”If it’s commonly prescribed…isn’t it ok?” Let me explain… PPI-s like Prilosec, Nexium and Prevacid block the stomach’s natural production of hydrochloric acid.  Problem solved right? Here is the problem… You can’t properly digest food without stomach acid. So…PPI’s set off a chain reaction down the rest of the intestinal tract which can result in bacterial overgrowth and poor absorption of nutrients. When the intestines become imbalanced from dysbiotic bacteria, a host of problems develop, including: An inability to absorb nutrients Imbalanced gut flora Leaky gut membranes Some of the negative effects are: Increased risk of infections-PPI’s reduce the production of stomach acid, which plays a crucial role in killing harmful bacteria and pathogens in the GI tract.  Long term use of these meds has been associated with an increased risk of GI infections. Nutritional deficiencies-Stomach acid is essential for the absorption of certain nutrients, including B12, iron, calcium and magnesium.  Prolonged use of these meds can impair the body’s ability to to absorb these nutrients, leading to deficiencies.  Increased risk of bone fractures-Some studies have suggested a link between long-term use of PPI’s and decreased bone density and an increased risk of bone fractures due to the inhibited absorption of calcium.  This is especially seen in older adults. Kidney damage-Long term use of PPI’s has been associated with an increased risk of kidney damage and chronic kidney disease due to inflammation, impaired blood flow, or the formation of kidney stones. Increased risk of cardiovascular events-Studies have suggested an association between PPI use and an increased risk of cardiovascular events, such as heart attacks and strokes.  The main problem is this…they don’t solve the root problem.  Some of the root causes of stomach-acid disorders are: Gut dysfunction Weight problems Lifestyle Stress Here are things to consider doing to help solve the problem: *Clean up your nutrition *Lose weight *Drink aloe vera juice *Eat smaller meals *Stop eating before you’re too full *Avoid triggers *Wear looser clothes *Increase activity If you have been doing all these things and are still struggling…it may be time to try something new. Want to learn how a stem cell patch that is non-transdermal could help reduce inflammation in your body and possibly help you eliminate the need for a PPI? Two options… We can schedule a call to talk about it (Comment “Call”)  OR… You can watch my webinar I did recently.  (Comment “Webinar”).

Workouts, sunshine walks and the cutest baby ever… 1 week left till my photoshoot! I can’t believe it’s almost here!! This week has been a roller coaster ride… One day my energy was great… The next it was low. My emotions…right there at the surface lol. It’s completely normal at this stage in the process. When you get lean and you are lower in calories it can mess with you a little 😂 Like making you less patient at the gym when people are hogging the equipment while sitting on their phones…that may bring out the bear a little right now 😀 I had a friend at the gym say that he was surprised I wasn’t a mess.  He used to train competitors so he is very familiar with the process. I have some secret weapons that have helped me with energy and balancing my emotions…so super thankful for those! The sun being out and being able to walk by the river EVERY DAY could have definitely helped as well!  I am so happy the warm weather has finally started to show up.  Makes me excited for the summer and taking the paddle board to the lake! Got some time with my sweet Rina this week too. How is it possible that she gets cuter every time I see her?! And bigger! Goodness gracious she is growing and changing so fast! Love, love, love her so much and cherish the time I get with her. I am at the Ag Show in Salem talking to people about patches this weekend.  Its always fun to meet new people and talk to them about this cool technology.  Gotta keep spreading the word! What are you up to this weekend?

Happy Easter LinkedIn Fam! There has only been one perfect man to walk this earth. His name was Jesus. Fully God and fully man he came for a purpose. He came to fulfill the law. He came to pay the ultimate price for us. He took on all our sin and shame so that we would not have to bear it. He is the only one that could have and would have done that. The cross is where He gave His life. But that was not the end. Because he rose again. He defeated death. So we can have a hope and a future and eternal life. I don’t know about you…but I am very much aware of how imperfect I am. I mess up regularly. There is no way that I can save myself. So I am thankful for a God who knew in advance the mistakes I would make and chose me even still. I pray this song gives you hope today. Happy Sunday! The Cross-by Anne Wilson and Chris Tomlin You’ve been trying hard to bear the weight of all your shame And if there’s a God up there you’re sure he forgot your name When your steps are getting heavy and hope seems all but lost Just bring it all to the cross Who told you grace can’t reach the messed up ones like you Has the devil made you believe the lies he tells are true When you’re sure that you’re the one who’s wandered too far off It’s not too late just come home to the cross Come and see the Savior’s love that would die to make you new Nothing you have ever done can change what mercy’s done for you And if you ever wonder if you’re worth so great a cost Look up and see the cross Everybody’s got a list at least a mile long of every scar and every sin From everywhere that we’ve gone wrong But there’s reason for rejoicing and the reason is because That list was nailed to the cross He was wounded for your wounds pierced for all your sin By His stripes you are healed He died so you could rise again He let the blood and water flow and did it all to let you know You’re the reason that He went to the cross Oh He’s calling you to come home to the cross

Workouts, workouts and my baby fix… 3 weeks until my photoshoot you guys! Can’t believe it’s so close! The changes that are happening are crazy cool! Loving every minute of this journey! It’s rest day for the next two days minus getting in my steps. Definitely going to be resting up as much as possible. I need my energy to keep pushing! I got some much needed time with my kids and granddaughter last weekend. Rina is growing so fast! We kinda like each other if you can’t tell 🥰 Got some normal cleaning and meal prep on the schedule for the weekend as well as a game night with my kids tomorrow which I am sooooo looking forward to. What are you up to this weekend?

Workouts, rest and a whole lot of water!!!! Tomorrow is my photoshoot you guys! I can’t believe that it’s finally here! I had 2 days of pushing hard in my workout, a day of rest and then 2 days of working out but pulling back so that I didn’t create any inflammation in the muscles. Also pulled back on my steps from 12,000 to 8,000. The rest was needed but goodness…it is hard for me to not push it in my workouts! 😂 But when my coach says rest and pull back, I do! Got my spray tan yesterday so that the muscles will show better in the photos. If you have never had it done… It can be a bit startling when you first see yourself lol. And it kept getting darker until I washed off the bronzers last night. I’m still pretty dark so don’t be startled when you see pics of me this weekend 😂 This process has been amazing honestly. It has been a needed goal/outlet. It has been empowering. It has given me a new level of confidence in myself and my ability as an athlete and as a coach. It has challenged me. It has helped me to grow mentally and physically. I will be forever grateful. Tomorrow…I get to have a little more freedom with food. Which…if you know me…you know won’t be crazy lol. But I am going to get myself some sweet potato tots.  And enjoy every single one of them! I may indulge in a yummy dessert of some sort later…brownie with some ice cream maybe. Then I will be right back at my normal way of eating. I just feel better that way.  Fun to indulge here and there but I have found ways to do that, that don’t leave me feeling gross and crashing. Stay tuned…I will be sharing the pics once I get them! What are you up to this weekend? What would be your first choice to eat after a calorie restricted time?