Never Strength Trained Before? No Problem.

Strength training is growing in popularity among average Joe’s and Jane’s, which is friggin awesome! I write about its importance all the time, and how it is literally the fountain of youth (when done correctly).

One of my client’s grandsons just signed up for a gym membership because he enjoyed training this summer. How cool is that? However, I want to make sure that even he has a credible resource that he can go to for training because there is a ton of fluff out there!

If you have absolutely no experience, are afraid, need a refresher or have zero clue where to start and what to do – this is for you.  I will try and lay it out in the post, step by step, as clear as possible. If you have any questions feel free to post or email me – mike@mgfitlife.com.

1) Focus on all the fundamental movements – push, pull, squat and hip hinge.

What the heck are these?

PUSH – think push up, or pushing AWAY from your body, like a chest press. Can’t do a push up? Try hands elevated pushups. Any pressing machine or dumbbells will work as well.

PULL – pulling weight towards you. Start with a form of horizontal pull like a dumbbell row, a body weight row, or cable row.

SQUAT – pretty much exactly how it sounds. The squat is more of a knee dominant exercise and it tends to work the quads, or front of the legs more than the hamstrings, or backs of the legs.

Start with just body weight, then add weight once you can sit down to the point where your thighs are parallel with the floor.

HINGE – this is also a lower body exercise but focuses on hinging from the hips – and works more of the backs of the legs – hamstrings and glutes (butt).

Start with a slight bend in the knees, but then push your hips back keeping your spine straight. Go to the point of feeling a stretch in the backs of your thighs then return to the top.

If using weights, keep them close to your legs, and shoulders back and tight.

If you know you have lower back issues, do not feel ready for this movement, or don’t think your form is on point, you can also use the floor glute bridge as an option.

 

So these are the 4 basic movement patterns that will cover most muscles of the body, now what do we do with them?

Start with ONE workout, because one is infinitely more than zero.

First – warm up. This can be as simple as a 5-10 minute brisk walk followed by 20 forward and 20 backward arm circles to warm up your shoulders.

Do 3 sets of 8 to 10 repetitions (reps) of the first exercise before moving to the next. Give yourself about 1 minute rest in between sets.

What weight should I use??? Use a weight that allows you to get all 8-10 reps, but it somewhat challenging by the final rep. If you know you have some natural strength, you may have to start with some ramp up sets. This means you wouldnt jump to a max effort set on set one, but rather build up to it. Say your working weight is 100 pounds.

You might start with 1×10 @ 50 (ramp 1), then 1×10 @75 (ramp 2), then 3×10 @ 100

You still shouldn’t go to failure on your working sets, and you shouldn’t force sloppy reps.

I often use the cue – leave a few reps in the tank. Meaning, if you absolutely HAD to do 12 or 13 reps you could.

How does this look?

Example:

  • 10 push ups or dumbbell presses – rest for 1 minute
  • 10 push ups or dumbbell presses – rest for 1 minute
  • 10 push ups or dumbbell presses – rest for 1 minute
  • 10 rows – rest for 1 minute
  • 10 rows – rest for 1 minute
  • 10 rows – rest for 1 minute
  • 10 squats – rest for 1 minute
  • 10 squats – rest for 1 minute
  • 10 squats – rest for 1 minute
  • 10 hinges – rest for 1 minute
  • 10 hinges – rest for 1 minute
  • 10 hinges – rest for 1 minute

That’s it!

See how you feel 2 days later, and if you feel up to it, repeat the same exact workout once or twice in the week,

Then what?

The most simple way to progress is to add reps until you get to about 20. Then go back to 10 reps and add weight. This will cover you for a decent amount of weeks and if you are truly new to lifting weights you will be good to go.

Example:

  • Week 1 – 10 chest presses with 10 pounds
  • Week 2 – 12 chest presses with 10 pounds
  • Week 3 – 15 chest presses with 10 pounds
  • Week 4 – 18 chest presses with 10 pounds
  • Week 5 – 20 chest presses with 10 pounds
  • Week 6 – 10 chest presses with 12 pounds
  • Week 7 – 12 chest presses with 12 pounds
  • And so on and so on…

That is literally the most basic form of weight training you can do, and if you are totally new to it this will be a great place to start!

Don’t try to get ahead of yourself and add weight every workout. It takes time for muscles to grow, and slow and steady is always the way to go!

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Stay healthy my friends,

Reach Your Goals Faster By Adding THIS to Your Plan

“I’m going to get healthy”

“I’m going to save more money for ____”

“I’m going to spend more time with my family”

All reasonable goals that people might say. However, what is the one common trend among them? They are all about “I”. While there is nothing wrong with wanting to do things for yourself, and go at it like a lone wolf, the power that other people can have to help accelerate your progress can be tremendous.

Three Ways to Use Others to Accelerate Your Progress

Use sounds so harsh, but know that this is not in a bad way like manipulating or taking advantage of, but rather using the power of others to progress quicker, stick to plans, and boost results.

1 – Make a Promise

Studies have shown that when you make a promise to someone, you are more likely to do it. If you make a promise to a group of people, you are even more likely to do it. If you make a promise to a large audience – like your social media circle, a crowd of people, etc. you are even MORE likely to follow through (tell that to the politicians though… 🙂

It is our human nature to not want to let other people down, and not disappoint social expectations.

When it comes to these promises, make sure that they are centered around your process goals (actions to reach the goal), and not your result goals (actual goal).

If your goal is to lose 10 pounds by Jan 1, write out the things that you need to do to reach this goal, then choose 1 or 2 to focus on, and make that promise to someone, or a bunch of people. Write it out, make a contract, etc. The more “intense” you make it the better.

2 – Band Together with a Tribe

We want to fit in. We want to be accepted. Again – it’s human nature – actually it’s nature. Even animals show interesting traits of wanting to fit in when they are in groups.

You are much more likely to achieve your goals if you spend time with like minded people. Saving money for a house? Maybe you shouldn’t be trying to keep up with your friends who want to party every weekend and don’t have the same goal as you. I’m not saying you need to abandon your friends, but pick and choose when you hang out with them based on the influence that it might have on your ultimate goal.

Joining a group that has the same interest or goal as you makes it easier to continue to do those things because it’s seen as the norm when you are with that group. It’s what these people do, so I should to it to! Peer pressure isn’t always a negative.

Even more powerful is joining a group with the same goal as you that also has a current shared interest/commonality.

Mom’s Reading Book Club – Goal: To Read More, Commonality: Mom’s

Ladies Lifting Group – Goal: Lift weights and get jacked, Commonality: Ladies Only

Young Entrepreneurs Networking Group – Goal: Increase Network, Commonality: Young Entrepreneurs

You get the idea. Find a tribe or group, and hang with them more – and the challenging actions from outside of the group will magically become the social norm for you.

When you constantly hang out with people who don’t align with your goals, you are much less likely to achieve them. Sure, willpower can work for some time, but eventually you hanging out with the group of friends that wants to crush beers, pig out, and sleep in until 11 AM will pull your further and further from your goal of losing fat.

3 – Use a Friend to Increase Your “Risk”

Give a friend $500 and tell them that for every day you go to the gym with them, they have to give you $5 back. Every time you back out, they get to keep $5.

Seems outrageous, but it’s actually more likely to get you to the gym frequently. This gives you 100 money making opportunities to get to the gym. That is a pretty damn good goal, wouldn’t you say?

Even one step further – tell them that every time you back out, they get to donate your $5 to the political party that you DON’T align with. Classic reward/punishment system here.

Whatever you choose to do, the more you put on the line as far as potential rewards or punishments, you are more likely to have that extra kick in the pants when it comes time to do your action.

The key here is involving someone else. When you make promises and set up reward systems for yourself, you are more likely to make excuses, and justify half assed promises. It can really be anything – someone will pay for dinner, will buy tickets to _____, will take you ____, – anything that gives you that extra kick to push towards your goal.

Even if you are more of a lone wolf, finding one person to align with, make a promise to, or setup a reward system with will increase your odds at winning. Link ALL 3 techniques together, and I think you would be pretty much unstoppable!

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Stay healthy my friends,

Chronic Macro Tracking Gone Wrong…

My latest article was just published over at DrJohnRusin.com, and it is one that I am very honored and proud to have written for him and his team.

CLICK HERE TO READ IT!

Those of you who know me or work with me might find yourselves scratching your heads a bit though, saying “Mike, I thought you were a fan of macro tracking?”

Yes – I am, to an extent, and as one of many tools that can be used.

As stated in the article,

Tracking macros can be a great tool. It is one of many tools that can help to fix a broken relationship with food and to improve one’s health. But like any other tool, you shouldn’t have to keep using it for a lifetime.

Initially, tracking food intake either with a basic food journal or macros tracking can be used to determine an objective and reliable starting point. It is a great way to learn about what food contribute to carbs, proteins, and fats. Macro tracking is also a great way to see how quickly calorie dense options can add up, or how a few little bites here and there throughout the day can add up to be more calories than a meal.

Over the course of tracking macros, one must learn and soak up this information, with the eventual intent on building off of it and creating a plan that is truly sustainable for a lifetime, without having to rely on your food scale and an app on your phone to log every single thing. This is why macro tracking is not a “diet” but rather a form of lifestyle education.

Read more to see where it goes wrong, and how one should expect to function, work, and thrive for a lifetime without tracking your food every single bite!

 

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Stay healthy my friends,

Eating While on the Road

***THIS WAS ORIGINALLY SENT TO MY INSIDERS EMAIL LIST***

If you aren’t already on the list, get on it here –> SUBSCRIBE

I got so much feedback on this one that I figured I would post it here as well, but this is rare, and might never happen again 🙂

If you travel a lot for work or find yourself in the car a large portion of the day, it can seem like the food choices are stacked against you if you are trying to maintain some sort of healthy diet, or even tougher if you are trying to actually lose some weight.

Truth is, it is “harder” but not impossible – and it is actually rather simple if you follow these simple rules.

Rule #1: Are you actually hungry? 

If you just ate breakfast or lunch, you shouldn’t be hungry. Driving long days in the car can be stressful, boring and tiring. However, using food to cope with these three emotions is never a good idea, especially when you are stuck in a small confined space of a vehicle.

If you find yourself mindlessly stress snacking in the car, the first thing to address is the question of “how did this snack food get in here in the first place?” – you. It all starts with you. If you know you are prone to this, don’t buy that stuff. You are only exposing yourself to an opportunity to mindlessly eat.

It’s like a recovering alcoholic popping in the liquor store to buy a water…not the best idea.

Rule #2 – Protein First

I like the rule of “20 grams or bust” – anything I eat in the car, when I am actually hungry, has to contain 20 grams of protein or more per serving. This will help keep you full, minimize the possibility that it is a junk food, and should hold you over until you reach your destination.

It doesn’t have to be all from one food, or even at one time either, but keeping it to 20 or more grams of protein is key.

Some examples might be:

  • Quest Protein Bar
  • Fairlife (Core Power) High Protein Milkshake
  • Jack Links Tender Bites
  • Hard-boiled eggs

These are all things that you can buy at most well stocked, larger gas stations.

Just like avoiding the snacky, mindless food takes the preparation of not buying them, making sure you are stocked up on quality protein foods also takes preparation.

Rule #3 – If Eating Fast Food…

Let’s be real. You’re going to stop for fast food at some point. While it may not be ideal, it is still possible to do some form of damage control. Applying the protein rule again – this should be your first focus. Luckily, most fast food places have the calories listed on their menus now, so you should be able to figure out what the better choices are.

Stick to these basics and you should be covered:

  • Don’t drink your calories – water, or diet soda ALWAYS
  • Non-breaded chicken is the leanest option
  • Minimize the extra fat – cheese, bacon, mayo, all can be skipped
  • You might be better off getting 2 sandwiches than 1 sandwich and fries…
  • 6″ subs with double meat are always a good choice
  • You don’t need dessert with your fatty lunch…ever.
  • It is already high in calories, so no, you don’t want to supersize it.

While it may not be the most convenient, eating on the road and sticking to your goals is possible. Like accomplishing anything else, it takes a little planning, and little prep, and a little bit of willpower.

In the end, it comes down to keeping your target goal in mind, and reminding yourself what this is all worth, and where you are trying to get to in your health journey.

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Stay healthy my friends,

What’s the Deal with Gluten and Dairy?

Maybe you just read the latest article from that magazine in the check out aisle at the grocery store and it said that gluten and dairy are to blame for bloating, gut issues, and fat retention. Maybe your friend Cindy told you that she stopped eating gluten and she feels so much better and has lost 15 pounds. Or maybe you have been thinking about cutting out dairy because you always feel gassy afterward.

What is right? And what is wrong?

They all could be both.

To put it simply, nutrition is a very individualized subject when it comes to certain topics, and this is one of them.

Here are the facts:

1) Cutting out gluten and or dairy might help you lose weight

Not because of the evil powers of gluten or dairy, but because of a reduction in calories. If you truly cut out all gluten and dairy from your life, you are likely cutting out a huge number of calories, and even if you are trying to replace them with other options, might still be creating a deficit. This is like any other diet that people will claim is magical – you cut out a whole food group, and you cut out calories.

2) Gluten and or dairy might be the cause of your bloating/gas

Everyone is different. Our gut biome is so vast and complex that there is no way that a blanket statement about anything being a for sure intolerance is appropriate. Sure there are studies showing different food components effects on the gut microorganisms – but these are done in isolation and often in a petri dish, which the human body is just a little bit more complex than.

The only way to find out is to run an elimination diet. Cut out all dairy from your diet for a week. See what happens. Make an assessment of your own, and make appropriate moves. Same thing with gluten.

However, gluten tends to be slightly different in the sense that it gets blamed for a lot of things that it shouldn’t. I’ve had people tell me they cut out gluten and felt so much better. Nice! When I ask what they cut out it’s usually this –  “pizza, burgers, chips, cereals, desserts….”.

So was it actually gluten that was making you feel like crap? Or was it – highly processed carbs, high doses of saturated fat, high intakes of fat overall, high sugar levels making your blood sugar spike and crash, and on and on…

3) Everyone is different – remember this

I want to reiterate this point. EVERYONE IS DIFFERENT. If something works for you, don’t start claiming you are a nutrition professional and can solve everyone else’s problems. If something works for your friend, don’t assume that it will work for you.

The only way to find out is to try something for yourself and make your own conclusions. Like anything else – take the time to care, learn and make decisions on your own, based off of what is best for you, and what makes you feel the best – not anybody else.,

 

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Stay healthy my friends,

It Doesn’t Matter How Much You Know

Nobody cares how much you know until they know how much you care”. – Teddy Roosevelt (or other’s have been attributed to first saying this)

This quote is pretty universal to many industries, especially anything dealing with providing a service for someone. You could be the smartest trainer in the world, have 10 different abbreviations after your name, and be able to write out the perfect plan for packing on solid muscle…but that will only get you so far.

This is a quote I strive to live by. My mantra so to speak. I hope that I accomplish this daily, and with everyone that I interact with. While providing training and nutrition is my job, providing care and treating people like people is my number one goal.

When a client has a nagging injury, it bugs me, like REALLY bugs me. I feel for them because I’ve been there. I want them to feel better, and it bugs me when they aren’t. I instantly turn to research, books, and articles and try to find out what I can to help. At the same time, I’m not afraid to say “I don’t know” – and then help them find someone who might.

When a client is struggling with their nutrition it bugs me. Not in a way like, “OMG, I can’t believe they ate THAT!” (because I’ve been there too) but in a way that I feel for them, and want to help them find happiness, and results and not feel like they are suffering through deprivation. I bring up several different strategies, approaches, or other ways to look at the issue and work through it.

This doesn’t just apply to clients though. I strive to do what I can for everyone I know, and everyone I don’t know.

I post daily free tips, fitness, nutrition and mindset stuff – things that hopefully inspire people to make a step in the right direction of health.

This is where knowing on the other end isn’t enough, and the point of this post.

All the info is out there. Exercise, nutrition, life skills, etc. We live in a time that you can find out how to do anything with YouTube videos, web tutorials, and access to professional resources at the click of a button.

It’s safe to say that most people know what to do when it comes to health.

Bridging the gap between knowing WHAT to do, and HOW to do it is where a coach, a guide, or a mentor comes in.

When people ask what nutrition coaching or online training is all about, this is what I tell them. It’s not telling someone exactly what to eat. It’s not handing out cookie cutter programs.

It’s about helping guide people through all the noise.

It’s about being there when challenges arise with diets, training, and life, and helping troubleshoot through these challenges.

It’s about helping celebrate the wins and helping lift up from the falls.

While it’s important for a coach to have a good understanding and knowledge base of exercise, nutrition and the likes, it’s more important that they are there to guide you through the rough patches, challenge you when you need a challenge, and support you when the rest of the world seems to be providing enough challenges of its own.

This is what I do. This is what you should look for in a coach. This is what it’s all about.

I’ve got 2 spots open for online coaching – full coaching – training and nutrition. If you are ready to commit to yourself, and invest in your health, with me as a guide, then click below.

LEARN MORE ABOUT ONLINE COACHING

I’m ready for you.

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Stay healthy my friends,

The 10 Commandments of Nutrition

Nutrition and diets seem to be on a level of religious status these days. People swear by them as the end-all-be-all way of living, claim to cure disease, if you eat a certain food you are damned to hell, and these foods will cleanse the already cleansing and healthy organs like the liver and kidneys…

Sugar is the devil. Carbs are the devil. Gluten is the devil. Fat is the devil. Animal protein is the devil…. CAN I GET AN AMEN?!?!

Whatever happened to finding what works for you and keeping it to yourself, or at least not talking about it like it is some sort of miracle approach, or pushing it on others?

It’s one thing to suggest something that worked for you might work for someone else, but it’s another to use a social media platform and proclaim from the top of a mountain that you are telling people the right way to eat, and the right way is your way – or even worse consider yourself a nutrition coach…

HOWEVER…

I GIVE YOU THE 10 COMMANDMENTS OF NUTRITION! 

There are some things, that should be accepted as universal when it comes to our diet. Keep in mind, these would be for a generally healthy person because certain medical issues have their own set of rules and nutrition guidelines.

1 – Thou Shall Drink Water – our bodies are made of a lot of water, so it’s a good idea to drink a lot of it. Simple.

2 – Thou Shall Eat Vegetables – all colors, mix it up, we all know veggies are good for us.

3 – Thou Shall Eat Protein – no matter what your goals are, you do need some level of protein in your diet to not only survive (because just surviving is lame) but to thrive! Studies have shown that while not necessary, or advantageous, HEALTHY individuals can consume 2g/per pound of bodyweight in protein with NO adverse effects.

4 – Thou Shall Minimize Processed Junk Food – eat your heart out IIFYM pop tart eaters… while some may be able to do this, the fact of the matter is it’s not a long-term approach nor an ideal diet for a healthy, optimal lifestyle, or diet that is promoting internal cellular health, longevity, and minimal inflammation.

5 – Thou Shall Minimize Trans Fat Intake – going off of 4, Trans Fats – partially hydrogenated oils found in processed baked goods, poor quality desserts, greasy foods, etc. have been shown to be the one fat that we can all agree on is bad for your body.

6 – Thou Shall Listen to Thy Body – feel like pooping yourself after drinking milk? Feel like you are 9 months pregnant after eating Chinese food? Have to run to the bathroom after eating pasta? Then maybe your body is trying to tell you something! Awareness is key, and if you really listen to your body, it will tell you what you shouldn’t be eating.

7 – Thou Shall Not Drink Calories – the only time I recommend drinking calories is when someone is trying to gain weight. The fewer calories you can drink, the better off you will be – plain and simple.

8 – Thou Shall Not Covet Thy Neighbors Diet – “Tina is doing _____, I am going to do that too!” If you haven’t noticed, the human body is super complex. We are all different. Just because something works for one person, doesn’t mean it will work for others. Refer to #6 as well.

9 – Thou Shall Try to Prepare Their Own Food as Much as Possible – most restaurants meals weigh in at easily over 1000 calories. The more control you have over what you put in your mouth, the more success you are likely to have.

10 – Thou Shall Not Be An A-Hole About Other’s Nutrition – if someone is getting results, and they are enjoying their diet, let it be. Even if you don’t agree with them, if they are ENJOYING it, that’s great.

However, if someone is hating the diet plan that someone else told them they NEED to do, this would be an opportunity to step in and show them the light – that no matter what diet you choose to or have to follow, it probably doesn’t need to be as painful or bad as you might think.

 

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Stay healthy my friends,

Something Over Everything

We want it all. We want it now. We want to do mega change right now…

Some people can handle this, but most people will crumble, and quit. Think about anything big, and life-changing.

This time 3 years ago I was just under one month out from my wedding. I may be a bit biased, but it was the best wedding, ever. Everything went smoothly, most everyone had fun (there was ONE incident that I won’t name names…but it definitely has turned out for the better 🙂 and it was a wonderful night.

We spent almost 10 months planning that wedding. Working on a little bit at a time, even 30 minutes of doing something when we could, chipping away at our checklist, and our bank account.

Anyone else who has planned a wedding would tell you it would be crazy to try and plan a successful day and night in a few short weeks or days.

A few months ago, we bought a house. We had been saving for YEARS to be able to make a substantial down payment. Putting a little bit aside each week, and increasing this amount by even $5 if we could.

We got the house, and we reached our goal of being able to put a great amount down.

Now we are tackling being parents. We learn something nearly every day, and we build off of that. Luckily, Adalynn only grows one day at a time, so that kind of regulates how much new stuff can pop up overnight.

We will be learning through this process as we go, rights and wrongs, ups and downs, all along this wild ride that is life.

Enough analogies – when someone is looking to reverse years and years of no self-care, self-sabotage, and not taking care of their health…they want it to happen NOW.

They sign up for a 5 day per week workout, (even though they haven’t worked a muscle in years) an intense and often radical diet program, throw away everything in their cupboards, because it’s time for a cleansing. Well, what often comes of that? Burnout, disappointment, and regression. The ol’ hampster wheel of progress…

So this is where I encourage you, if you are doing nothing right now for your health – just do SOMETHING. Pick one thing. Walk 10 minutes on a Monday. Eat one vegetable at dinner. Do one pushup each morning. Eat one less bon-bon per week. Drink one less soda per day…pick any of those things, and do it. Again, and again, and again…

Then build on it. Ask yourself, “okay, what can I add now?” Another walk? Another pushup? One less soda?

Just like chipping away at loans, building up a savings account, or planning a huge overpriced event (worth it 🙂 – it will take time, and little steps along the way to avoid overload and burn out.

It won’t always be easy, you will have little slip-ups, but it will be totally worth it in the end.

 

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This ONE Food May Be Holding Your Fat Loss Back

Recent groundbreaking studies have been released just this past week showing some very convincing evidence that one food and one food alone needs to be cut out of your diet immediately if you really want to lose fat for good.

Researchers and experts have all claimed that this research is truly groundbreaking, and think it will lead to the reversal of the obesity epidemic in our country. What is this ONE food that is holding us all back from reaching out true goals?

It’s the ONE food that YOU have no self-control over. Yes, I made all that previous stuff up.

Because there is no ONE food or food group that is to blame for everyone’s struggles with weight. For some, it’s not even necessarily food!

I’m sick of seeing these type of clickbait style articles on the interwebs and social media, blaming one food or food group. Of course, anyone can find a study these days to back up their opinion – it’s called cherry-picking the data in your favor.

Or, you can find studies that have been done on nematodes, and just assume that the same outcome will happen in humans and the same dosages per pound/kg…not the best strategy.

Everyone has that food, or food group, or several foods that once you start, it’s hard to stop. Like the following (*the first two are my own*):

  • Mom’s Chex Mix – I think the 3rd ingredient is crack, so this makes more sense.
  • Tortilla chips and salsa – because salt, fat, AND carbs in one food make my brain happy
  • Beer at a sporting event – because everyone else does it…
  • Sweet’s in the breakroom – because that’s all that is there to eat, and I’m stressed
  • Treats after dinner – because I have that sweet tooth and need my fix after dinner
  • Snacks during the football game – because everyone else does it, so we can Thursday, Saturday and Sunday.

Whatever your uncontrollable food, time, or situation might be…that is likely where you need to start looking to change.

Many of these situations or foods are examples of what we feel is the norm, or what society shows us to do.

Commercials, advertisements, and our friends – all tailgating, drinking beers, with a smorgasbord of food at our disposal to enjoy.

Rough day? Ice cream after dinner will make it better – even though you are full.

You’re planning on ordering the loaded enchiladas? You should probably eat this whole basket of chips and guac before you do that – because it’s there on the table, so why waste it?

How many opportunities are do you have to say yes or no at a restaurant, game, bar, or even at home?

  • Can I get you more ______?
  • Would you like another ______?
  • Would you like _____ with that?

And most of the time we say sure, yes, or hell to the yes (depending on how many beers deep we are)

But here’s the newsflash – it’s okay to say no. Break the norm. Say no thank you. Pass on the extras or the side of _____. Have a water, because deep down inside you know how that one more drink will make you feel tomorrow, and that you do really care about your goals…

It’s not one food that is keeping America fat. It’s our relationship with food, our glorification of the “normal”, and our overall portion sizes and quanity of what we truly eat – without even being aware – it’s all normal to society.

Screw normal. What is normal in this country clearly isn’t helping. Break the mold, and be different. Your health will thank you.

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Stay healthy my friends,

One Step At A Time Will Lead to Many Leaps Forward

“That’s IT! I’m getting healthy…on Monday.”  – anyone who has decided to try their hand at a diet/exercise routine.

The problem is that most people who decide to finally do something about their health go at it like a guy trying to ride a unicycle, blindfolded while juggling up a flight of stairs…instead of just walking up that first step.

They throw away all the “bad” foods, sign up for a 5 day per week high-intensity workout program, buy the latest activity tracker, load up supplements and swear off of bread forever.

Well just like the unicycle juggler, eventually something’s gotta give, and a fall is going to hurt way more than the person just stepping up the stair one foot at a time.

Trying to make too many huge life changes at once CAN be done, but most of the time it is too much to handle and leads to total failure and “I’ll try again next week” syndrome.

So why do people not want to do the simple, step by step, one thing at a time thing? Because it’s not sexy. It’s not on the cover of magazines. It’s not talked about on TV. It’s not sold by MLM’s trying to get you to lose 30 pounds in 10 days…it’s TOO simple!

What would you rather have:

A – Lose 52 pounds over the course of a year, slow and steady, and have a good chance at keeping it off?

B) Lose 52 pounds in 3 months, while living at the gym, starving yourself, being a social hermit ALL with a good chance of gaining it all back (and then some)?

52-pound weight loss is 52 pounds – why should it matter that it takes 3 months or 12 months? Especially when the 12-month process is more likely to succeed, less stressful, and in the grand scheme of things isn’t that long anyway.

So before you decide to jump on the latest diet trend next Monday, answer these two questions and start here, today…

What foods/drinks do you eat too much of right now? – Eat half of them.

How many days per week do you exercise? – Keep that number the same

WAIT! You don’t want people to exercise MORE??

No, not yet if they decide to focus on diet – which most people should. Again – simple is effective. Why try to fix diet and exercise habits at once, when one or the other might be big enough change?

Once a dietary habit or lifestyle change has been made, THEN maybe we consider adding in some exercise, even one day per week – but here’s the secret…you gotta keep up the dietary habit AND be consistent with the workout day.

After this becomes the norm, then we add another step, and another, and another…until before you know it you have lost significant fat, feel better, and hardly noticed that you were “dieting” or “working out” the whole time.

***UPDATE***

A few weeks ago I wrote about training one of my client’s grandsons who were in town. I found out yesterday that one of the boys decided to sign up for the school running club because I told him he would be good at it. This literally made me so happy, I had a little proud papa tear in my eye. This is why I do what I do. #Blessed

 

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Stay healthy my friends,