Let’s Get Physical at the Office…

Get your mind out of the gutter.

Chronic sitting is a plague to our country, and most Americans are falling victim. We sit in the morning, sit in our car, sit at the desk, sit at lunch, sit on the way home, sit at home, and repeat.

Aside from the chronic issues that come from sitting too much – see fixes HERE – we just aren’t moving enough throughout the day. On average, Americans get just over 5000 steps per day, which is almost 4000 less than pretty much every other developed country. Couple less movement with an overabundance of food, and you have a problem.

So how can we be more active at work without being the guy or gal doing jumping jacks in her cubicle? (not really a bad idea) – here are three ideas – but first, the mindset is always key.

Stop Thinking You Know What Others Might Think…

I’ve heard people say things like, “well that sounds silly” or “my coworkers might think I am weird…”. I guarantee you that no one is really thinking that you are weird because you want to take better care of your health. If anything, they are jealous that you are taking time and putting in the effort to be healthier, and that might come out in the form of jokes or judgement – but who cares?

You will need to get over that mental block of feeling embarrassed for not doing what most others are doing…in anything health related because truth is – most others are not doing so well anyway.

Alright, here are three options you can implement NOW.

1. Longer Routes

Take the scenic route to your desk, office, etc. We all have heard to use the stairs. But what about parking a little further out, using the stairs, and meeting new people along the way. We need to be more social anyways, make it a point to meet someone new every day – and you cannot go to your desk until you do, so get to work a little early.

2. Walking Meetings

Your brain works better with movement and blood flow. Next time you have a one on one meeting, or discussion, ask if they would like to walk and talk. It might not always be an option, but you may actually find it more enjoyable and may come up with better ideas.

If you have a lot of phone conversations, you can implement this as well with phone calls. Every time you take a call, get up and move around the office (if you can). Even just standing can make a difference.

3. Activity Breaks

I teach a workplace fitness class twice per week. Shout out to those ladies because they are awesome! They make exercise a priority during their workdays. But it also allows them to blow off some steam, take a mental break, and get their workout in without having to go to the gym before or after work, which means more family time for many of them.

Maybe you don’t have this option. If you are serious or in a position to make it happen, I would bring this idea up with HR, and reach out to a local trainer/gym and see what you can work out. If not, there are still many things you can do without actual exercise.

  • Set an hourly alarm to get up and walk to the furthest drinking fountain.
  • Don’t use email if you don’t have to – get up and talk to people.
  • Do 10 bodyweight squats to your chair – who cares what others think!
  • Take a lunchtime walk. If you are competitive, track how far you go, and try to beat your time next week.
  • Use waiting time to move – waiting for the copier? Pace. Waiting for the microwave? Walk for 2 minutes.

Get creative with it! But more importantly – just move more!

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Stay healthy my friends,

Results Will Be Found in the Company That You Keep

“Results Will Be Found in the Company That You Keep” – Peterson Company Fitness

This is the motto from one of my fellow trainer’s and friend, Becky’s gym in Reedsburg, WI. Honestly, the motto is perfect on so many levels.

You are more likely to get results with a support system.

You are more likely to become like those you spend time with.

The truth of it is, you cannot reach your goals – in whatever facet of life we are talking about – without setting yourself up around like-minded, like-motivated, people – in AND out of optimal environments.

Want to exercise more? Hang out with people who like to go to the gym.

Want to become a microbrew connoisseur? Hang out with people who drink microbrews.

Want to become a pothead stoner? Hang around with potheads.

Trying to be the black sheep in a majority environment will and can only last so long. If you are in a group that does not support your views, goals, ambitions, you either succumb to the norm or walk away.

“But Mike, I’m trying to lose weight, and my co-workers/friends are all fit – yet they eat the same lunches that I do, and we hang out on Friday nights – yet they get these results and I don’t”

This is a very narrow-minded view. Just because you eat lunch with them, and go out for drinks weekly, doesn’t mean you see the whole picture. Let’s say you spend 6 hours a week with them, doing the same stuff, eating the same stuff… that’s 3.5% of the week.

I wouldn’t call that truly mimicking their lifestyle.

That is why you have to look deeper. What are their day-to-day habits like? Sleep, Food, Choices, Exercise, Steps, Activity, Mental, Mindset, Stress, and the list goes on and on…

Hang around them more often. Take your gym friendships outside of the gym. Talk about things that relate to health. Build a lifestyle around it. It doesn’t have to consume you to the point where it is all you talk about, but if you start living like someone who takes care of their body and health – well, you will start looking like someone who takes care of their body and health!

However – this doesn’t mean that if your friend looks awesome and doesn’t eat carbs, that you must not eat carbs to look awesome. This doesn’t mean that if your friend squats 300 pounds, you must squat 300 pounds to have that nice booty.

More importantly, it is the HABITS and the PATTERNS that your friend focusses on that are likely the areas that you should focus on as well.

Maybe they track their food or at least are conscious of what they eat (not eating carbs creates a caloric deficit – that’s all)

They squat 300 pounds because they are consistent with workouts, track workouts, and challenge their body in the gym – that is what to focus on!

Keep company with those you want to be like, those you enjoy being around, and those that support you in whatever you want to become.

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Stay healthy my friends,

Why Relying on Exercise for Weight Loss is a Bad Idea

It’s that time of the year. Gyms are packed with New Year Resolutioners! It is a fantastic sight. People looking to get their health back, lose some pounds, and get healthy. I love it.

However, many of these people have the best of intentions, but maybe the wrong approach. And I don’t blame them. For years and years, people were told “oh just move more”, “run”, and “do cardio”, were all the best ways for fat loss.

Here are the stats:

Traditional cardio – on AVERAGE, a person will burn about 100 calories per mile walked, jogged or run. How easy is it to eat 100 calories? 1 TBSP of peanut butter, a weak 4oz. pour of wine or one measly ounce of cheese…

High-Intensity Cardio – this would be stuff like sprint intervals, HIIT classes, etc. While there is no exact number for calorie burn calculations here, yes it may be slightly higher…but at some point, somethings gotta give. If someone is just getting into fitness, and is overweight, doing high-intensity work right out of the gate is NOT a good idea. Frankly, most “high intensity” boot camps and classes are not a good idea because they rely on providing a feeling, and a sweat factor – to make people think “man, I worked hard today!” – which anyone can do with enough exercises thrown together.

 

Jumping, splitting jumping, hopping, sprinting, burpeeing, on fatigued, unstable, and weak joints is a recipe for no exercises at all after you blow out your knee, tweak your back, or strain your calf.

Strength Training- but Mike, I thought you were 100% meathead and all about strength training?? I am – but not for purposes of fat loss. Truth is, the idea that “EPOC” or excess post-exercise oxygen consumption is super-elevated after strength training and will burn fat for 72 hours afterwards is pretty overblown. Strength training is great to build muscle and keep your strong (which does raise your resting metabolism), but not as a sole means of fat loss.

So how does one lose fat in the New Year?!?!

Watch. What. You. Eat

Simple. Not easy, not sexy, but factual and proven to work 100% of the time.

The average person will underestimate their intakes by anywhere from 50-75%!

Start with reading labels. Be aware of how many calories is in what. Learn about how higher calorie food choices add up. Be aware of how many calories you drink – from juices, sodas, coffee drinks, booze… Be aware of the mindless eating, and how a few nibbles here and a few bites there can add up.

Follow up with intuitive eating. Are you hungry? Then eat to the point of not feeling hungry, but not to the point of being stuffed and bloated.

Lastly, give it time. Yes, we are coming off of the Holiday season, and 99% of people, even the healthy folks, are bloated up.

Everyone wants quick results, and in the easiest form possible. 99 people out of 100 and even the most deconditioned persons are going to choose “add exercise” over “pay attention to food intake”. Well, I encourage you to be that 1. Be active, don’t get me wrong!

But be active doing things you enjoy, not because you feel the need to burn more calories and punish yourself from the holidays.

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Stay healthy my friends,

New Year…Same Ol You

Before anyone gets too upset at the extreme pessimism of this title hear me out 🙂

How many of you have tried a New Year resolution related to health/fitness/nutrition? Everyone is probably raising their hands.

How many of them worked? And by worked, I mean more than the 12 weeks that you did it…how many of them stuck, or lasted for a lifetime?

The issue with setting resolutions, or other willpower based goals – is they often don’t work out the way you hope. They can be easy to stick to when motivation is high but are often unrealistic for the long haul, or a lifetime. Willpower is finite. Eventually, something’s gotta give, and when you are in an environment which fosters a certain behavior or lifestyle that doesn’t match up with your goals, well, you can only willpower your way through it for so long.

Environment – this is where the real magic happens. What if you had to go to work in an office that banned sweets, sodas, chips, etc. from ever entering the building? You wouldn’t be able to mindlessly snack on them because they aren’t there. While this may be a bit extreme, this is often what it takes to some extent to set up your environment for success.

Our environment is more than the area, or foods we are around- but also the people.

It is often said that you become like the 5 people you spend the most time with, and I believe it.

Let’s say your goal was to quit drinking. But all your best friends always want to drink, multiple times per week. How long do you think you could make it, hanging around them constantly, without drinking? Some may last longer than others, but likely you would give in.

What if your goal was to save up money for a big trip, or purchase, but all your friends want to live in the moment, and live the high life every weekend, with fancy meals, nights out, lavish parties… good luck saving money.

So what do you do? Stop hanging out with friends, or stop going to your office that has sweets? That probably won’t work out too well either.

This is where you set limits on yourself – upper and lower. 

Rules is another way to put it. 

When a woman is pregnant, people don’t throw drinks at her because we all should know by now that pregnant women don’t and should not drink. If someone is fasting for religious reasons, we don’t say “aww come on man, who cares” – we respect their rule or limit that they set due to their religious beliefs.

So when it comes to sweets, or drinks, or spending money… set limits. Upper limits on the stuff you are trying to break, and lower limits on the stuff you are trying to build. These should be rules, not suggestions.

Upper limits might be: I will only go out for drinks one night per week, I will only spend $100 on eating out per week, I will only eat 2 sweet treats per week. 

These limits do two things: they limit your total intake/usage of what you are trying to break BUT also allow yourself to enjoy them in true moderation. This is where hardcore willpower based goals/resolutions miss the boat – it’s ALL or NOTHING. 

Lower limits might be: I will go to the gym 3 times per week, I will put $50 in a savings account per week, I will eat vegetables once per day. 

These are bare minimums, that if you do more of – GREAT! But as long as you stick to your minimums, you are sitting better than the all or nothing folks who might be hitting the gym 7 days per week now, but let’s check back with them in a month.

As you go, you can adjust your lower limits too. Maybe you have don’t great with $50 per week savings, so bump it to $60. That’s an extra $520 saved a year from now. 

The last point to setting lower limits is: set them low. You want them to be winnable, even on your most stressful/hectic weeks. So if you currently don’t go to the gym at all – your lower limit might be – go to the gym on Mondays. Do that for 4 weeks, then bump to 2 times per week.

I know it’s not sexy, nor will it bring the results as fast as you might want – but I promise you this – if you stick to it over the course of a year, and build on it…you will be so much better off in a year, and over a lifetime.

 

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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,