What Are Macros Anyways?

My macros are 300 C, 80F, and 215P…

If you are totally lost as to what that means, you are not alone!

Without any messing around, let’s just dive right in.

Macronutrients – or Macros for short – are the energy-containing compounds in our diets that make up the calories (energy) in our diet. We also consume micronutrients, which are vitamins and minerals, and while these are essential, they do not contain any energy.

The three macros are carbohydrates, protein, and fat. Alcohol is also sometimes included because it does contain energy. I use the word “contain” lightly because the energy/calories (used synonymously here) application is actually the amount of energy it takes to burn these nutrients. Confused yet?

  • 1 gram of carbs = 4 calories
  • 1 gram of protein = 4 calories
  • 1 gram of fat = 9 calories
  • 1 gram of alcohol = 7 calories

When it comes to fat loss or weight gain (this includes muscle) – it comes down to the number of calories we consume, and the source to some extent.

For simplicity sake, let’s say you burn 2500 calories per day – all things included your metabolism, exercise, thermic effect of food (the calories you burn digesting food) and your general movement, or NEAT.

If you eat 3000 calories per day, you will gain weight. (A surplus)

If you eat 2500 calories per day, you will maintain your weight. (Maintenence)

If you eat 2000 calories per day, you will lose weight. (A deficit)

What contributes to these calories, is our macros.

What if you ate PURE sugar, 100% carb goodness and nothing else? Remember, carbs are 4 cals per gram. So if we want to lose weight on PURE sugar, you could eat – 2000/4 = 500 grams of carbs per day. BUT nothing else.

Obviously, this is highly unsafe, and not realistic, but the math is there to prove a point.

So back to my macros, which I have adjusted almost every 2 weeks, based on my personal goals, etc.

Where they are right now:

  • 300 grams of carbs x 4 cals per gram = 1200 calories from carbs
  • 215 grams of protein x 4 cals per gram = 860 calories from protein
  • 80 grams of fat x 9 cals per gram = 720 calories from fat

Those macros make up 2780 calories. Which for me, is a slight deficit. (I was cutting down a bit for vacation – you know, beach bod ready ūüôā¬†

So what are sources of carbs, protein, and fats?

Glad you asked! Here is a pretty solid list of what contributes to what.

Mostly Carbohydrates:

  • Bread
  • English muffins
  • Tortillas
  • Rice
  • Pasta
  • Cereal
  • Bran
  • Oats
  • Potatoes
  • Popcorn
  • Pancakes/waffles
  • Bananas
  • Frozen berries
  • Seasonal veggies
  • Jello or pudding
  • All non-starchy veggies don‚Äôt really count for carbs (green and other colored veggies)

 Mostly Protein:

  • Egg whites
  • Chicken breast (or sliced from the deli)
  • Turkey (breast, patties, or bacon)
  • White fish
  • Lean ground beef
  • Non-fat plain Greek yogurt
  • Non-fat cottage cheese
  • Non or low-fat cheese
  • Whey protein

Mostly Fat:

  • Egg yolks
  • Avocado
  • Nut butters
  • Nuts
  • Oils
  • Olives

These are examples of foods that are made of MOSTLY one macronutrient. There are few grey areas to cover though…

Carbs/Protein:

  • Beans
  • Whole grains
  • Quinoa
  • Nonfat sweetened¬†Greek yogurt
  • Frozen yogurt
  • Fair Life skim milk
  • Peas
  • Protein bars (most have around 7g fat)

Fat/Protein:

  • Eggs
  • Bacon
  • Steak
  • Tofu
  • Whole fat milk
  • Whole fat yogurt
  • Full fat cheese
  • Chia seeds

Fat/Carbs (These are mostly things that you should eat as little of as possible)

  • Donuts or other breakfast desserts
  • Fancy coffee drinks
  • Pizza/other heavy dishes
  • Most mixed dishes at restaurants
  • Anything deep fried
  • Desserts
  • Most things that come in vending machines

These lists are not exhaustive but should give you a general idea of what contributes to what when it comes to figuring out where you macros are or should be coming from.

Are you still confused or want to know more about macros, how much YOU need, what ratios or gram intakes are optimal? Check out the link below for online coaching and take yourself out of the driver’s seat.

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Stay healthy my friends,

 

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Maybe You DON’T Need More Intensity?

High-Intensity Training; it’s all the rage.

Bootcamps, Crossfit, HIIT Class, Orange Theory, F45, etc. Everyone is promoting HIIT workouts as the holy grail of fitness. Burn more fat in less time, they say. Increase your post-exercise calorie burn significantly they say…

There is nothing inherently wrong with it, rather the approach may be the biggest problem.

Even powerlifting type workouts can be prone to too much high intensity. When you hit the gym day after day, working at high intensity super heavy sets that you have to crank up the Metallica to 11 for, slap your chest and huff and puff – (this used to be me) – day after day…

What about endurance athletes? Some might say – that’s not high intensity! –¬† While it may not be high intensity in the form of an all-out sprint, I would argue that it still is because of the duration of the activity, and especially if it is used ina competitive sport.

So what’s the problem?¬†

You spend all your time doing HIIT, or balls to the wall workouts – because that burns fat faster, right? Not always.

Truth is; the body has a finite amount of intensity that it can endure until somethings gotta give.

The graph on the left is what we THINK happens – more physical activity will always lead to more total energy expenditure aka calories burned. However, the true story is the graph on the right. At some point, the body will start preserving energy in other forms to counteract the “over intensity-ness”. This cannot be good, and especially at a deeper level of HOW the body will do this.

Let’s think about this:

High Intensity not only places stress on the physical musculature of the body but also the central nervous system. Your CNS is composed of your brain and spinal cord, but most importantly your HPA Axis (Hypothalamic Pituitary Adrenal). When we put the body through high-stress training, this system is stimulated. It is a cascade of hormonal triggers that flow downward to eventually release the hormone cortisol. This is a NORMAL response to stress (like high-intensity training).

Most of us have other stressors in our lives.

What also places stress on the body and the CNS?

  • Work
  • Life
  • Sickness
  • Lack of sleep
  • Poor nutrition
  • Dieting
  • Watching the news
  • Frequent travel

So how many of you High Intensity 7x per week go-getters are perfect in all of the above categories? Probably not many.

How many are taking time to do the opposite, and recover or do something that is LOW intensity?

In that overstressed, high octane, environment, your body releases chronically high levels of cortisol, which in excess can cause:

  • Muscle aches
  • Joint aches
  • Fat and water retention
  • Sleep issues
  • Food cravings
  • Low mojo in the bedroom

So what do you do???

Am I saying stop doing HIIT all together? NO

Think of it as one of those seesaw scales that big fancy city lawyers have.

One side is where you put your high-stress things, and one side is where you put your low-stress things. Is your scale balanced?

Another way to think of your day is being + or – towards your stress/health.

  • Got 8 hours of sleep +1
  • Ate donuts and Starbucks for breakfast -1
  • Got stuck with extra work -1
  • Skipped lunch -1
  • Got my backup protein shake +1

So at this point, you are in the negative…so what can you do to get positive, or balance out your scale?

Here are a few ways how to keep yourself in check:

Be aware of your training volume. If you aren’t sleeping well and you are eating like crap, doing HIIT stuff won’t help you 5 times per week – it will probably do the opposite. Get your diet in check and try to sleep more, and limit your high-intensity training to 1-2 times per week.

Self-monitor.¬†Here’s a novel idea – listen to your body. If you are dragging and feeling extra bloated and weak, it’s probably not the best idea to go all out crazy at the gym. Reflect on why you are feeling this way, fix that problem, and then dial it back for the day and do some lower intensity pump work, foam rolling, or a nice hike outside.

Work to Recover.¬†When we talk recovery from training, it’s usually in the form of eating better, sleeping better, and do your foam rolling and stretching. How many of us do that?

If you can’t sleep more and don’t want to change your nutrition habits, then you can at least make an effort to do a solid recovery session 1-2x per week.

What would this include?

  • Breathing exercises
  • Mobility drills
  • Soft tissue work
  • Range of motion work – light activation
  • Light/low-stress cardio – incline walk, light sled dragging…

Essentially 30 minutes dedicated to leaving the gym feeling better than when you got there.

Build recovery focussed days into your plan. For every crazy intense session you do, match it with a recovery session, massage, outdoor hike, etc.

By focussing just a little bit on recovery, listening to your body, and dialing back a bit on the crazy 100 burpee challenges, you can actually improve your bodies ability to burn fat, grow muscle, and feel a whole heck of a lot better.

 

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Stay healthy my friends,

 

Consistency Over Everything Will Yield Results

This post was originally sent out via my insider’s email list…and I got a very big positive response to it, so I wanted to share it here. If you don’t already get the weekly insider emails (on Tuesdays) you are missing out! SUBSCRIBE HERE

Have you ever not gone to the gym because you didn’t have enough time to get your workout in?

Have you ever thrown out an entire day nutritionally because of one snack or one meal?

I am assuming that you have.

And I’m here to tell you that is not the best idea.

Are there plenty of legit reasons to skip the gym? Yes!

If you are sick, injured (some injuries can be worked around), have a special family event, etc. are all legit reasons to skip the gym…but…not having enough time is not one of them.

I find that guys are especially guilty of this.

“Back in my day¬†I worked out for 2 hours per day, so what’s the point if I can’t do that anymore??”

A few things.

  1. You don’t need to workout 2 hours per day in the first place.
  2. There is so much you can do in 15-20 minutes.
  3. It’s likely your food that needs more work anyways.

When it comes to building a habit, the consistency and frequency of exposure are actually more important than the duration/intensity.

Going hard in the gym 2 days a week, but doing nothing the other 5 will not yield the results that most people want, nor help build a solid habit of being someone who exercises regularly.

But planning to do 5-10 minutes of planned physical activity, every day (assuming you are starting from ZERO) will help build the habit and the identity of someone who works out regularly.

It’s funny, people assume that trainers get to “work out all the time, and whenever¬†they want”

It’s quite the opposite.

Personally, I lift 3-4 days per week for 30-45 minutes, do 1-2 cardio recovery/conditioning sessions that last 20-30 minutes, and that’s it.

I also work a job that routinely has me hitting 15,000 steps per day, and am aware of what I eat.

What do you think has a bigger impact on my health or my current physique? I would argue that lifting helps build the shape/look/strength of my body, but the daily movement and focus on diet is what controls the size/weight of the body.

So just because you are crunched for time, it doesn’t mean you need to skip the gym altogether. Even if you can’t get to the gym due to time – hit some bodyweight work. The possibilities are literally endless.

The same focus goes with nutrition.

Had a “bad” breakfast, so you just say the heck with it, and eat like crap the rest of the day?

Get a flat tire, and say the heck with it and slash the other 3?

It’s pretty much the same thing.

Those who are most successful with their relationship with food are those who practice true moderation, have at least some awareness of what they put in their bodies and are as consistent as possible.

True Moderation – enjoying a piece of birthday cake for your child’s¬†birthday

Not Moderation – “only” eating 2 cookies every day, eating cake because it’s a stressful day at work, or having a nightcap to wind down from work (yes, daily drinking is not moderation, and will not help you with any physique goals.)

Awareness of Food – knowing what a high-calorie food is, and taking action to make an educated swap. Knowing that liquid calories are some of the easiest calories to cut – and doing it. Any many more basic examples.

No awareness of food Рliterally not knowing what is in what you eat. Or even worse is thinking you know and having no idea. 

Consistent as Possible – have a holiday or birthday? Sweet, enjoy it and get right back to schedule the next day.

Not consistent as possible – “well, it’s my birthday week so I might as well start eating like crap now”….” well, it was my birthday and that was on a Thursday, so I might as well just enjoy the whole rest of the week”

or

“I’m going on this hardcore diet of kale baths and lemon shots to lose 10 pounds before Spring Break”

– the same person struggles with that same 10 pounds up and down their whole life…

I talk about it often, “play the long game” when it comes to nutrition/diet/exercise. Keep chipping away at it…

BUT you have to actually be chipping away at it too, or the long game is the really long game…

Build simple, sustainable habits, and build more on top of them. Do it consistently, do it knowingly, and good things will happen. It doesn’t have to be a 2-hour workout or kale and lemon enema cleanses…just do a little bit more or better than you are doing right now, and you will start to see changes.

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Stay healthy my friends,

The Most Overrated “Healthy” Meals, and How to Fix Them.

This might be something you have never heard a dietitian mutter before, but salads aren’t necessarily that good for you.

What?!?!? Salads?!? The FIRST thing people gravitate towards when it is time to lose weight? Yes, salads.

As soon as someone decides to lose weight they start eating salads. Loaded with healthy veggies, and minimal calories, salads are a sure fire way to drop some lbs…maybe.

A client sent me this accurate depiction of a classic dieter’s week yesterday:

Pretty accurate I must say.

So why am I hating on salads?

1) They can be more calories than you think.

Just because it’s mostly veggies, doesn’t make it the healthiest choice. Depending on what else is on it, the salad option can be one of the heaviest options at a restaurant.

Toppings that aren’t necessarily “bad”, but can lead to the calories adding up are:

  • The dressing
  • Cheeses
  • Type of meat
  • Nuts
  • Candied nuts
  • Dried fruit
  • Avacado

Here are some examples of calorie levels of some hefty salads:

  • Applebees Asian Chicken Salad – 1440
  • Wendy’s Spicy Chicken Cesear – 720
  • California Pizza Kitchen Waldorf Chicken – 1310 (below)

(Looks pretty healthy, doesn’t it?)

Again, not saying this is necessarily a bad thing, but being aware of the fact that JUST because something is a salad, doesn’t automatically make it a healthy option.

Also, most salads on the menu’s at fast food joints come in around 350-600 calories, but these calorie listings DO NOT include the dressing, so make sure you are aware of that, and aware of how much dressing you put on it.

2) They can be too little calories and not enough nourishment.

As seen in the week;y diet picture above, eating salad everyday lead to a weekend binge.

This can also be the case with salads. They don’t pack enough nutrition to really be considered a meal.

Veggies are great, yes. But, if it is mostly iceberg or romaine lettuce, then you really are just eating a bunch of semi-fibrous water. Not much nutrient quality to be found in those “veggies”

Sure, maybe the salad fills you up physically because it takes up a ton of volume in your stomach, but you might find yourself hungry an hour or 2 later because eating only vegetables is not a real meal.

Google “low-calorie salads” and you will see articles spewing the most ridiculous garbage about 200-300 calorie salads that they claim are excellent meals to help you lose weight.

Sorry, but if you consider 200-300 calories a meal…yikes…

Now, one “meal” a day in that range might work for you, and isn’t necessarily a bad thing, especially if you like to have more food at dinner… but having 3 meals at that range is not a healthy approach to weight loss! You won’t just lose water weight and some fat, but also muscle mass and your mind! Not good!

Undereating through willpower can only get you so far, and eventually, your body will fight you back. So please please please, do not go around eating the 200 calorie salad and calling it a meal.

How to make salads work for you

Now that I have shredded and diced apart salads, I’m going to come back and make peace with the salad.

They can be fantastic meals.

After a weekend of eating crap, our go-to Sunday dinner is this amazing salad: http://makinloveinthekitchen.blogspot.com/2012/07/famous-chopped-chicken-salad.html

However, to make sure that they actually align with your goals you need to first be aware of a few things:

  • How many calories are in this salad?
  • Is their protein?
  • Does it align with my goals?

First, knowing the calories is key. Don’t just assume that it is low. If you make it at home, measure out the added ingredients like nuts, fruit, dressing, etc. These things can add up FAST and if you are just guesstimating them, your calculations can be WAY off. (for example, a Tbsp. of walnuts is about 2 walnut halves…you probably put more than 2 walnut halves on your salad)

Second, protein. Protein is the most satiating macronutrient, and you also need a certain amount of it to maintain muscle mass, and muscle protein synthesis (MPS). This is the bodies process of building and maintaining muscle, and the threshold has been found to be about 30g of protein per feeding time to reach max MPS.¬† This isn’t just for meathead bros, but for anyone who wants to live a long, healthy and independent life…that should be all of us!

Look for salads with grilled, not breaded, chicken. These will usually be your best option – and ask for a double serving of protein.

Third, make sure it aligns with your goals. If you are trying to become a better athlete, a salad might not be the best option. Athletes need carbs, and they are usually pretty short when it comes to a salad. Also, if you train hard, and are just trying to maybe look more like an athlete, or a beach babe…you need carbs! I’m not saying Michael Phelps level carbs, but you need some to fuel your training, so you can get the most out of your time at the gym.

One of my online coaching clients went from 23 to 19% body fat as we INCREASED her carbs slowly (currently eating 270 grams per day)…and she’s still going!¬†

Salads aren’t always the best thing you can eat, but they definitely can be better than many options out there. Like anything else when it comes to nutrition, awareness and some education are KEY for making foods work for you, without having to stress so much about eating things that you don’t like.

Do you need to eat salads to lose weight? Nope, but you can if you want – just make sure you are salad-ing responsibly.

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Stay healthy my friends,

Think Yourself Fit

Going off last weeks post about loving yourself first., I wanted to bring up the power of the mind.

The mind is truly the strongest “muscle” we have when it comes to what we do with our body. Our mind can convince us to do crazy things, and it can convince us to avoid things that we KNOW we should be doing.

This is why I preach about “mindset” so much with my clients!

Until you finally “get it”, it sounds like a bunch of feel good, Jedi mind trick stuff. But once someone understands that they must be in the right mindset, I can see it. It is like a switch that has been flipped, and true progress begins.

Your subconscious is one of your worst friends if you have struggled to lose weight for while. You have likely stored a lot of negative thoughts about yourself. What is stored in your subconscious will often rear its head into your conscious thoughts and actions.

If you are constantly thinking things OR saying things like “I will always be fat” “I am fat” “I am weak” “I am _____” I will always be ____” “This is hard”…etc – you will continue to reflect these thoughts in your every day because you have engrained those associations into your subconscious¬†self.

When you continue to think this way, it makes it easier for you to accept that this is how it is, this is the hand that you were dealt and there is nothing you can do about it.

Well, I’m screaming BULL$#!T

This is where your thoughts and actions need to change. Stop thinking of yourself as one way, and start viewing yourself as the person you want to become – before you even become that person. I know this sounds like imposter syndrome, but it’s not.

You need to start viewing and thinking about yourself in a positive light. Maybe you aren’t strong at the gym…but you know what? You are pushing yourself day in and day out there, so start thinking about yourself as a powerlifter, or a bodybuilder, or whatever you aspire to maybe be. This, in turn, will start reflecting in other parts of your life.

People who get stronger/more cut at the gym eat healthier…maybe I will start eating healthier…and so on and so on, the snowball rolls.

Maybe you have fat to lose. Instead of thinking “ugh this is hard” and playing the victim card (which makes it easier to accept your current situation), buck up, and tell yourself “I got myself here, and I am getting myself out”… notice, I didn’t put the word “trying” in there.

Then you must continue to visualize, act, and progress like the person you wish to become…day in and day out. Only positive, and motivating thoughts.

There is enough depressing crap in the world right now anyway, so stop bumming yourself out more and playing this “woe is me” card. Start thinking positive, start building your¬†future…now!

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Stay healthy my friends,

Love Yourself First

“You cannot pour from an empty cup”

In other word’s, you can’t help others who need you if you aren’t taking care of yourself.

On this Valentine’s Day, I want you to focus on you. It’s not selfish. It’s mandatory. I am not suggesting that you forget about your loved ones, your spouse, your kids, etc… I am just reminding you to not forget about YOU!

Now here is the not so popular/politically correct version…you can love yourself, but still, want to change.

In today’s society, we hear about loving yourself and being accepting of what and who you are right now. But it ends there. Don’t get me wrong, I agree 1000% with that.

However, wanting to change – especially for the sake of health – is also something that you can do, and frankly, it is the best form of self-love that you can show for yourself.

Being unhealthy is disrespectful to you, and your body – and it is disrespectful to those who care about you.

Maybe you have loved ones, friends, or family, who continue down a path of self-destruction, through their habits, their lifestyle, and their overall choices. They continue to ignore the signs of their body screaming at them for help, they continue to ignore the fact that they are slowing down…

So why would you do this to yourself? Do you have people who depend on you? Do you have people who love you, people who care about you? I know you do.

One of the truly most SELFISH things you can do is accept your current unhealthy state and do nothing. That is NOT self-love. That is accepting SELF DESTRUCTION and SELF ABUSE, and if you don’t care enough about yourself, I bet there are others who do.

Maybe you don’t see yourself as unhealthy right now. Maybe you have time on your side. But look at those who are 20,30,40 years older…some of these situations don’t happen overnight, and the cost of them isn’t felt immediately.

However, we cannot deny the facts. Facts that point out the health risks of certain lifestyles, mortality and morbidity rates.

SO what to do? Choose to change. Choose to TRULY love yourself.

You didn’t get to where you are overnight, so don’t try to fix it overnight. Create a sustainable plan, that is slow and steady and focus on one thing at a time.

But you must commit to it. No wishy-washy¬†“trying”.¬† You need to commit to change and take action now.

Chase progress, not perfection. Make one little improvement every single day, and you will be amazed at what you can do in a year.

As long as you stay committed, and stay in line with your mission, goals, and end result…you will get there, and you will feel a heck of a lot better about loving yourself AND seeing how much more you can show your love for others.

Happy Valentines Day xoxo

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The Missing Link For Progress

Fat loss stalled.

Muscle gain stalled.

Looking softer, or guys…having issues staying “soft”?

Time to diet harder, workout harder, or take more pills…right?

Not so fast.

What about your sleep?

Sleep is a foundational component of overall healthy life. Studies have shown that with as little as only 4 days of sleep deprivation, young, healthy males started to show biomarkers of type 2 diabetes! More here: https://sciencelife.uchospitals.edu/2015/02/19/new-study-helps-explain-links-between-sleep-loss-and-diabetes/

When we sleep is when our body recharges, our brain recharges, and our muscles rebuild. Growth hormone levels peak and lipolysis (fat burning) peaks during sleeping hours.

So when we don’t get enough sleep, we cut these very important processes short and set ourselves up for trouble from a metabolic perspective for days after.

How much do we really need?

Nothing new here – 7 to 8 hours. However, more isn’t always better. Some studies have shown that getting more than 9 hours can increase SOME risks…but really, who needs to worry about getting 9 hours of sleep…

Also – the quality of sleep matters. Are you in bed for 8 hours, but tossing and turning? Or are you dreaming about happy stuff and drooling on your pillow?

How to get more:

First Рminimize stimulants close to bed Рthis being caffeine  Рand anything else that gets you amped up.  Try to not have any stimulants after 12 PM.

Also – minimizing alcohol close to bed. Even though¬†it is a depressant, it doesn’t¬†allow us to get quality, restful sleep.

Second, have a wind-down routine.

Get off your phone at least an hour before your planned bedtime. Sounds crazy I know, but you can read before bed…from this¬†paper thing called a book. Keep your phone out of the bedroom completely.

Even turning down the lights, turning off the TV, etc. will help the brain wind down.

As far as food goes, people respond differently, so that’s¬†something¬†you need to observe. I personally sleep better if¬†I have some carbs about an hour before sleeping. Some people sleep best on no food.

Lastly, room temp. Try to keep the room around 65 degrees for best sleep.

It’s not the easiest thing to do – but getting more sleep might be one of the best things you can do for your overall health. Prioritize it, work at it, and you will notice some awesome changes.

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Stay healthy my friends,

HELP! I Can’t Get to the Gym but I Need to Workout!

What do you do if you can’t get to the gym…because of weather, car issues, or something else – but you know you need to do something, you need to be active, or you need to blow off some steam.

Look no further than body weight exercises. The only equipment you need is you Рso no excuses there!

Now, the first thing to ask yourself is, “how do I feel today?”

Have you been crushing it all week, and feeling pretty sore, tired, and beat up? Then you probably need a recovery workout.

Or are you feeling good, and ready to challenge yourself? Then you could do a simple bodyweight circuit Рwhich will not only work your muscles from a strength standpoint but also get your heart rate up for some cardiovascular health.

Recovery Workout

The point of this workout is to mobilize, get the heart rate a little elevated, but most importantly spark some recovery so you can be ready to go for your next training session.

Complete 4-6 Rounds of the following, with 30-60 seconds rest between rounds:

  • 6 x¬† Hinge to Squat to Reach
  • 6 x Quadruped Rock Back
  • 12 x Forward/Backward Skips
  • 6 x Plank Knee Crosses
  • 6 x SLOW Dead Bugs

Active Workout

The point of this workout is to hit the full body with a little more challenge. Complete 4-6 rounds of the following, with 30-60 seconds rest between rounds:

  • Bridge to Reach x 8
  • Side Shuffle x 5 times down and back ~10 feet
  • Inchworm (add pushup¬†at the bottom for more challenge) x 6
  • Squat to Front/Back Lunge Combo x 6 times per side
  • Side Plank Leg Raise x 8 per side
  • Wide Outs x 10

So there you have it, no excuses, no reason to not do SOMETHING!

 

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Stay healthy my friends,

Your Reaction is 100% Your Fault

Jan 22, 2019…..4AM

“Michael! Get up, I think we have water leaking in the basement!”, was the first thing I heard abruptly and totally unexpectedly. I sprinted downstairs, and as soon as I got to the landing at the bottom of the stairs, my heart sunk. Well, my feet also sunk because the carpet was sopping wet.

I turned the corner into the unfinished side of the basement only to see 2 inches of water consuming everything in the room. After screaming out a few obscenities, I ran to the main shut off valve and turned the water off. The bleeding stopped.

Long story short, a faulty PVC valve was to blame for this wake-up call. Full flood in our storage area, and partial flooding into the finished part of the basement.

At this point, the damage was done. So now what? Our water is off and we have a 13-month-old. I have to make some calls, emails and cancel some clients. Priorities. First thing Р5:35 AM drive to HyVee to get some gallon jugs of water. Grocery stores are interesting at this time of day, I highly recommend you check one out sometime.

After getting everything squared away with insurance,  and between getting the cleanup crew over, and the plumber to repair the pipe, it was a very sporadic and unplanned day. Which I hate.

But what can you do? How can you handle it? What can you do to keep pushing forward? 

In between talking with the cleanup crew, and the plumber, I worked on programming for clients, online posts, did some continuing education work and planned out the rest of my team training for the week.

I’m not making this point to show off, or say “look at how productive I am…” but just to use it as a real-world example.

There was no way I had control over that crappy valve bursting. But I had total control over how I let that affect my day and my mood.

Did I handle the situation perfectly? No. I had a minor freakout within the first 5 minutes (that’s understandable right?)…but after that I told myself, what’s done is done, time to solve this.

The same thing goes with life, and how you respond to stress, anger, sadness, happiness, tiredness, etc. I often talk with people about not using food to comfort them.

Food will never fix your problem unless your problem is hunger.

Sure, I could have sulked around all day, day drank bourbon and cried my feelings away into a pillow…but how would that help anything? That wouldn’t get my basement dry. It wouldn’t move my business forward. It wouldn’t bring back our wedding guestbook that was now soaked…It’s only stuff anyways.

It is an important reminder to tell yourself over and over – “food won’t fix this problem, only I can fix it, or at least I can control my response¬†and what comes next.”

What if it’s too late?¬†

Maybe you already reached for the bag of chips and went to pound town. Ok. Did you realize what you were doing? Then stop.

Maybe you did but couldn’t stop. Once you calm down you need to refocus. So you ate a whole bag of _____. That doesn’t mean your day is ruined and you might as well eat everything else in the pantry. It’s like getting a flat tire and slashing the other 3…doesn’t make much sense.

Gather yourself in. Reassess what is going on, and why it is happening. Remind yourself that you are always in control of your reaction, and actions. 

Nobody else controls your emotions, your reactions, and your actions – take ownership of them, and continue to push forward, it is your only good option.

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Stay healthy my friends,

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 Рand 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,