Hey Friend, Long Time No Talk…

This is usually how these conversations start. Before you know it, your long lost “friend” is inviting you to a new 30-day challenge that also requires you to buy hundreds of dollars worth of supplements. Are MLM supplements healthy, necessary, and good quality? And do they really work? Let’s dive in…

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Your Ultimate Guide to a Healthy Vacation

Vacation. It’s supposed to be a time to relax, enjoy, and unwind. But to some people, the thought of being in a new environment, off their routine, and surrounded by epic foods and drinks can bring upon the stress of losing gains, and gaining pounds. Continue reading

The TRUTH About All Those “Eat Whatever You Want and Lose Weight” People

It’s true! You CAN eat pizza and lose weight. You CAN eat Big Mac’s and lose weight!

This is something that I see ads for, marketing for, and friends sharing posts about all the time. I myself even share the occasional “I eat ____ as part of my healthy diet”.

The disconnect is this – most people who eat this way don’t show, or talk about the other Continue reading

Put an End to Your Food Sensitivities – FOR GOOD!

It was a Friday afternoon. I had just finished up early at the hospital and I was headed back to Madison for a weekend. I ate some leftover cheese ravioli and slammed a big glass of milk as I rushed out the door to the weekend that awaited.

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When Diet and Exercise are NOT Enough

I exercise, and I eat well – yet I still DON’T SEE RESULTS!

First question – what results are you after?

Second: Do they align with what you are doing?

Third: Do they align with what you do 24/7/365?

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Is Diet Culture Dooming Us All?

As I touched on last week, I firmly believe in distancing morality from food. There are no good nor bad foods – there are just foods, and healthy and unhealthy portions, based on your current situation.

But as a dietitian, a so-called “expert” in the realm of nutrition, how can you NOT say that there are bad foods?!?

This infuriates people. The dieters. The gurus. The zealots.

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Let’s Stop Calling Foods “Good” and “Bad”, Shall We?

I sat down in my office to get to work on some client check in’s for my online nutrition coaching. The first one I opened, BAM! There it was… “I need to call you, I am really struggling”.

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4 Ways to Simplify Your Workouts Without Stressing Over the Small Stuff (With Videos)

When it comes to working out, there are a million different things you can do and a million different ways that people think is best.

The one common factor: hard work and challenging stimulus.

So why do we NEED to overcomplicate things? The tried and true methods still exist for a reason. The staple exercises still exist for a reason. They work.

But what about when we are low on time, energy, equipment or creativity? Can we still get in a good workout? I better bet you can. Here are a few of my favorite methods or modalities to train when there is a limiting factor.

Time

I love doing simple timed supersets or trisets. Let’s say you only have 30 minutes to be in and out of the gym. Okay, take 5 minutes to warm up and 5 minutes to cool down. That means we have 20 minutes for a workout.

Pick 2 to 3 exercises that hit different muscle groups – upper, lower and maybe abs.

Set a timer to beep every 2 minutes, then do 6-12 reps of each exercise, rest until the beep, and repeat again. Here is a simple example using just one dumbbell:

Dumbbell Offset Reverse Lunge

Dumbbell Renegade Rows

If you do this every 2 minutes, that means you are getting in 10 sets of each. Pretty darn good work.

No Equipment

Your body weight can be a great tool here.

Keep it simple, pick a set number of rounds, or like the previous example, do timed rounds.

Here we have a squat, row, single leg RDL, pushup and single leg glute bridge:

***If you don’t even have a bar to row on, just skip it, but make sure you get in some rowing movements later in the week!***

Just a Barbell

“Just” a barbell is a ridiculous statement. You can do SO MUCH with a barbell!

Here is a simple barbell complex: squat, row, RDL, and push up.

Obviously, you want to use a challenging weight, and the right number of reps based on the weight and or the rounds you choose to do. I have done this exact complex for 25 minutes straight (6-8 reps per exercise with 135 on the bar, plus 1-minute rest after each round) and it is BRUTAL!

Get Creative

Maybe you just have a foam roller? Or a log? There is literally no excuse to NOT get a workout in.

Here is a foam roller only complex, and my cabin log workout (this was more of a joke, but it IS possible!)

 

BONUS: It doesn’t always have to be crazy! 

Here was a cabin mobility/pump workout I did in the basement of my parent’s cabin. Don’t overthink these things!

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Your Diet Doesn’t Matter, and 3 Other Things That Don’t

***This was an email sent out to my insiders’ list this week. If you are NOT on the list, get on it here to receive more tactical emails like this one — CLICK HERE TO SIGN UP***

Let’s stop the talk about this and that diet being best…

Currently, America sits at a 40% obesity rate, and about a 75% overweight rate. Here are the cold hard facts from the CDC itself:

  • Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer that are some of the leading causes of preventable, premature death.
  • The estimated annual medical cost of obesity in the United States was $147 billion in 2008 US dollars; the medical cost for people who have obesity was $1,429 higher than those of normal weight.

So what caused this?

Well depending on where you get your information, or what Netflix documentary you decide to confuse with a factual, educated report, it could be anything!

Sugar, fat, carbs, processed foods, toxins, meat, etc… have ALL been blamed!

Those documentaries always will have an agenda. The people they interview are usually trying to sell something, and they will cherry pick their studies only to support their beliefs. Just like a political debate, you are only getting one side of the story. Remember that the next time you watch a food doc, and decide you need to change your whole life based on one movie.

Here’s what some pretty smart and unbiased people have come up with:

We eat too much, and we move too little…this is it.

Yes, sugar has contributed (even though consumption is actually DOWN over the last 10 years). Yes, fat has contributed (stop putting butter in your coffee, please!) Yes, processed foods have contributed…

But it all comes down to eating too damn much, and not moving enough.

AND studies have also shown that you can lose weight while pretty much eating whatever you want AS LONG as you are eating less than you are burning aka a calorie deficit.

But what about internal health, like blood sugar, cholesterol, and blood pressure?

These markers will ALL improve with a loss of fat. If you are currently obese and have a high marker for any of these, stop wasting time reading about the XYZ diets that are best for you, and just start focussing on losing some weight.

Internal health markers all show significant improvement with body fat loss regardless of what diet you use. Yes, even high fat keto diets improve cholesterol, and high sugar diets have improved blood sugar levels WHEN they are used in a calorie deficit eliciting a fat loss effect.

What about exercise? Don’t I need to punish myself for my gluttony?

That’s the last thing you need to do. If you are obese, and not active, doing some crazy hardcore boot camp or HIIT  training will destroy your body, joints, and soul.

It may LOOK like that is what you need based on commercials and outdated TV shows… but truthfully you need to first focus on diet, then just start walking.

Walking is free. Walking is low impact. Walking has many other great benefits:

  • Blood sugar control after a meal
  • Improved cardiovascular function
  • Joint mobility
  • Improved mood
  • Free dog interactions (if you like dogs)

If you are NEW to exercise or have any form of chronic pain because of your severe obesity – PLEASE DO NOT sign up for a crazy high impact Bootcamp class. Find a good personal trainer who will work with you and where you are at.

What Foods Should You Never Eat Though?

The internet and gurus love to use these lines as click bait. Truthfully, there IS NO MAGICAL FOOD that will make you fat by itself. It doesn’t work that way.

There are no good or bad foods, they have no morals. There are only good and bad portions or good or bad reasons as to WHY we are eating.

Good reason to eat: you are hungry and need nourishment.
Bad reason to eat: any other time, really…

But even this is only partially true. Think about the coffee shop. You sit down and order a large cappcifrappecoco and a scone because, duh, its a coffee shop, without even thinking.

How many people go there because they truly need a meal vs. meeting up with friends, hanging out after a kids baseball game, or magically appearing in the drive-thru because we are stressed?

So it’s not so much about WHAT we eat, but truly not knowing WHY we eat that we need to be focussed on.

What About Fancy Workout Programs to Boost Fat Loss?

Again – not that simple.

The very popular at home, the P90x program is a great example.

Independent researchers looked at three groups:

  1. People who did the program.
  2. People who did the program, and the nutrition plan that came with it.
  3. People who did the nutrition plan that came with it, and their own workouts of choice.

Guess what? Groups 2 and 3 had the same results, while group 1 had worse results.

This shows two things: nutrition matters and exercise modality kiiiiiinda doesn’t…

I say that with a grain of salt, but it’s really just like a diet – you need to find what works for YOU and what you can do safely.

Now, that being said, if you are after a certain LOOK, there are certain ways you will need to train.

You can’t train like a cross country runner and end up looking like a bodybuilder.

But you still don’t need to make training so darn complex. Find a solid program, stick to it for at least 12 weeks, and then assess if you are better off now than you were when you started.

I hope this helps clarify some things for you, and I hope that you can use this knowledge to either help yourself in the right direction or someone you know and care about – so feel free to share it along!

Until next time, stay healthy my friends,

Mike

Would you like more help on taking back your life, learning to love health and food again, and getting life long results along the way? IF so —> CHECK OUT ONLINE COACHING***

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Stay healthy my friends,

 

How to Avoid Gaining Fat on a Holiday

“What will I do this _______ (insert holiday here) – how will I stay on plan?”

I get this question a lot, and I sense the worry of many patriotic Americans this 4th of July, who know it is their civic duty to celebrate our independence by stuffing our faces full of processed meats, things we call salads that are hardly salads, and epic amounts of American beer…because that’s what freedom looks like!

Now, the cliche answer that many coaches will put out there is – one day doesn’t matter.

One day won’t ruin your month of work, your year of progress. Just like one salad doesn’t make you healthy, one binge day won’t make you fat…

yeah yeah yeah, we have heard it all.

But what if this is wrong? What if one day CAN derail you? Well, I’m here to explain that it can – and how you can minimize the damage.

Let me get this straight though – if you have been rocking your lifestyle, training, and nutrition lately, and you have one crazy day of pigging out, then get right back to your normally planned routine on July 5th, then yeah…most likely you might wake up a little puffy, water-bloated, and hungover… but it won’t undo weeks of work.

But for most people, this is not the case.

From a psychological standpoint, many people struggle with the whole “get right back to it” part. And to make matters harder, many preemtively prepare for a holiday by using the ol’ “i’ll be pigging out in 2 days anyway, so might as well start now” line.

AND to go full science nerd on you – one day of overeating CAN lead to fat gain if you push your calories into a surplus.

For example – let’s say your maintenance calorie level is 2000 calories. If you eat 2000 calories every day you stay at the exact same weight.

Now let’s say you have been losing weight by eating 1800 calories per day. Your week might look like this with a July 4th party…

  • Monday 1800
  • Tuesday 1800
  • Wednesday 1800
  • Thursday 5000
  • Friday 1800
  • Saturday 1800
  • Sunday 1800

AVERAGE: 2257 calories aka a SURPLUS

So yes, one day of super binging CAN derail you. Facts our facts. No fake news here. The key is to not let it if it happens. Yes, you will have a setback – but this is not the end of the world. It is what it is…and frankly it’s called being a human.

The mistake most make is they beat themselves up over this weight gain. They feel guilt, shame, and disappointment – and eventually, just give up. That is where the mistake lies. Not in the one-day bender for America – but giving up BECAUSE of the one-day bender.

If you put yourself in the right mental mindset, you can get over this mental hump and just keep fighting forward – great! It happened, now just move on. Don’t vent about it on social media, don’t cry about it to your spouse – just move on.

Now how can we minimize the potential for that one-day bender causing a setback?

Be Active

Get a workout in. A hard one. A heavy one. You know you will be eating like a patriot on July 5th, 1776 later today, so make room for all that fuel. I love doing heavy leg days or strongman type workouts on holidays.

I like this one for today:

  • Farmer Carry
  • Sled Push
  • Clean to Press
  • Sled Pull

I will use bodyweight for farmer carries and double bodyweight on the sled. 6 rounds sound fun.

Also – go for walks after meals. Don’t just sit around in a coma all day. Just move.

Prolong Fasting

If you know you are grilling out around noon, maybe have a light breakfast or skip it altogether ( not recommended if you are doing the above recommendation of training hard). There is nothing wrong about prolonging your fast from the night. Some might say this encourages eating disorder like behavior – which in some it might – so know your mind and body – BUT for many, this is just a biological tactic that humans have been doing unintentionally forever up until the current century.

The other tactic is prolonging the fast the day after.

If you wake up tomorrow still full from today, here’s a newsflash – you don’t need to eat. Listen to your body. Again – for some, this might trigger eating disorder like behavior, but for many, this is just called mindful or intuitive eating. Don’t eat unless you are hungry is a simple, but a very challenging thing to master.

Keep it Normal as Possible

Just because it’s a holiday doesn’t mean you NEED to pig out. I know, crazy idea!

The fact is, you can enjoy the celebrations and the company of others without pigging out. There is nothing that says you need to change a thing with your diet.

But I am also here to reinforce the bigger picture.

Yes – one day CAN derail you. But you don’t need to let it. If you want to enjoy 4 brats and 12 beers – go for it. Just own your decision and own the result, and move on. We could sit around and blame others for why we pigged out on a holiday and how we have no clue why our weight went up, but that’s lying to ourselves.

Enjoy the day how ever the heck you want to – if you choose to take a day off, sit around, and pig out – awesome! If not, awesome! Just remember it’s your decision and your decision alone.

 

Happy 4th America!

 

 

Would you like more help on taking back your life, learning to love health and food again, and getting life long results along the way? IF so —> CHECK OUT ONLINE COACHING***

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Stay healthy my friends,