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Want Lifelong Healthy Eating Habits? — When you’re starting out trying to “eat better”, it’s super common to want to be “all in”, commendable actually. But, the problem with diving in head first is that we don’t know how to swim in the crazy world of nutrition garbage that surrounds us on the daily. — So you go all in anyway, and you pick out some of the stuff you’ve read on the internet that seems to work for everyone else. The problem, though, is that diving into most of these strategies without at least SOME understanding of basic nutrition can and probably is setting yourself up for failure. — I’ve done it a million times (I still struggle with nutrition btw), start with an advanced strategy before I am doing the “basics” well. You know what happens? I come out guns hot for a week or two then slowly regress back to the norm. Yes, I’ve been on the Yo-Yo diet train before and yes it sucks. — The solution? Map out clearly what your goals are. Get specific! Go much, much deeper than the prototypical “I want to lose 10lbs”, dig deep y’all. Know exactly what you want to do in order to plan out exactly how you’re going to get there. . Next, break down some of the things you can and are willing to change RIGHT now — I say that because if you’re on the fence about changing something, you’re probably not going to change it! . Pick ONE, maybe two of those things and commit to working on them for two weeks. Journal what happens; when you do well, when you fail or when you thought about failing but didn’t (WINNER). . After the two weeks if you completed the habits ~80% of the time, you can throw another into the fold. You still do the first tasks, you’re just adding another. A form of compound interest if you will — The goal is to yourself up to win. No matter how small it may be or seem. Wouldn’t you rather win and take a little longer to get somewhere than to go hard at 10 different things only to crash and burn two weeks later? I know what I prefer. — Go “all in” with your mind, know what your goals are and be fully on board with reaching those, but, segment your actions out into bite size chunks that you can handle and be consistent with. — Consistency > Rigidity

Want Lifelong Healthy Eating Habits? — When you’re starting out trying to “eat better”, it’s super common to want to be “all in”, commendable actually. But, the problem with diving in head first is that we don’t know how to swim in the crazy world of nutrition garbage that surrounds us on the daily. — So you go all in anyway, and you pick out some of the stuff you’ve read on the internet that seems to work for everyone else. The problem, though, is that diving into most of these strategies without at least SOME understanding of basic nutrition can and probably is setting yourself up for failure. — I’ve done it a million times (I still struggle with nutrition btw), start with an advanced strategy before I am doing the “basics” well. You know what happens? I come out guns hot for a week or two then slowly regress back to the norm. Yes, I’ve been on the Yo-Yo diet train before and yes it sucks. — The solution? Map out clearly what your goals are. Get specific! Go much, much deeper than the prototypical “I want to lose 10lbs”, dig deep y’all. Know exactly what you want to do in order to plan out exactly how you’re going to get there. . Next, break down some of the things you can and are willing to change RIGHT now — I say that because if you’re on the fence about changing something, you’re probably not going to change it! . Pick ONE, maybe two of those things and commit to working on them for two weeks. Journal what happens; when you do well, when you fail or when you thought about failing but didn’t (WINNER). . After the two weeks if you completed the habits ~80% of the time, you can throw another into the fold. You still do the first tasks, you’re just adding another. A form of compound interest if you will — The goal is to yourself up to win. No matter how small it may be or seem. Wouldn’t you rather win and take a little longer to get somewhere than to go hard at 10 different things only to crash and burn two weeks later? I know what I prefer. — Go “all in” with your mind, know what your goals are and be fully on board with reaching those, but, segment your actions out into bite size chunks that you can handle and be consistent with. — Consistency > Rigidity

By | 2018-05-25T06:17:08+00:00 May 24th, 2018|Uncategorized|0 Comments

My son (3), practically set this up by himself today. — What’s crazy to think about is that in today’s schools, kids might not ever get to experience “play”. — Cale has an entire gym full of toys but obviously he’s the exception to the rule. “Play” is such a critical element to motor skill development (and eventually athletic development) that you’d think parents would be going out of their way to let it happen and it’s not like we, as parents, have to make it happen! He legitimately found things around the gym and made his own obstacle course. — If this isn’t #LTAD approved i don’t know what is! (Cc: @achieve_performance)

My son (3), practically set this up by himself today. — What’s crazy to think about is that in today’s schools, kids might not ever get to experience “play”. — Cale has an entire gym full of toys but obviously he’s the exception to the rule. “Play” is such a critical element to motor skill development (and eventually athletic development) that you’d think parents would be going out of their way to let it happen and it’s not like we, as parents, have to make it happen! He legitimately found things around the gym and made his own obstacle course. — If this isn’t #LTAD approved i don’t know what is! (Cc: @achieve_performance)

By | 2018-05-25T06:17:10+00:00 May 24th, 2018|Uncategorized|0 Comments

Bench Press Challenge — I know it’a not Monday (national chest day), but, I’ve been playing with this challenge with some of my clients lately and it’a been pretty popular. — Here’s the deal; you MUST be warmed up before attempting the challenge, no excuses. Once you’re warm and ready to get the chest pump of your life I want you to do the following: — Load the bar with ~50% of your MAX bench — Perform 10 Reps — Without racking the bar you will hold the bar at the top for 20 seconds — After the hold you will complete 9 Reps — Again, without racking the bar you will hold the bar at the top for 20 seconds — Complete 8 Reps… all the way down to 1 Rep with the 20sec hold coming between each “set”. — Notes: It’s best to do this with a partner, bc we obv don’t want to drop the barbell on our throat you know what I mean? # I also recommend that the partner have a timer on the floor that they can keep an eye on because we all know we wont accurately count to 20 seconds lol. # The 50% weight is going to be relative to you. Some may need to go up, some may need to go down. No worries either way. :) — Let me know how you do in the comments!

Bench Press Challenge — I know it’a not Monday (national chest day), but, I’ve been playing with this challenge with some of my clients lately and it’a been pretty popular. — Here’s the deal; you MUST be warmed up before attempting the challenge, no excuses. Once you’re warm and ready to get the chest pump of your life I want you to do the following: — Load the bar with ~50% of your MAX bench — Perform 10 Reps — Without racking the bar you will hold the bar at the top for 20 seconds — After the hold you will complete 9 Reps — Again, without racking the bar you will hold the bar at the top for 20 seconds — Complete 8 Reps… all the way down to 1 Rep with the 20sec hold coming between each “set”. — Notes: It’s best to do this with a partner, bc we obv don’t want to drop the barbell on our throat you know what I mean? # I also recommend that the partner have a timer on the floor that they can keep an eye on because we all know we wont accurately count to 20 seconds lol. # The 50% weight is going to be relative to you. Some may need to go up, some may need to go down. No worries either way. :) — Let me know how you do in the comments!

By | 2018-05-23T18:05:40+00:00 May 23rd, 2018|Uncategorized|0 Comments

Eat Fewer Calories Without Counting Them — Trying to lose fat but hate counting calories? I feel you. Try these 4 tips to help you drop fat fast without having to math all the time. — 1 Drink Water Before Your Meals- By drinking water before meals we leave less room for food (obv) and a lot of the time it’s completely possible to mistake hunger for thirst, anyway. — 2 Plate Veggies First- This one is so underrated. Studies show that whatever you see first or plate first is what you will typically get most of. By starting with super nutrient and fiber dense veggies we are not only making a healthy choice, we are likely reducing our calorie intake for the meal without even knowing it. — 3 Chew More- I am so guilty of this its not even funny. I eat incredibly fast so this is something I’m going to work on as well. By chewing slower we allow for more digestion to happen in the mouth, we enjoy our food more AND it gives our bodies time to send the signal of satiety (fullness) to us before we outrun it and eat too much. — 4 Smaller Plates- Some of the recent articles I’ve read have shown that smaller plates can lead to getting 30-35% less food. It makes sense and is so simple, but without actually seeing that written down where it had been studied it was something I never gave a ton of thought to! — *Bonus* Eat until you’re SATISFIED not STUFFED. Leaving a “little in the tank” if you will is a great way to eat what you need but not more than that. — Tag a buddy who needs to eat slower! 😂😂😂

Eat Fewer Calories Without Counting Them — Trying to lose fat but hate counting calories? I feel you. Try these 4 tips to help you drop fat fast without having to math all the time. — 1 Drink Water Before Your Meals- By drinking water before meals we leave less room for food (obv) and a lot of the time it’s completely possible to mistake hunger for thirst, anyway. — 2 Plate Veggies First- This one is so underrated. Studies show that whatever you see first or plate first is what you will typically get most of. By starting with super nutrient and fiber dense veggies we are not only making a healthy choice, we are likely reducing our calorie intake for the meal without even knowing it. — 3 Chew More- I am so guilty of this its not even funny. I eat incredibly fast so this is something I’m going to work on as well. By chewing slower we allow for more digestion to happen in the mouth, we enjoy our food more AND it gives our bodies time to send the signal of satiety (fullness) to us before we outrun it and eat too much. — 4 Smaller Plates- Some of the recent articles I’ve read have shown that smaller plates can lead to getting 30-35% less food. It makes sense and is so simple, but without actually seeing that written down where it had been studied it was something I never gave a ton of thought to! — *Bonus* Eat until you’re SATISFIED not STUFFED. Leaving a “little in the tank” if you will is a great way to eat what you need but not more than that. — Tag a buddy who needs to eat slower! 😂😂😂

By | 2018-05-23T06:12:54+00:00 May 22nd, 2018|Uncategorized|0 Comments

💉Is The Juice Right For You?💉 — If just one of you thought this post was about steroids then consider me satisfied on this fine Monday. 😂😂 — Let’s take a look at the pro’s and con’s of juicing. As always whether you juice or not will come down to personal preference but let’s take a look at a few bullets for juicing and a few that may deter you from it. — ✅ Juicing adds fruit and vegetables to your diet. It’s a simple way to get more variety if you tend to get in a rut of eating the same things over and over. – ✅ When drinking juice the absorption is almost instant. Most everything is broken down so it’s almost like an IV of vitamins and minerals. – ✅ Can be great on the go (once they’re prepared). – ❌ Juicing removes the fiber from the fruit and veg. Seeing as the typical daily diet around the world is already lacking in dietary fiber, removing it doesn’t seem like the best option. – ❌ It can take forever to clean up. Whenever I drink juices its inevitable that I find a bit of old crusty juice from the last time I got it out — pretty gross. 😷 – ❌ Juicing can be costly. It takes A LOT of fruit and veg to make a fairly small amount of juice. – ❌ As mentioned above, it takes a lot of produce to make a small amount of juice. If your juices are heavy on the fruit, it can add a ton of sugar to a relatively serving size. — With everything there is a happy medium. If you want to juice? Go for it. If you don’t want to? Thats cool too. Personally I prefer a smoothie rather than juice because you keep the fiber, clean up is way easier and it takes less ingredients to get the same, but often way more, volume. — What’s your go to juice or smoothie recipe? Comment below and I’ll try it out. If I pick your recipe, you’ll get some free goodies. — Happy Monday!

💉Is The Juice Right For You?💉 — If just one of you thought this post was about steroids then consider me satisfied on this fine Monday. 😂😂 — Let’s take a look at the pro’s and con’s of juicing. As always whether you juice or not will come down to personal preference but let’s take a look at a few bullets for juicing and a few that may deter you from it. — ✅ Juicing adds fruit and vegetables to your diet. It’s a simple way to get more variety if you tend to get in a rut of eating the same things over and over. - ✅ When drinking juice the absorption is almost instant. Most everything is broken down so it’s almost like an IV of vitamins and minerals. - ✅ Can be great on the go (once they’re prepared). - ❌ Juicing removes the fiber from the fruit and veg. Seeing as the typical daily diet around the world is already lacking in dietary fiber, removing it doesn’t seem like the best option. - ❌ It can take forever to clean up. Whenever I drink juices its inevitable that I find a bit of old crusty juice from the last time I got it out — pretty gross. 😷 - ❌ Juicing can be costly. It takes A LOT of fruit and veg to make a fairly small amount of juice. - ❌ As mentioned above, it takes a lot of produce to make a small amount of juice. If your juices are heavy on the fruit, it can add a ton of sugar to a relatively serving size. — With everything there is a happy medium. If you want to juice? Go for it. If you don’t want to? Thats cool too. Personally I prefer a smoothie rather than juice because you keep the fiber, clean up is way easier and it takes less ingredients to get the same, but often way more, volume. — What’s your go to juice or smoothie recipe? Comment below and I’ll try it out. If I pick your recipe, you’ll get some free goodies. — Happy Monday!

By | 2018-05-21T18:03:19+00:00 May 21st, 2018|Uncategorized|0 Comments

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