The Crazy Simple Guide for Long-Term, Permanent Fat Loss

We generally  have too broad of a focus when it comes to fat loss.

 

A great analogy is the ‘shotgun’ approach. Point in the general direction, pull the trigger, and hope we hit (part of) the target.

 

This is usually vastly ineffective as we tend to focus on too many items at once and we lose the forest for the trees, ultimately spreading ourselves too thin and creating self-sabotage. In other words…

 

We fail, hard. 

 

Another way to put it is encapsulated perfectly in a wonderful metaphor I heard recently (although I admit I can’t quite recall where from, so I apologize if I am stealing this from someone):

 

“When you chase two rabbits, you will end up with none.”

bunny 

Narrow your focus to that of a laser and pick one unfortunate bunny to tackle instead of frantically chasing both.

 

In keeping with the theme of this article, the goal here is to give you the most straight-forward and practical guide to losing the unwanted fat, that you can find available to you on the interwebz (internet) by keeping the focus small and precise.

 

Therefore, I will not give explanations as to the ‘why’ of how this stuff works.

 

That will be for another article and another time.

 

For now, my only concern is to provide you with a practical resource that promotes fat loss and optimal health over the long term through habit change.

 

In other words, if you are looking for a quick fix or want to lose 20 pounds in 2 weeks, stop reading now. This is not for you and will only frustrate you as you question my credibility.

 

Save yourself the trouble and stop while you are ahead.

 

Quick fixes are not my priority here.

 

This is also not for the super data-oriented types that are obsessive about measuring everything. Again, that is another article for another time.

 

Instead, this is a guide that will focus on slowly and methodically incorporating habits that are present in healthy individuals in order to become one of those healthy peeps.

 

The best part?

 

It is extremely simple.

 

No fluff. No headaches.

 

Just straightforward steps to help you lose fat and get in shape.

 

So let’s get into the heart of it, shall we?

 

*NOTE: If you are like me and get distracted easily or just don’t really like to read, I have only the ‘Need-to-know’ in bullet format at the bottom of the page. For the rest of you that enjoy a more detailed explanation, read on.

 

  • First: An introduction into what really matters

 

When it comes to fat loss, there is one thing that will account for arguably 80-90% of your final results.

 

And that one thing is (drumroll please)…

 

Your nutrition.funny-cartoon

 

Now I know a lot of you have already turned up your lip in disgust as this is not the most sexy or glamorous way of getting swim-suit ready.

 

In fact, Im willing to bet that the thing that gets you pumped up and ready to shed the extra fat is the idea of becoming the gym warrior.

 

You are motivated to get up early, drive to the gym and pound out a fat-burning, sweat-session that will have you lookin’ good and feelin’ good in no time right?

 

However, your nutrition, or how you eat, is the most efficient and effective way to torch the fat, and therefore, it will be the focus.

 

In fact, Tom Venuto wrote a great piece called the hierarchy of fat loss that goes into better detail about the various pieces of nutrition and how they work to promote fat loss.

 

He actually doesn’t even touch exercise in this article. Check it out for yourself.

 

 

Now don’t get me wrong, exercise is critical to overall health and I highly encourage it, but again, that is not the focus of this article.

 

This is purely meant to establish those nutritional habits that will get you on track to optimizing health and burning excess fat.

 

A nice side effect is that this will certainly compliment any good exercise routine once you decide to take that plunge.

 

But, again, one rabbit for now.

 

Ill address the exercise bunny soon enough.

 

 

 

  • Second, the process

 

So we have established that focusing on nutrition is our primary goal.

 

Cool.

 

Now, how do we go about approaching this?

 

By making it as simple as we possibly can.

 

Research has shown that willpower is a limited resource, and that it can be used up by the various stressors that we experience daily.

 

Kids, your boss, house chores, family issues, health issues, dog peed the bed, ran over a squirrel, or whatever. The list goes on infinitely.

 

So as you go about your business throughout the day, there are various sources that drain you of your willpower reserves, so that when you try to simultaneously incorporate multiple new routines and habits all at once, you are already so drained by your daily activities that you eventually give up on your new endeavors.

 

Sound familiar?

 

This, I believe, is the reason why so many people fail at implementing a new fitness routine.

 

Working out on a daily basis, adding new foods into your diet, eliminating others and, ultimately, overhauling a large part of your daily routine, takes a lot of willpower.

 

Like, A LOT…

 

And adding this on top of our, already stressful lives, sets us up perfectly for failure.The word Everything on a To-Do list on a dry erase board to remi

 

So how is one to succeed?

 

Easy. We save as much willpower as we possibly can in reserve by only changing/incorporating ONE new thing at a time.

 

And it has to be easy.

 

The easier it is, the less willpower necessary to implement the habit and the more likely it is that it will become a habit.

 

Once we internalize a habit as part of our daily routine, it will take almost zero willpower.

 

At that time, we add another habit.

 

And then another. And then another.

 

We continue doing this until, one day, we look in the mirror and wonder where all the pounds went.

 

Sound good?

 

I thought so. Let’s move on, shall we?

 

The Habits

 

Below are the habits that we will be incorporating.

 

Keep in mind you will only be working on one at a time, so pick the ONE that you believe will be almost too easy and crush it.

 

This will build up momentum and set you up for success from the get-go:

 

-Food Journaling

 

Write down what you eat each day in a journal.

 

You can either do this with pen and paper (old school), or you can use one of the various food tracking apps that are available nowadays.

 

Note: Keep in mind that if you use the apps, you will most likely be prompted to input the quantity of what you are eating. For some, this can be overwhelming, and for others it will be rewarding.

 

The trick here is to know yourself and pick the one that you will get the most benefit from and the least stress.

 

-Protein at every meal

 

Ladies – 1 serving = the width and area of the palm of your hand (not including the fingers

 

Gents – 1 serving = 2 palms (width + area)

 

Note: These are rough measurements. Many people, females especially, tend to over-estimate the amount of protein they are getting and, because of that, actually do not get enough.

 

If you do track your food on the app, aim for about 0.75 grams per pound of body weight a day (keep in mind this is very general, however most people will see success at this level).

 

*Other opinions may say otherwise, however this has worked for me and my clients consistently. Again, keep in mind that this is a very general recommendation. For my clients, my decision on how much protein they will need is going to vary based on a lot of factors. HOWEVER, my current recommended amount of 0.75g will work for these purposes.

 

If you have trouble getting enough protein throughout the day, or just want some ideas on how to get, check out this article by Mike Vacanti. He gets a little more detailed than I would like to go in this article but the content of what he presents is nothing short of great information.

 

He even gives the protein sources a grade based on factors such as cost, taste, convenience and a couple other markers. Great resource.

 

-Plan your meals for the week

 

Write it out and stick it to the fridge. Don’t get fancy; it should take no more than 15-20 minutes.

 

The reason I say this is, again, because I want this to be overly easy so as not to interrupt your daily routine.

 

If you find yourself stressing, you are probably making it too complicated.

 

Another indication that you are getting too fancy is if the recipe you are trying to make is more than 5-7 total ingredients.

Follow the KISS rule… Keep it simple, stupid.

 

Obviously it will take time shopping for and preparing your meals, which is why I suggest batching them together.

 

AKA…meal prepping.

 

Seriously, give it a try. It will save you so much time and stress throughout the week.

 

Just pick a day that you have relatively free (or maybe a night when the kids are down for you parents out there) schedule and have at it.

 

This one is a game-changer.

 

-Write down and visualize your goals daily

 

Yes. Write it down daily.

 

Who do you think hits their goal? The guy who writes his goal down once on New Year’s like everyone else, or the guy who writes down his goal every day when he gets out of bed?

 

Point received?

 

-Eliminate processed food from Breakfast

 

Noting with ingredients you can’t pronounce.

 

That means no pop-tarts, toaster strudels or any boxed cereal. I don’t care if it is ‘gluten free’ or ‘organic.’

 

DON’T DO IT.

 

-Eliminate processed food from lunch

 

(See above)

 

-Eliminate processed food from Dinner

 

(See above. Again)

 

1 serving of green/leafy veggies with breakfast

 

1 serving = area of hand stretched flat (fingers included)

 

-1 serving of green/leafy veggies with lunch

 

-1 serving of green/leafy veggies with dinner

 

-Pack a healthy snack for when you get hungry

 

A small serving of mixed nuts and/or a protein source will fit well here.

 

-Control starches

 

These include foods such as regular potatoes, sweet potatoes, rice, pasta, etc.

 

1 serving = 1 cupped hand. Limit to 1 serving per meal

 

*Preferably no more than 2 servings a day

 

-Control fats:

 

1 serving = approximately 1 thumb’s worth; from tip of the nail to the start of the palm.

 

These can add up quick in calories. That is not to say to avoid fats.

 

In fact, the whole ‘fats are bad’ mentality should have died in the 90’s. You need fats to survive and there are many studies that actually link high fat diets to leaner individuals.

 

The goal here is simply keep it under control.

 

-Take 8-10 grams of fish oil

 

There are so many benefits here. Just trust me.

 

It’s Good stuff.

 

-Carry a 16-24 oz H20 Bottle Daily

gota-agua

Continually sip from it and refill it throughout the day.

 

We are over 70% water. In order for our body to function optimally we need plenty of water.

 

Think of this as oil for a car. It lubricates all of the moving joints and pieces so that the car can function without a hitch.

 

Water works in a similar fashion for your body, ensuring that all of the normal processes, including your metabolism (which drives fat loss), run smoothly.

 

‘nuff said here.

 

And there you have it.

 

Pick one of these habits at a time and work on it until it is internalized.

 

Wash. Rinse. Repeat.

 

I usually like to spend 1-2 weeks on one habit. Any shorter than 1 week usually does not create a lasting habit, and any longer than 2 usually gets boring.

 

That being said, boring can be effective. I have had people that I have worked with spend an entire month on one habit.

 

Keep in mind that if you keep that pace up, by the end of the year that is still 12 new habits that will do nothing but awesome things for your waistline.

 

The key is consistency.

 

Just keep the big picture in mind and your hard work will reward you greatly.

 

I’ll leave you with these parting words:

 

Willpower is a finite resource. If you believe that you will just force yourself into change by doing too much at once, it will only be a matter of time before you burn out.

 

Harness your motivation and focus it on a singular task at a time. Build routines and habits that set you up for success, as it is our routines, not our willpower, that ultimately determine whether we succeed or fail.

 

Ensure your routines are setting you up for success by eliminating the willpower factor from the equation and instilling good, productive, fat burning habits into your lifestyle.

 

Good Luck and Live Optimally!

 

 

P.S. Accountability is a game changer. So what I would like for you to do now, is to comment below (or email me) telling what your first habit will be and share this with someone that would benefit from this program. For easy share-ability, there are some pretty sweet buttons on the left side of your screen. Go ahead and click away.

 

The Need to Know

 

-Understand that 80-90% of your results come from your nutrition habits, so put your focus into refining this area of your life.

 

-Narrow your focus to a singular goal or habit that is painfully easy to accomplish. For ones to pick from, choose from the list I have included (or email me for suggestions).

 

-Spend 1-2 weeks, maybe even a month, to internalize ONE habit at a time (see the above list). Attack it with fervor until you have mastered it. Once you have accomplished that, only then, move on to another.

Wash. Rinse. Repeat.

 

-Simplify, simplify, simplify. If the habit you are working on feels too easy you are on the right track. If it is too hard, maybe you might want to rethink your decision and start again with a different habit. Trial and error is part of the learning process. Take a page from Thomas Edison here and find the one that works instead of focusing on the 10,000 reasons why it did not. Remember, the goal is permanent habit change, one at a time.

 

 

 

 

 

 

 

How to Keep Off the Unwanted Weight While Tail-gating

Preventing the LB’s during football season

 

So no lie… Football season might be my favorite time of the year. And it is not just because I truly enjoy watching football even though that is very true.

 

If we are being honest, I live in Texas. So when football season gets going, it usually signals the end of the hellish heat that Texas is so well known for. Although, our falls are still much warmer than most places, anything is a relief from low triple digits for months on end.

 

I also really enjoy the feeling of the crisp autumn air and a nice pumpkin spice latte…just kidding. Ill take my coffee black.

 

But this article is not about me describing my white girl-ish fascination with the fall season.

 

Instead, I am here to give practical advise on keeping off the weight during the inevitable football watching parties and various tailgates that abound.

 

So lets get right into it, shall we?

 

  1. Host the watch part/tailgate yourself?

 

What better way to avoid the foods you know tempt you than to not cook them at all? Hosting the event and providing the food and drinks allows you to not have to consider breaking your diet for those hot wings and blue cheese dressing…just me?

 

You get the point

 

  1. You should be holding a full glass of water the entire time

 

Why you ask? You will piss like a race horse you say?

 

Maybe, but consider this. Many times we think we are hungry, when in reality we are dehydrated. It is hard enough to stay hydrated without the presence of booze around much less when the hosts have a separate refrigerator just for beer.

 

Keep hunger and the thirst at bay by constantly sipping on a glass of water.

 

If you do happen to have a few drinks, it will be substantially less and you will avoid a hangover (most likely). You are welcome.

 

  1. Eat a protein rich meal before you arrive at the tailgate

 

Mindlessly snacking can add up quick. Keep this at bay by eating a good size meal loaded with protein to keep you full.

 

Couple this with the tip above and I am willing to bet that you don’t eat much at all at the party.

 

  1. Put self-imposed limits on your desires

 

I get it. You don’t want to be the weird one that doesn’t eat or drink anything at the party.

 

O.K. really I don’t but this isn’t about me.

 

If you know yourself, and you suck at resisting peer pressure (you should work on this) then at the very least set drink and food limits.

 

For example, a good one would be:

 

One drink at the start of the game, and one at half time to finish it all the way through.

 

Or…

 

I will only go to the snack table at before the game starts (once) and at half time (once).

 

I love football parties just as much as the next person. But you do not have to let it derail your fat loss journey.

 

Use these tips above and you will dramatically minimize your unwanted football season weight gain.

 

However if your team sucks and you stress eat out of depression, I am not the person to talk to.

 

Just kidding. Kind of.

 

For more tips be sure to subscribe to my email newsletter. Do it now!

 

If you want to talk football (college or pro) feel free to email me.

 

AND last, but not least, if you even have the smallest desire to work with me on a fat loss or strength gain program and become one of my valued clients, please reach out to me.

 

But act quick because the price will be increased shortly. Claim your spot at my lowest rates ever.

How Chipotle can Change the Course of your Life

burrito

So Chipotle…

For those of you who don’t know, Chipotle is a tex-med burrito chain restaurant.

You can choose several different kinds of meat such as chicken, beef, carnitas, barbecue (my personal favorite) to mix and match with several different options of veggies.

Sounds healthy right?

Truth is…, it can be.

But it can also be very unhealthy as well.

Along with the meat and veggies that I always preach for losing fat and obtaining that beach body, it does also have options that are slightly less desirable for flat abs. Options such as sour cream, cheese, and those tasty chips that are perfectly salted with an added squeeze of fresh lime juice (you can tell these can be my guilty pleasure at times). Even those scoops of guac can put you over the edge if you are not careful.

The reason I say this is because I am using chipotle burritos as a metaphor for our mindset.

You could order a burrito with sour cream, extra cheese, a bag of those tasty chips and a large soda with a brownie. We will peg the caloric estimate at around 2500-3000.

OR, you could nix the tortilla in favor of a bowl, get extra protein, avoid the rice and load up on the veggies without succumbing to the dairy toppings or excessive sides such as the chips. Oh, and get a water instead. This will be closer to 500-600 calories of a solid protein source and nutrient-rich vegetables.

So where am I going with this?

You could fuel yourself with crap and experience short-term pleasure and inevitable frustration.

On the other hand, you can give your body the nutrition it needs and set yourself up for long-term success and feel good about the progressive decision that you made.

We are all presented with the same opportunity, same amount of time today, and, in this case, the same options to create our burrito. However, the choices that we make are ultimately what separates those who are successful from those who accept mediocrity.

Don’t be mediocre.

Make a healthy burrito.

 

 

 

Words of Wisdom from the Cherokee Indians

An old Cherokee is teaching his grandson about life.wolves

“A fight is going on inside me,” he said to the boy.

“It’s a terrible fight and it’s between two wolves. One is evil-he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”

 

He continued, “the other is good-he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you-and inside every other person, too.”

 

The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”

 

The old Cherokee simply replied, “The one you feed.”

Make it a Must!; How Dog Food Will Help You Achieve Your Goals

I just have some quick thoughts on achieving goals and motivation.

 

They are as follows…

 

Many of us always preach how we really should do this or that or whatever. We also like to say that we could.

 

But how many of us actually say I MUST!

 

I’ll give you a hint; count the number of people who have hit their goal or done what they say they are going to do.

 

For some this is a morals/belief issue. For example, if someone says they are going to do something, you can take it to the bank that they will.

 

For them, word = bond. Think of the the ‘secret handshake’ you did as kids where you sealed every promise by hacking up a spit ball onto your hand before clapping it together with your buddy.

 

Sorry mom.

 

This ensured the deed would be done.

 

For most of us, promises aside, it becomes hard to make the time to follow through on the hamburger you agreed to with your closest friend.

 

So how do we achieve any kind of goal, then?

 

By making our ‘shoulds’ and ‘coulds,’ a must!

 

Tony Robbins, renowned motivational speaker, gives a good example of this. It’s called the Alpo diet.

alpo-dog-food

The premise is that you invite a dozen friends to your house and tell them by the end of the month that you will lose 10 pounds. If you don’t, tell them you will eat a can of Alpo in front of them.

 

NOTE: Alpo is a can of dog food. Not the dry bits, but nasty, smelly animal parts sealed in a can. Enjoy that thought.

 

This presents an unfortunate reality in goal setting, albeit, effective.

 

People rarely improve because of the pleasure of the goal; instead it is the pain of the consequences of not achieving it that serves as the best motivator.

 

So if you want to hit your goal, and quick, find your can of Alpo dog food and tell your friends. I would put down money that you hit it (not really; I’m not that generous)!

 

Find your ‘must!’

 

 

 

The 6 Week Survival Strength Program

So last week I posted an article detailing the physical attributes that I thought would be necessary in a post-apocalyptic world; specifically a zombie apocalypse. I also said I would create a workout program designed to help you survive and thrive in that particular sticky situation.

Here it is… Enjoy, and let me know what you think!

 

The Survival Strength Program:

This is intended to be performed 3 days out of the week. I’d recommend a Monday, Wednesday, Friday split. Ensure you are resting adequately on the days off as the recovery is ALWAYS the key! Repeat this for 4-6 weeks and you will surely survive the end of days. Best of Luck!

Monday:
Pull-ups 3×18-20
Body weight squats 3×40 (slow and controlled)
Hanging leg raises 3×30 (slow and controlled)
Sandbag (or other awkward object) carries x 10 total minutes*
*yes you can take breaks during this. Just keep them small.

Wednesday:
4-6x200m sprints
Push-ups 3×35 (slow and controlled)

Friday:
8 sets
Farmer Carries x 40 steps @ heaviest possible weight
10 weighted squats

Pull-ups 3×18-20

*Understand the numbers above are arrival points. If you cannot hit these numbers now, be smart and scale down. No injuries please. You would surely die in an apocalypse with a broken leg.

Survival Strong; Practical Fitness for the End of Times

zombie apocalypse

So, say the world ends tomorrow.

 

I don’t really care what that would mean, but for pop culture’s sake let’s say it was due to a virus that caused us all to have our human characteristics to leave us.

 

Everything that makes us human. Our thoughts. Our emotions. Our curious nature to want to learn ‘why?,’ gone.

 

Let’s say it all disappears and is replaced with just our carnal survival instincts.

 

Eat, or be eaten.

 

In short, let’s say zombie apocalypse, not unlike the Walking Dead series that I just now started to watch with my fiancée.

 

I realize that this was popular about 2-3 years ago, but I don’t like waiting for new episodes to come out, mainly because I usually don’t have the time to watch them when they debut.

 

I’m selfish. I like watching them on my own time.

 

Therefore, Netflix.

 

Anyway, I digress.

 

What would we do?

 

I’d like to say that I would be a survivalist; that I would know how to make fire by rubbing two sticks together or creating a bow out of twisted animal connective tissue and an old yew limb.

 

But I don’t….

 

Awkward…

 

Something I do bring to the table, however, is that I would be hard to catch.

 

I could outmaneuver the slow guy of the group, thus avoiding being eaten myself.

 

Again, Im selfish.

 

Also, there would be no issue carrying my weight around. In fact, I’m sure that there would be that one person who’s stuff I would have to carry because he is too out of shape to do it himself (or herself).

 

So, I have decided to be a little generous today and share, what I think, survival fitness consists of:

 

  1. Speed is your ally.

 

If it came down to a footrace, like escaping a horde of flesh-eating zombies, you will win.

 

I can’t imagine cardio being in the wheelhouse of the rotting dead.

 

The lungs and heart need to be in good shape for this and I just can’t imagine rotting, maggot-filled flesh being able to keep up with a healthy individual.

 

Something else that would be beneficial for you to outrun… other humans.

 

If there is a bag of guns lying in the middle of the road (as there is in TV show), I’m fairly confident I will have a distinct advantage over a non-athletic individual.

 

But that is just a hunch.

 

Also, metaphorically speaking, if I am being chased, I only care about outrunning the slowest individual.

 

I feel my odds are decent here, especially since only 10 percent of the population regularly exercises.

 

In short, speed wins.

 

  1. Busting out a few pull-ups

 

In English, you can climb.

 

Again, I’d like to think zombies would have trouble scaling a tree. Rotting muscle doesn’t really do very well in any physically demanding capacity, much less hoisting your own bodyweight around.

 

If you can scurry up a tree, or building, or wall, or whatever, Id say your chances of survival dramatically increase.

 

  1. Carrying odd objects

 

You will have to carry supplies with you.

 

If you are lucky you have a durable backpack to aid you.

 

If you are REALLY lucky, you have a car, but even that will run out of fuel sooner or later.

 

At some point you will have to carry some weight around with you.

 

My guess is that not everything will be nice and symmetrical with textured grips to easily hold on to.

 

Again, lucky you.

 

More than likely, you will have a water jug or gas can in one hand, a trash bag slung over your shoulder of pillaged canned food in the other, and your gear in some kind of pack on your back.

 

And you will have to walk.

 

A lot.

 

Being strong enough to carry weight around and a decent grip will be a useful attribute in your end-of-the-world days.

 

Also, more than likely there will be that one guy (or girl) in the group not pulling their own weight, making everyone else carry their load.

 

No one wants to be that guy.

 

Don’t be that guy.

 

So when the end of times arrives, be prepared.

 

Don’t be the guy everyone hates because you decided to be lazy before the world ended.

 

Instead, work on bodyweight efficiency, sprint a bit and carry weird things for long distances.

 

Be the guy everyone turns to for getting stuff done.

 

Be that guy.

 

For a program you can follow along with to achieve “end of the world fitness”, subscribe to my email list. I will be sending out a program within the week to those currently on my list.

 

 

Something I’ve Noticed About Pokemon Go…

 

picachu

Disclaimer: Before I begin this article I would like to say that I thoroughly enjoyed the Pokemon craze when I was young. I’m sure this game is incredibly fun and addicting, which is the whole reason I refuse to download it. I know I would get too sucked into it and waste a lot of time.

Onto the article:

 

So I had to laugh at society the other day.

 

And Ill lead it off by saying it had to do with a certain new cell phone game that has been re-incarnated from the 90’s.

 

Yep.

 

Pokemon Go!

 

My first real-life encounter (by this I mean other than everyone hyping it on facebook), was this past Sunday.

 

I decided to take a walk in the park to clear my head and have some time to mull over a few pressing thoughts.

 

However, I couldn’t help but notice the amount of people (read: EVERYONE) looking at their phones.

 

And by that I realize that everyone in the year 2016 over the age of 8 has a cell phone now.

 

I get that.

 

But im talking about the way in which people were using them.

 

Most of the time it is head down, shoulders hunched and thumbs running at hyperspeed, which, to me, usually indicate text messaging.

 

Side note: That is terrible posture, by the way, and we will pay for it when we hit our late 50’s. Talking to you, fellow millennials.

 

This time, everyone was using it like a magnifying glass, slowly scanning every available bit of real estate as if they lost a wedding ring.

 

One even ran into me from behind.

 

Apparantly he was ‘trying to catch a Pidgey’ that had landed on my shoulder.

 

Seriously?

 

Texting was bad enough. I’d hate to think of the traffic statistics in the upcoming few months. Weeks even.

 

An underlying thought hit me, not unlike the aforementioned pedestrian trying to catch a virtual reality bird perched on my shoulder.

 

We waste A LOT of freakin’ time!!

 

Like. A LOT!!!!

 

I’m not excluding myself from this statement.

 

But seriously!

 

And it wouldn’t be so bad if we didn’t have so many excuses that came along with it.

 

We complain so much these days about not having near enough time to even wipe after we use the pot, and yet here I find roughly 20-30 adults (over the age of 18) trying to catch mythical monsters with their smart phones.

 

This reminds me of a common theme within the fitness industry.

 

Many past, and even current, clients of mine have this same excuse.

 

“I just don’t have enough time to (fill in the blank).”

 

I have kids (little monsters), the dog took too long doing his business, my hamster needs a new wheel, I’m too tired, blah, blah…the list goes on.

 

We just (seemingly) don’t have enough time for the important things in our lives that will yield results.

 

But apparently we have time to drive around town looking for a freaking electric mouse that doesn’t even exist!

 

Think about it.

 

Weird right?

 

Here is the ultimate conclusion, and I will admit this isn’t an original thought:

 

We make time for the things that we deem important.

 

Period.

 

If we really want to do something, time will miraculously appear.

 

As a trainer, I understand how this works and I instantly know, within 5-10 minutes of meeting a person, whether or not they will succeed.

 

I have been proven wrong before, however my predictions have been right about 90 percent of the time.

 

Others will know too. Body language says a lot more than words.

 

So, the next time you wonder why you are not seeing the results you would like, or even fitness aside; the next time you THINK you want something, look at how you spend your time.

 

Are you putting in the work towards your goal?

 

Or are you on the bandwagon of the latest cell phone games?

 

If you enjoyed reading, it would mean a lot if you shared this with someone who needs to read it. Thanks!

 

What Fitness is NOT

fitness

 

We think know a lot about what fitness is.

 

Right?

 

Or do we just think we know a lot about fitness?

 

To answer this as best I can, I have come up with a list as to what it is not.

 

Will this define it for us? No. Not really, anyway.

 

But it will lead us in the right direction and help to clear the air of how we, as humans, should look at health and fitness, as opposed to what the media and others want us to believe.

 

So here we go:

 

Fitness is not a number on the scale.

 

Fitness is not your waist size.

 

Fitness is not a comparison of you or the computer-enhanced model on the cover with big knockers.

 

Fitness is not how big your bicep size is or how much you can curl when the ladies are looking.

 

Fitness is not how well defined your abs (or lack-there-of) are.

 

Fitness is not punishing yourself after eating a doughnut hole while on a diet by doing 2 hours of treadmill cardio.

 

Fitness is not ‘how much can you bench?’

 

Fitness is not refusing to eat.

 

Fitness is not throwing up in the toilet after eating.

 

Fitness is not the latest diet trend that will guarantee you abs by only eating watermelon.

 

Fitness is not a size zero dress. Or one. Or two. Or really any number.

 

Fitness is not defined solely on your body fat percentage.

 

Fitness is not cardio over weight training or vice-versa.

 

Fitness is not fitting into the same swimsuit you wore when you were in college or high school.

 

Fitness is not shaming yourself every time you look in the mirror.

 

Fitness is not a workout because you feel you will get fat (or are fat) if you don’t exercise today. Or tomorrow.

 

Fitness is not a punishment.

 

Fitness is not a certain body type.

 

Fitness is not a magic pill you can take.

 

Fitness is not an overnight remedy.

 

Fitness is not a new gadget on the television that you saw at 2 a.m. in the morning while your were watching re-runs of your favorite TV show.

 

Really, the list could go on.

 

Here is my opinion on what fitness is for those who care:

 

Fitness is process, ideally life-long, that is undertaken by an individual with an ultimate goal in mind to become a better/healthier person. This process, unique to the individual, is well researched, has been done and can be repeated over and over, is safe, and is considered enjoyable by that individual.

 

Of course there is room for individualization based on goals, but that is where you find someone who has more knowledge on the subject and can help you get there.

 

Outside of that, in my own humble opinion, there really are not limitations on what your idea of fitness can be.

 

The only thing I want to emphasize with the above list is that culture today looks for the quick fix to an ‘ideal image’ as opposed to becoming truly healthy.

 

The quick fix isn’t always the best, as I hope you can derive from above.

 

In fact, rarely have I EVER seen anything worthwhile that can be done overnight.

EVER.

And there is no ‘ideal image.’

 

Perception is reality.

 

What we believe and perceive to be true creates our idea of image, which happens to be unique from person to person.

 

Whatever your ideal self is, just make sure it can be achieved in a healthy and safe manner, and do not become discouraged when you do not see the results you want when you wake up tomorrow morning.

 

If it cannot happen safely, it probably shouldn’t be your idea of fitness.

 

Embrace the process. Keep the long-term mentality. Results will come.

 

Cheers.

 

 

 

 

Lessons I Learned from Grey’s Anatomy

Season 12 of Grey’s Anatomy is now on Netflix.

 

Know what that means?

 

Correct.

 

Every girl from high school to the mothers of said girls will be glued to the screen until the entire season is binged watched, or until the half-gallon of strawberry ice cream they are undoubtedly sharing is demolished.

 

Or both.

 

Most likely both.

 

Personally I have fallen victim to this phenomenon myself, as my fiancé really seems to enjoy this show.

 

I won’t go into how much I dislike the show as I feel that will make it seem like I secretly enjoy watching it.

 

But I do admit that I have seen a few with my better half and I have learned a few things from it outside of the vast array of medical terminology, and I have listed it below.

 

  1. There are sooooo many physical ailments that can go wrong with us.

 

I can be a bit of a hypochondriac so this one is a bit disturbing.

 

However, most of them are preventable, provided we maintain our health as much as we can.

 

Weird.

 

  1. I hate drama. I really do.

 

Hated it in high school.

 

Hate it now.

 

Probably will hate it tomorrow.

 

And oh, by the way,… do people actually act like this in hospitals?? If so I don’t want to know. I’d rather not know if these people are the ones responsible for my health.

 

  1. We can take a lot more precautions than we do in order to maintain the best health we possibly can.

 

This is the one that will cause the most argument.

 

However, many humans suffer from VERY preventable diseases. Things like diabetes, tobacco related illness, obesity. The list goes on.

 

Easy solution: Drop the twinkies, stop puffing on the cigs and add lean meats and veggies. Do a couple push-ups. It really is that simple.

 

  1. We are vastly uneducated about how, exactly to take care of ourselves.

 

This is all too evident if you stay up past 10 p.m. and watch the infomercials.

 

Too many ‘lose weight fast’ pills, abdominal ‘belly blasters’ and excessive treadmill-like configurations; half of which probably don’t get used any more than a week or two before it goes to storage forever.

 

We have doctors to help us when thing do in fact go wrong, however they need help.

 

There is no such thing as a miracle pill or miracle procedure that will fix all of our problems.

 

Most of the things they are able to do, unless it is some kind of infection, is merely help relieve our symptoms.

 

Im not saying that we don’t need doctors. We do.

 

And they have an incredible amount of knowledge in their field that we need in society.

 

However, in my field, I try to help keep people from eventually needing to see the doctor (along with turning them into super humans).

 

Want to know how to really become healthy? See the Last few lines of number 3.

 

Don’t want to look up?

 

Fine, Ill list them below.

 

Eat lean meat and veggies. Move more. Boom. Fitness.

 

Hope this helps.