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82. I statements

mental fitness Oct 30, 2020

By: Michael Beiter

"My kids are fucking crazy and always need something." 

You don't need to be the only one helping them. Which is often the case when I hear this quote from disgruntled moms and dads. 

What I see happening is that parents are trying to pour from an empty cup of will power. 

Each of us has only so many things we can do in a day. When we try to do more we exhaust our precious will power and end up frazzled. For many, when this state comes around we eat more than we...

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81. How lean is lean enough?

Uncategorized Oct 29, 2020

Body composition is the proportion of fat and non-fat mass in your body.

A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of non-fat mass, which includes muscle, bones, and organs.

Knowing your body composition can help you assess your health and fitness level.

At Pillar Coaching Services body composition is one of the five pillars of fitness. 

We teach you to exercise and eat in a way that improves...

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80. Manage your time

mental fitness Oct 28, 2020

The first pillar of mental fitness is that you manage your time. 

There are long courses and books dedicated to time management but the central principle of all of them is the same: spend your time doing the things you value and that help you achieve your goals. This is not encouragement to be selfish. Altruistic people plan to spend time giving and helping others because that is a primary value of theirs. It could be for you too. It is up to you to decide. 

The most important reason...

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79. Do you need a pre and post workout? How often should you eat?

faq Oct 22, 2020
By: Michael Beiter


Yesterday I met with a guy who asked two important questions:
 
1.) Do I need a pre, and post workout supplement?
 
2.) Are you one of those eat every 2-3 hour types?
 
To answer the first: no, you do not need a pre or post workout supplement. The whole peri workout window, which refers to having something before, during, and after a workout was created by the supplement industry to sell you products. They use pseudo science as their evidence for...
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78. Read: Salt, Sugar, Fat

Uncategorized Oct 21, 2020

 By: Michael Beiter

 
In 2018 Why We Sleep was the most important book I read because of the lessons it extolled on sleep. It’s the second most important thing for your success behind only sustainability.
 
In 2019 I got through another swath of material and the most impactful read was Salt, Sugar, and Fat by Michael Moss.

In it, Moss details the actions of big food. From their chemical manipulation of ingredients that create addictive combinations to the...
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77. Blink and you will have missed it

Uncategorized Oct 13, 2020

To our clients. 

We are on the cutting edge of fitness and nutrition. 

For all the generations before us had it much harder than we do. 

Much of what we do now autonomously was not possible without the help of doctors and their expensive testing equipment and nutrition programs that had massive barriers to entry. Because they were hard and expensive. 

Now we can do the jobs of general physicians and nutritionists in the past on our own with a tool that 272.6 million...

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76. These are dangerous months

Uncategorized Oct 13, 2020
Fall is here! With it comes many joys. Holidays, chili, football, sweatshirts, fall line up of cable TV and video games. There is something for everyone from now until year's end. 
 
While there are plenty of things to look forward to during the fall and winter months it is important not to forget this is when the downward spiral of weight gain starts for many people.
 
We live in a culture where food is used for comfort:
 
In October we "reward" our kids...
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75. The Social Dilemma and a solution

Uncategorized Oct 11, 2020

The Social Dilemma is a popular documentary on Netflix that dives into the dangers of social networking. 

I have read numerous posts on my own Facebook feed suggesting I watch it as well as having multiple clients discuss the film at our monthly check ins. 

I have not watched it yet. I don't plan to. I am familiar with the territory and have been practicing a philosophy I learned in a book to prevent me from spiraling into hours of harmful app addiction. 

That book is...

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74. The Iowa diet

Uncategorized Oct 08, 2020
My seasonal diet suggestion - The Iowa diet. 
 
In almost every aspect we modify our day to day activity and lifestyle in accordance with seasons.
 
At the highest level we’re talking those determined by our planet's positioning relative to the sun.
 
At the lowest level they are the kind created by us. Like fantasy football and swim trunks season.
 
Growing up in Iowa I’ve experienced distinct weather seasons 4 times a year for 30 trips...
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73. This is from what I eat, not what I do, which is Crossfit

Uncategorized Oct 06, 2020

At 47 years of age Aaron gets compliments often on how he looks. 

It makes sense. He has been at single digit body fat levels for 20 months. 

He tells his gym buddies "This is from what I eat, not what I do." They Crossfit together and talk about workout and nutrition methods all the time.

They usually run a program for a few months, be it exercise or nutrition and then get bored and switch to another one. 

A few times Aaron has almost caved and joined them until we chat and...

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