85. Your results are more like tuition than trophies

fitness Nov 24, 2020
By: Michael Beiter

When I was younger a bunch of 7 year olds and I played on a soccer team called the Golden Eagles.

Complete with a pee yellow shirts we crowd kicked the ball up and down the field for a full 12 weeks.

At the end we played a tournament with the other teams in the league and won. We were awarded a trophy and ice cream party.

I still have that trophy today 22 years later. I call him Frank. Frank is not like your fitness results. He was the product of a bunch of hard work...
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84. I'm sick, now what?

mental fitness Nov 11, 2020

By: Michael Beiter

There are two "I's" we try to avoid as much as possible in order to keep our fitness and nutrition in check. They are injury and illness. 

We do as much as we can with minimum effective doses and sustainable eating to limit the potential for both but eventually you will get sick or hurt. Knowing this is just part of the human condition helps, but what should you do about it? 

First, understand it's not your fault. It is easy to assign blame to yourself when you get...

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83. Deloads

fitness Nov 04, 2020
By: Michael Beiter

Deloads are planned breaks from training aimed at giving your body and mind a break. 

A client just did her first one ever. She ran a bunch and did yoga in place of her regular weight lifting workouts. 
Deloads can be scary if you're not used to them. It seems like you may lose steam or motivation. But the opposite is usually true. By taking a planned time off from consistent exercise you deprive yourself of something you have grown...
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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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