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143. You think you eat more variety than you really do

nutrition Jun 19, 2021

By: Michael Beiter

You think you eat way more variety than you do.
 
The Food Network, magazines, and advertisements have convinced you that you should be eating five star dishes every time you're hungry.
 
They need to have ingredients sourced from around the world and require hours of preparation.
 
Your food has to be photogenic and come with an inspirational quote so you can put it on the internet.
 
Logging your food for calories and macros takes too much...
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141. Can we get back to this please?

mental fitness nutrition Jun 08, 2021

By: Michael Beiter

In the 1950's the word "priority" was mostly used singularly. It was not until later that "priority" became plural as "priorities" along with the belief that multitasking is a good idea.

That idea has staying power as I regularly have to correct clients who think think that by multitasking we get more done.

A Microsoft study found that attempting to focus on more than one priority at a time reduces productivity by as much as 40%. That is the equivalent of not sleeping and...

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140. Advanced diet protocol: Metabolic restoration

nutrition Jun 05, 2021

By: Michael Beiter

 

The term ‘metabolism’ is being used a lot recently by the health and fitness conscious. People are becoming increasingly aware that all their training and nutrition efforts will impact changes not only on the outside but the inside too!

 

There also appear to be two ‘camps’ when it comes to our metabolism and the response to different diets, with respect to body composition and health. One side strongly believes that metabolism is the...

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139. Strategies for eating at food festivals

nutrition Jun 03, 2021

By: Michael Beiter

Food festivals are awesome. A weekly farmers market is all you need to ensure a summer full of fresh foods. Really, it doesn't get much better.
 
It is easy to slip up and lose control at these events so here are a few strategies that allow for endless exploration of seasonal food festivals and farmer's markets. 

Have vegetables before you go to fill you up and kill your craving hormones.
 
At most of these events there are hundreds of options...
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138. Once this happens you've got it

Uncategorized May 28, 2021

By: Michael Beiter

Why are you working out? Why are you eating like that? Why are you reading? 

Modern knowledge suggests you should hav a detailed answer for each one of these questions. I used to ask clients the same. What is your why? I would ask. 

This was before I embraced a new motivation for eating, exercising, and living: I do things because I like them and how they make me feel. If I don't like something or it doesn't make me feel good I don't do it. 

Before you call me...

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137. Why you shouldn't exercise to lose weight podcast

nutrition May 27, 2021

Source notes: 


https://pillarcoachingpodcast.libsyn.com/why-you-shouldnt-exercise-to-lose-fat

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136. Control during tough times

mental fitness May 26, 2021

By: Michael Beiter

 

Grief. It is a mother fucker. A client of mine lost a close friend a couple months ago and we talked about how that affected his eating and exercise. 

"I just didn't have the energy. Or focus. Nothing sounded enjoyable or motivating" he said. 

I agreed and shared my experience with losing my father a few years ago. 

It was hard. I would randomly burst into tears after an hard set of exercise. Apetite was all over the board and sleep was...

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135. Fitness thought distortion

mental fitness May 21, 2021

By: Michael Beiter

 

A client came to me with this initial thought: "I feel like a failure this month because I didn't hit my numbers."

We identified three thought distortions at play here. One is labeling - an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself. Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 

The second is personalization - you see yourself as the cause of...

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134. How much time is this really going to take?

nutrition May 19, 2021

By: Michael Beiter

 

Time has been my favorite common denominator for awhile now. I make decisions based on how much time and effort something is going to take me. 

For years I've been saying it takes way more time to get and stay fit than my peers. They chastise me for saying people need anything more than an hour per day to get healthy. "They do not! Stop being an elitist. People don't need to be obsessed to get results," they would say. 

I don't argue anymore. Just provide the...

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