90. Fitness and nutrition end game = relaxation

By: Michael Beiter

What is the end goal of a fitness and nutrition program? 

Goals get talked about a lot. From setting SMART goals to trying to lose a certain amount of fat or lift a certain amount of weight, there is no shortage of opinions on what goal is right for fitness and nutrition adherence. 

There's nothing wrong with setting your sights on something like fat loss or strength gain. But there is a problem when the goal is reached and it is simply replaced with another one....

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89. Fitness and food challenges? Skip them

mental fitness Dec 07, 2020
By: Michael Beiter

Here's how they get ya with a fitness challenge: they make you question whether you can do some fitness and food thing or not. Usually it is arbitrary - like stacking a few months of consistency together.

They get you to doubt your own ability and propose their challenge as a test to prove to yourself you can do the thing.

Here's the flaw: if you have a healthy self esteem and confidence you should know you can do whatever they are proposing. You don't need to sign up...
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88. WHO updates exercise needs in light of pandemic

Uncategorized Dec 03, 2020

By: Michael Beiter

The World Health Organization just updated their physical activity guidelines for the first time in ten years. 

This was in part a response to the global pandemic which has influenced more people to remain sedentary and exposed that those who are overweight or obese have an increased risk of severe illness or hospitalization from Covid-19. 

There are three main updates to previous exercise suggestions. The first is that there is no longer a minimum amount needed -...

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87. Our movies and their nutritional content

nutrition Dec 02, 2020

By: Michael Beiter

Researchers looked at 250 of the top grossing US movies from 1994 to 2018. They wanted to asses the nutritional quality of the food and beverages depicted on the big screen compared to federal dietary recommendations.

Here's what they found: 

73% of movies earned a less healthy food rating.

90% of movies earned a less healthy beverage rating. 

With a standard 2000 calorie diet in mind movies failed to match federal recommendations of fat by 25%, fiber by 45% and...

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86. Read: A couple books on Buddhism

Uncategorized Nov 30, 2020

By: Michael Beiter


This duo of books has been enlightening to me.

The first suggests an agnostic Buddhist culture. The second, that Buddhism got it right and is true in the light of modern science.
Wright defends his title in the simplest way like this: we are animals created by natural selection. Natural selection built into our brains the tendencies that early Buddhist thinkers did an amazing job of sizing up, given the meager scientific resources at their disposal.
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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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Resources, ideas, and tips for improving your nutrition, activity, and lifestyle