70. Happiness and your nutrition

Uncategorized Oct 02, 2020
The average Happiness Index Score of food trackers was examined for the following categories: Caloric Deficit, Caloric Maintenance, Caloric Surplus, and Not Sure of Caloric Position.

Surprisingly, individuals that were in a Caloric Deficit had a minutely higher average happiness index than both individuals in a Caloric Surplus and individuals at Caloric Maintenance.

Another unexpected result was that the participants who were the least sure of their caloric position had the lowest...
Continue Reading...

69. To count or not ~ that is the question

Uncategorized Oct 01, 2020
There is an ever raging debate as to the best diet. There truly is no one size fits all solution. One of the biggest distinctions to be made off that bat is whether or not you will be objective with your eating or not. 

A common approach is to count calories or points. You get a certain amount and try not to exceed it. 
The first counting diet dates back to 1918 when Dr. Lulu Hunt Peters was the first to recommend the practice of counting calories in her book 'Diet and...
Continue Reading...

68. Discipline trumps motivation

Uncategorized Sep 30, 2020
"I don't feel motivated to workout."

Most of the time, you're not going to.

The sooner you realize this the better.

Like brushing your teeth, grooming yourself, and going to work, exercise is a practice that is best adhered to through discipline, not motivation.

Once you've realized it's not about the selfies, records, or perfect movement patterns and more about the basic need to keep yourself as a responsible adult you've got it.
And make no mistake, being fat and out of...
Continue Reading...

67. Zoom out, especially if you've been at this awhile

Uncategorized Sep 28, 2020
Sometimes we get too focused on our day to day or week to week and we forget the progress we've made.
Be it mentally or physically, every month that goes by offers a learning experience for you about your body.
The questions is, are you going to take the opportunity or let it pass?
Those who experiment and learn about their bodies are better prepared for pretty much everything. But such experimentation can come with a narrowed mindset that clouds former achievement.
Continue Reading...

66. Diet breaks for sustained fat loss

Uncategorized Sep 27, 2020

We use diet breaks for anyone trying to lose body fat. 

Dieting for a long period of time is mentally taxing. In addition, there are adaptations that happen to your metabolism that reduce your total daily energy expenditure or TDEE.

This is what people mean when they say their metabolism is 'slowing down.'

It makes it hard to consistently make progress beyond short periods of time. Think of all those 3, 6, or 8 week challenges and crash diets that pull all your calories and promise...

Continue Reading...

65. Great progress creates great responsibility

Uncategorized Sep 15, 2020

Nearly everything we work on together is a result of humanity's insane progress.

Paradoxically, our progress in certain areas have lead to us regressing in others. I don't think this is OK.

By nature of you being here you agree to some extent.

You may not crusade and start a business to correct the regressions like I did but you believe you have a responsibility to yourself, your family, and your friends enough that you commit to working out and eating right. That is a big deal because many of...

Continue Reading...

64. I used to think it was all about workouts. Now? Not so much

Uncategorized Sep 12, 2020

After 6 to 8 months Diego experienced a shift in his thinking. 

"I used to think it was all about workouts. Now I know it's mostly about my food."

This has improved his body composition, confidence, and abilities elsewhere as an achieving father, husband, and team leader.

Rather than burying himself with weight that could potentially hurt him and volumes that would leave him crippled for days he pulls way back on his workouts with this idea: 

I'm going to do the minimum amount I need...

Continue Reading...

62. Know yourself

Uncategorized Sep 12, 2020
To avoid being overwhelmed by information clamoring for attention we have a conscious self. You determine what deserves your attention and what doesn't, consciously.
The means by which attention becomes prioritized we call goals.
A goal is a channel in which psychic energy flows.
Therefore, the self can be considered a hierarchy of goals.
Because our goals define what we pay attention to.
If you know what goals take precedence for a person, you...
Continue Reading...

63. On this day 19 years ago

Uncategorized Sep 11, 2020
The terrorist attacks on September 11, 2001 set a new record for people killed in a single terror attack. About 3000 people died.
I was in 6th grade and remember my teacher turning on the tube tv suspended 8 feet above the ground where we watched the live coverage on CNN.
After about 2 hours of watching they turned the T.V.s off and we pretended to go about a regular schedule. Before we dismissed for the day the teachers let us know that we should expect to talk to our...
Continue Reading...

61. The seasons change, your step need does not

Uncategorized Sep 10, 2020

Every year in Iowa fall brings a change to the seasons that begins a downward trend for a lot of people. Their activity levels drop like the temperature. 

At our most basic we all need decent amounts of forward movement propelled by ourselves to feel good. Also known as walking. 

The problem is the weather changes in a way that makes most peoples' walking arena undesirable at best and downright punishing at worst. Fall is nice but that is quickly followed by winter and while we all...

Continue Reading...

50% Complete

Two Step

Resources, ideas, and tips for improving your nutrition, activity, and lifestyle