28. How do you fail?

Uncategorized Jun 11, 2020

Failure is a part of everyday life. How you handle it largely determines your outcomes. Be that in the kitchen or gym or at work and in home.


Someone who claims to have never failed has never really tried or is lying.


They didn’t do anything particularly challenging or difficult.


They chose safety and comfort over significance and courage.


This is easy to do and getting easier the more modern the world becomes.


The ability to fail well involves...

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27. Make these actions habit to eat better

Uncategorized Jun 10, 2020

Being controlled by a stimulus means that whenever you see it you react to it. If food is that stimulus then when you see it you eat it. 

This has become a problem for a lot of people. If you find yourself nibbling or binging on food then a solution is to control the stimulus. 

There are three skills you need to practice until they form habits so you can better control your eating.

The first is to get food out of sight and reach except at meal times. The old saying 'out of sight out...

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26.Your eating and exercise are not like amusement parks

Uncategorized Jun 09, 2020

If I hear one more "I can't do it because it's not fun or exciting" in regards to eating right and exercising I'm gonna snap.

We've had a swift fall from reality as a culture when we believe our food and fitness need to serve the same functions as a theme park in order for us to stay involved.

Neither your food or your exercise is supposed to be entertaining. Grow the hell up and embrace boredom. Ya damn children.

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25. It starts with you valuing yourself

Uncategorized Jun 04, 2020

Do you ever look around and notice everyone else seems to radiate success while you can't make it through a day unscathed? 

Many of us are haunted by a feeling that we are no good. It's influenced by a sense of low self worth. We are wrong though. Too many of those appearing confident on the outside are beset with doubts and fears just like you. They age and look older than they feel just like you and probably have a hard time putting themselves first too.

So why do so many of us have...

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24. The antithesis of growth

Uncategorized Jun 01, 2020

Determining what is enough is the antithesis of growth. Enough is different for everyone and serves as the true north star for those willing to buck the trend of wanting more. 

True freedom is gained when you define upper bounds to your goals. 

It's worth figuring out what your own sense of enough is. 

This allows you the super power of saying no to doing the expected or to opportunities that don't serve you. 

You will experience a true sense of satisfaction when you...

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23. Night cap or sleep? You can't have both

Uncategorized May 20, 2020

The most misunderstood of all sleep aids is alcohol. That's because it is not a sleep aid. Plenty of people believe alcohol helps them fall asleep easily or that it makes them sleep sounder throughout the night. Both beliefs are wrong. 

Alcohol belongs to a class of drugs called sedatives. It bind to receptors in your brain that prevent neurons from firing electrical impulses. Noting that alcohol is a sedative confuses people. "Drinking makes me liven up and become more social,...

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22. Are you using 'diet' right?

Uncategorized May 15, 2020

The word 'diet' is a noun of Greek origin. 

According to Merriam-Webster it can be used as a noun to mean four primary things. 


1. Food and drink regularly provided or consumed.

2. Habitual nourishment.

3. The kind and amount of food prescribed for a person or animal for a specific reason.

4. A regimen of eating and drinking sparingly so as to reduce one's weight.

The first two are what I think of when I hear the word 'diet.'

But many of you reading this and those I work with...

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21. Mastery over performance

Uncategorized May 14, 2020

Performance goals are a lot like outcome goals but they are usually associated with external validation. This is especially true today with social media and comparison culture conveniently tucked into our pockets. You may be shooting for a specific performance like a personal best lift or faster time to complete a workout/run. 

Mastery goals are about learning, developing skills, and the value we derive from becoming good at something or understanding it deeply. 

Performance goals...

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20. Your weight tells you how many calories you eat

Uncategorized May 04, 2020

When we eat more calories than we burn we gain fat.

The scale goes up. 

The same is true of the opposite; when we eat less calories than we burn we lose fat.

The scale goes down. 

Knowing how closely related calories are to scale weight is important because we can use the scale to indirectly measure calorie intake. 

AKA no food logging. 

Doing so is easy. 

Find a weight range you are comfortable with. Remember the weight classes wrestlers were dividing into in high school?...

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19. Would you teach it to your kids?

Uncategorized May 02, 2020

When I was growing I was taught to filter my speech with the suggestion: "Would you say it to your grandma?"

Now I ask clients about their eating and exercise with: "Would you teach it to your kids?"

Like a teenager losing half their vocabulary with the first filter the second one eliminates a whole bunch of diet and workout BS. 

Would ya teach your kids not to eat carbohydrates ala keto?

How about having them consume half their daily nutrition from powders  and all of their vitamins...

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