60. Your work is not your worth

Uncategorized Sep 09, 2020

I have a dreaded time with the assumption that my work is tied to my personal worth. 

Others who've expressed the same sentiment are: fitness and nutrition coaches, massage therapists, barbers, corporate managers, realtors, and parents. 

The following is an excerpt from the book 'Feeling Good' by Dr. David Burns. I made slight modifications where I saw fit to make it relatable to my readers but otherwise I claim none of this as my own. 

The assumption goes like this: "My worth...

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59. The best coaches

Uncategorized Sep 07, 2020
The greatest sports coaches in history are those who can make professional athletes better at the fundamentals.

John Wooden regularly took freak athletes capable of making shots from anywhere on a basketball court and had them shoot 400 free throws a day.
Vince Lombardi won multiple championships on the back of his teams that ran a simple offense which their opponents knew was coming at them - they were just better at executing the simplest techniques.
This whole nutrition...
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57. Time is your most valuable asset

Uncategorized Sep 06, 2020
Real wealth is discretionary time.

Money is simply fuel for your life.

You can always make another dollar, but you can’t make another minute.

Don’t let the pursuit of money erode your wealth.

- Alan Weiss, PhD and author of Million Dollar Coaching 

When asked what surprised him most about humanity the Dalai Lama answered:

"Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the...
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56. I set up a veggie experiment with my kids, it worked on us both

Uncategorized Sep 05, 2020

Megan is a 46 year old teacher with 3 kids. 

She has lost 25 pounds of fat since October of last year. 

She has been deficit dieting like a champion but was getting overly hungry during certain stretches of her day between meals. 

"I saw this post on IG about a mom setting out a veggie tray for her kids at 3 pm so they would pick at it and at least get some good foods in them." This mother was running into kids that were over worked and overly tired and not eating well. 


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55. Diet deprogramming: 20 grams of carbs daily?!

Uncategorized Sep 01, 2020

There are so many ways to diet it will make your head spin. 

There is contradictory information everywhere you turn. 

Yesterday I met with a client who is healthy from head to toe. Confirmed by blood work and reiterated by her doctors. 

She is vigilant in her diet and exercise maintenance. She works out nearly every day for about an hour doing group fitness classes at Orange Theory and lifts weights at her place. She weighs and tracks her food in My Fitness Pal. 


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54. Nutrition myth: organic food is better

Uncategorized Aug 28, 2020

Organic food only differs from conventionally farmed food in one way: it costs more. Review after review fail to show any significant differences in nutrition value between organic and conventionally farmed foods. So it's the same nutrition for more money.

Sometimes organic food has more vitamins and minerals than conventional foods and sometimes they don't. Seeking out organic to get more vitamins and minerals is a waste of your effort. 

Pesticides can be carcinogenic and organic...

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54. The one PR that matters

Uncategorized Aug 22, 2020

The principle of progression states that in order to increase fitness you need to apply a level of overload to the body within a certain time period. Put simply, you need to increase your workout levels enough to get results but not so much that you get hurt. 

You are probably familiar with progressing frequency and intensity of your workouts. Progressing frequency adds workouts. Progressing intensity adds difficulty. This is like adding weight to the bar or reducing time to...

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53. Know where you are in the stages of change

Uncategorized Aug 19, 2020

Nearly everything we do together requires some shift from old habits to new ones. 

Regardless of good intentions many of us fail to accomplish the changes we want. Especially the first time around. This is partly because we tend to see changes as a singular event instead of a process that requires preparation, has several stages and takes time to succeed. 

For example, it's common for someone to go cold turkey to quit smoking or drinking or being a lazy turd. Such changes rarely work...

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52. Angry? Try this

Uncategorized Aug 18, 2020

Have you ever caught yourself saying "I should  ......"

"I should track my food."
"I should go to bed and turn off the TV." 
"I should call my mom back."

Our list of shoulds can be endless. 

Here's the thing: should statements need to be dropped.David Burns, author of Feeling Good, a book that teaches cognitive therapy says violations of our should statements are the main cause of our anger and resentment. When we direct them towards ourselves we feel anger because we...

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51. Myth: How you cook matters a lot

Uncategorized Aug 17, 2020

"Hey man, I was just wondering, I got this smoker as a gift but didn't know if I would be able to use it. Is that cool on your program?"

A prospecting client sent me this message wondering whether he would be able to smoke his meats as a preparation method and if so, would there be any harm? 

His question mirrors a concern that needs to be squashed: the way we prepare our food has a big impact on our health. 

Grilling, baking, boiling, frying, smoking, and any preparation method in...

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