107. Read: Wintering The Power of Rest and Retreat in Difficult Times

books mental fitness Jan 18, 2021

By: Michael Beiter


Every now and then my timing is good. I finished Wintering by Katherine May as we were blanketed with snow during a blizzard warning in my native Iowa. 

I sat by the window of my apartment on the end cushion of my couch and watched out the window as snow started falling calmly. Then the wind picked up and made it into the aforementioned blizzard. 

First the gray sidewalks and streets disappeared under a blanket of white. 

Then the trees and siding of...

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106. Take your excitement and entertainment elsewhere

Uncategorized Jan 15, 2021
By: Michael Beiter

Excitement is the opposite of boredom.
Too many people want their fitness and food to be exciting or entertaining.
These are properties for leisure, Netflix, games, and vacations. Not nutrition and workouts.
When you feel boredom creeping up you should take this as a sign of your skill level increasing. Keep practicing the boring thing.
Tom Brady is surely beyond bored at football practice. That doesn't mean he starts shooting basketballs or...
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105. Read: How To Do Nothing

books mental fitness Jan 14, 2021

By: Michael Beiter

Maybe I'll stop saying it. Because my clients have to be tired of hearing it. I hope it doesn't come off as a jockeying of sorts - a kind of way to establish that I'm higher up on the fake hierarchy of books read. But this woman was holding back tears as she said "I don't know how to handle boredom. I don't now how to not do something." 

My response: "I read a book on that." 

Followed by advice to 'Be a human being, not a human doing.'

The opportunity was almost too...

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104. What is a sustainable rate of fat loss?

faq Jan 12, 2021

By: Michael Beiter

What is a sustainable rate of fat loss? 

This question, like all others concerning fitness and nutrition has a lot of variables that contribute to the answer. I know many people who respond to questions like this with 'it depends' and then go on to complicate the matter so much the questioner is left more confused than when they asked. 

Our answer: 1-2% of your overall body fat percentage lost per month is a sustainable rate to lose. Sustainable in that once you lose...

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103. New Dietary Guidelines for Americans 2020 - 2025

nutrition Jan 06, 2021

By: Michael Beiter

The U.S. Department of Agriculture along with the U.S. Department of Health and Human Services publish a new set of Dietary Guidelines for Americans every 5 years. 

The newest edition just released. 

Not much has changed despite the advocacy of several committees to reduce the suggested sugar and alcohol intakes by halving the recommendations. They proposed, based on the latest scientific research that the daily allotment for sugar drop from 13% to 6% of their total...

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102. You only see your trainer once a month? Will this actually work?

faq fitness nutrition Jan 05, 2021

By: Michael Beiter

Cathy was a client who came from a diverse background in fitness. She has been a member at a big box gym before called Aspen where she worked with a trainer and occasionally went to fitness classes. She also go into Crossfit for a while where she learned to lift weights more and use barbells. There was a short while where she joined a women's only facility that offered classes throughout the day. 

Each of her endeavors provided some insight and slightly different...

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101. Read: 24/7 by Jonathan Crary

books mental fitness Jan 04, 2021

By: Michael Beiter

"The average North American adult now sleeps approximately 6.5 hours per night. Which is an erosion from 8 hours a generation ago and 10 hours in the early 20th century" says Jonathan Crary in his book 24/7. 

This is a startling find. I will use this quote to support my stance that sleep is sacred and valuing it places you in the upper echelon of intelligence in what is otherwise an increasingly ignorant 'hustle' culture. 

Much like the statistics for obesity...

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100. My top 5 books to help yourself

books mental fitness read Jan 03, 2021

By: Michael Beiter

I've been asked a lot lately what books people should read. The self/help type are what they inquire about. 

I'm reminded of a quote from Nassim Taleb whenever I'm asked these questions because it's true. Taleb says "My top 10 books of all time changes every summer." 

The more I read the more I find hidden gems or value in the not so openly marketed stuff. 

Here are my top 5 books I think you should read to help you live a better life. You might find one of them...

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99. Your diet is not just what you eat

mental fitness nutrition Jan 03, 2021
By: Michael Beiter

Your diet is not just what you eat.

It is what you watch. What you listen to. What you read. And the people you hang around.

Pay attention to what you feed your time to. Not just your stomach.
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98. 2020 year end fitness and nutrition review

By: Michael Beiter

If you’re reading this, you made it through 2020.
Good on ya.
Here’s the review I do myself and with my people:
Fitness and Nutrition year end review:
How many workout hours did you get? Goal: 300-350
How many hours of sleep did you get? Goal: 2,555 minimum
How many steps did you get? Goal: 3.65 million
How many food logs did you finish? Goal: 365
With these goals in mind you can use a...
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