97. What is the deal with red meat and does how hard you step matter?

fitness nutrition Dec 30, 2020

By: Michael Beiter

The Journal of the American Medical Association publishes 48 times per year on everything biomedicine. 

Two of their most viewed articles from 2020 are worth sharing. 

The first: Backlash Over Meat Dietary Recommendations Raises Questions About Corporate Ties to Nutrition Science. 

The second: Association of Daily Step Count and Step Intensity With Mortality Among US Adults. 

You are asked to eat a fair amount of protein and we suggest no restrictions on...

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96. My 30th trip around the sun

Uncategorized Dec 29, 2020

By: Michael Beiter

Today at 4:06 pm I will have completed my 30th trip around the sun. 

I came into this world via cesarian and the first person to hold me was my now deceased dad. 

His dying has changed me to the core and at almost 2 years removed it remains the hardest thing I have ever been through. 

Second is losing my job. 

Third is ending a long relationship.

If you're reading this you are doing so because you support the fourth hardest thing I've ever done: built a...

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95. School teaches us how to be successful with our eating...make an effort

nutrition Dec 28, 2020
By: Michael Beiter

I read an article over break in the Atlantic that argued against using calorie counter apps.

This woman was adamant that they are not accurate. She's right, studies have concluded that the calorie counter apps are not 100% accurate and the FDA even allows food companies lee way of 10-15% on their labels for the macros and calories contained in their foods.

Where she is wrong is that because of this inaccuracy you can't be effective.

Our argument is that anything that...
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94. Journal. Diary. Whatever. Do it.

Uncategorized Dec 21, 2020

By: Michael Beiter

Sleep, exercise, eat right. Besides these obvious actions what else can you do to improve your self? 


I learned how to do all of the above with a five star college ruled notebook when I was in high school. I have been practicing that habit ever since. For me, that is 15 years. 

Beginning with workouts I would write down the exercise, sets, and reps of whatever I was doing that day. If I ever need a laugh I can still crack open my warped books from high...

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93. Enjoy the winter

Uncategorized Dec 19, 2020
By: Michael Beiter

There's a psychological thing called the principle of adaption.
It happens to us all the time and can take the joy out of some really good stuff.
I have complained about the winters in Iowa for most of my life. Until I learned about the principle and that the changing seasons are what make the summer and spring so amazing.
We are sewing what we reap in the spring right now with these gray days and snowy vistas.
The principle of adaption...
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92. Our model in 4 steps

Uncategorized Dec 16, 2020

By: Michael Beiter

We do things a bit different here at Pillar Coaching Services. 

This is by design. 

I have a long background in the fitness and nutrition industry. This experience has helped me learn what works and what doesn't. 

This post is to show you 'our model' and explain why it works. By doing so it is my hope that you compare it to all the other models you've been exposed to and realize why they don't work. Here's a clue: they encourage you to be dependent. 


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91. Define your upper bounds...or someone else will

mental fitness Dec 14, 2020

By: Michael Beiter

How much work is enough? 

It is true people work for more than money, but money is the primary reason. Knowing how much you need to make to fuel your lifestyle is critical so that you can answer the question above. 

In the United States a safety net exists in the form of welfare. Beyond that there is a dollar amount associated with living well. Abraham Maslow is famous for creating his chart of what all humans need to be well off. It is called the hierarchy of needs....

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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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