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.
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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...

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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...

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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...

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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...
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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...
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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...

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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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