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. 


Continue Reading...

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. 


Continue Reading...

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...

Continue Reading...

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...

Continue Reading...

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...

Continue Reading...

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...

Continue Reading...

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...

Continue Reading...

50. A measurement for your peace of mind

Uncategorized Aug 14, 2020

"I need you to tell me I'm doing this right because I feel like I'm eating way too much."

A client sent a message like that a week ago. She has been at the lake for the last few weekends enjoying the good life. Summer, sun, drinks, food, and lake life are usually things that hinder a diet. Not ours though.

She bought a food scale and took it up there with her. She got tired of guessing. All this time she was also working crazy hours and shifts that took her deep into her regular sleep....

Continue Reading...

49. Is your circle of five fit or fat?

Uncategorized Aug 13, 2020

Your supporting cast is very influential in your decision making. You can easily determine who it is by looking at your schedule and figuring who you spend the most time with. To no surprise its usually family, friends, and co workers. Research suggests that we are the product of the five people we spend the most time with. 

In Iowa almost everyone has someone in their top five that is falling victim to low activity and oblivious eating. As of this writing we are the 7th fattest state...

Continue Reading...

48. A little enlightenment

Uncategorized Aug 12, 2020

I suggest you think first from principles and persuade everyone else to do so too. In this way we are trying to practice some ideals of the enlightenment. 

Immanuel Kant said Enlightenment is man's emergence from his self imposed immaturity. It is self imposed because we often fail to think for ourselves without being guided by others. 

"If I have a book to understand for me, a pastor to serve as my conscience, a doctor to decide my diet, and so on, I need not exert myself at all. I...

Continue Reading...

50% Complete

Two Step

Resources, ideas, and tips for improving your nutrition, activity, and lifestyle