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167. Carbohydrate Cycling

macros nutrition pillar coaching Aug 18, 2021

By: Michael Beiter

Carbohydrate cycling (carb-cycling), is the approach when a low-carbohydrate diet is paired with planned periods of moderate to high-carbohydrate consumption.

This nutrition strategy has become a hot topic over the last number of years. carbohydrate cycling, like many of the modern protocols, goes against the traditional nutrition and dieting advice.

Tradition tells us that we can only build muscle or lose fat, and never at the same time. This is because we must maintain a...

166. Carbohydrate Back Loading

macros nutrition pillar coaching Aug 17, 2021

By: Michael Beiter

CBL in its most basic form is essentially the practice of delaying the intake of your daily carbohydrates.

The term ‘carbohydrate Back Loading’ was given to this practice after American training and nutrition consultant John Kiefer published his eBook called ‘carbohydrate Back Loading’.

There were many books previously published on carbohydrate cycling, but none as extensively researched and referenced as Kiefer’s. Due to some clever marketing,...

165. Set point theory

fitness macros nutrition pillar coaching Aug 14, 2021

By: Michael Beiter

Set point theory, as it pertains to human body weight, states that there is a biological control method in humans that actively regulates weight towards a predetermined set weight for each individual. This may occur through regulation of energy intake or energy expenditure.

With nutrition and exercise we can choose where we want our body weight and body composition set points to be. Within reason.

The first photo shows someone who is actively training their...

164. What's with the sugar?

Uncategorized Aug 13, 2021

By: Michael Beiter

A couple weeks ago I stumbled across a documentary on Netflix called That Sugar Film. In it the host decided to experiment on himself and see what would happen to his body and health if he ate the amount of sugar the average European consumed daily.

He aimed to buy 'healthy' food products and use them as the bulk of his diet. Unbeknownst to him they all contained massive amounts of added sugar.

It was not long before his blood pressure went up, he gained fat,...

163. Fitness and Nutrition Talk Podcast Ep 1: Becky P

fitness macros mental fitness nutrition pillar coaching reverse dieting Aug 12, 2021

By: Michael Beiter

In this conversation Mike talks to Becky, a long time client of coach Bridget. She has had tremendous success with her fitness and nutrition journey and she shares her insights in this back and forth.

Listen HERE

Apple Podcasts

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Spotify

162. Stand up for yourself and procrastination as a pro rather than a con

Uncategorized Aug 10, 2021

By: Michael Beiter

Stand up for yourself. Go ahead. You will be applauded, not punished.

"I felt guilty going to work out. Everyone else is at work and I don't deserve to be taking this time for myself" a client said.

I asked her what happened when she told her supervisors she was taking time to go to the gym.

"They said good job and told me I should do it more."

Bingo.

Letting yourself get door matted by co workers, clients, or whoever is a sign of low self...

161. All or Nothing Thought Distortion

books faq fitness mental fitness nutrition pillar coaching read Aug 10, 2021

By: Michael Beiter

All or nothing thinking is a cognitive distortion.

It refers to your tendency to evaluate your personal qualities in extreme, black-or-white categories.

For example, someone who didn't lose all the weight they wanted told me, "Because I didn't lose 45 lbs I'm a zero."

A habitual exerciser who works out 7 days a week averaged a couple weeks of 5 days and concluded "I'm a total failure."

All-or-nothing thinking forms the basis of perfectionism....

160. Food logging kills guilt

mental fitness nutrition pillar coaching Jul 31, 2021

By: Michael Beiter

I have a client who has been working with me for 7 years. She is in her early 40's and the top 2% for women her age group when it comes to body fat percentage.

In one of our nearly 90 monthly check ins where we weigh and discuss eating and exercise she commented:

"Food logging has proven to be a useful tool in a way I didn't anticipate. I used to get really down on myself when I had a donut or some drinks or whatever. When I finally started logging what I was eating on...

159. The maintenance contract

fitness mental fitness nutrition pillar coaching Jul 30, 2021

By: Michael Beiter

I maintain that maintaining your fitness is harder than changing it.

So much so that I created a contract to help my clients keep their results once they get them.

It goes like this.

I (your name) agree to (workout + food) if I weight more than (lbs) or test higher than (bf%).

The client determines their upper bounds for what they want to weigh and test at for body composition.

Once they define those numbers and the workout and...

158. Ego versus task goals

fitness macros nutrition pillar coaching Jul 29, 2021

By: Michael Beiter

An ego goal orientation focuses on comparing performances with and defeating others, whereas a task goal orientation focuses on comparing performance with personal standards and personal improvement.

It is best to adopt a task orientation, which emphasizes comparisons with your own performance standards rather than with the performance of others, especially if you are learning a set of important physical activity skills.

I help people determine when...

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