Blog

By: Michael Beiter

Show notes:

Headline versus study: Obesity now kills more people thank smoking in Scotland and Europe 

New fasting information - skip late day meals, not breakfast

Order of operations - never do more than you have to - Calories first, then macros, then food choice, then meal timing, then supplements and hydration

The worst diets in America ranked by consumer satisfaction 

Sources: 

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By: Michael Beiter

Inclusion is a good idea and we should pursue it as much as possible. It is part of the ideals that founded our country. Regardless of your religion, beliefs, skin color, sex, or any other differentiating factor, you have the same rights as everyone else. I don't disagree with that or know many people who do. I disagree with inclusion that ignores effective standards. 

Participation trophies are now given in sports to every competitor. The standards of winners...

By: Michael Beiter

Don't worry

About a thing

Cause every little thing

Gonna be alright

Rise up this morning

Smile with the rising sun

Three grown girls

Is on my door step

Singing sweet songs 

About the all fat they lost

Saying, This is my message to you:

Sleep, lift, step and eat 

Hit those macros and you won't miss a beat

Abbey, 34, lost 30 pounds in 12 months in preparation for her wedding. 

Her clients that visit her at her busy massage therapy business ask when...

By: Michael Beiter

I just met with a veteran fitness fella. Right after I met with a rookie. 

The veteran is a fire fighter and we spoke about the most fundamental need for firefighters and police officers being the need to be physically fit for duty. Regardless of job tasks and if they're in an office. 

He has been a firefighter for close to two decades. They test their aerobic capacity with job specific tasks related to breathing and oxygen tank use. 

He has four years...

By: Michael Beiter

Over personalizing feedback is a problem with nutrition and fitness work. Feedback is necessary as information that tells you what you need to work on if your goal is to lost fat, sleep more, improve a fitness metric etc. 

It goes something like this: 

"I had too many calories this weekend. I know how many I'm supposed to have and still had more. I failed my goal of sticking within my ranges. Therefore I am a failure."

You took the failing part one step too...

By: Michael Beiter

"I am not the same person I was a year ago. I literally have a new life. And I LOVE it!"

A friend and client said that this morning over coffee. She has lost 73 pounds in 13 months. 

One of the things she struggled with early on is beating her addictions to eating too much food and drinking all the time. 

When people first start working with me I often tell them that at some point their body will start working for them rather than against them. The decisions...

By: Michael Beiter

New research was just published on the effects of tailgating. Researchers at the University of Missouris School of Medicine tested a group of overweight but healthy men (debatable) to see the impact the eating and drinking they did during a football tailgate had on their lives. 

The results suggest there are various differences from person to person based on their genetics and lifestyles. This is standard nutrition talk for "we need more studies and information."...

By: Michael Beiter

Our service at Pillar Coaching Services has clients meeting with their coach monthly to review their eating and exercise from the month prior and plan for the one coming. 

After enough reps this monthly set up leads to some bells that are helpful for keeping us in shape and healthy. 

For example: We set upper bounds of body weight and body fat percentage that guide our decision making. For females it is usually 20% body fat. For males it is 15%. Depending on the...

By: Michael Beiter