44. Roller coasters teach us about diets

Uncategorized Jul 30, 2020
Energy can not be created or destroyed, it can only transfer forms. The first law of thermodynamics tells us the higher a roller coaster climbs the faster we go.

That's an enjoyable aspect of the law. The not so enjoyable finding is what it means for our eating. 
It also tells us the chemical energy or CALORIES we take in as food must either be used to do work or stored as fat.
The plethora of new diet strategies that come out every year is a...
Continue Reading...

43. Your warm up doesn't need a warm up

Uncategorized Jul 29, 2020

It has become fashionable that the first thing people do when they get to the gym is lay down. In the name of prehab or rehab they enter a facility entirely designed for movement and instead of moving they...lay down.

"I have to warm up" they profess. 

They either forgot or never knew the first few sets of any workout are the warm up. Those sets are of things like squats, presses, and rows. Not holds, foam rolls, or muscular isolations. 

In those sets you grease the groove of the...

Continue Reading...

42. It "vanquishes guilt" I normally had from eating

Uncategorized Jul 24, 2020

Carmen works with Kelly. Three years ago Kelly was weighing her cottage cheese and eating it for breakfast. 

"This woman is effin crazy." Carmen thought. 

This morning, almost four years after the incident Carmen loves cottage cheese - not just for breakfast but any time she feels. And she logs every thing she eats and balances it on a monthly level. 

Between the two dates Carmen and Kelly have worked dozens of hours of lifting weights and logging their macros. They started by...

Continue Reading...

41. It's different with kids

Uncategorized Jul 23, 2020

In ten years I've worked with parents and non parents alike. I don't know the exact split but it's safe to say there has been a fair bit of both. 

One of the most common reasons I'm given for my clients not taking care of themselves is kids. "It's just different with kids. You wouldn't understand, you don't have them." 

I beg to differ. I may not have biological children, but my work is a constant repeat of "eat your vegetables, go to bed, and stop drinking so much." My children are...

Continue Reading...

40. Busyness is not a symbol of success

Uncategorized Jul 16, 2020

"You know, we could enjoy every weekend like this if we stopped signing up for so much crap," a mom and wife said to her husband on a Sunday morning after they woke up, made coffee, and started their day slowly with reading. 

She couldn't believe how good she felt. And that has been compounding with the amount of things cancelled as a result of Covid. 

I don't think her experience is uncommon since I've heard it echoed by dozens of others this year. 

It seems like the forced...

Continue Reading...

39. Space age technology and you

Uncategorized Jul 15, 2020
You have more technology in your pocket than what landed us on the moon.

It is my suggestion that you use it to make your life easier - like a tool is supposed to - rather than more chaotic.
The single best use of your time on a smart phone is to log your food. It takes no more than ten minutes a day. Research Is showing that low users spend 3-4 hours on their phone a day. You don’t want to know the high amounts. So the “I don’t have time" excuse is invalid, you...
Continue Reading...

38. Tears of joy....."I can eat fruit"

Uncategorized Jul 14, 2020
I just watched a grown ass woman nearly cry when I told her she could have 1800 calories a day and lose fat. She thought 1200 or less was the only way.
She’s got 40 pounds of pesky fat she wants gone.
“I can have fruit!!!” She exclaimed once over one hundred grams of carbs set in.
Yea! I said. “Have some calories while you’re at it. And for Pete’s sake stay away from the starvationists and fruit haters. They can’t be...
Continue Reading...

37. An 8 year old thinks 10,000 steps a day is impossible

Uncategorized Jul 13, 2020

I just got done talking to a woman who will start working with me to lose fat and figure out her eating. 

She has had varying levels of success in the past but could never put it all together for herself.

And now it's not just about herself. Not that it ever was, but there is a certain selfishness which must be present before one can even think about caring for someone else. 

Her 8 year old son is mirroring her and his father's lifestyle. Pounds and rolls are already piling up. 


Continue Reading...

36. What happened to responsibility?

Uncategorized Jul 11, 2020

We don't get a pat on the back or celebrated when we put a day of work in. Or when we watch our kids from sun up til' down. We just do them because that's what responsible adults do. No congratulations needed. 

Working out and eating right though? We can't do that without a fuckin cheerleading squad complimenting every session finished or proper plate eaten. 

What happened?

Continue Reading...

35. Everyone wants a plan

Uncategorized Jul 10, 2020
I tell ya, this work is enjoyable.
Today I started working with an out of towner who drove in to meet and get started. He is a 'community leader' where he's from. He laughs at the label, "I've done things my way my whole life. I started working for myself when I was 14."
We tried to get him going earlier but the 4th of July is a busy season for one of his businesses. They sell fireworks and grossed over $1,000,000 in 5.5 weeks. He was busy.
Things have slowed and...
Continue Reading...

50% Complete

Two Step

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