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Three little girls is on my door step

fitness nutrition Feb 10, 2021

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...

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112. You need an internal alarm system

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...

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110. Solve your problems with what you have available

By: Michael Beiter

I’m not interested in solving problems by throwing “more” at them. You shouldn’t be either.
 
In business solving with more means more complexity, more costs, more responsibilities, and typically more expenses. 
 
More is generally the easiest answer, but not the smartest.
 
It is delightful and financially beneficial in working out solutions to problems without growing.
 
A bunch of smart business owners and...
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108. Calling all parents

By: Michael Beiter

Calling all parents.
 
One of the more difficult tasks of my job is convincing people to put themselves first. It is such a taboo topic. Being selfish is, well, selfish.
 
We have all been taught that the key to a happy life giving. The problem lies herein: we give so much that we reach a point of giving up on ourselves.
 
I have two mamas I work with who are struggling with this. Every minute of the day seems to slip away to work and kids. My challenge...
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102. You only see your trainer once a month? Will this actually work?

faq fitness nutrition Jan 05, 2021

By: Michael Beiter

Cathy was a client who came from a diverse background in fitness. She has been a member at a big box gym before called Aspen where she worked with a trainer and occasionally went to fitness classes. She also go into Crossfit for a while where she learned to lift weights more and use barbells. There was a short while where she joined a women's only facility that offered classes throughout the day. 

Each of her endeavors provided some insight and slightly different...

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98. 2020 year end fitness and nutrition review

By: Michael Beiter

If you’re reading this, you made it through 2020.
 
Good on ya.
 
Here’s the review I do myself and with my people:
 
Fitness and Nutrition year end review:
 
How many workout hours did you get? Goal: 300-350
 
How many hours of sleep did you get? Goal: 2,555 minimum
 
How many steps did you get? Goal: 3.65 million
 
How many food logs did you finish? Goal: 365
 
With these goals in mind you can use a...
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97. What is the deal with red meat and does how hard you step matter?

fitness nutrition Dec 30, 2020

By: Michael Beiter

The Journal of the American Medical Association publishes 48 times per year on everything biomedicine. 

Two of their most viewed articles from 2020 are worth sharing. 

The first: Backlash Over Meat Dietary Recommendations Raises Questions About Corporate Ties to Nutrition Science. 

The second: Association of Daily Step Count and Step Intensity With Mortality Among US Adults. 

You are asked to eat a fair amount of protein and we suggest no restrictions on...

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90. Fitness and nutrition end game = relaxation

By: Michael Beiter

What is the end goal of a fitness and nutrition program? 

Goals get talked about a lot. From setting SMART goals to trying to lose a certain amount of fat or lift a certain amount of weight, there is no shortage of opinions on what goal is right for fitness and nutrition adherence. 

There's nothing wrong with setting your sights on something like fat loss or strength gain. But there is a problem when the goal is reached and it is simply replaced with another one....

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85. Your results are more like tuition than trophies

fitness Nov 24, 2020
By: Michael Beiter

When I was younger a bunch of 7 year olds and I played on a soccer team called the Golden Eagles.

Complete with a pee yellow shirts we crowd kicked the ball up and down the field for a full 12 weeks.

At the end we played a tournament with the other teams in the league and won. We were awarded a trophy and ice cream party.

I still have that trophy today 22 years later. I call him Frank. Frank is not like your fitness results. He was the product of a bunch of hard work...
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83. Deloads

fitness Nov 04, 2020
By: Michael Beiter

Deloads are planned breaks from training aimed at giving your body and mind a break. 

A client just did her first one ever. She ran a bunch and did yoga in place of her regular weight lifting workouts. 
 
Deloads can be scary if you're not used to them. It seems like you may lose steam or motivation. But the opposite is usually true. By taking a planned time off from consistent exercise you deprive yourself of something you have grown...
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