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153. What are you teaching your kids about nutrition?

By: Michael Beiter

"I don't want my kids seeing me weighing food and thinking Mom's crazy, why is she so obsessive with her food."
 
This is a serious consideration that gets brought up when I talk to parents about their nutrition.
 
It is especially powerful because usually you can point right back to the food environment you grew up in and find the same choices, habits, and routines your parents had with their eating. They can be found in your life today maybe 20, 30, or 40...
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152. Busyness is not a symbol of success

mental fitness Jul 16, 2021
By: Michael Beiter

"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 from the pandemic.
 
Her experience is not uncommon. Dozens of my clients echoed this same last year when we all had to slow...
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145. Good Reasons for Bad Feelings

mental fitness Jun 29, 2021

By: Michael Beiter

 

In 'Good Reasons for Bad Feelings: Insights from the Frontiers of Evolutionary Psychology' Randolph M. Nesse says there are six evolutionary reasons why our minds and bodies are so vulnerable to disease. 

1. Mismatch: our bodies are unprepared to cope with modern environments. 

2. Infection: bacteria and viruses evolve faster than we do. 

3. Constraints: there are some things that natural selection just cant do. 

4. Trade-offs: everything in the...

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144. Be easy on yourself

mental fitness Jun 22, 2021

By: Michael Beiter

We have such high expectations of ourselves we often don't realize we feel bad because we have set the bar too high and destined ourselves failure. Enough failure teaches you that you aren't good and not getting better. People can only handle so much of that before they give up entirely. 

What I've seen a happen a bunch is this: you over estimate how much you can handle and when you fumble something you beat yourself up even more. You think the solution is to double down...

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141. Can we get back to this please?

mental fitness nutrition Jun 08, 2021

By: Michael Beiter

In the 1950's the word "priority" was mostly used singularly. It was not until later that "priority" became plural as "priorities" along with the belief that multitasking is a good idea.

That idea has staying power as I regularly have to correct clients who think think that by multitasking we get more done.

A Microsoft study found that attempting to focus on more than one priority at a time reduces productivity by as much as 40%. That is the equivalent of not sleeping and...

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136. Control during tough times

mental fitness May 26, 2021

By: Michael Beiter

 

Grief. It is a mother fucker. A client of mine lost a close friend a couple months ago and we talked about how that affected his eating and exercise. 

"I just didn't have the energy. Or focus. Nothing sounded enjoyable or motivating" he said. 

I agreed and shared my experience with losing my father a few years ago. 

It was hard. I would randomly burst into tears after an hard set of exercise. Apetite was all over the board and sleep was...

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135. Fitness thought distortion

mental fitness May 21, 2021

By: Michael Beiter

 

A client came to me with this initial thought: "I feel like a failure this month because I didn't hit my numbers."

We identified three thought distortions at play here. One is labeling - an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself. Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 

The second is personalization - you see yourself as the cause of...

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132. I'm hurt. Now what?

faq fitness mental fitness Apr 27, 2021

By: Michael Beiter

Q: I hurt my back the other day. What should I do?

A: The name of the game whenever injury or illness comes around is regression. Your goal is to regress your exercise as much as necessary until you can do it without upsetting your injury. In this case maybe deadlifts and squats are too much but hamstring curls and lunges are fine. The person should do those with the same set and rep scheme he was supposed to do squats and deadlifts with until he can comfortably get back to...

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Podcast S1 E4 - Carmen Pieper

mental fitness nutrition Apr 09, 2021

Carmen has been a client for nearly 5 years. Today we met and talked about her struggles with fuck it dieting. We dove into issues with the modern food environment and what to do about it. 

Listen here

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130. Some thoughts after a convo with a client

By: Michael Beiter

 

One variable 

You don't know what lever is doing what if you pull all of them at the same time. 

An engineer client of mine said this and the parallel to food and fitness is obvious. 

I teach people how to use the scientific method to figure out how they should eat and exercise.

A big part of that method is that after you've formed a hypothesis you set up a test to determine if you are right or wrong. In that test you usually manipulate something.

In...

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