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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. 

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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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Podcast S1 E3 - Mollie Yazzie, lightest in adult life

By: Michael Beiter

 

In this interview I chat with Mollie Yazzie (43) a client of two years who recently reached the lightest body weight she has seen in her adult life. She has been dieting for 20 years and the last time she was this light she was starved, angry, and eating out of tupperware. This corporate leader is a fine example. 

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129. A joke about a rich Greek American

mental fitness Apr 01, 2021

By: Daniel Klein

From: Travels with Epicurus

 

Islanders like to tell a joke about a prosperous Greek American who views one of the islands on vacation. Out on a walk, the affluent Greek American comes upon an old Greek man sitting on a rock, sipping a glass our ouzo, and lazily staring at the sun setting into the sea. The American notices there are olive trees growing on the hills behind the old Greek but that they are untended, with olives just dropping here and there onto the ground....

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127. What's awesome? Not what's awful.

By: Michael Beiter

 

"I need someone to be on my ass and tell me I'm a fat fuck and that I need to eat better and work out more." - Inquiring client

Too many people think this is what they need. It's not. 

If you're going to have any shot at changing your behavior for more than just a few weeks you need to realize people don't change in response to being told they suck. 

Don't get me wrong, I've tried. I used to provide scathing feedback and pointed out all the things that...

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126. Time, emotions, boredom

By: Michael Beiter

 

I had coffee with one of my friends today. She contracts work with me too. 

We met nearly a decade ago when her mom was a client of mine and introduced us. At the time she was a runner and finishing up her postpartum from her second kiddo. We started working together and she got into weight lifting and eating right. 

As they say, the rest is history. 

She is a model of health and fitness. She is so well versed she coaches others in her garage gym and as...

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Podcast S1 E2 - 8 year Veteran Kelly Zwald, 40, 13.8% BF

1:30 - 8 year vet Kelly Zwald

2:15 - Time stamps

5:00 - Fitness business building

6:00 - 6 degrees of Carroll Iowa

7:30 - 13 % body fat - Kelly’s lowest ever

9:20 - Subjective fitness

10:30 - Lifting as exercise base

11:30 - Society of more

12:50 - Genetics and focusing on what you can control

14:00 - Phases of skill development

16:45 - Transfer of our principles to other areas of life

18:45 - Make a decision and stick to it

20:30 - The mother of all fatigue is indecision

21:00 - Data...

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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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