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160. Food logging kills guilt

By: Michael Beiter

I have a client who has been working with me for 7 years. She is in her early 40's and the top 2% for women her age group when it comes to body fat percentage. 

In one of our nearly 90 monthly check ins where we weigh and discuss eating and exercise she commented:

"Food logging has proven to be a useful tool in a way I didn't anticipate. I used to get really down on myself when I had a donut or some drinks or whatever. When I finally started logging what I was eating on...

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159. The maintenance contract

By: Michael Beiter

I maintain that maintaining your fitness is harder than changing it.
 
So much so that I created a contract to help my clients keep their results once they get them.
 
It goes like this.
 
I (your name) agree to (workout + food) if I weight more than (lbs) or test higher than (bf%).
 
The client determines their upper bounds for what they want to weigh and test at for body composition.
 
Once they define those numbers and the workout and...
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158. Ego versus task goals

By: Michael Beiter

An ego goal orientation focuses on comparing performances with and defeating others, whereas a task goal orientation focuses on comparing performance with personal standards and personal improvement.
 
It is best to adopt a task orientation, which emphasizes comparisons with your own performance standards rather than with the performance of others, especially if you are learning a set of important physical activity skills.
 
I help people determine when...
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157. Personal training compared to nutrition coaching

nutrition pillar coaching Jul 22, 2021
For the first half of my career I worked as a personal and group trainer.
 
People would meet with me 2-5 times per week to workout.
 
That equates to 8 - 20 visits monthly, 96-240 yearly. My clients would learn to show up on time, follow instructions, receive feedback, and get their reps, rest, and records of what they did done for them by the trainer, me.
 
Now I work as a personal trainer and nutrition coach.
 
People meet me once per month to review their...
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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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151. Air conditioning and obesity

metabolism nutrition read Jul 13, 2021

By: Michael Beiter

Once upon a day I managed a large boot camp gym and one of the members was a young nurse. 

Every now and then she had to take some continuing education to keep up her certifications for her field. She enjoyed choosing lifestyle oriented ones and asked if I wanted to tag along. 

In I stroll to a hotel ballroom full of medical professionals re certifying for the weekend via several presentations by notable authors and presenters.

When I got there they asked where I...

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150. 5 years with Carmen

By: Michael Beiter

Carmen and I just celebrated our 5 year anniversary!

In July of 2016 Carmen and I met via our friend Kelly. We were in another friend's kitchen where we met on Saturday mornings monthly to check body compositions and drink mimosas. 

Fast forward five years and she is 15 pounds of fat lighter, 11 pounds of muscle heavier, and 5 inches less around her waist. 

Her body composition went from 26% or poor for women her age to 16% at her lowest. She hovers between 16 and 18...

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149. Fitness balance

fitness macros nutrition Jul 08, 2021

By: Michael Beiter

A few years ago Liz and I had a conversation about defining yourself by your fitness pursuit of choice. You are a powerlifter, bodybuilder, runner, yogi, crossfitter, etc.

These definitions can grow strong into the minds of participants.
You are not defined by the way you exercise. It is just something you do that has a very high return on your time investment.

Each mode of exercise has its list of costs and benefits. The best way to go about your fitness is with...
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148. A case study in reverse dieting and wide open eating windows

By: Michael Beiter

 

On July 6, 2020 I wrote: 

This guy is a firefighter. They eat communally at the firehouse often. One of his co-workers skips breakfast and is trying to lose weight.

My client asked him why.
 
“I’m trying this new intermittent fasting thing.”

Intermittent fasting isn’t new. It’s not even unique, we all do it every day. Unless you can eat when you sleep you fast every night while you sleep. This is balanced with a handful...
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147. Einstein and experience

fitness nutrition Jul 01, 2021

By: Michael Beiter

 

Your own experience is one of the best teachers.
 
The definition of insanity according to Einstein is doing the same thing over and over again and expecting different results.
 
OK the stage is set. See if this is something you can relate to.
 
"I do really well with breakfast and lunch but once dinner comes around I'm shot. I end up making bad food choices or eating more than I intended."
 
This is common. When we wake up we...
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