175. Case Study: Sub 300 pounds, RHR drop

By: Michael Beiter

My client just crossed the 300 pound barrier.
He started in November of last year close to 400 pounds.
He has lost ALL of this weight by means of tracking his macros and walking 10,000 steps per day.
He has not touched a single weight, tried to hop, jump, skip or any other movement reserved for athletes and misapplied to everyone.
After almost one year of work on food, sleep, and daily movement we are JUST NOW introducing resistance...
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168. Press release: Dieting: Villain or Scapegoat?

By: Michael Beiter

I have been beating the hell out of a dead horse lately saying it is not a failure of will power or discipline causing obesity. It is a mismatch between our biology and environment.
We are semi smart cave people in body and brain and space aged in technology and ability to manipulate our surroundings.
We have not had enough time to figure out how to live with unlimited food stores as well as processed and manufactured options that didn't exist in nature before we...
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167. Carbohydrate Cycling

By: Michael Beiter

Carbohydrate cycling (carb-cycling), is the approach when a low-carbohydrate diet is paired with planned periods of moderate to high-carbohydrate consumption.

This nutrition strategy has become a hot topic over the last number of years. carbohydrate cycling, like many of the modern protocols, goes against the traditional nutrition and dieting advice.

Tradition tells us that we can only build muscle or lose fat, and never at the same time. This is because we must maintain a...

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166. Carbohydrate Back Loading

By: Michael Beiter

CBL in its most basic form is essentially the practice of delaying the intake of your daily carbohydrates.

The term ‘carbohydrate Back Loading’ was given to this practice after American training and nutrition consultant John Kiefer published his eBook called ‘carbohydrate Back Loading’.

There were many books previously published on carbohydrate cycling, but none as extensively researched and referenced as Kiefer’s. Due to some clever marketing,...

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165. Set point theory

By: Michael Beiter

Set point theory, as it pertains to human body weight, states that there is a biological control method in humans that actively regulates weight towards a predetermined set weight for each individual. This may occur through regulation of energy intake or energy expenditure.
With nutrition and exercise we can choose where we want our body weight and body composition set points to be. Within reason.
The first photo shows someone who is actively training their...
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163. Fitness and Nutrition Talk Podcast Ep 1: Becky P

By: Michael Beiter

In this conversation Mike talks to Becky, a long time client of coach Bridget. She has had tremendous success with her fitness and nutrition journey and she shares her insights in this back and forth.

Listen HERE

Apple Podcasts

Google Podcasts


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161. All or Nothing Thought Distortion

By: Michael Beiter

All or nothing thinking is a cognitive distortion.
It refers to your tendency to evaluate your personal qualities in extreme, black-or-white categories.
For example, someone who didn't lose all the weight they wanted told me, "Because I didn't lose 45 lbs I'm a zero."
A habitual exerciser who works out 7 days a week averaged a couple weeks of 5 days and concluded "I'm a total failure."
All-or-nothing thinking forms the basis of perfectionism....
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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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