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Showing posts from September, 2022

The simple 80/20 rule for success

Have you ever heard of the 80/20 rule? It can apply to just about everything in your life … including your health and fitness. It’s an idea that works for a LOT of people. Not only does it get them out of the “all-or-nothing” mindset with food and health – but it’s also really simple. It works like this:   80% of the time, eat nutritious whole foods: vegetables, fruits, whole grains, healthy fats, and lean proteins   Can’t get much simpler than that. On a practical level it can work like this (I’ve done the math for you!): There are 21 meals a week (3 meals a day x 7 days), and 80% of 21 is 17. This means you focus on healthy eating for 17 meals a week. Or if you’d prefer to break it down by your overall calorie intake, you’d devote 80% to healthy choices.   At 1,500 calories a day, that’s 1,200 calories of healthier options. At 2,000 calories a day, it equals 1,600 calories   With this approach, no food is ever off-limits. Many people say that it helps them create healthier food habit

5 Fitness Secrets

If you would like to look and feel great, then I’ve got good news for you: follow these 5 Fitness Secrets and your goal will quickly become a reality.  These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed.  Fitness Secret #1 : Consistency is KEY If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.  Fitness Secret #2 : Set ATTAINABLE goals Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal

Are you playing LONG or SHORT?

There are two distinctly different approaches to losing the fat and getting into amazing shape. One of these approaches works. (Every. Single. Time.) And the other approach fails. (Every. Single. Time.) I call these the Fitness Short Game and the Fitness Long Game. Let’s find out which game you’re playing… Fitness Short Game:   Those who choose to play short are looking for the quick fix. They are looking for the program that will give them dramatic fat loss results in the shortest amount of time. They want results, they want it NOW, and they don’t play to stick with it. This is the instant gratification crowd. Fitness Long Game:   Those who choose to play long are focusing on making lifestyle changes to sustain for the long haul. They are working on steadily adapting healthier habits and putting in the time and effort to maintain these improvements. They are patient and focused on their end goal, knowing full well that gratification will be delayed, and results will be permanent. Whic

Is this sticky goo building up in your body?

  Today’s topic may make you rethink how you cook your meals, i.e., more salads and less flame-roasted burgers! It has to do with a gooey, disease-promoting substance that can build up in your body because of 1) the foods you eat and 2) how you prepare them. Here’s a visual: picture your grill after you’ve just finished cooking. You know all those sticky bits that glue themselves to the surface? Those bits are like the Advanced Glycation End Products (AGEs) or “glycotoxins” that can build up in your system. AGEs are linked with premature aging, diabetes, Alzheimer’s, kidney failure, heart disease, high blood sugar, and more. They can form when a protein or fat combines with sugar in your bloodstream. They also can form in foods that have been exposed to high temperatures (grilling, frying, roasting, etc.). They cause oxidative stress and inflammation in your body. The good news is that you have some built-in ways to get rid of AGEs, BUT … If you eat too many of them or too many form in

diet and exercise failed you?

  I saw an infomercial the other day for a weight loss solution targeting the frustrated people who,   “fail to see results from diet and exercise.”   Had to scratch my head on that one. When does diet and exercise fail? This, of course, is a trick question. Diet and exercise don’t fail. The only way for diet and exercise not to work is if you fail to stick with it long enough for the results to show. Plain and simple. End of story. I’ve seen more clients than I can count transform their bodies through the power of diet and exercise. Without surgery. Without gadgets. Without pills. The real question to ask, when you’re not making progress towards your fat loss goal, is not why diet and exercise has failed you, but rather why have you not stuck with it? How to stick with a diet and exercise plan… I will not downplay the hard work that goes into sticking with a diet and exercise plan, day-after-day, week-after-week, in order to achieve a stunning body transformation. It takes dedication,