Healthy 716- Connecting the 716 to Healthier Living

  The thing holding you back is something that you have complete control over:   it’s the intensity with which you exercise. Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise. It’s how hard you push yourself to go as heavy and as quickly as possible. It’s picking up a weight that feels hard to handle. It’s putting a boost behind each stride as you run. It’s resisting the urge to simply go through the motions. It’s outdoing your efforts from last time. Now I understand the urge to put out token effort in your workout, going through the motions while cutting corners along the way. We all have days when the weights feel extra heavy and our energy stores feel depleted, and those days will naturally be less intense. However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for. And this is something that you completely control. S...

  Want to know the #1 roadblock that’s stopping people from reaching their goals? This is based on my years of experience, but there’s plenty of science to back it up. The #1 thing – not mindset-related – that stops people from reaching their fitness & health goals is … drumroll … Eating ultra-processed foods. By that I mean: frozen or prepared meals, instant noodles, and soups baked goods, (pizza, cake, cookies, packaged bread, etc.) processed cheese products, ice cream, candy breakfast cereals chips, crackers, and other packaged snacks processed meats (sausages, fish fingers, chicken nuggets, processed ham) sodas & other sugary drinks   If you have serious fitness goals, these foods are NOT your friends (even if they fit your macros). Not only do these food products contain less fiber, vitamins, and minerals than whole (unprocessed) foods … But they also contain unhealthy added sugars, fats, and salt. AND: they are  engineered  to make you want to eat MORE ...

  D o you remember Whac-A-Mole?    You know, the arcade game where a mole keeps popping up in unpredictable spots and it’s your job to smack it on the head? Well, that’s kind of like how stress works. Except you are the mole … and when stress gets out of control, every time you make a move, it keeps bopping YOU on the head. Not only do you feel out of control, but it can also make you feel too tired or distracted to get in a solid workout. Even worse, it can derail your workouts entirely (which sucks, because working out is a great stress reliever). This is why it’s SO IMPORTANT to have a plan to manage stress before it manages you.  I came across this list of 6 different kinds of stress a while ago and thought it was eye-opening.    Since most of us deal with more than one kind of stress at a time, you can see how it really adds up! Physical stress:  bad night of sleep, being sick, hungry, or injured Mental stress:  rough day at work, too many de...

  Are you still looking forward to the day that you’ll be lean and fit? Do you tell yourself that you’ll start living healthy tomorrow? Or next week? After you’ve had just one more pizza dinner and one more lazy day on the couch… Then you’ll commit yourself to eating healthy and exercising daily, right? It’s time to realize that this way of thinking is a sneaky little trap. One that has fooled all of us at some point. You see, when you put off healthy living to some designated day in the future, you’re putting the responsibility of action on your future self. Tricky, since your future self doesn’t even exist yet. Only you , in the present moment, are capable of making action happen. Being fit and lean is the result of thousands of healthy choices – all made in the present moment. So give your future (fictional) self a break and start making real, tangible progress towards your goal – right now, in this moment. Begin right now by calling or emailing today to get starte...