People know and understand what it takes to gain physical strength. Whether you know the specifics, most people would agree it takes resistance training of some sort, on a consistent basis, and some amount of discomfort will be involved. The discomfort is why most people never start, and why many others eventually give up. The discomfort is part of the process. The discomfort is necessary.
However, when it comes to mental strength, people seem to view the process differently.
Mental strength is developed by putting ourselves in situations that are uncomfortable and require mental strength. Most of our trials and tribulations that contribute to this are things that just happen.
Loss of a loved one, dealing with a disease, fighting thru poverty, major physical issues, etc. Fortunately or unfortunately, many of us have gotten to a place in life where things are pretty good. Not that we don’t have our own set of problems, but we’re not dealing with imminent danger on a daily basis.
And therein lies the problem. When we’re not tested, when we don’t have to flex our mental strength muscle, it weakens. When it weakens, we become susceptible to every thing thrown our way.
You ever see someone just flip the eff out? My 12 year old plays baseball. I watched an opposing coach absolutely losing his shit at a kid on the team for making a base running error. A 12 year old. In Little League.
That man is mentally weak.
I’m sure we’ve all seen some epic road rage. Again, that’s weakness. If you’re allowing your emotions to be wrecked by someone cutting you off in traffic, your mental game needs work. What will happen when something ACTUALLY goes wrong?
There’s a way to combat this and keep our minds sharp and guarded. Much like strength training in the gym, we must voluntarily...uncomfortably...force ourselves into circumstances which require our minds to work past their normal capacity. Since most of us are very averse to creating our own discomfort, it takes an extra effort and discipline to make this happen.
The gym is obviously a great place to push your limits and see what you’re made of.
The mental aspect of obstacle course racing has grown to be one of the reasons I keep seeking greater challenges in that arena.
Gaining greater discipline with your diet can be another. We don’t realize how much random crap we eat until we make the decision to clean things up.
Putting yourself in the elements of unpleasant weather works as well. Forcing yourself to go for a walk when it’s freezing cold or blazing hot outside can test the best of people.
Abstaining from your vice(s), whatever it may be...tv, alcohol, sex, drugs, social media, etc...is yet another way to harder your mind, and maybe the most effective of all of these as it’s often a mindLESS, automatic response we’ve created.
Whatever it is, I encourage you to find ways to test yourself. If life is doing a fine job of giving you opportunities to grow your mental strength, then lean in and take advantage. But if you’re sitting around comfortable and complacent, be willing to embrace some suck every now and then and put your mental game to work.
In the never ending realm of diets and eating plans, one of the more popular of the moment is counting your macros. But what are macros, what does counting them mean, and why is it important to know, regardless of your eating style?
Glad you asked, and even if you didn’t, I’m going to tell you anyway;-)
Let’s start with some education. By definition, macronutrients are nutrients the body requires in large amounts, i.e. protein, carbohydrates, and fats. They are basically the main components that comprise our food, and what accounts for the calories in our food as well.
Here is a graphic to illustrate the values of each macronutrient:
So why are these macronutrients important, and how does your understanding of them benefit your health and fitness goals? Like many things in life, the better we understand what we’re dealing with, the better we can use that information to our benefit. With the constant barrage of conflicting info being throw at us in regards to nutrition, arming ourselves with more knowledge can only be a good thing.
Let’s explore what each macronutrient does in our bodies, and why we need all of them.
Protein structure is made up of amino acids, which group together to form chains. The amino acids in protein are very important to our bodies: they are responsible for things like our body’s structure (muscle building), our hormones, our enzymes, and our immune chemicals. Good sources of protein include meat, seafood, eggs, and legumes.
Fats are made up of carbon and hydrogen elements joined together in long groups called hydrocarbons. The simplest unit of fat is the fatty acid, of which there are two types: saturated and unsaturated. Dietary fat plays a number of important roles in the body: it provides energy, helps manufacture and balance hormones, forms our cell membranes, brains, and nervous systems, and helps transport certain vitamins. It also provides two essential fatty acids that the body can’t make: linoleic acid (an omega-6 fatty acid), and linolenic acid (an omega-3 fatty acid). Dietary sources of fat include nuts, seeds, coconut, avocado, olives, and egg yolks.
Carbohydrates are made up of carbon, hydrogen, and oxygen molecules. Sugars, starches, and fibers are all considered carbohydrates. Our digestive system breaks down carbohydrates and eventually releases them into the bloodstream in the form of glucose. Glucose is essential to life (you hear that?! ESSENTIAL): it provides fuel for the brain and central nervous system. Carbohydrates are commonly found in vegetables, fruits, grains, and legumes.
In short, most healthy, long term eating plans should include a wide variety of each macronutrient because of the myriad of benefits they all have for our health.
Unfortunately there’s no right answer when it comes to the question “what should I eat?” However, we can use body types, body size, and desired goals to have a great starting point. All of us have an optimal percentage of each macronutrient to lose/gain/maintain weight and body fat.
Everyone can break down each day of eating into macro counts based on total consumption. Using a 2000 calorie diet, and employing a percentage count of 40% protein, 30% carbs, and 30% fat, you would be consuming 200g of protein, 150g of carbs, and 67g of fat. When approaching food from this angle, some people take the liberty to eat whatever they want as long as it can be accounted for within these ranges. This style of eating does allow for more freedom to still enjoy the things you love the most, as long as you are staying within the limits of your macros. However, for optimal health, it’s still recommended that a large majority (90% or so) is still nutrient dense, rather than “empty” calories. For example, while a large banana may have the same carb content as half a snickers bar, the vitamins and minerals in the banana will benefit you far greater than the lack of value in the snickers.
To reiterate, we’re all different and each of us has an appropriate range of macros for our specific goals. It’s not a perfect science, so some of this will have to be viewed as an experiment. Choose a starting point, track things for 2-3 weeks, and ask yourself if you’re getting the desired result. If you are, keep doing what you’re doing. If you’re not, reassess, make small changes, and track for another 2-3 weeks. I want people to get to a place where you do NOT have to track everything you shove into your mouth for the rest of your life because that sounds terribly exhausting! But if you spend some dedicated time learning what your intake looks like, and how to make sure you’re getting what you need for your body, then at some point it should become a part of what you do, not an additional chore.
Since 2003, I’ve been helping business professionals navigate through exercise trends and fad diets, and develop fitness and nutrition programs focused on long term success. If you’re motivated to change, and would like some professional assistance to guide the way, contact me for a strategy call to see how I can help YOU succeed.
Top 3 Strategies for Managing Stress During the Holidays
Growing up, we learn a lot of things in school. Unfortunately, they don’t seem to teach us how to adult very well, and we are often left unequipped to deal with the realities of life. Managing money, credit scores, dealing with smelly co-workers…there really should be a class on this stuff!!
One of the biggest things most people seem to be ill prepared for is STRESS. By definition, our very existence is stressful. As we grow into adulthood, gain full time employment, have spouses and kids, in-laws and pets, volunteer duties and chores, workout routines, etc, the wheel never seems to stop spinning and we easily find ourselves in the land of overwhelm.
There is no “right” way to deal with this, as we all respond differently. However, I want to share 3 strategies I have found helpful in my own life, and in the lives of some of my clients as well.
#1 Say NO!
I know many of us want to do all the things, all the time, with all the people. And during the holidays, that’s exacerbated even more due to a plethora of parties, gatherings, gift exchanges, happy hours, and family. Time is our most precious commodity, and we would all be served better saying no to more things, and prioritizing what’s really important. Of course you want to support Susan’s wreath making party on a Tuesday evening, but if you haven’t slept well, you didn’t work out, and you haven’t had much face time with your family the last two days, it’s ok to skip it…and you can let Susan know I said so (plus, you don’t really like her anyway;-)).
Say Yes to the things most important and fulfilling to you, and say NO to the rest.
We are surrounded by chatter from the moment we wake up until our head hits the pillow at night. Our phones, music, traffic, family, friends, co-workers, etc, are all constantly stimulating our minds. I hear more and more people complain of sleeping problems, and I truly believe those are caused by the incessant mental stimulus we are inundated with.
When was the last time you sat in silence for 10-15 minutes?
We need this downtime to allow our minds to relax, and to accept all the crazy thoughts roaming around and then let them pass. We need a break to just sit and listen (preferably in a quiet place…even if it has to be your car) to our surroundings. We need a few moments of time to ourselves to breathe deeply and remind ourselves life is beautiful and we have to stop to appreciate that beauty.
EVERYONE has at least 10 minutes to make this happen every day, and if you don’t, you’re wasting 10 minutes somewhere which could be better spent praying and/or mediating.
Come on, you knew I was going there! Look, exercise can (and should) be challenging. But the amazing benefits are a mile long. Increased endorphins, better self image, the ability to take out your aggression on a barbell so you don’t take it out on someone else. It’s a wondrous thing;-)
When we start to let external pressures (i.e. wreath making parties) interrupt our self care, it can slowly erode our sense of wellness and homeostasis. For those of you who work out on a regular basis, you know how short of a time it takes to get irritable when you haven’t moved your body enough. Too many people view exercise as adding to their stress, when in reality it can help alleviate stress in ways many other avenue cannot.
This doesn’t always have to be a long, drawn out process, either. Even a quick 20 minute circuit of body weight exercises done in your living room on a consistent basis can do wonders for your health and your stress levels.
As I said, not everyone responds the same way to these strategies, and not everyone allows life to stress them in the same manner. But when you do find yourself stressing out more than usual (which will happen to ALL OF US), I would encourage you to implement the aforementioned techniques for at least a week, and reap the positive benefits.
One of the most discussed goals in fitness is always “a flat stomach” or “abs”. Look at any fitness magazine cover and you’re bound to find an article about the “secrets” to a six-pack. A quick peruse of social media fitness models will show more of the same.
Here’s the deal. Visible abs and/or a flat stomach are typically the result of low body fat, which is the result of ALL THE THINGS that revolve around your fitness/nutrition/sleep/stress regimen.
Let me share some educational information to help you understand the situation better.
Often when people start a new exercise program, we can see weight gain in the short term. Resistance training can cause temporary water retention in the muscles, resulting in more bodyweight overall. If positive diet changes are occurring at the same time, this can sometimes be avoided, but unfortunately many people are not willing to accept that diet has to change in order for visible results to occur.
So...resistance training will continue to build lean muscle mass, which is awesome, but if you do not create a caloric deficit, your new found muscle will just keep growing under your fat tissue.
Which is why all the situps and leg raises and ab wheels in the world won’t give you six-pack abs or a flat stomach.
What they will do is make your abs stronger, just like squats make your legs stronger or curls make your biceps stronger. They serve their purpose, and it’s never a waste of time. However, if the visible physical representation is what you’re looking for, it will always be much more than “Do these 5 simple moves for a toned midsection.”
Unless those 5 simple moves are lift heavier, create a caloric deficit, get 7-9 hours of sleep per night, manage your stress appropriately, and do all those things over an extended period of time. Simple, right?? :-)
Oops, I just gave you the secret!!
Here are a few more things to consider. Your body type may not be conducive to having a flat stomach. I’m not saying it can’t be done, but YOU may have a harder time than most. My short Mexi-Russian self is a great example. The very last place I lose body fat is my midsection. At my leanest, I can have good definition everywhere else on my body, and still not have the magazine abs. Self admittedly, I’m also not willing to take my nutrition to that level of discipline to attain that because it’s just not that important to me.
Which brings me to my final point. If having great abs is a goal of yours, I applaud you. At the same time, I would encourage you to really ask yourself WHY it’s important. Is it to be more attractive to potential mates? Is it to have more confidence taking off your shirt on the beach or wearing a two-piece bikini? Is it something you want to achieve just to know what you’re capable of?
There’s no right or wrong with this, but just like any other goal, please make sure it’s meaningful and has purpose behind it. And know you could do everything “right” and still not get there, which is ok, too.
In fitness, and life, all we can truly control is the process and daily actions we take to achieve our goals. The outcome may or may not be what we desire, but if our actions are consistently in alignment with our goals, then we stand a much better chance of reaching them.
If there’s anything I can do to help you with your fitness, nutrition, and/or mindset, please don’t hesitate to reach out! I would love to help YOU live a happier, healthier life.
"I need to lose weight before I start working out"
If I had a dollar for every time I heard some version of this, I wouldn’t be very rich, but I could probably take my fiancé out for a fancy dinner.
This statement used to make me shake my head with confusion. Internally I was saying “Uh, hey dumbass, that’s what exercise is for!!”
Thankfully I never said that out loud, and even more thankfullier (that’s a word now) I learned what people making that statement actually meant.
Humans have a great aversion to risk, and will largely avoid unnecessary risk as much as possible. “Getting in shape” is a daunting task, and comes with a large set of fears and unknowns.
If you already lack confidence in your physical appearance and abilities, walking into a place you perceive everyone else to be in great shape is intimidating. And what if someone makes fun of you, or judges you, or laughs at your inability, or mocks you, or tells you you’re a big dummy face poopy pants who doesn’t belong in the gym??🤣
I’ve never seen any of those things happen, but those are the thoughts going thru some people’s minds. So when someone says they need to lose weight before they start working out or going to a gym, it’s really a self protecting mechanism to avert as much uncomfortableness as possible. It’s an attempt to fit in before they try to fit in. It’s a mental block and a story people tell themselves to stop them from taking action.
In almost two decades as a health and wellness coach, I’ve heard all the excuses. However, this one is often a clue that someone really does want to do something, they’re just scared.
And that’s ok!
If this is you, the question you must ask is this: how much of a priority is my health, and will I allow my fear to keep me from moving towards my most elite self?
There are times in life we will all be scared. The first day of kindergarten, the first time you drive alone, when you move out on your own, when you hold a baby, when you lose your job, when you lose a loved one, when you get a bad diagnosis, and the list goes on. We live in a dynamic environment and it doesn’t always go as planned.
But if we truly want to LIVE, then we must face the fear head on, acknowledge it, then take away its power and move forward. I know it’s easier said than done, but it’s the correct and necessary course of action.
What do you keep telling yourself has to happen before you can ________? Health, relationships, business, finances...you can fill in the blanks in any area and uncover where you’re holding yourself back. Once it’s revealed, you can then take action.
Face your fear, and do it anyway! You’ll never regret doing anything to make yourself better. And if there’s anything I can help you with to improve your fitness, nutrition, and mindset, let me know!
The statistics may vary, but most studies show people gain weight during the holidays, or as I like to call it, Eating Season (officially October 31st-Jan1st).
Whether it’s 5 pounds or 15 pounds, it’s largely unnecessary and is often a pattern repeated year after year, resulting in the “how did I gain all this weight?” phenomenon.
Body weight is certainly not the only factor in determining a healthy body, but it certainly plays a role, and the health risks of obesity are well documented.
So, now that I got all the preachy preachy out of the way, let’s discuss my top 5 tips for NOT gaining weight during Eating Season.
Ok, so maybe that’s not a comprehensive list, but it’s fairly accurate:-)
For reals now, here’s the actual list…
Remember We’re Not in a Famine
If you’re reading this, chances are you have access to an unprecedented amount of food and food storage, more so than any other time in human history. We have refrigerators and deep freezers and mini fridges, we have grocery stores and massive gas stations and fast food, and more restaurants than anyone legitimately needs. Yet, when we encounter a holiday party with food that, let’s face it, could be made at any time of the year, we act like there’s an impending famine and if we don’t eat it ALL RIGHT NOW we will never see any of it again. Take a deep breath, understand you’re not starving, and be mindful of the food venturing into your mouth.
Assuming you’re already working out on a regular basis, keep doing it! If you’re not, START!! Don’t be the person who waits until January 2nd to fire up the ol’ fitness routine…AGAIN. Make it a part of your daily life. Most of my clients report more mindfulness (there’s that word again) of their eating when they are working out consistently. No one wants their hard work in the gym to go to waste, or their body to take twice as long to recover due to poor nutrition and inflammation. This time of year it’s really easy to let parties and other activities get in the way of your fitness routine. Even if it’s just 30 minutes a day, get up and move!
Plan Your Meals
I discuss this a lot, but it’s even more important during the holidays. Plan your meals throughout the week and stay in control in the areas you are able. Just because the office brought in Santa like jelly filled donuts or a cupcake cake shaped like a turkey, doesn’t mean you have to eat it. The more meals you have planned and prepared, the more likely you are to stick to that plan and not give in to the temptations of breakroom snacks or block party smorgasbords.
I’m a huge fan of personal accountability, as no one can really do any of this for you. YOU have to want the results/change/good health, etc. Set some short term goals for yourself between now and January 1st. It could be a certain number of workouts, drinking a certain amount of water each day, getting enough sleep each night, eating so many vegetables each day. Anything you can think of that leads to a healthier body, WRITE IT DOWN and stick with it throughout the holidays. It doesn’t have to be anything major, just a reminder to not say the hell with it all and cause yourself even more work to get back to where you started.
This may seem counterintuitive to some, but it’s my personal strategy and I’ve seen it work for others as well. When I go to a holiday party or it’s time for Thanksgiving/Christmas/Hanukkah/Fesitivus dinner, I eat and drink what I want. If you’ve been following along, you know I’m a foodie at heart. As I’ve stated before, I could easily be a happy fat kid mowing down cheeseburgers and brownies every day!! HOWEVER, as fun as that sounds, I know the consequences of such behavior, and I choose otherwise. But I digress.
I love holiday food, I love trying out culturally unique homemade dishes, and I love having a bourbon or two from time to time. This is not my norm, though, nor should it be for you. There is no such thing as “perfect” eating, but I strive to fuel my body with food that will serve me well about 90% of the time, which allows me to indulge the other 10% of the time without shame or guilt or any of the other feelings people often have after consuming to excess. If you’re following good habits the vast majority of the time, you don’t have to worry about Thanksgiving dinner or a few parties here and there.
There will ALWAYS be an excuse for gluttony. Holidays, weddings, birthdays, Fridays, Saturdays, Sundays. It may seem easy to just eat and drink however much you want with no thought of the repercussions, but 5lbs during the holidays and 5lbs of summertime beer and 5lbs of good grief I’m stressed and food makes me feel better all lead to waking up one day wondering how you gained all that weight, and left with knowing it could take twice the effort to get it back off. OR you can enact a little bit of discipline, enjoy yourself in a reasonable manner, and keep striving for a healthier, happier you.
If there’s anything I can help you with regarding your fitness and nutrition goals, please contact me. I’m here for your success!!
It’s almost October.
Last quarter of the year.
Last quarter of the DECADE!
i say it often, the time will pass anyway, so you might as well be striving to live your best life.
However, there is a disconnect which often lulls us into thinking we have more time. And for many of us, Lord willing, we do have more time.
But what if you didn’t? What if your days were actually coming to an abrupt end? (SPOILER ALERT: THEY ARE!)
If you had the exact day and time of your demise from this world, would you change the way you do things? Would you change the way you speak to people? Would you change your job/profession? Would you be in greater pursuit of joy and work harder to rid your life of that which does not serve you well?
Whether it was January 1, 2019, some time long before that, or some time since then, you know there are things you wanted to accomplish. Perhaps some of those goals have alluded you. Perhaps some you gave up on as quickly as the thought arose. Perhaps you’re waiting for the “right time” to shoot your shot. All those things are normal human behavior, but the older I get, the more I realize “normal” will not produce the thriving life you desire.
People grossly underestimate how much of an impact small, daily improvements make. I know the math doesn’t always add up, but if you get 1% better at something each day, that’s 365% better in a year’s time! Is that worth your time? Is that worth the effort? Is that something you can look back on and be proud of the work you put forth?
Three months until a new year, a new decade, a new hope. But as you read this, you have days until a new month, hours until a new day, minutes until a new hour. Each passing moment is an opportunity.
You don’t have to wait for some arbitrary time or event, you can literally take action right now. As I’ve said before, you don’t need all the answers (trust me, you’ll never have them anyway!), you just have to do something to move the needle forward.
The time continues to pass and your days are numbered. If you’re not in pursuit of your most elite self, I HIGHLY encourage you to begin that path. If you happen to be one of the few who is already on that journey, KEEP GOING! Regardless of what we achieve in this life, we will all be shadows and dust in the end. Make your time count, and know you can accomplish great things if you so choose.
September 6th, 2019 would have been my Grandma Jackie’s 100th birthday.
Growing up, I always remember her saying she wanted to live to be 100. She’d say it with a smile on her face, and for most of my life I never doubted she would see that day. Unfortunately, her body had other plans, and she passed away back in 2008.
A vast majority of the time I can be found with a smile on my face as well. I am a genuinely happy person, and naturally optimistic. I like to think I was born this way, but the older I get, and the more I realize happiness and gratitude is a CHOICE, the more I believe it was the model shown to me, with my Grandma leading the way, that shaped the way I am today. Sure I have my fair share of trials and tribulations like everyone else, but my Grandma’s spirit has always been, and remains, a constant influence in my life.
You see, along with my Dad, she helped raise me from the time I was 4 until she moved back to St. Louis (where most of my family is from) when I was in high school. At times she lived with us, other times she was right down the street. I would spend most weekends at her house, goofing around, watching Notre Dame football, eating blue bell ice cream with Hershey’s syrup, tossing a ball around, and playing game after game of Scrabble.
(Side note: If I routinely beat you in Words With Friends, you can thank her for that!)
She lived a simple life. She loved watching Sound of Music every time it came on tv, and at some point my dad finally bought her a tv with a VCR player, and we made sure she had that movie to watch any time she wanted. She lived on her own until the last couple months of her life. She would walk to the grocery store, take the bus for her other errands, and volunteer in her senior center office. When she moved back to St. Louis, we would talk on the phone on a regular basis, and go visit her a couple times a year.
Our visits never consisted of much excitement, and that was exactly the point. It was truly about spending time with the most important people, and simply enjoying each others company. She didn’t need to go on an adventure or go shopping, she didn’t care if we went out for dinner, and she could not have cared less what was happening in politics. She was simply and unequivocally grateful to have our presence.
At any random time she would say out loud, to no one in particular “Oh Lord, thank you, thank you, thank you for this day.” It was never trite, and she wasn’t saying it just to say it. Every time she spoke those words, she truly meant it.
And here’s why I believe that to be true.
From the mid 90’s until her departure, she dealt with some serious medical issues. Breast cancer resulting in a mastectomy, diabetes, 2 strokes, bone cancer, and ultimately stomach cancer (I’m sure I’m forgetting a few other things!). I don’t wish any of that upon any one, and that’s certainly not the most fulfilling way to live out the later stages of life. While it wasn’t easy by any stretch of the imagination, in true stoic philosophy form, long before I understood any of it, she made a choice.
She chose to be grateful.
She chose to put a smile on her face.
She chose to spread joy to others.
She refused to complain about her woes because in her words “I don’t want to hear myself complain, and I’m sure no one else does either!”
She knew regardless of what she was going through, she was still alive, and each day was a gift. She had people to love and those who loved her, and she could still put a smile on people’s faces just by talking to them and being the light she was.
Often it really is the simple things in life that mean the most.
I still think about her all the time. Her silliness, her smile, her saying “Well, it’s time to shit or get off the pot!” (always cracked me up), and her absolute joy for life. She lived the way I wish to live, and I strive to embody her spirit as much as possible, every single day.
So today, I celebrate Jacquelyn Martha Zalmanoff, my sweet grandmother who would have been 100 years old today. I’m sure if she were still her, she’d be taking out her dentures, having a big ol piece of cake, and saying “Oh Lord, thank you, thank you, thank you for this day.”
I’ve had several conversations recently with people who have an identity crisis happening.
Change is tough for most, and it’s even harder when we don’t accept the change.
I’ve seen it happen numerous times over the years. People start to get in better shape, they’re losing weight, they’re thinking in a more positive manner, they’re making healthier choices…all the signs of success.
BUT, when they look in the mirror, they still see the person they were. The person in the mirror is still fat. The person in the mirror is still negative. The person in the mirror is still who they used to be, and getting rid of that image is more difficult than ever imagined.
Have you ever had success with something, and feel like you don’t deserve it. It could be love, money, health, career…you finally get what you thought you wanted, only to still feel like it doesn’t belong to you.
The problem lies between those ears of yours. Do you know who talks to you more than anyone else every day? YOU!
Ask yourself this, if you heard yourself saying the things you tell yourself out loud to someone else, would you be appalled? Would you stand by and allow those things to be said? Would you feel compelled to speak up and intervene? If so, it’s time to retrain your thoughts and redefine who you are.
We all face trials and tribulations in life, but it’s up to us to determine whether they define the person we are, or simply allow them to be things we experienced. When we set out to make positive change, we must understand it will change us, and that’s a wonderful thing. Furthermore, we must EMBRACE that change, and adjust the internal narrative accordingly.
For years I didn’t pick up a book. I had told myself over and over I wasn’t a reader, I didn’t like reading, it was boring, and every other bullshit excuse to not read. One day I wised up and realized I was never going to grow without reading. Ask me now, and I’ll happily identify as a reader, and it all started by changing my mindset.
When you constantly tell yourself losing weight is hard, it will be. If you don’t see yourself as fit, you will always hold yourself back. If you don’t believe you are worthy of love, you will always have relationship woes.
As an adult, who you are is determined by what you continually tell yourself. That doesn’t mean you can magically become rich just by saying you’re a billionaire, or an alligator by saying it’s so. What it means is your internal dialogue controls your actions more often than not, and you begin to identify with those stories. If you tell yourself you’re a fit person, you begin to exhibit behaviors fit people embody. Those behaviors then reinforce your new thought pattern, and the change you sought is now a reality.
What are you telling yourself every day? Is your personal narrative in alignment with what you say you want out of life? Are you willing to embrace the person you have become?
Be honest with yourself, take some time to answer these questions, and adjust accordingly.
As always, if there is anything I can help you with in regards to your fitness, nutrition, & mindset, please don’t hesitate to reach out.
I’m Marc Z, and I’m Making America Fit Again!
I hear people all the time talk about wanting to lose weight, get in shape, have a better mindset, etc, yet I see them do nothing about it. Or worse yet, a halfway committed effort is put forth, but since that only yields halfway results at the most, discouragement sets in and old habits come right back.
Imma keep saying it, for things to change, things have to change!
In our instant gratification society, people often want results as fast as possible. If someone needs to lose 50lbs, we all know it will not realistically happen in two weeks. However, what is possible is quick victories to foster a positive mindset, which in turn leads to a higher level of commitment to achieving a specific goal.
So how can you get some quick wins under your belt? You have to be all in.
We’ll use health and fitness as an example. The stats say 80% of people who start a new exercise program stop within 6 weeks. Why? Because they’re not seeing results, they’re sore, they’re hungry, they think they have to eat tilapia and steamed broccoli all the time, and the list goes on. Now the REAL reason people stop so soon is because they’re not getting the desired result. If you were getting better, you’d keep going even if you were sore and tired and hungry.
The solution lies in your commitment. You have to be FULLY dedicated to the goal you want to achieve. You can’t say you desperately want to lose weight, then drink alcohol Friday, Saturday, and Sunday. That’s not being committed, that’s half assing it. You gotta use your whole ass if you want the results!
Now, being fully committed to a health and fitness goal doesn’t mean giving up everything forever, but I believe going all in on a few key habits, for a concentrated amount of time, can give you the aforementioned quick victories and propel you to keep pushing towards your goals.
I recently started the 75 Hard Challenge (look it up if you’re not familiar with it), and to summarize, it’s about doing a few simple habits, consistently and without compromise. every single day over a 75 day span. I realize that’s a lot for some people to wrap their head around, but I KNOW it will change me for the better both physically and mentally. If we’re keeping perspective here, 75 days is not THAT long of a time frame (I can rationalize damn near anything:-)).
Now, if you need that quick win. If you’re looking for some momentum in your health and fitness journey, here’s what I would recommend. Take a 30 day span, and GO ALL IN! Commit to implementing healthy habits every single day, without exception, for 30 days. If you do, I promise you will keep going on day 31!
What would those habits entail? This is not an exhaustive list, but a good start for most:
Those 4 things alone would do wonders for most people, regardless if you’ve been working on your health and fitness for years, or just getting started.
To reiterate, this doesn’t have to be an all or nothing endeavor all the time, but consider giving a full fledged effort for a short amount of time, build some internal encouragement and momentum, and take control over your mind and body.
In addition to coaching people to better fitness and nutrition, Marc enjoys writing and helping expand people's minds to live their best life.
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