Posted by on Sep 14, 2014 in Mindset | 0 comments

illusion-of-choice-1-567x229 This past Thursday I sat down for dinner with a group of friends and new acquaintances. It was a small group, 11 or so people, at a long table of an Italian restaurant. I know what you’re thinking, “What the hell did he choose to eat at an Italian restaurant?” I choose chicken cacciatore minus the pasta, but that’s not the point. The group was engaged in conversations that ranged from beloved chickens (pet chickens) that lost their way but didn’t cross the street, to eating slowly, and stimulating the economy. The fella on the opposite end of the table from me wore a suit, which totally made him look out of place among a table of jeans and t-shirts, and had this insanely prefect hair that was nicely parted at the side. His hair reminded my how quickly my hairline seemed to be running away from my eyebrows, so naturally I didn’t hear much of what he had to say. gallery_big_men_hair_styling_products There were a few things he said however that kept my attention away from his hair, one of which was the illusion of choice. Many of the companies we’ve come to have opinions about, positive or negative, are actually just branches of a single gigantic corporate trunk.The picture I’ve included above shows just what I mean. Each time you spend a dollar you cast a vote to support some product or service over another product or service. However, when you stroll down the grocery aisle you might be surprised to find that the vote you felt you were casting to support some small local brand, you know the one with the picture of a farm and donning the slogan “All Natural,” you’re actually supporting the same company that brings your the box-o-crap cereal that’s putting kids on the road to pre-diabetes. This also makes me think of another choice-related piece of knowledge, the paradox of choice. The Paradox of Choice is actually a book a read a long while back written by Barry Schwartz. In it Barry talks about a sort of paralysis by analysis – that people are confront with so many choices these days that decisions are prolonged. People fear the regret associated with the value of the choices they passed up and this leads them to be stuck and remain in a state of inaction (aka paralysis). This happens in the fitness world as much as at your grocers if not more. People are so overwhelmed with the amount of information coming in that they’re often paralyzed by the complexity. Or worse yet, they get to the point of actually taking action, but then ditch the plan at the earliest obstacle for another plan their friend told them about. One gimmick, challenge, Groupon, class, pill, and supplement after another. Without consistency there can be NO progress. 120822_consistency-is-key_500_youanew1 And similar to the illusion of choice, many people choose to follow a certain path without ever learning more about where the information is coming from. For instance, there is a certain supplement company who back their reputation with a mysterious science board. When you more critically assess the members of this science board you learn that some of them are also representatives on the science boards of other, supposed rival supplement companies. And how’s this for an illusion of choice, protein supplement A isn’t really all that different from protein supplement B, or C. I’m speaking from both an biological perspective (how it affects your body) and from a sourcing perspective. Do you really think the people who bottle these supplements all get them from different farms/cattle/fields? In the end there are basic principles that govern how nutrition affects your performance, health, and body composition. Now there is cutting edge stuff coming out that will help us understand how these basic principles affect different people in unique ways. This new understanding will allow us the opportunity to intervene earlier or change our approach, but it isn’t a magic bullet. There are no magic bullets. The unfortunate truth is that the path to improving your health, performance, and/or body composition simpler than we’d like to believe. I’ll cover the basic principles in another blog, but for now know the most important take-away from his is that without consistency, there can be no progress.
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Posted by on Sep 7, 2014 in Nutrition | 0 comments

How much protein should I eat daily and weekly?

In my previous nutrition installment, How Many Calories Should I Eat, I described a formula for figuring out how many calories you need on a daily basis. In this installment I’m going to talk about why you should eat a higher protein diet while trying to lose weight, how much protein you should eat while trying to lose weight, how to figure out your weekly dose.

If we think about weight loss as just that, how much weight we can lose, it’s important to remember that we’re talking about the change in your relationship to the effects of gravity, NOT necessarily a change in your body shape. Movement on the scale doesn’t tell you much about what is changing on the scale – is it water? Is it fat? Is it muscle?

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Posted by on Aug 31, 2014 in Uncategorized | 0 comments

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body…a healthy body weight.

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

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Posted by on Aug 17, 2014 in Nutrition | 0 comments

How many calories should I eat?

What you need to know:

  1. Ignore complicated formulas and use our quick and dirty method instead
  2. No matter how accurate your try to make calorie counting, your numbers still may be off by as much as 25%
  3. Once you figure out a formula, calculations and all, that works for you, run with it until it needs your adjusting.

First things first, losing weight IS NOT a math problem, it’s a biological one. Meaning, you can’t just continue to cut calories and workout like a madman/woman trying to work some formula and expect a steady rate of return/weight loss. Sorry.

Your body is actually pretty freakin’ clever and when you continually slash the calories in your diet your body finds a way to compensate or adapt.

HOWEVER, compensation or adaptation does NOT mean you’re metabolic damaged, broken, deranged, or in “starvation mode.” To the degree starvation mode exists it’s not a death sentence. You can be saved!

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Posted by on Aug 10, 2014 in Uncategorized | 0 comments

testingI’m here to warn you of the 5 myths that most people fall for. Don’t waste your time on these:

Myth #1: Take diet pills to boost your effort. bs-diet-pills
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

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Posted by on Aug 3, 2014 in Nutrition | 0 comments

dietingFor more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero true results.

Sure, you may lose 5, 10 or even 20 pounds on a fad diet…but you’ll gain it all back and then some. How can I be so confident that your results will be short lived? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

stop-yo-yo-dieting-resized-600Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight-a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.

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Posted by on Jul 27, 2014 in Uncategorized | 0 comments

Why I DESPISE Exercise

“I can’t stand coming here . . . I hate doing any of this, ” exclaimed a client of ours earlier this month.

tumblr_m6z3nw52os1r3s5n0o1_500 There have been a good handful of times wherein a client has felt comfortable enough to tell me that they “hate” working out.

They tell me that it’s pain in the ass to come in, and that they don’t enjoy ANYTHING we do in the gym. Granted, part of their bemoaning was the result of having a bad day and feeling particularly feisty, but I think we can all relate.

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