Practical information on training, nutrition, habits, and mindset to help you transform your body and take charge of your health and fitness for life.
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Make healthy the default
Humans tend to follow the path of least effort. By making healthy behavior the default, you stack the odds in your favor, as you are less likely to opt out of something if it is easy, even if you don’t want to do it.
Is Alcohol Holding You Back?
Is it the calories from the booze you’re choosing…or is it the other decisions you make when you’re buzzed that cause you to struggle?
The Starbucks Drive-Thru Paradigm
Convenience is a key driver of behavior change. Looks for ways to make health and fitness more convenient and you’ll supercharge your results…here’s what Jim did
Ignorance is... Misery
Ignoring the reality of our situations protects us from the initial discomfort of recognition, but it creates long term misery by allowing misaligned actions and beliefs go unchecked. Here’s how to make the change…
If you can't stick to your habits...then they don't work
Habits aren’t fixed and the best ones need to evolve to serve you - here’s how to do it.
What would it take to tip you over the edge of change?
and how good would the solution need to be to get you to make health and fitness changes?
What they are doing that you aren't?
Regardless of promises by slick fitness marketing, nobody is doing anything revolutionary here. Some people are doing the things that work, better than others. That’s it.
3 things that happen when you do things you don’t want to
Take action even when circumstances aren’t ideal.
Focusing on the negative is getting you nowhere. Here's what to do instead…
You are likely familiar with the concept of “don’t think about a flying elephant”. When instructed not to think about a flying elephant, what do you do?
The time has come to test your skills
Research shows that trying our skills in different situations strengthens them. Engaging in novel activities builds diverse skills and relationships, and gives us practice in handling a wide range of emotions. Here’s how
“Not for me thanks”.
Be aware of validating your health choices as it often encourages social pressure. Here’s why being skillfully equipped and confident in handling social pressure is key to sticking to your goals and enjoying your life.
Acceptance ≠ giving up
Accepting where you are is not the same as resigning or giving up. Acceptance is recognition. Before any change, if you can get to a point of recognition and acceptance, you will have a better chance of being able to move forward.
When you can’t control, influence.
Trying to control everything is a sure-fire way to suffocate the rabbit by holding on too damn tight. Instead, use your influence to get what you need without the added stress.
Think about your diet as you think about your training
Going HAM feels good at the time (instant gratification and perception of control are powerful motivators), but they inevitably set us up for failure in the long term. Here’s what to do instead.
Anti VS Diet culture - Who wins?
How people form their opinions and beliefs about diets typically comes from 1 of these 2 routes