Today is my 43rd trip around the sun, and I started my Birthday just exactly how I like to start every day, sit at my computer at 5 am and write, or as Seth Godin calls it “The Practice”.
The rest of the day hopefully, is to enjoy the simple pleasures of life that light me up, which are fitness, family, and food.
So with an extra candle atop my Birthday cake this year, I decided to add a little extra to a chapter I originally published at the end of my first book in 2018, The Easy Eating Diet.
I grew up in a small isolated mining town called Wabush, nestled into the Labrador West-Quebec border area of Northern Canada. Where the winters are long, cold, and the snow squeaks underneath your feet. Then the highly anticipated summer’s are almost too short for shorts.
What if I told you there is something you can use that pretty much will guarantee weight loss and teach you better eating habits?
And it’s not a pill, potion, or exercise gadget that fits under your bed.
One successful strategy that I use with my clients who have convinced themselves they “eat healthy” or “just can’t lose the weight around my middle!” is to use this inexpensive but very powerful device.
Something that will forever change your clarity and confidence with the foods you eat to manage your weight.
Start using a small kitchen food scale to weigh your…
Skipping breakfast and eating a low-protein diet are two of the most common practices I see with people who struggle with their weight. So, don’t DO that if you don’t want to BE that.
Those two habits have been proven to trigger other eating behaviors and biological processes that, in a nutshell, make your hunger hormones, cravings and weight go up.
The simplest way to pump up your protein is to have one high-quality protein super shake per day, preferably with some mixed berries or greens blended in.
Healthy habits can be hard to build and stick with right?
It never seems like there’s enough time in the day to make healthy lifestyle changes.⠀
That’s why one of the best ways to efficiently & effectively add new healthy lifestyle habits into your life is to stack them on existing habits.
It’s commonly referred to as “Habit Stacking”.⠀
I‘ve been doing it for years before I understood why it even worked; because it just seemed logical.⠀
Like when I was forgetting to take my daily omega-3 fish oil supplement…
A pig and a chicken were walking down the road.
As they passed a church, they noticed that a potluck charity breakfast was underway.
Caught up in the spirit, the pig suggested to the chicken that they each make a contribution.
“Great Idea!” the chicken cried. “Let’s offer them ham and eggs!”
“Not so fast.” said the pig.
“For you, that’s just a contribution, but for me, it’s a total commitment.”
I’ve always liked that little story because it makes you think about your goals in life that still seem to stay out of reach.
Where are you truly “committed”?…and…
Did you know that after the first 3 months that someone joins a gym, 75% of those gym memberships go unused?
Even those who do use it after the initial motivation to change wears off, they average only two visits a week to get their sweat on.
Whether you workout at a gym or (like many more since the pandemic) also now use more online home workout options, I want you to get fit and not quit regardless of how you do it.
So here are 5 research-proven ways to stay motivated and stay fit for life.
Change how you…
If you’re already feeling anxious about how to handle the social situations of food and fitness while on summer vacation, remember that it doesn’t have to be all or nothing.
You can enjoy yourself, have some downtime from work and be away from your home environment, all without overdoing it on your eating and underdoing it on your exercise.
You can wake up in a different bed feeling good the next day and even return home without carrying extra weight.
You can even make progress on vacation when you realize that maintaining your weight while on vacation is progress!
There are so many ideas in the land of diets, from one size fits all nutrition plans, to extreme elimination diets — no meat, all meat, no carbs, fat-free, sugar-free, and sanity-free.
It’s no wonder people have no clue what’s real or not in regards to a healthy diet. Not to mention that beyond all the evolving science, there is emotion, psychology, and even past trauma tied to food and how it fits into our lives.
Although energy balance and calories count as the foundation of the weight loss world it’s not just about units of energy or eating less…
Look in most people’s kitchen cabinets and gym bags these days and you will find (and maybe even smell!) plastic protein shaker bottles of all kinds and colors.
They are a quick and easy way to slam down your favorite protein powder (in your liquid of choice) in the hope of powering up your protein intake to enhance metabolism and increase muscle recovery.
With the evolution of sports supplements and the emphasis on protein shakes to increase your dietary intake of protein and post-workout nutrition, it seems the supplement industry has pulled the curtains a little too tightly on our…