Small town boy chases big dreams!

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.

And how to stay fit for life despite how you feel today

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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.

1. Mindset Muscle

Change how you…

While still enjoying some treats and time off

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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!

It also makes you better at everything else

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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…

The truth might shake you up

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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…

Here’s how you can see better progress and stay motivated

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If you are attempting to lose weight, weighing in every day may be the best practice.

Proving you use it in the right context and keep your sanity over the scale.

Let me explain…

Rather than citing the science that shows those who weigh themselves daily as opposed to weekly or monthly, do lose more weight and keep it off, let’s talk practically.

If you want to lose weight, you need to reduce your calories and be in a caloric deficit. How much? That depends on how much weight you want to lose.

I believe in a moderate calorie restriction…

And how to avoid this common problem that derails progress

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In maritime navigation, SOS stands for Save Our Souls, or save our ships.

In health and fitness, I use SOS to refer to Shiny Object Syndrome which I see so many people get lost with.

The correlation? Both are a distress signal that you’ve been led astray by poor guidance, having improperly navigated what’s in front of you, or heck, dealing with some tough luck beyond your control.

Which one are you missing for maximum results?

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With general health principles aside, such as adequate sleep, hydration, and reducing stress, (which are all very important and will impact your health and fat loss results ) these are what I consider to be the 5 Essential Puzzle Pieces of Progress for Faster Fat Loss Success.

If you find yourself struggling with your health and fitness efforts, you might want to find out which piece of the puzzle or pie is missing for you.

Because only with awareness, can come action to create change and positive progress.

These little changes can give you big results

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Cutting calories to lose weight can be challenging if you don’t do it right.

Willpower and white-knuckling your diet will only get you so far until you binge your way back to baseline or even end up with more bulge than you started with.

So here are 8 simple and almost stealth-like changes you can make with your diet to reduce your intake by hundreds of calories every day, so your results are not just attainable but sustainable.

1. Sweetener Switch

Use natural no sugar sweetener instead of sugar. This is a super easy swap: instead of putting sugar in your coffee, just…

Something you need to know and the answer may surprise you

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A new client only 6 months into her wellness journey emailed me that question.

Sean, “When does being fit and healthy stop being hard?”

I immediately emailed back with my injection of sarcasm followed by some seriousness:

“It stops being hard on October 17, 2021. At 2:37 pm. Eastern Time! LOL”

Then I quickly followed with:

“Maintaining your health and fitness never stops being hard or at least requiring some effort and sacrifice. Otherwise, over 7.8 billion people on our planet would be strutting around with 6-pack abs and butts that could crack walnuts.

But once you truly know your…

Sean Barker, CPT, PN2

Father, foodie, fitness coach and author of the Amazon best-selling book The Easy Eating Diet. Apply for Online Custom FIT Coaching here:

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