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After spending a few weeks in vacation mode. Your sleep pattern can get all out of whack. You may have never had your sleep dialed in before. How many times have you heard someone say. “You’ll feel better after a good night’s sleep.” If you are anything like me in, your head your saying yea, yea, yea. I never worried about sleep. Hell, most of the time I just kept going and going till I passed out. Maybe it's because I'm older and wiser. Sleep is something I crave. I even knap when I get the chance. The most important thing to remember is that sleep is essential. It is probably the easiest fix we have for lots of our issues. I know for myself, if I'm cranky I probably didn't get enough sleep. It’s True that you will feel better after a good night's sleep. Good sleep is essential for maintaining overall health and well-being. Here are some of the key benefits of getting a good night's sleep: 1. Physical Health: - Immune System Support: Adequate sleep helps strengthen the immune system, making you more resistant to illnesses and infections. - Heart Health: Getting enough sleep is linked to a lower risk of heart disease, high blood pressure, and other cardiovascular issues. - Weight Management: Poor sleep can disrupt hormones that regulate appetite, leading to weight gain and obesity. 2. Mental Health: - Mood Regulation: Quality sleep is vital for emotional well-being. Lack of sleep is associated with mood disorders like depression and anxiety. - Stress Reduction: Sleep helps the body and mind recover from daily stressors, contributing to better stress management. 3. Cognitive Function: - Improved Concentration: Adequate sleep enhances cognitive abilities such as focus, attention, and concentration, which are essential for tasks requiring mental effort. - Memory Consolidation: Sleep plays a crucial role in consolidating and organizing memories, helping you retain information better. 4. Energy and Performance: - Increased Energy: Good sleep provides the necessary rest to wake up feeling refreshed and energized, enabling you to tackle daily tasks with more vigor. - Enhanced Performance: Whether in school, work, or sports, proper sleep boosts performance, creativity, and problem-solving abilities. 5. Physical Recovery: - Muscle Repair and Growth: During deep sleep, the body releases growth hormone, which aids in repairing and building tissues, including muscles. - Cellular Restoration: Sleep promotes the regeneration of cells, helping to repair damage caused by exposure to environmental toxins and stress. 6. Hormonal Balance: - Regulated Hormones: Sleep helps regulate hormones that control appetite, metabolism, stress response, and growth, contributing to overall hormonal balance. 7. Improved Immune Function: - Infection Prevention: Sleep allows the immune system to release cytokines, proteins that help fight inflammation and infection. 8. Longevity: - Increased Lifespan: Consistently getting sufficient sleep has been associated with a longer life expectancy. 9. Enhanced Decision-Making: - Clearer Thinking: Sleep supports optimal brain function, leading to better decision-making and problem-solving abilities. 10. Reduced Risk of Chronic Diseases: - Type 2 Diabetes: Inadequate sleep is linked to insulin resistance and a higher risk of developing type 2 diabetes. - Alzheimer's Disease: Chronic sleep problems might be a factor in the development of neurodegenerative diseases. To reap these benefits, it's recommended that adults aim for 7-9 hours of quality sleep each night. Establishing a regular sleep schedule, creating a comfortable sleep environment, and practicing relaxation techniques before bed can all contribute to better sleep. So instead of a vicious cycle that makes life harder, adequate shuteye sparks a cycle that makes life better. There’s a big problem, though. Many folks struggle with sleep. They say they’re always tired no matter what they do. Plus, they’ve tried everything—gravity blankets, sleep trackers, supplements—and nothing helps. (“NOTHING!”) There’s no one single fix for all poor sleepers, but the place many people should start is with their sleep schedule. While that might sound obvious, if you haven’t been very intentional about this, you could find it very helpful. The first step: Figure out how many hours of sleep you personally need. That’d generally be the amount that allows you to wake up without an alarm clock feeling well rested. If you’re not sure about that amount, you could start with 7-8 hours. Now count backward from the time you want to wake up. That’s your bedtime, and yes, it’s THAT simple (to calculate). You’ll want to stick to this schedule as much as you can, including on the weekends. That’s because after a good night’s sleep, most people need to be awake around 16 hours before they feel sleepy. So, if you get up later than usual, you’re going to struggle to go to bed at your scheduled time. (BTW, this advice comes directly from Dr. Jennifer Martin, President of the American Academy of Sleep Medicine.) Fair warning… This may come with tradeoffs you don’t like—such as going to bed earlier and not sleeping in on your days off. But it’s been known to work wonders for people. Of course, if it’s a monumental change to what you’re currently doing, it may feel impossible to make it work. So instead of going straight to “ideal,” start with doable. Create a sleep schedule you think you can stick to 6 out of 7 nights a week and put it to this test: On a scale of 0 (no way!) to 10 (so easy it’s laughable), rank your confidence you’ll follow through—and only proceed when you get to a 9 or 10. Do that for at least two weeks, and if you have success, try to improve on it over time. And if you don’t, scale back and try again. I can't say that I always follow a schedule. I can say that when I get enough sleep, I feel better, and I am a much nicer human. So, like everything else that we have to do in this crazy life. Simply do your best. Start by thinking about your sleep. Do the best you can to make it a priority. Yes, you want to stay up and watch that show. You can also record it and watch it tomorrow. Sweet dreams!

Work is busy. You went on vacation and just cannot get back into your routine. Or your kid is going through a “phase.” Or it’s pie season. Any number of obstacles, distractions, and competing demands can make it so easy (and understandable!) to put your fitness, nutrition, and health goals on hold. Most of us have done this. We tell ourselves, “I’ll start that new habit when life calms down a bit.” Or “I’ll start again next Monday.” And Monday passes so you say you will start the following Monday. On and on…… Problem is… Things never really slow down permanently. And so, we persistently delay improvements to “another time.” Occasionally, life does offer a tiny, ideal window, and we try to do it all—all the food prep, all the fitness classes, all the meditating. But it’s just a window. When it closes, we’re stuck again, struggling to make progress. It’s exactly where I am Now. Here’s how to keep moving. It starts with a paradigm shift: Don’t think of your health habits as an “on” or “off” switch; imagine they’re on a dial. When life is sweet and smooth, you can turn your exercise, nutrition, and sleep dials way up—if you want. Bust through your PRs at the gym, eat all the arugula, meditate like a monk. But if life is bumpy and crunched, you don’t have to switch off completely. Just turn the dial down a little. If you can’t do the whole workout, do some foam rolling. If you can’t make healthy, balanced meals at home, add a side salad to your takeout. Here's how the dial method might work for exercise, but you can apply this same thinking to your nutrition, sleep, stress management, relationships, and environment. [The Dial Method provided by Precision Nutrition] Whatever the goal, there’s a range of improvements to make—it’s never “all or nothing.” The truth is: The strongest people aren’t doing it all. They’ve just learned to do something—even on the messiest, busiest, temptation-filled days. Maintaining a consistent exercise routine can be challenging, especially when life gets busy and throws various obstacles your way. The "dial method" is a great approach to help you stick with exercise and health habits even during hectic times. Here are some additional tips to complement this approach: Set Realistic Goals: Instead of aiming for perfection, set achievable goals that fit your current circumstances. Whether it's a shorter workout or focusing on one healthy meal a day, small steps add up over time. Prioritize Consistency: Consistency is key. Aim to do something, no matter how small, every day. Even a short workout or a quick walk can make a difference when done consistently. Schedule Your Workouts: Treat your workouts like appointments. Put them in your calendar and commit to them just as you would with any other important task. Make it Enjoyable: Choose activities you genuinely enjoy. When you look forward to your workouts, you'll be more likely to stick with them. Flexible Routine: Have a general routine but be flexible. If your planned workout doesn't fit your current situation, be willing to adapt and switch to something more manageable. Mindset Shift: Instead of thinking of exercise as a chore, view it as a way to take care of yourself and relieve stress. This positive mindset can make it more appealing. Buddy System: Find an exercise buddy or an accountability partner. When you know someone is counting on you, you'll be more motivated to show up. Track Your Progress: Keep a record of your workouts and health habits. Seeing your progress, even during challenging times, can be motivating. Quick Workouts: On busy days, opt for shorter, high-intensity workouts that can be done in a short amount of time. This is better than skipping a workout altogether. Use Breaks Wisely: If work is demanding, take short breaks to move around. Even a few minutes of stretching or a brisk walk can help improve your energy and focus. Plan Ahead: Prepare your workout clothes and gear the night before, so you're more likely to follow through in the morning. Celebrate Small Wins: Acknowledge and celebrate your achievements, even if they seem minor. Every step forward is progress. Mindful Eating: If your nutrition is a concern, practice mindful eating. Pay attention to your hunger and fullness cues and make the best choices available to you. Rest and Recovery: Don't forget the importance of rest and recovery. Getting enough sleep and allowing your body to recover will support your overall health and fitness journey. Remember, the goal is progress, not perfection. Life will always have its ups and downs, but by adopting a flexible and balanced approach, you can maintain your health and fitness habits over the long term. And be kind to yourself. This isn’t easy for everyone. It’s ok to struggle. There is nothing wrong with you. You are not lazy or broken. You are simply a work in progress.

In the ever-changing world of nutrition, it can be challenging to decipher the conflicting advice on whether to consume whole eggs or just the egg whites. However, taking a balanced approach based on scientific evidence is crucial for making informed dietary choices. This article aims to provide clarity on the matter, highlighting the nutritional benefits of both options and debunking any misconceptions. Whole Eggs: A Nutrient Powerhouse 1. Rich in Essential Nutrients: Whole eggs are a nutritional powerhouse, containing essential vitamins and minerals like vitamin A, vitamin D, vitamin B12, choline, selenium, and more. The majority of these beneficial nutrients are concentrated in the yolk, making it a crucial component of the egg's overall nutritional value. Research published in the "Journal of the American College of Nutrition" demonstrates that egg yolks are a significant source of choline, which is essential for brain health and metabolism. 2. Heart Health and Cholesterol: Contrary to past beliefs, moderate consumption of whole eggs does not increase blood cholesterol levels or significantly raise the risk of artery disease for most people. The body's cholesterol response to dietary cholesterol varies between individuals, and for many, the cholesterol in eggs has a minimal impact. A meta-analysis published in the "American Journal of Clinical Nutrition" concluded that dietary cholesterol from eggs does not substantially influence cardiovascular disease risk in healthy individuals. 3. Considerations for Specific Health Conditions: While whole eggs can be a part of a healthy diet, individuals with diabetes, heart disease, or a family history of high cholesterol should exercise moderation due to their unique health concerns. It is best to consult with a healthcare professional or a registered dietitian to tailor dietary choices to individual needs. Egg Whites: A Protein-Packed Option 1. High-Quality Protein Source: Egg whites are a standout protein source, boasting a complete amino acid profile and serving as an excellent option for muscle repair, growth, and overall body function. A study published in the "Journal of the International Society of Sports Nutrition" confirms that egg white protein is highly digestible and effective in promoting muscle protein synthesis. 2. Low-Calorie Addition: For individuals seeking to increase their protein intake without consuming excess calories, egg whites are an ideal choice. They provide a nutrient-dense boost without significantly impacting daily caloric intake. The "Journal of Nutrition and Food Sciences" highlights egg whites as a low-calorie protein source suitable for weight management and muscle preservation. The Best of Both Worlds: A Balanced Approach Both whole eggs and egg whites offer unique nutritional benefits, making them valuable components of a well-rounded diet. For most individuals, whole eggs can be enjoyed without compromising heart health. Simultaneously, those aiming to boost protein intake with fewer calories can incorporate egg whites creatively into various dishes. By understanding the scientific evidence behind these choices, individuals can confidently make decisions that align with their dietary preferences and health goals. Remember, consulting with a healthcare professional or a registered dietitian can provide personalized recommendations based on specific health conditions and nutritional needs. Something else that is very important to understand. You will find evidence to back up whatever it is your beliefs are. The egg and dairy industry are not going to pay for and publish studies that show eggs and dairy are bad for you. If you love eggs and your cholesterol is normal than eat them. If after eating eggs everyday you get a blood test and your cholesterol has gone up. Well, maybe you need to cut down on your consumption. There is no doubt that eggs can be very beneficial to your health. Guy References: List of issues Journal of the American Nutrition Association (tandfonline.com) The American Journal of Clinical Nutrition | Oxford Academic (oup.com) Journal of the International Society of Sports Nutrition | Home page (biomedcentral.com) Food and Nutrition Sciences - SCIRP

Going on vacation can be a source of significant stress for many people, especially for those striving to maintain their fitness and overall well-being. The daily routines and habits we establish during our regular lives suddenly become considerably more challenging to uphold. The act of dining out and the associated anxiety of making sound nutritional choices, coupled with spending quality time with loved ones, often leads to indulgence. The allure of alcohol, ice cream, and cakes becomes difficult to resist, as evenings are spent savoring wine and relishing in appetizers. While lounging on the beach, basking in the sun's warmth, I constantly hear that voice telling me to go to the gym. Undeniably, vacations are meant to be a time of relaxation and enjoyment—a celebration of our hard work. For me personally, this period does not revolve around restraint and self-discipline. However, it is important to acknowledge that the foundation of a healthy lifestyle should have already been established prior to these trips. If you choose to indulge in life's pleasures for a week, it will not undo all the positive habits you have cultivated. This realization was a significant challenge I faced in the past—the detrimental "all or nothing" mentality definitely prolonged my struggles. It is essential to be compassionate with yourself and embrace the opportunity for amusement. Revel in the wonders life has to offer. If you don't feel inclined to visit the gym while vacationing, there is no obligation to do so. Similarly, if you find pleasure in savoring steak and double-baked potatoes every night, by all means, indulge. Treat yourself to that delectable cheesecake for dessert if it really brings you joy. Cherish the moments shared with family and friends. And if you genuinely feel the desire to engage in exercise, honor that inclination as well. There are no rigid guidelines dictating your choices during this period. The sole principle I think we should adhere to is "You Only Live Once." For those individuals who encounter challenges in maintaining their fitness and dietary habits, here are ten strategies to assist you in staying on track while simultaneously enjoying the process. 1. Plan Ahead: Before embarking on your vacation, take some time to plan your meals and activities. Research restaurants with healthy options and seek out active pursuits or fitness facilities available in your destination. 2. Prioritize Portion Control: While indulging in delicious vacation meals is part of the experience, be mindful of portion sizes. Enjoy the flavors and textures while keeping moderation in mind. 3. Choose Nutrient-Dense Options: Opt for meals and snacks that are rich in nutrients. Look for lean proteins, whole grains, fruits, vegetables, and healthy fats to nourish your body even during indulgent moments. 4. Hydrate Mindfully: Stay hydrated throughout your vacation by drinking plenty of water. It will help you feel more satiated, maintain energy levels, and support overall well-being. 5. Stay Active: Engage in physical activities that you find enjoyable. Go for a swim, take a scenic hike, rent bicycles, or participate in local fitness classes. Keeping active will not only help burn calories but also enhance your overall vacation experience. 6. Practice Moderation: It's okay to enjoy treats and indulgences while on vacation. Rather than completely depriving yourself, practice moderation and savor these moments without guilt. 7. Listen to Your Body: Pay attention to your body's hunger and fullness cues. Eat when you're hungry and stop when you're satisfied. This mindful approach can prevent overeating and promote a balanced relationship with food. 8. Incorporate Active Sightseeing: Explore your vacation destination on foot whenever possible. Walking tours and sightseeing activities not only provide exercise but also allow you to immerse yourself in the local culture and scenery. 9. Pack Healthy Snacks: To avoid succumbing to unhealthy options when hunger strikes, pack nutritious snacks such as nuts, dried fruits, protein bars, or vegetable sticks. Having these alternatives on hand can help you make better choices on the go. 10. Focus on Overall Well-Being: Remember that vacation is not just about food and exercise. Prioritize your overall well-being by getting enough rest, managing stress, and engaging in activities that bring you joy and relaxation. By implementing these strategies, you can maintain your fitness and dietary habits while still enjoying the pleasures and experiences of your vacation. It's all about finding a balance that allows you to enjoy yourself while feeding your body and mind. Guy

Are you constantly wondering whether or not to get a fitness tracker? The decision may not be as clear-cut as you think. It all depends on your individual needs and mindset. If you're numbers oriented and thrive on data, a fitness tracker could be an awesome tool. This is especially true for individuals with analytical minds like engineers, actuaries, or accountants. Likewise, if you have advanced fitness goals or are in professions where performance and appearance matter, a tracker can be a game-changer. But remember, data is just information—it doesn't define who you are. If you see the numbers as just data and not a reflection of who you are, a fitness tracker can provide helpful insights without becoming overwhelming. However, for some, fitness trackers can lead to a never-ending cycle of feeling bad about themselves. If you find yourself constantly fixated on weight, heart rate variability, or sleep quality, associating them with your self-worth, a fitness tracker might not be the best fit for you. Are you someone who views exercise as a chore or feels compelled to do it due to external pressures? If you see physical activity as a burden or engage in it solely to avoid guilt, a fitness tracker may not be the ideal solution. It may also be the push you need to get out of the chair or off the couch. Ultimately, the choice is yours. Experimenting with a fitness tracker can be worthwhile to determine if it suits your needs. Remember, they are not essential for success—people have maintained their health long before their existence. Whether a fitness tracker is awesome, unnecessary, or frustrating depends on your personal experience. Once in a while ask yourself, "How's this working for me?" Evaluate whether the tracker enhances your motivation or hinders it, if you appreciate the data or obsess over it, and if it keeps you engaged in a healthy way or leaves you feeling guilty and frustrated. Your answers will guide you in making the right decision. I, personally, have found value in using a tracker intermittently for step counting. However, I'm aware that I don't need it to tell me when I'm not moving enough. Similarly, for running, I find an app or a watch immensely helpful for tracking my progress. Yet, I remind myself not to become obsessed with the numbers—they should never define my self-worth. So, are you ready to take charge of your fitness journey? Decide if a fitness tracker is the right companion for you. It's time to listen to your own needs and make an informed choice. Remember, you are in control of your fitness destiny, and a fitness tracker is just one tool among many. Ready to take your fitness to the next level? Consider partnering with a personal trainer and nutrition coach. Invest in yourself and experience the transformative power of personalized training and nutrition coaching. Take the first step towards a healthier, happier you. Contact me today to learn more about my personal training and nutrition coaching services and start your journey towards a better you. Together, we can make your fitness goals a reality. Don't wait, let's get started! Guy

When it comes to improving my eating habits, I often get caught up in obsessing over questions like whether potatoes are fattening or if I need a post-workout protein shake and when should I eat. I tend to overlook how I should eat. The truth is, practicing slow and mindful eating can be a game-changer when it comes to achieving significant transformations in our well-being. Instead of getting lost in all the details, slowing down and savoring my meals can immediately enhance my eating experience and foster better overall health. The Benefits of Slow Eating: There are two simple reasons why a slow eating habit can have a profound impact on our well-being: 1. Sensing Satiation Signals: Our body takes approximately 20 minutes to register feelings of fullness and satiety. By eating slowly, we give our brain enough time to send and receive these signals, enabling us to better recognize when we've had enough to eat. 2. Enhanced Satisfaction: When we slow down and engage in the act of eating, we tend to feel more satisfied with less food and experience a reduced sense of emptiness. By enjoying each bite, we can truly appreciate the flavors, and textures, of our meals. Overcoming the Struggle: Despite the remarkable benefits, many people find it challenging to adopt the habit of slow eating. It is something that I need to be ever vigilant about. It is important to remember that perfection is not the goal. By practicing and acknowledging that it is a gradual process, you can make significant progress. Focusing on this one habit for a month can be an effective way of creating this beneficial and healthy habit. Practical Tips for Slow Eating: 1. Take a breath: Before you start eating, take a moment to pause and take a deep breath. Progress through your meal one bite and one breath at a time, allowing yourself to be fully present. 2. Add one minute per meal: Begin each meal by setting a timer and aim to make it one minute longer than the previous one. Gradually extending the duration of your meals helps you become more aware of the time you spend eating. 3. Do something between bites: Create intervals between each bite by setting down your utensils, taking sips of water, or engaging in conversation with those around you. These actions promote a slower pace and mindful eating. 4. Savor your food: Focus on truly enjoying and experiencing your meals. Take the time to appreciate the taste, texture, and sensations in your mouth. Engage your senses and ask yourself questions about the flavors and characteristics of each bite. 5. Notice eating speed triggers: Be mindful of external factors that can influence your eating speed. For example, silence or background music may subconsciously affect your pace. Experiment with a 20-minute "slow eating" playlist to help maintain a steady rhythm. Incorporating the practice of slow eating into your daily routine can revolutionize your relationship with food and improve your overall well-being. Remember, it's a journey that requires patience and persistence. Embrace the simplicity of eating slowly, and don't put food on your fork if there's still food in your mouth. By adopting this mindful approach, you can experience profound transformations in how you eat and feel, starting today. Ready to transform your relationship with food and improve your well-being? Embrace the power of slow eating today! Take the 30-day slow-eating challenge or experiment with our practical tips for just one meal. Start savoring each bite, noticing the signals of satiety, and truly enjoying your meals. Join us on this journey towards mindful eating and discover the incredible impact it can have on your health. Don't wait—take the first step now and experience the transformation for yourself!

Life is full of complications, twists, turns, ups, downs and all arounds. You think that it’s going to be easy. You graduate high school. Go to college. Get a great job. Meet the man or woman of your dreams. Get married. Buy a house. Have beautiful children that you will raise to be wonderful and productive adults. Then you will retire and travel the world. Your life will be a blissful experience that you could write a book about. Then you wake up. Some of us wake up sooner than others. Some of us live this life. Some of us live a life that doesn’t look like this but does bring us the fulfillment and joy that we anticipated when we were growing up. Some of us are beaten and bludgeoned continuing to learn the hard way. If you would like to live the life of your dreams, then there has to be some planning involved. There must be some goals. There must be a system in place that you can follow. You don’t just work for 50 years and magically have enough money to retire. The same goes for your health. If you don’t have a system to follow. Some sort of plan. Well lets face it. Just like having enough money for retirement. Odds are you will not have the health to be able to enjoy yourself when it is time to sit back and relax. There are too many stories of the guy or women that works their tails off, retires and drops dead 2 weeks later. We put more thought into a weeks’ vacation than we do our health. We plan our vacations as if our lives depended on that week being perfect. We spend months making sure that week is magical and awesome. Everything must be just right. How much time do you spend planning how you are going to keep your weight in a healthy range so you can truly enjoy that week off? How much time do you spend figuring out your calories for the next week so that you can release a pound of extra fat? When was the last time you figured out your ideal weight and how long it would take you to get to it in a 300-calorie deficit? Do you even know what a 300-calorie deficit looks like for you? I bet you know how much the hotel is going to cost for your weeks’ vacation and how much you need to save so that you can pay that bill. I bet you know how much spending money you want to bring with you on that vacation and how much you need to save weekly so that you have enough money. Do you know what your body fat percentage is? Do you know what your TDEE (Total Daily Energy Expenditure is?) Do you have any idea how many calories you eat in a day? Have you thought about what is going to happen to your body in the next year? What about the next 10 years? I didn’t think about it. I just did whatever I wanted. I ate whatever I wanted, and I went on some awesome vacations. I planned trips to Vegas, White Water Rafting in The Grand Canyon. Went on an incredible tour of Italy. Planned a trip to Bora Bora. For years we camped at a campground every summer. Did a week at the beach in Wildwood. Went on lots of ski weekends and a few weeks. All this time I gave some thought to my health. But I certainly did not prioritize it. Life catches up to you whether you like it or not. Those trips to the burger joint and the pizza place begin to add up more and more over time. Getting out of the car starts to get harder. Getting off the couch becomes more and more of a chore. Skiing becomes something of the past. You know that’s what you used to do when you were younger. I stopped playing golf. It just started to become too much to do. It took too much effort. The truth is before you know it you are 40lbs overweight and tired all the time. Then you just keep forging ahead saying that you will take care of yourself when you have more time. Another year goes by, and you add another 10 to 15lbs. Before you know it you are 50 lbs heavier and pre diabetic. Holy shit How Did I get HERE!! This is not my house…. This is not my beautiful wife….(what song?) You finally get disgusted and take 25 pounds off. But because there is no plan. Because you have no system or any real goals you fall right back into the abyss. You put the 25 pounds back on and add another 5. This can go on for years. This, my friends, is the never-ending cycle of yo yo dieting. It is torture! But I bet you have a great trip planned for next year. One that you spent months figuring out. The good news is it is never too late to start prioritizing your health. It doesn’t have to be complicated or overwhelming. Start small by making a commitment to move your body for at least 30 minutes each day, whether that is a brisk walk, a yoga class, or some strength training. Make a plan to incorporate more whole foods into your diet and aim to drink 8 glasses of water each day. And do not forget to prioritize sleep. Taking care of yourself is the greatest gift you can give yourself and your loved ones. If there is anything I can help you with along the way, please do not hesitate to ask me anything.

As a personal trainer and nutrition coach, I often see people who are struggling with their own health and wellness goals because they are so busy allowing other people's problems to become their problem. I am super guilty of this. It doesn’t always have to be a problem that we allow to get in our way. Sometimes it may just be something that your significant other wants to do not knowing that you already have plans. How many times do you not go to the gym or put off your run because he or she wants to go shopping and would like you to go with them? How many times do you change your schedule because your boss decides that this thing needs to be done immediately which may take you past your normal hours and into your workout time? How many times does one of the kids’ schedule conflicts with you getting the meal prep done? How much of this can be avoided? If you really look at it, how many times could you have said, Sorry I planned on doing this. After I am done, I would be more than happy to help you or take you somewhere. While it's admirable to want to help others, it's important to remember that your own health and well-being should always come first. In fact, letting other people's problems become your problem can be incredibly damaging to your own mental and physical health. It becomes very frustrating when you cannot accomplish what you need to accomplish. I’m reminded of being on an airplane. It is of utmost importance that you put your oxygen mask on first before anyone else. If you pass out, you cannot help anyone. The same goes for your diet and exercise routine. If you are constantly interrupting it because everyone else needs something then eventually you are not going to be able to get anything done. You will become miserable and resentful and most likely the people you are helping will still be unsatisfied. I had an old timer tell me a long time ago. “Kid make sure you stay selfish. Make sure you take care of yourself. Because if you don’t you will never be happy. The only person that is capable of taking care of you is you. If you take care of everyone. They won’t be happy, and neither will you. At least if you take care of you, you will be happy!” So, what can you do to avoid letting other people's problems become your problems? Here are a few tips: 1. Set boundaries: It's important to set boundaries with the people in your life and let them know that while you care about them, you can't always take on their problems or help them out.. 2. Practice self-care: Make sure to prioritize your own health and wellness by setting aside time for workouts, meal planning, and other self-care practices. Things happen, sometimes you need to rearrange your schedule. Do not let it become a habit. 3. Seek support: If you find that you are struggling to balance your own health and wellness goals with the needs of the people in your life, consider seeking support from a therapist or coach who can help you navigate these challenges. Remember, taking care of your own health and well-being is not selfish. In fact, it's essential if you want to be able to show up as your best self for the people in your life. So, don't be afraid to prioritize yourself and your own needs. Your health and wellness are worth it!

This is something that has been around for a very long time. Mostly with the gym bros and the body building community. Once again, a lot of their methods are being proven to be very effective. Now I'm not saying getting shredded down to 6% body fat or less is a good and or healthy idea. What I am saying is that these people have been doing these sort of things for years and years while still staying in great shape throughout their entire adult lives. So why haven't we been paying attention? I would suggest we haven't paid attention because we feel that it is virtually impossible for us to get to the place that they are. Well, who said we have to go to their extreme? It seems to me that what they are doing works. Yes, minus all the drugs yadda yadda yadda. I'm talking about their methods of nutrition when it comes to losing bodyfat and then not gaining a shit ton of weight afterwards. Not all physique competitors and bodybuilders use reverse dieting, but the ones that do, swear by it. Reverse dieting has started to hit the mainstream. If you have not heard about it or you have no idea what it is, Reverse dieting is a method of slowly increasing caloric intake over a period of time after a period of calorie restriction or dieting. The goal of reverse dieting is to minimize weight gain while increasing metabolism and restoring hormonal balance. Now I know you are thinking what the hell does that mean? Basically, our bodies are amazing machines. Our systems will get used to whatever it is we dish out to it. I will use myself as an example. I started my weight loss journey in January of 2021 at 53 years old. I'm 5' 8" tall and I weighed 240lbs. To keep this brief I lost 40lbs and then immediately put 18 back on. Then lost the 18 plus another 10 or so. Then put another 10 back on. Then lost more and eneded up around 192. I stayed there for over a year. To say I was frustrated is a major understatement. I will add that I refused to starve myself. I played that game far too many times in the past. This is when I decided to try reverse dieting. I began speaking with a coach that had knowledge of the process. He helped me along the path. My maintenance at that time was roughly 1700 calories. Which for someone my weight and height was pretty low. I slowly increased my calorie intake over time. I ended up roughly 2700 calories over a 6-month period, without gaining more than 5lbs. I knew that I was going to be very active in the coming month, so I decided to diet or cut for 30 days. I dropped 15lbs after staying the same for over a year. I ate roughly 2100 calories a day. Which honestly is quite doable for people my size. I then maintained for a while. My maintenance was more like 2400 this time. I did another cut for 50 days this time and lost another 12lbs. The other part of this equation is that I continued to add muscle while doing all this. So my actual weight has only changed slightly yet I look and feel 100% better. My lowest was 178lbs and I have settled around 180lbs. My maintenance is 2400 or so. Meaning some days more some days less. I plan on doing more cuts until I get my bodyfat % at 15. I believe I am somewhere around 20% right now. So I will maintain for a while and then do another 5 to 10lb cut. Rinse and repeat. People may want to reverse diet for a variety of reasons, such as after a competition or event, after a long period of strict dieting, or to improve overall health and metabolism. When an individual undergoes a prolonged period of calorie restriction, the body may go into a state of metabolic adaptation, which means that the body becomes more efficient at using fewer calories to perform daily functions. This can lead to a decrease in metabolism, making it harder to lose weight or maintain weight loss. Reverse dieting is for anyone who has experienced a period of calorie restriction or dieting and wants to slowly increase their caloric intake while minimizing weight gain. This method is particularly useful for individuals who have reached a plateau in their weight loss journey or those who have experienced negative effects from prolonged calorie restriction. The duration of a reverse diet can vary depending on the individual's goals and starting point, but typically lasts anywhere from 4-12 weeks. During this time, an individual gradually adds calories to their daily intake by increasing their carbohydrate and fat intake. Protein intake remains the same. While reverse dieting, individuals can eat a variety of whole, nutrient-dense foods such as lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables. It is important to note that reverse dieting is not an excuse to binge on junk food or highly processed foods. Instead, it is a time to focus on nourishing the body with nutrient-dense foods that will support overall health and wellbeing. There are limited studies on reverse dieting, but some anecdotal evidence suggests that it can be an effective method for improving metabolism and restoring hormonal balance. The concept of reverse dieting is grounded in the principles of metabolic adaptation and is supported by the idea that slow and steady increases in caloric intake can help to re-set the body's metabolism and prevent weight gain. One proponent of reverse dieting includes fitness professional such as Dr. Layne Norton. He has popularized the concept of reverse dieting and has helped to educate others on the benefits of this method. Reverse dieting is a method of slowly increasing caloric intake over a period of time after a period of calorie restriction or dieting. This method can be useful for individuals who have reached a plateau in their weight loss journey or those who have experienced negative effects from prolonged calorie restriction. While there is limited research on reverse dieting, anecdotal evidence suggests that it can be an effective method for improving metabolism and restoring hormonal balance. Reverse dieting is a method that is supported by fitness professionals such as Dr. Layne Norton. If you would like to learn more about reverse dieting or would like some help implementing it into your life. You can reach out to me anytime.

Potatoes have gotten a bad rap. Because of fries. And Pringles. And chain restaurant menu items that start with “loaded.” But spuds themselves? They’re one of the most nutritious and filling foods on the planet. And that’s true even if you're trying to lose weight. Who doesn't love a baked potato, Some broccoli and a fat juicy steak!! Here's the real problem: For most (if not many, many, many) eaters, “potato” means the food items toward the right side of this handy chart: Calling out potatoes for being fattening is like thinking the issue with creamed spinach is the spinach. Here’s the thing: When you add lots of fat and salt to a potato, it can be really hard to stop eating it. (Here’s a fun test: Have a nice baked potato without any toppings—you’ll likely find it tasty and satisfying… but not irresistible.) I personally add a teaspoon of butter and some salt. You have to live a little. Now think about a bag of potato chips. Can you eat a bag of potato chips in one sitting? I know I can. I will definitely regret it. I know I can do it. That 1 bag is 3-5 potatoes. Can you eat 3-5 potatoes in one sitting? I think NOT. If you can or if you do. You definitely are not going to feel very good for a while. Lets not even get into the non bowel movement the next day. Potatoes are seriously good for you. ✅White potatoes are packed with healthful nutrients. They’re rich in vitamin B6, potassium, vitamin C, and a host of additional vitamins, minerals, and phytochemicals. ✅ Nutritionally-speaking, white potatoes are right on par with sweet potatoes. Yes, sweet potatoes have more vitamin A, but otherwise, it’s a virtual tie. I prefer sweet potatoes. But that's just me. ✅The carbs in potatoes are mostly resistant starch and fiber, which help you feel full and support gut health. To enjoy potatoes as part of a healthy diet, separately portion out add-ons like butter, sour cream, cheese, and bacon when possible. You might, for example, treat them more like you do other vegetables, like broccoli and asparagus. If you love potatoes, there’s no need to put them on some don’t-eat list. That’d be a real bummer. And let’s face it: “Bummer” isn’t typically part of an effective nutrition plan. So with grilling season here. Lets think about adding in some baked potatoes instead of fries. Your midsection will thank you.

Have you ever told yourself, “I’m going to start eating healthy tomorrow!”? So, you grab the homemade cookie, and snack while watching Netflix. Then, tomorrow comes and you’re like, “Hmm, maybe I’ll start next week.” Or do you go to a darker place? The place where shame and guilt live. If so, congratulations: You’re normal. This feeling of “I want to change but also don’t want to change” is called ambivalence. My wife calls it Magoo. It really is a weird feeling. You have a few things on your plate and yet. You do nothing. You just have that blah feeling. Now suddenly it does not matter whether you complete your goals. It is almost as if you are frozen in time. Maybe it is too many choices. I know for myself I get distracted very easily. Maybe it is a lack of commitment? Is it a lack of discipline? Is it overwhelm? Does it matter?? On one hand, you might really want to change and become a healthier, stronger version of yourself. On the other hand, that sounds like a lot of work. Your old way of doing things is so comforting and familiar. Trouble is, while ambivalence is normal and expected, people can also get stuck: As you (sometimes unconsciously) weigh the pros and cons of change, you don’t actually take action. If you find yourself at this place, may I suggest asking yourself the following questions: 1. What’s GOOD about NOT CHANGING? 2. What’s BAD about CHANGING? The answers to these questions are revealing. All of our behaviors no matter how self-sabotaging they may seem, serve a purpose. Your answers to these questions will tell you WHY you feel resistant to change. You may also discover what purpose a current behavior is serving, and what you might lose if you give that behavior up. For example, maybe you want to stop snacking at night, but it also helps you calm down, or avoid thinking about a stressful relationship. Maybe restricting calories is starting to cause health problems, but it also gives you a sense of control when life feels too chaotic. No wonder you feel such a push-and-pull. The good news: Once you understand why you are doing or not doing these things. you can come up with different behaviors that help you in the way you need to be supported—without sacrificing your larger goals. So, spend some time with the two questions above. You may get that “AHA!” moment you need to push through. I know it has worked for me. You can follow me on Instagram Here:

We’ve all seen magazine and internet articles with titles like this: “The 5-Second Flat Belly Trick!” Or: “6 Days to a Six-Pack!” But here’s the truth: Belly fat isn’t eradicated quickly, nor is being “totally shredded” always the most productive health goal. As a matter of fact, those people that do lose weight quickly tend to be "skinny fat". I'm sure you have heard this expression before. Basically people lose weight quickly. The problem is they lose 50% fat and 50% muscle so lots of times if not most of the time they end up with a worse off bodyfat percentage. It takes time to lose the belly. In most cases it is the last area to let it go. Our bodies can be super stubborn at times. Some types of belly fat are associated with health risks. Visceral fat—that’s belly fat found deep in your abdomen, surrounding your internal organs—is linked to chronic inflammation, type 2 diabetes, cardiovascular disease, and other metabolic disorders. (Subcutaneous fat—the padding just under the surface of the skin—is relatively benign.) Of course, without slicing yourself open (hard pass), you won’t easily know what kind of fat your belly harbors. If you are overweight with a belly odds are you have too much Visceral fat. If you have been yo yo dieting for many years than those fat cells are even a bigger pain in the ass to get rid of. Luckily, the healthy behaviors that help you lose belly fat for aesthetic reasons will also help you improve your health and reduce your risk of disease. They look something like this: ✅ Consume a diet centered around minimally processed foods. (This makes it harder to overeat, and easier to feel satisfied and meet your nutrition requirements.) Protein, protein, protein, I cannot stress this enough. Not only will protein keep you satiated. (feeling full) It will help you to keep the muscle you have and if you are weight training like you should be. It will be necessary for your body to build more muscle. Yes, yes you can build muscle while losing weight. This will not last forever but it can be done. ✅ Find movement that you like and will do regularly. (Consistency trumps just about everything else.) For beginners weight train 2x a week and walk everyday for 60 to 90 minutes. You do not have to do it all at once. You can walk 15 minutes after every meal. you can strength train 15 minutes each day or 30 minutes every other day. Or maybe you like to do long sessions of an hour each. It has been proven that it doesn't matter how you do it. As long as you get it done. As long as you are consistently moving you will succeed. ✅ Eat slowly and mindfully. (Helps improve mind-body awareness so you can more easily eat the right amount for your body.) This will help you to understand what full feels like. I like to shoot for 80% full. That is a lot different than what I used to do. Constantly stuffing myself into a food coma simply was not working anymore. ✅ Practice self-compassion. (Sure, it sounds woo-woo, but it’s linked to healthier eating, more consistent exercise habits, and lower rates of anxiety, depression, and perceived stress.) I used to beat myself up on a daily basis. I really never gave myself a break. It has been a long road for me to find a balance. Not something I'm perfect at. Something I do strive for. I have also found that I can be too easy on myself in the name of self compassion. I must be ever vigilant. Not exactly clickbait, huh? But consider: How many people actually do these things… day in and day out? Well, statistically-speaking: Less than 3 percent of Americans meet the basic qualifications for a “healthy lifestyle.” Next time you go out in public look at everyone. I live in a very populated area and most people are seriously over weight. It really is eye opening once you begin to pay attention to it. I fear that it is becoming the norm. I do not believe that is a good thing nor do I think it is good for our kids and the following generations. The point: If so few people can do just the basics, how likely is it that they’ll be able to do something that’s even harder? Especially when they’re just starting out? (Like those advanced, “cutting edge” nutrition or fitness protocols that “celebrity models and Marvel heroes use.”) The reality… Fat loss tactics don’t need to be complicated. In fact, the “boring” stuff totally works—and is a lot more doable (and certainly more sustainable) than pretty much any “extreme” plan. We need to stick to the boring old basics. Go for walks. Lift heavy things. Keep yourself active throughout the day. You don't have to kill yourself with orange theory or crossfit. You don't have to run a marathon. It's great if that is what you want to do. But to lose the belly all you need to do is be consistent and have a plan to stick with the basics. If you need any guidance on what the basics will look like for you follow me on IG @guyfitz1266 or on Facebook- Guy Fitzgerald or you can book a free call with me