12 days of fitness, Day 8

The 80/20 Rule and the 3-Exercise Workout

The 80/20 principle suggests that we can often get 80% of the benefits from just 20 percent of our efforts.

Do you want to know what that high-leverage 20% is in your fitness routine?

It’s three exercises: Leg Press, Chest Press, and Pull Down.

These “Big 3” are an ultra-efficient way to exercise and strengthen the majority of your body.…

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12 days of fitness, Day 7

Don’t be stopped by the “tried that” delusion.

I’ve seen many people dabble in and discard one diet and workout program after another. It’s easy to say everything failed to work. Now, this can indicate a huge problem…but it’s a problem that’s easy to solve once you know how.

Whenever you think: “I tried that and it didn’t work,” do you actually mean: “I implemented it 100% and proved that it doesn’t work”?…

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12 days of fitness, Day 6

The difference between “outcome goals” and “action goals” can make or break your resolution.

Let’s start with an example: imagine you want to lose 15 lbs., get stronger, and see muscle definition.

Here are the two different types of goals you might set:

    a. I’m going to lose 15 lbs in the next 3 months.

    b. I’m going to go to the gym at 7:30 am, 2 times a week, Mondays and Thursdays, for the next 3 months; and I’m going to eat according to dietary principles “z” exclusively for the next 90 days.

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12 days of fitness, Day 5

You can’t achieve your goals unless you do this…

Make your goals as specific as you can.

To the extent you’re not clear about what you want, your chances of achieving any of it go south. Being specific doesn’t guarantee you’ll get there, but it can improve your odds a lot.

So, take your list (you have a list somewhere, right?) and, if these goals are important to you, find a way to be more specific.…

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12 days of fitness, Day 4

The minimum effective dose: a 2-minute workout.

What is the minimum effective workout that delivers exercise benefits?

This is an important question; there can be hectic moments in life when you just can’t fit in the routine you originally committed to. Instead of doing nothing, I like to have a fallback for those times: the bare minimum effective dose.

So what is that minimum?…

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12 days of fitness, Day 3

Beware of the performance trap.

We typically expect that as we get in better shape, our workouts will feel easier. We’ll feel stronger, we’ll get less winded, and we’ll be able to last longer. We’ve all experienced it, and that’s the way it works…right?

BUT, there’s a mistake–and a trap–in this thinking that I want to point out.

A quick personal story: when I was running track in college, I was a reasonable runner, but I had never been able to swim well.…

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12 days of fitness, Day 2

Day 2: Think a little about your goals.

Are the things you want good goals? Will you feel motivated to work to achieve them? Will achieving them actually bring you more happiness and a better life? It’s especially important to think about what you want to be true about your life, and whether the goal you’re setting will actually move you closer to that.…

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12 days of fitness, Day 1

Happy New Year!

It’s the first of the year, and I’m finding myself taking stock of where I am and what I want to improve. Perhaps you are, too. I thought I’d share some of my thoughts and maybe hear some of yours.

So I’m calling the first 12 days of January the “12 Days of Fitness,” and I’m planning to write a thought each day that will be brief and helpful.…

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Myth: Gluten-Free Foods Are Healthy

I’ve been wanting to write about this topic for a while, so please let me know what you think.

I’ll start with two myths from an article I just read called 5 Biggest Gluten-free Myths

“Myth: Gluten-free foods are healthy.” The truth is that foods labeled “gluten free” often contain more sugar and carbohydrate than their gluten-containing counterparts.

“Myth: A gluten-free diet will help you lose weight.

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Thought of the week (and video of Seth!)

Seth is now 9 months old. And I have video of his first foray into fitness coaching…below!

But I also have an insight that came up this week…

I lowered a client’s usual weights by 1/3. She commented right away how light the weights felt. But soon she was working every bit as hard as usual. Afterward, she commented in amazement that it felt just as challenging as always…it just took a bit longer to get there.…

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