We all have kinks in our armour that we are aware of, whether it’s emotionally, physically or mentally no one is completely immune. Realizing this truth alone will be enough to catapult you far enough, but if you’re wanting to reach every bit of your potential then that requires change. And the best change is usually with your diet, we are only well from the inside out. The book Quick Paleo Meal Prep is a great resource to get your life back in line with your goals, by making failure impossible by removing the bad choices. Once you’ve realized these shortcomings then you have taken action, you will be amazed at what you’re truly capable of!
LOOK AT YOURSELF
Too often we are afraid to stand in front of a mirror for longer than ten seconds for fear that we might notice all our imperfections. Instead of seeing these things to work on as “flaws”, look at them as an item on the to-do list. Do this with your physical body first, and then you will learn how to spot things as something to work on and not a disaster. Once you’ve mastered this I would suggest taking time out to look at what most of your days consist of. I know when I did this I realized I was wasting 60% of my day with nothing…it was a sad reality :/. But you have the opportunity every day to look at the last few days, and analyze the choices you made and how that helped you or if it did anything at all. I know this sounds strange, but to know where to start you have to know what needs fixin’.
You wouldn’t want to pay for a brand new engine in your Ferrari if the only problem was it needed a new fan belt and that’s it.
Now the worst thing you could do is see the things you need to work on worse than they are. Tony Robbins’ quote has stuck with me since the first time I heard it, “See things as they are, don’t see them worse than they are.” So what I’m trying to say is accept where you are and be prepared to make changes. Simply looking at yourself and walking away to do nothing is the sign of giving up…period. Make a plan to change one thing at a time until you’re noticeably different. If that means shaving off your love handles then great, if that means adding an inch to your biceps so you feel proportional then great, if that means cutting out two episodes of Netflix before you go bed to start an online business then great! Just do something to get the thing done!!!
This afternoon or whenever, take 3 minutes to look at yourself in the mirror. Sounds simple but people have been known to cry after just one minute. Look at who you are physically and as a person. Acknowledge the good and write down the bad, this will be your list. Work down the list one at a time, with patients and joy, you’ll be amazed at the changes you can make!
It’s not that your tired all the time, but you just need the energy to make it through the day right? Good food means good fuel, and one sure fire way to ensure good fuel is to limit the options of bad fuel. This can be done by pre-preparing meals and Quick Paleo Meal Prep is the best solution I’ve found so far to accomplish that! And anyone speaking from experience with proper nutrition knows that the quality of foods going into your body is paramount to your success in undertakings.
TO KNOW WHAT’S RIGHT, KNOW WHAT’S WRONG
In this day and age we do more to avoid the stick than we do to get the carrot, so let’s address the stick in our diet. The foods you want to avoid are obviously the things that are highly processed, and a great rule of thumb is that if its in a package and is white then leave it alone! Most foods that are white and processed at all are white due to the addition of bleach or chlorines to make it white. Even if you find the “honey breads”, they were once whitened with chemicals and then died another color to look tan and “natural”. Scary stuff but true. Also if you have the discipline then eliminating sugar is one of the best things you could do for yourself, along with high fructose anything. Our bodies aren’t meant to handle the levels of sugar that are being pushed on us daily. We get used to these high sugar doses and that’s why when you go on a paleo diet you never have that “satisfied”feeling, because we have gotten used to the high calorie content and abundance of sugar in everything, that it feels like we’re starving when it’s cut off.
TAKE SMALL STEPS
Big changes are never changes that last, it’s the small incremental shifts that shift the direction of the future. Start today by cleaning up just one meal per day, just one! Stick with that until it becomes habit and then make another SMALL change. If you keep taking these comfortable baby steps you’ll look up at a much slimmer and more energetic version of yourself! Remember though that this is not about this bikini season or fitting into that dress for a wedding next month, this change is about making a new you for the long lasting future. Anyone can be a flash in the pan and have a great one or two month testimony, but the person you want to be is the one who is consistent for life.
“I don’t fear the man who did a thousand kicks in one day, I fear the man who did one kick for a thousand days.”
Consistency is the secret sauce in life!
Make one change in your diet for the better TODAY, and hold onto that change until it becomes habit. Continue this and you will be able to change anything! Progress is preceded by action, so get to it
If you haven’t already, please check out the YouTube channel
Are you ever so tired after a long day at work that the thought of working out just sounds exhausting? Or you wake up in the morning after snoozing through 45 mins of alarms to avoid the workout? This could be related to your diet, which is easily remedied in the book Quick Paleo Meal Prep, this book outlines how to structure your meal plan and get ahead of the potential hindrances to your workouts. But above all else you need to find a way to get through the 5pm or morning blues, because you could be leaving hundreds if not thousands of dollars in revenue on the table!
WHAT’S THE BIG DEAL ABOUT WORKING OUT?
Well for starters there’s no better way to get yourself firing on all cylinders than to apply a jolt to your system! Let’s look at your morning workout, you’ve been asleep and mostly motionless for a good 5-8 hrs, and I’m assuming your not vibrating with energy once you get your 45 minutes of 5-10 minute broken sleep cycles from hitting the snooze over and over. This isn’t going to fade away as the day goes on either, you might get a pick me up if someone cuts you off in traffic or spills their coffee on you, but the tired feeling will stay with you.
Now I’m sure you know the inverse of this story, you wake up and force yourself out of bed and into your workout clothes, get a decent breakfast and head to the gym. After 45 minutes you would have spent half asleep and procrastinating, you’re now amount the top 20% of performers! You leave the gym with momentum and success on your mind. You get to work and hit the ground running, while leaving the other morning zombies in the dust! You out perform everyone consistently all day, and all because you made one decision to get the day started with activity! The same goes for the afternoon workouts.
WHICH WORKOUTS FOR THE MORNING
You want to do something that’s going to involve as much physiology as possible to get the full benefit. I recommend a compound movement that focuses on STRENGTH! Not only does heavy training get motor skills working, but if your training at or above 80% of your max then you’re involving the nervous system, and you’ll be vibrating by the time you’re done! Follow this up with some high intensity something or other and you have a recipe for a great start to the day! Stay strong!
Don’t skip your next workout, and implement some sort of moderately heavy training followed by high intensity cardio for 4-8 minutes. I promise you that you’ll be able to note a lasting surge in energy for the rest of the day!
I started a YouTube channel as well, check it out here
life is all about balance, yin and yang, hot and cold, fat and skinny. The best way to create this balance is with proper nutrition above all else, which is addressed in the book I collaborated on “Quick Paleo Meal Prep.” This book goes over all the fundamentals of fixing your junk diet and manipulating portions and ingredients to take you from fat to ripped, or skinny to Froning. However this post is about “leaning out” to keep the gains going, whether it’s fitness or business, there’s always a time for rest and recouping.
YOU CAN’T PERMA-BULK
By perma-bulk you know that I’m talking about the people who are always “bulking” with the intention of consistently adding muscle month after month. I’m not saying this is impossible, but I do know that your body has a point of critical mass when you’re constantly shoveling food in. After a while of realizing there will be a constant stream of food in excess, your body begins to store it as fat because that’s its primary method of operations after centuries of living on the edge of survival in the wilderness. So if you consistently shove in high calorie foods with no variation then you’ll only start to see “gainz” around your belt line.
SAME GOES FOR BUSINESS
I know first hand that you can’t mash the gas pedal everyday for too long before the wheels start coming off in one form or another. Whether it’s growing apart from your family or pushing the ones you love out of your life with your constant focus on work, to maintain these great things takes times of intensity and times of rest.
WHEN TO “LEAN OUT”
I’m not a doctor and I don’t play one on the Internet, see your licensed physician before applying anything you’re not used to.
I personally go through a sustained low calorie diet anywhere from 1-3 months per year. This helps to reset the metabolism and give your body a chance to clean out all the garbage it accumulates during the bulking phase. Now I would get down to the point where I have a visible six pack and constantly visible vascularity just for the sake of asthetics and the beach season is usually when this happens. But you can get down lower or somewhat above, as long as you maintain it for at least a month and a half. I use the month and a half as a minimum because your body adapts quickly around the 90 day mark, and if you drastically shift around that point you’ll have the best results from my experience. We will discuss how to lean out healthily later, crash diets aren’t fun or useful for most people. Until then stay strong!
Set a time to go through a “leaning out” phase, whether it’s business or fitness. And make time for family and enjoying the good in life, it’s a struggle at first but the rewards are well worth it! And you’re worth it!
the only people who should lift heavy are those with a pulse, period. And the key to lifting heavy is proper nutrition, which is covered in Quick Paleo Meal Prep. Nutrition is the foundation to fitness, and preparing food ahead of time to succeed eliminates options of cheating so check it out. As for the lifting, I’m not saying you need to go find your grandma and tell her to suck it up cause she’s about to board the pain train in route to a 315 bench record. But I think we can all agree that there’s a requisite amount of strength we all need for daily life.
SHOULD GRANDMA LIFT ?
If you care about grandma then she is the first person you should explain this to. The reason elderly people become so frail later on in life is they’ve trained themselves not to move. I don’t mean they’re zen masters and have found enlightenment through days of stationary meditation, but they’ve sat down for close to 6 hours of the 12 hour days for years and have let their legs deteriorate to brittle sticks. The reason it’s so hard for older people to get up is because it’s basically a one rep max squat from a pause every time! Again I’m not saying older people should be thrown under a bar and made to do 5×5 every day, but at least get the functionality back with mobility work and body weight movements that translate to life.
ATHLETES WHO SHOULD LIFT MOST
I’m about to say something that just might get me banned from the internet folks, so strap in! MARATHONERS ARE THE FIRST PEOPLE WHO SHOULD HAVE RELATIVE MAXIMAL STRENGTH AS A PRIORITY. Yup I just said it, and before you virtually crucify me, hear me out. As a runner your main objective is to move your body long distances right? So if your legs have a constant relative strength threshold then it doesn’t matter how efficient you move, you don’t have the POWER to move your body any faster. You may be able to run longer with that training, but not faster because speed is a product of power or force (force=(mass x distance ) / time ). If you take a runner whose max back squat is 115 for 2, and another whose max back squat is 315 for 2, and they train the same outside of strength. Then the one who squats more will move faster AND more efficiently because he’s used to carrying a heavier load, so when he has to move his body around it’ much easier.
If you’ve never lifted over moderately heavy, get your form nailed down PERFECT for the squat, bench and deadlift. Then take 90 days to follow whichever beginner strength program you want. Mark your mile times at the beginning and end of the program, don’t stop running all together but ease up enough to recover.
i can’t count how many times I’ve heard the excuse (yes excuse is the right word because that’s all it is) “it’s too expensive to cook paleo… Nope, it’s more expensive to eat out like you do, now that’s the truth. With some simple principals like in the book I collaborated with, Quick Paleo Meal Prep, it’s shown that it is in fact easier and less time consuming to cook paleo at home. So let’s get into this and why I can show you just how simple it is.
WHAT YOU’LL NEED
- Stew pot
- Chefs knife
- Deep skillet dish
- Cutting board
- Wooden spatula with slits (I just like the feel of a wooden spatula over plastic)
- Fork and spoon
- Colander for straining
- Hand held peeler
THAT’S IT, no more and no less, I’ve been cooking with these items for years and have never needed to go buy a fancy gizmo or whosahatsit. All together you can get these things for about $90 and you’ll be set for at least a decade!
HOW TO MAKE IT CHEAP
BUY YOUR FOOD IN BULK! I don’t know how to make it more plain, unless WordPress has a super all caps setting I don’t know about. All evidence points to buy from Costco or SAMs to buy paleo foods. Yes you can get a better quality from farmers markets and what not, but this is about pleasing your wallet and not your indie food fetish, so hold onto that thought for later. For now let’s all accept the fact that these big box stores can help us reach our fitness goals much faster. If you don’t trust me then as Nick Massie of paleonick.com, which is where I get a great deal of inspiration for my cooking. The big box stores offer lower prices for the quantities of foods we’re needing, where else can we get 50 bell peppers for a nickle?? We are buying in bulk so that we can prep for a week ahead or even a month if you freeze the meals.
Go to your local big box store and get the necessary ingredients to prep for a week. Then if you want proof, go to target and get the same ingredients for another week and you tell me which price is better. Also visit paleonick for great recipes that are just as easy and entertaining 🙂
there is a difference in the two, and the difference can give you the life you’ve dreamed about, or keep you in the same rut forever. And example of getting things done is the book I collaborated with, Quick Paleo Meal Prep, this took time that was reserved for Netflix and mentally unoccupied time. Through that adventure I learned that time I had previously been wasting on tasks I thought were meaningful were seen as what they were, a glorious waste of time. I could have been growing my knowledge of the paleo lifestyle and other areas 6 minutes at a time, instead of watching 40 different 3 minute clips on YouTube of the same stupid stuff people do. My eyes are open now and I’d like to challenge you to do the same
MY NEW HABBITS
I used to binge on Netflix religiously on Monday and Thursday nights when I could, these nights were like a mental coma that separated me from my problems 45 minutes at a time. Now I’ve set up a “buy in”, for every episode I watch on Netflix I have to do 10-15 minutes of research or some productive activity. The best part is that most of the time around, 8 minutes, I’ll get so caught up in what I’m reading or doing that it might be an hour or so before I get back to Netflix if at all. This has been fruitful in many ways, most of all the amount of meaningful stuff getting done has increased exponentially!
After starting this challenge I realized the amount of “busy work” that gets done is ridiculous. By busy work I mean when you know you have a paper due that could mean pass or fail or paycheck or no paycheck. You’ll sit down at your computer to do the thing, and then you see that you have 3 unread emails from friends or “potential clients” so you respond carefully to them and spend the next hour and a half in a back and forth conversation about nothing with people who don’t want to do what they need to either. Now you’ve cut into the time that you could have spent doing the thing that was gaurunteed to pay you, doing things that made you feel like you were “busy”.
I COULD GO ON FOREVER
But I won’t (because that would just be busy work lol), but you get the point right?? Instead of going home to watch tv for hours take the commercial breaks as an opportunity to do exercise or read or anything besides give your time to be persuaded to give your money to someone else through commercials! Better yet just skip the TV time and talk to friends or family in the room and bond with them in a REAL way.
If you watch tv most nights anyway, then take time tonight to do something productive during commercials. Reading exercise, talk to your spouse or girlfriend etc.. Using tvo is not a valid excuse!