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FHP 416 – You Don’t Have To Deal With…

FHP 416 – You Don’t Have To Deal With…

by | Apr 19, 2022 | podcast

I know I’ve personally been guilty of this even…

The comparing where you see someone else’s success in, well, really any aspect of life and you think…

“Yea well they didn’t have to deal with (insert thing you think is holding you back).”

But that is a self-limiting belief.

And honestly not beneficial as a thought in any way, shape or form.

It does nothing to move us forward and only reinforces the belief we are somehow unable to find a way forward.

But the simple fact of the matter is, life involves sacrifices no matter your situation.

And we each have our own priorities and values.

If we CHOOSE to bring something into our life, if we CHOOSE to make something a priority, we have to understand how it will impact other things.

And this isn’t a bad thing. There is no right or wrong to what we should or shouldn’t value or prioritize.

But each time we do put something first, we do automatically push other goals by the wayside.

And we can’t BLAME those things.

Instead we need to identify what truly matters to us and find ways to work around or balance the things we want.

We need to find ways to even adapt our values.

Often I hear…

“Well you don’t work 8 hours a day and then have to go home and cook for a family.”

A. You never truly know someone else’s situation to compare.

B. Ok so if you feel that work and family are priorities in your life and you WILL always put them first, instead of blaming them, what is something you can do to work AROUND them?

Sure you may have to sacrifice gym sessions at times. But then how can you steer into that and plan out something quick at home?

We have to remember we’ve CHOSEN what we value. What is a priority to us.

And to ever move forward with other goals lower in that list, we need to find a way to make them matter to the things we value most so we still find a way forward. And we even need to find ways to do the MINIMUM when these other things need to come first!

So how can we stop making the excuse that someone else doesn’t have to deal with something and instead embrace the priorities we’ve set and work around them to move forward?

#1: Focus on small changes.

Too often I think we believe we need these sweeping changes to get results when small changes really add up. Focus on the easiest changes first too to build momentum.

Like maybe you chance one meal that doesn’t at all impact your family dishes. Or you just set 5 minutes to roll out before bed.

But small changes build momentum.

They allow us to build around what we value and want to prioritize. They can even help us realize changes aren’t that hard or can fit in our lifestyle.

They can make it feel like our whole ecosystem doesn’t have to be changed.

#2: Tie your new goals into your current values.

If you want to lose weight, how can you tie this into the fact that your family is your priority?

Will this allow you to do more things with them? Keep you strong to chase after grandkids? Inspire your kids to love their bodies too or realize their own strength and abilities?

Can you get them involved in making fun new macro friendly meals? Test out new desserts or breakfast recipes?

Can you get them doing more activities to get moving? Like maybe catch in the backyard or evening walks with the dog? Pull ups on the playground as they play?

Could you even be watching TV with everyone and try some commercial workout breaks?

#3: Think in terms of minimums.

Too often we think about all we have to do over setting a minimum to get consistent. Sure maybe you like to usually get to the gym 6 days a week, but if you’re struggling with consistency due to your new job?

Instead of saying “Well I can’t get in my usual training sessions because of my new hours so I won’t be able to get results” so that you give up, set a minimum to make it through this time and at least maintain your results.

Too often we believe we need this ideal, to do MORE, to get results, when less is more because of the consistency it creates even during the toughest times. Small changes during tough times, when life works against us, really add up!

Even just make one small tweak to one meal you’re eating. Make one dietary change instead of thinking you have to go from doing nothing to everything.

Seriously even just tracking alone makes you more accountable!

#4: Assess if your priorities will change…

I think sometimes it even boils down to us realizing this IS our life. This IS what we value. Those ARE our priorities.

And if this is the reality, we need to stop blaming it.

We need to assess if this other success we are jealous of is really something we want. We have to recognize that there is sacrifice any time you prioritize something as something else has to fall by the wayside.

So you need to assess and OWN your priorities.

And then find ways to do something to achieve other goals knowing that they aren’t as valued to you. This may mean knowing that weight loss will be slower as you’re doing the minimum.

It may mean that you need to switch your workout routine.

Stop focusing on someone else’s ideal, someone else’s journey, someone else’s priorities.

Stop blaming your own values.

We’ve chosen what matters to us and the only way forward is to find ways to strike the balance right for us.

So stay focused on what YOU need to succeed.

15 FAT LOSS TIPS That Changed My Life

15 FAT LOSS TIPS That Changed My Life

by | Apr 17, 2022 | Blog, Diet, fat loss-featured

Struggling to lose weight? Need that little tip to kickstart your results?

Well let me save you a lot of wasted time and effort experimenting to find what works and share 15 tips I’ve found to make all the difference in my results.

CHECK OUT THE FULL VIDDEO BLOG BELOW:

1: Working In Foods You Love First

For me this is dessert.

Often the thing we love most is the least healthy for us so we cut it out first. But we need to do the opposite and actually PLAN IT IN FIRST to work everything else around it and create a lifestyle balance.

When we cut out the foods we love, we sabotage ourselves. Restricting them just leads to us wanting them more and ultimately binging on them and falling off our plan.

Work in the foods you love so you want to stay consistent with the healthy lifestyle you are building!

2: Quality Does, And Doesn’t, Matter

Obviously whole natural foods are best for our health.

But you can STILL overeat healthy foods.

If you’ve been frustrated not seeing weight loss results while thinking “My diet is healthy and clean,” realize that your portions could still be off.

And we also need to stop making ourselves feel guilty for enjoying some not so quality foods as we strike the balance right for us.

Follow the 80/20 rule, consuming whole, natural, nutrient dense foods 80% of the time while still enjoying the not as quality foods you love.

And remember, portions still really matter!

3: It’s Not Forever

Nothing works forever.

While we want to make true habit and lifestyle changes, we need to realize that our needs and goals will change with time and our diet and exercise routines will need to adjust and adapt as well.

You’re building a foundation with the changes you’re making but you can’t get so tied to something you aren’t willing to adjust with time.

Focus on truly LEARNING the fundamentals and basics so you understand how things work for you so you can adjust as you need when your lifestyle and goals change.

4: Keep It Simple, Butthead

It’s so easy to get caught up in all of the options out there. And it isn’t stupid to want to overcomplicate things.

But we do need to keep it SIMPLE if we want the best results. As the more details we add all at once, the more our attention gets divided and the harder we make it on ourselves to dial in the big picture plan, which matters most.

We’re being a butthead, and I mean that as a slight term of endearment, if we start worrying about details like meal timing and supplements and best foods for fat loss before we first simply get consistent with our workout routine while dialing in our overall macros and calories for the day.

So set a few big picture things to start with and get consistent with before you worry about anything else!

5: Stop Overcorrecting

We’re human.

There will be days that don’t go as planned, days we just aren’t motivated, days that we just “mess up.”

But instead of feeling guilty, instead of trying to do more the next day to make up for it, we just need to get right back to those habits.

We need to do what we can as soon as we can to just MOVE FORWARD.

It’s like if we get a flat tire, we don’t slash the other three! Nope. We fix the flat or call a tow truck so we can get moving forward as fast as possible. Don’t make the situation worse.

Don’t try to do more to correct it as that will also often backfire.

Just move forward.

6: Focus On Strength Training Over Cardio

Our workouts should be about more than just burning calories. So while we may burn more calories in a single cardio session over a strength session, this shouldn’t really be our focus.

Training is about becoming functional stronger and moving our best.

And if we want to really improve our weight loss efforts, we need to focus less on how many calories we burn in a single session and more on how we can increase our lean muscle mass to raise our metabolic rate and burn more calories even at rest.

So focus on strength training to actually see better results faster, especially as we get older. Since it becomes harder to build and retain lean muscle, we want to do everything we can to promote better muscle hypertrophy!

7: You Can’t Just Listen To Your Body

We wouldn’t be struggling to lose weight if we could just eat intuitively. Intuitive eating needs to be learned.

So if you’re trying to achieve body recomposition, you won’t be able to just listen to your body and eat according to its cues.

Our body don’t like change and they believe the state they’ve been in, the weight you’ve been at, is normal. So your body will resist any weight loss efforts.

You’ll feel hungry.

There will be mental struggles as you make changes to habits you’ve always done.

But change requires change.

8: There’s No Quick Fix

Plain and simple, change doesn’t happen overnight. And even expecting to reverse 10 years of weight gain in a single year, is truly overnight results.

The longer we’ve had the weight on, the longer we’ve been repeating habits that don’t work, the longer it will take to see changes.

And often the closer we get to our goal, the slower the progress will be especially if we are trying to see true fat loss and not just quickly lose weight on the scale through glycogen depletion and water weight being lost!

So get ready to focus on consistency over doing more to get results faster. We can’t out exercise or out diet time!

9: Recovery Is Key

Often we try to do more by training longer and harder and cutting out more from our diet.

But often the MORE we really need is more rest and recovery.

Those “easy” recovery sessions, when we relax and sleep and de-stress, that is when we are actually repairing and seeing the benefits of our hard training sessions and changes in macro ratios.

Without recovery time, you are just going to keep beating yourself down instead of ever allowing your results to build up!

So prioritize sleep. Plan in rest days. Do that rehab work! It may not “feel” beneficial but it is truly what makes your hard work add up!

10: Avoid Restriction

Often we cut out more in an attempt to get results faster. But all this does is make our habits unsustainable.

It’s what makes us feel like we just don’t have the discipline, self control or willpower to see the results we want.

When really we just aren’t being realistic. We aren’t basing things off of our needs and goals.

Don’t focus on cutting out. First focus on small swaps that feel like the smallest changes and realize there can be a balance.

Even start by doing the MINIMUM, knowing results will snowball.

11: Be Active

The more you do, the more you do. And when we stay active, we often want to do more things that keep us moving in a positive direction.

It’s much easier to get lazy and eat extra crap when you’re just lazing around.

So get moving.

Go out for walks. They’re a great way to burn more fat and get in more movement without stressing your body.

But get active and stay.

Especially the leaner you get and closer to your goal you get, as you’ve been in a deficit for longer, the more your body may actually move less to conserve energy.

Be conscious of this and make sure to make an effort to stay active throughout the day!

12: Macros Over Calories

Macros matter most for sustainable results. The ratio you use may impact the calories right for you and impact how full you feel.

And higher protein ratios can help prevent unwanted fat gain if you are in a surplus while helping aid in muscle mass retention during a deficit.

Actually high protein ratios are the only ones shown to even help you build muscle while in a deficit.

So let your macros then dictate how you dial in your calories. Don’t just focus on calories in vs. calories out!

13: You’re Not An All Or Nothing Person

Often we think if we can’t do everything at once, there is no point in doing anything.

This not only gives us an excuse not to start but it makes us feel like we’ve failed if one thing doesn’t go as planned.

But results don’t happen because of what we do when we are perfect. From doing more for a week.

They happen because we stick with the minimum consistently day after day.

Remember that small changes build. And that the more we can ingrain one habit, the easier it becomes to replicate even on days we don’t feel like it.

So focus on those small changes and set some minimums you know you can hit so results can snowball.

14: Stop Doing More

The simple fact of the matter is, you can’t out exercise or out diet time.

And often the more we try to rush results, the more we simple deplete our self control and willpower so we can’t stay consistent long term.

Many of us have repeated this restriction, binge, guilt cycle.

We do so much, burn ourselves out with the restriction, end up binging, feel guilty, fall off, then can’t get back on track for a bit and even dig ourselves more of a hole to crawl out of.

Focus on small sustainable changes. Realize results simply take time and get ready for the long haul celebrating those daily habits as wins themselves.

And I saved the best for last…

15: Tracking

I know people hate on tracking for being restrictive, tedious, boring, annoying, time consuming, frustrating.

But what we measure, we can manage.

Tracking gives you an accurate picture of what you’re doing both diet-wise and in your workouts so you can make accurate adjustments.

If you want to create the right portion sizes for you without having to cut out the foods you love, you need to track.

If you want to make sure you’re getting stronger and progressing in your workouts, you need to track.

So as unsexy and annoying as it is to start, it truly is the best way to avoid wasting time and know what is and isn’t working!

SUMMARY:

So if you’ve been struggling to see results, start with even just one of these tips as your focus and BUILD. Because the hardest part is getting started and the more you do, the more you’ll want to do.

We just often need to get that ball rolling!

Ready to create your own recipe for results?

–> The 3-Step Recipe For Fabulous Fat Loss Results

FHP 415 – Why Change Is Such A CHallenge

FHP 415 – Why Change Is Such A CHallenge

by | Apr 12, 2022 | podcast

I definitely come at this from a personal perspective and one of a person who really freaking hated change growing up.

My mom loves to tell stories about how I wouldn’t sleep like a month before school started because I was so nervous about the new year.

And I went from this person who sooooo didn’t like change to a person forced to constantly change it seems like on a daily basis.

I still don’t like it. I like routines and consistency and doing things the way I’ve always done them.

But I also don’t fight change any more.

And I attribute the fact that I have just learned to go with it because I’ve realized why it was such a challenge.

I also own up to my own dislike of it vs trying to downplay it.

But I’ve realized that change is such a challenge because it isn’t really the actions that have to change but the MINDSETS.

And part of making a change is sort of admitting we are currently WRONG in something we are doing even.

The more tied to something we are, the more we view things as right and wrong, good or bad, the harder it becomes to embrace something new.

It becomes hard to shift those very binary mindsets.

It becomes a process of not only embracing new actions, but also new mindsets.

And that means UNLEARNING THE OLD as we LEARN THE NEW.

It’s that unlearning and retraining process of not only the body to some extent but also the mind that is hard.

That’s why I wanted to share a few things I feel have changed my perspective on change and made me a bit more easily adaptable even though I still don’t like it haha

#1: Realize It’s Not Part Of Your Identity

So if you think about what is often hardest to change, it’s things most tied to our identity.

The more we think something reflects on our worth, how smart we are, how people really perceive us, the harder it is often to make a change to it.

The more we perceive something to be part of our worth and identity, the harder it is to change.

But so much of what we act like is who and what we are…well…it really isn’t.

I know it’s why often even diets become religion.

We start to fall into a camp and define ourselves by that camp instead of seeing opportunity in other perspectives.

But the honest truth for most of us is…these are just phases in our life.

We will join many camps. Go through many groups on our journey to self discover.

Most of what we do and the habits we implement aren’t truly who we are, they are different outfits we wear.

So realize that these beliefs, while yes some are your identity, many you shouldn’t hold on to so tightly but embrace as part of your life now, being even WILLING to allow them to change as you learn.

But the more you find that solid identity and realize the other things are just a part of this current situation, the easier it is to shed the things that ultimately don’t serve you best.

The easier it is to unlearn the old while embracing the new!

#2: Realize Things Really AREN’T So Binary – Life is truly an annoying continuum

The most annoying answer when someone asks a question, that I also oddly love giving is, it depends.

And it’s because many things really do depend on so many factors.

Change is also easier when we realize that there isn’t a true right or wrong, good or bad.

There is opportunity in options!

The more we embrace that and see things as an experiment the better off we’ll be.

#3: Set End Dates To Create Change

Too many of us start things thinking THEY WILL BE THE LIFESTYLE we’ve been looking for.

I start things now thinking, “Well this will be a fun experiment. Let’s see how it goes.”

Everything in my opinion now has an end date. A date at which I assess what does and doesn’t work.

Not only does it help me actually better whole-heartedly implement the plan BUT it also helps me embrace that something may need to change or that it may not be the right thing.

And if it does work out?

Then I fully embrace the change as something new and move on to the next experiment. I slowly build and add pieces even to my identity that match…also realizing there will probably be another experiment along the way that tests them.

SUMMARY:

So much in our life evolves and our priorities will shift.

It’s a good thing.

But we have to realize that we need to be fluid and embrace changes. It doesn’t mean that we don’t take a stand with things. That we don’t have solid beliefs.

We will always filter things through a lease.

But it just means we need to be open to new perspectives.

Because the more we fight changes, and feel like changing a habit is changing our identity, the less likely we are to truly see growth!

The Best Inner Thigh Exercise You’re Not Doing

The Best Inner Thigh Exercise You’re Not Doing

by | Apr 10, 2022 | Blog, Bodyweight, Core, Exercises, Pain Relief

Do you want to tone and strengthen your inner thighs?

Then this move is exactly what you’re looking for!

While we want to make sure we include compound leg exercises in our workout routines that work our entire leg while targeting those adductor, or inner thigh muscles, we also want to make sure that we complement that training with some isolation moves to really hone in on this stubborn muscle group.

That’s why I want to share one of my favorite moves so you can target your inner thighs and really feel them working while improving your knee and hip stability as well.

And bonus!, you’ll work you’re entire core, especially those obliques and even that glute medius, to target two other stubborn areas the love handles and side butt!

So what is this amazing inner thigh and core move?

It’s the Bench Side Plank Adductor Lift or the Copenhagen Plank!

This move is deceptively hard though so be conscious of the cues as you set up and watch for the modifications so you can make sure you adjust the move to fit your current fitness level, needs and goals!

Better to regress and build up than to use a variation we haven’t yet earned!

Bench Side Plank Adductor Lift Form:

To do this move, set up on your side with your elbow under your shoulder and the inside of your top foot on the bench.

Dorsiflex that top foot hard, pulling your toe up toward your shin to create tension through that lower leg. This tension will protect your knee as you hold the side plank.

Lift up into a side plank from your forearm with your bottom foot on the ground and your top foot on the bench, pressing down hard into the bench. Make sure your shoulders aren’t shrugged and your elbow stays under your shoulder so you can properly engage your upper back.

If your elbow sneaks out beyond your shoulder, it will put more strain on your neck and shoulder.

Engage your upper back and feel your bottom oblique and glute medius working even to slightly allow that bottom leg to hover off the ground. Make sure you aren’t twisted to face toward the ground.

Feel the adductor of your top leg working already as you hold in this position. Again do not relax that top foot.

Then holding the side plank position, lift that bottom leg up to meet the bench. Feel the adductor or inner thigh of that bottom leg working to lift.

Move slowly lifting and lowering back down. You can touch the foot down, but do not disengage your core at the bottom. Feel your bottom glute medius and oblique working to keep you lifted in the side plank.

Perform all lifts on that side then switch sides.

Modifications:

The first way to modify this move is to hold the side plank with your knee on the bench or even upper thigh.

This reduces the strength and stability demands, especially if you’ve had knee issues in the past.

If you don’t have a bench, you can of course always use a stair, couch or table, but you can also completely modify this movement off the ground.

From the ground you will just stagger that bottom foot in front to then be able to lift.

One further modification if the side plank is a bit too much currently on your shoulder and core, is to switch to an incline variation using the bench with your elbow up on the bench. You will then stagger your bottom foot in front to perform the adductor lift.

Using the incline reduces the load on your upper body and can be good to help you build up.

If you’re fully starting at the basics, you can even perform this movement fully lying on your side; however, this does reduce remove the core bonus you get from that side plank position.

SUMMARY:

Remember that doing a harder variation is not better if you can’t focus on the correct muscles working.

Often people end up demonizing moves not because the moves are bad but because they didn’t use the proper recruitment patterns or did a harder variation they haven’t yet earned.

But pick the variation that matches your needs and goals to work those inner thighs while improving your hip and knee stability and core strength!

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FHP 414 – DO It Anyway

FHP 414 – DO It Anyway

by | Apr 4, 2022 | podcast

Motivation is fleeting. When we are just motivated other things easily take priority. We do things when they are convenient for us.

Now discipline…

When we are disciplined, no matter what else is going on in our life…well we do the things we should anyway.

But how do you become disciplined?

I think there are a few key components to discipline…

#1: Priorities

What we value, we find time to do.

If a change is a priority to us, we are going to find a way to make those changes and keep implementing them.

So if we value a new habit, an ultimate goal, we are going to find a way.

But then the question also arises, how do you make something new a priority when you have so many other things in your life going on.

1. I think we need to recognize that getting started is the hardest part. That if you can prioritize something new to start eventually it WON’T take as much thought to do.
2. We can base changes off our current lifestyle.
3. We can put the NEW first.
4. We can realize how this new goal ADDS to the other components of our life we value.
5. We can set motivation end dates and really understand WHY this new things deserves our full attention.

#2: Habits

Discipline boils down to habits.

But habits aren’t easy to change as it isn’t just learning a new way of doing things, it’s unlearning the old instinctual ways of doing things too.

And all new habits often feel weird because they aren’t what we are naturally doing. What we are naturally wanting to do is what we’ve always done.

And motivation is what gets us started. But to keep doing the habits, we need to truly VALUE them.

We need to know WHY they are important.

We also need to have made them small enough that we aren’t just constantly trying to out willpower everything.

Life is going to get in the way.

The more we’ve found ways to even just start implementing the minimum, the better.

While we may feel like all or nothing people, we need to realize that doing too much at once relies on willpower and motivation which won’t last.

We need to find ways to create habit changes we can easily replicate. Habits that keep us disciplined!

#3: Mindsets

Whether it is setting priorities or creating new habits, everything relates back to our mindset.

If we want a change, we have to truly embrace the changes, not slightly fight against them.

Not do one action but think something else.

We have to value them and understand why they are necessary.

We can’t for long just force ourselves to do something because we should or someone else said it was good.

We need to VALUE what we are doing.

That means BELIEVING in the changes you are going to make. It means BELIEVING in the habits. It means believing there is a greater purpose to what you’re doing.

Discipline comes from having a purpose. The mindset that you will do these things because that is the person you are. These things are things you value and the overall goal is the most important thing even over momentary discomfort.

So as you seek to make changes, as you want to find a way to do something ANYWAY even when you aren’t motivated, you need to find ways to create discipline!