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Bear sprayed myself…twice! Learn from your mistakes

The other day I was talking to one of my clients about making the same mistake twice and it reminded me of the story. When I was in college, in the great state of Montana, I'd go to my aunts and I would hunt elk and deer. I know what a very Montana thing to do right? Anyways she gave me the key so I could unlock the gates up in the mountains. On my way back down I noticed on the keychain there was this fancy lighter. When I went to turn on the lighter, cuz I was kind...

Sharon lost 4 inches from her waist :-).

This week the studio is closed, but I wanted to share and celebrate Sharon’s success. This is a message a got from Sharon, when she first started her waist measurement was 41.5 inches :-). “37.5 this morning!  Of course, that was before I'd eaten anything. But I'm happy!!!!!” The secret to Sharon’s success is her commitment  and consistency. Despite a full time job and numerous responsibilities Sharon chooses to follow the exercise plan and log her food. Her results speak for themselves. This is what Sharon had to say. “Wanting to improve your fitness while spending quality time with your spouse? I strongly encourage...

Do You Just Wing It and Pray for the best?

Axel’s lego house, no directions we winged it : ) The other day Axel and I sat down and created a house or restaurant depending on when you asked. Normally, Legos come with directions and there's a step-by-step process that you follow to get from point A to point B. However, we couldn't find the directions and honestly I don't think it would have mattered even if we did find the directions. Axel just wanted to take action and start moving and doing something. Axel didn’t have the patience or the time to sit down and formulate a plan of action....

Jarett called me on my crap :-)

Yes, you read that right Jarett, the other trainer at just you Fitness Winston-Salem called me out on my crap :-).   I was complaining that I wasn't dropping weight as fast as I would like. And I wanted to make it happen a little bit faster, but I didn't want to have to do two things required to make that happen :-). Does that sound familiar? I'm sure it does. What Jarett said was, “There's two key main philosophies. The first is, the quantity of food you eat equals your scale weight. The second is, the quality of food you eat...

How YOU CAN LOSE WEIGHT “Mindlessly.”

So last week we talked about the Mindless margin. To give you a quick summary, the Mindless margin is what allows us to eat and gain weight mindlessly. But here's the good news, we can use the Mindless margin in reverse and actually allow it to help us lose weight. So instead of mindlessly overeating, we need to learn how to mindlessly under eat to lose weight. What Dr. Wansinnk claims is that there is a Zone in which you do not notice if you eat more calories or fewer calories. Take this for example, if you eat 600 to 1000 calories a day,...

Mrs. Brown lost 3 lbs by eating more protein and logging her food.

Today's post is short and sweet. A client of mine lost 3 lb in the course of 3 days (NOT TYPICAL). The same client had previously been stuck on the same weight for about 3 weeks. The good news was that she been faithfully logging her food and documenting everything that she consumed. This allowed us to have data to see what was keeping her stuck at her current weight. Now, an important side note, unlike most people, this client actually logged everything she put into her mouth. So we had real day to day data. It wasn't, “I had some of this...

Be nice and complement a stranger this week…daily :-)

This week I'm going completely off the reservation. This week's challenge is going to be a legit challenge, it's going to be fun, but it'll likely be a bit awkward :-). This week I want you to give a genuine compliment to at least one complete stranger everyday :-). Why do I want you to do this? There's a couple of different reasons. First off, when you compliment someone you give them a little, “pick me up.” You like when someone compliments you and gives you a little boost right? So, instead of just being a receiver,  I would love for you to...