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Scale stopped moving?

Do you freak out when you are eating right and working out and the scale just stops moving down? If you said, “No” you are either a liar lol, or a dude who is trying to pack on the pounds. I got a message from one of my clients who was worried because her weight loss had slowed down after the course of 4 weeks. In the first 4 weeks she had lost 10 lbs, which was 7.5% of her total weight, which is really good. Now, in week 5, she has been stuck at the same number all week and...

Is constantly changing up your workout routine a good idea?

I will answer this question with a little story about my son Axel. As you know, last week was Valentine's Day, lots of chocolate. As such, Axel needed to write down all his classmates names into their individual cards. Axel is 5, but he still in preschool and he really doesn't enjoy writing his own name, much less his classmates names. As such, Beth broke down this card writing process into tiny little repetitive steps. Beth had Axel write down five names, on five different cards, once a day, every day, until he had finished. If Beth had changed up...

More isn’t better.

Today I am going to be busting the idea you need to spend hours a day working out to get results. So often we think more is better and that is not the case. Trust me, I made this mistake. This is a flawed idea and it goes right at the root of humanity. What I mean, is we as humans always think for whatever reason more is better. We think if we spend two hours in the gym, we will get twice as good as results if we normally go for an hour. Or we think 30 minutes is just...

What Movements Should I Do To Lose Weight?

The other day I talked about how you need to choose movements that are compound movements, which force you to active large muscle groups and even your stabilizer muscles like your core. The best movements are Squats, Lunges, Deadlifts, Presses, and Pulls. The mistake most people who want to lose weight make when they create their own program is that they focus on isolation movements (Curls, tricep extensions, leg curls, leg extensions, stuff like that). Today I am going to recommend that you also avoid using machines as a general rule. Machines aren’t bad necessarily, but they are GREATLY overused....

My plan listed below and after one day I went from 237.5 to 229.8.

I have a favor to ask from you ;-). I would like you to help keep me accountable. After the Super Bowl I weighed in at 237.5 pounds. That is about 15 lbs heavy for me lol. Plus, spring is around the corner so I need to start getting my beach body ready lol. Which means I am shooting for 215 lbs. I have my plan listed below and after one day I went from 237.5 to 229.8, which is mostly water weight and salt from the Super Bowl so don’t get to excited. I actually anticipate tomorrow I will...

Is Feeling The “Burn” Good or Bad?

Ok, so I am feeling like busting another myth so here we go. Myth number 2, “You have to feel the burn, if you aren’t, whatever you are doing isn’t working.” This is a half truth at best. While feeling the burn or “the pump” isn't necessarily a bad thing, it isn't the end-all either. When you feel the burn or “the pump” all that you're really feeling is lactic acid building up in your muscles. That doesn't necessarily mean you're getting a great workout. The truth of the matter, is to get a great workout you really need primarily one thing...

My babysitter is sick…:-(

Alright, so my babysitter (Grandma) is sick and I have to watch the kiddos. So instead of some awesome fitness, mindset, or weight loss motivation. I have going to follow the advice one of clients gave me. She said, “Just tell us your sitter is sick and them give a list of ways to avoid getting sick.” :-). I am going to be humble and follow her epic advice lol. Get the flu shot (this is the first year I did, my wife forced me). Stop touching your face! How old are you? 5? Wash your hands after you touch...

PART 2 – 3 ways to reach your weight loss and fitness potential.

Yesterday we discussed how we innately feel a desire to be and do great things, that potential is always present. But there are things that hold us back, there are things we allow to control us. The first thing we discussed was pride and how we need to be humble, seeking advice and accountability to reach out weight loss and fitness potential. Today we are looking into the second you need to reach your weight loss and fitness potential. You need to anchor your roots. All too often we see the newest shiniest object on Facebook, Instagram, or even as archaic as...