diet

THE POWER OF CONSISTENCY

“What should I be eating for breakfast?” “Is indoor cycling a good workout?” “What can I do about my low back pain?” “Should I eliminate carbs completely?”   QUESTIONS. I get a lot of them. From friends, family and members of our health club, Breakthru Fitness.  I love questions because one of my favorite things to do is help people figure out how to address the barriers they face when it comes to reaching their goals.  But over time, I’ve changed the way I respond. I used to jump right in and start “recommending” things for people to do:   “Always focus on protein…” “Be sure you’re getting your heart rate up and pushing yourself...” “Try stretching like this...” “Let [...]

By | 2017-11-03T12:00:24+00:00 November 3rd, 2017|Fitness Tips, Motivation, Weight Loss|0 Comments

THE HONESTY MINDSET: THE FIRST STEP TOWARD CHANGING YOUR LIFE

Do you believe you’re honest with yourself about most things?   Take a minute and really think about that question. It’s hard to be honest with ourselves. In fact, it takes real courage. Why? Because when we’re being completely, totally honest with ourselves, it means we have to examine the good and the bad: what gives us value (“I deserve to be healthy and strong…”)  and perhaps more importantly, what gets in the way of realizing our true potential (“but for some reason I keep cancelling my workouts.”) Why is this kind of self-inventory so hard to do? Because it means we have to take responsibility for ourselves and our choices - and not place the blame on our circumstances. Listen, [...]

By | 2017-10-05T21:48:42+00:00 October 5th, 2017|Fitness Tips, Motivation, Weight Loss|0 Comments

FOR RESULTS, FOLLOW THE “PROGRESS”, NOT “PERFECTION”, MINDSET

Have you ever thought that you’d found the “perfect” program for fitness and/or nutrition and decided to follow it?  And did you adopt this “perfect” program, knowing deep down, that you wouldn’t (or couldn’t!) stick with it long term?  I do that a lot.  Why do we do that?  But more importantly, how do I stop doing that?  How do I move from grasping at unattainable perfection to moving towards real progress?  Here’s how:     THE OVER DOING and UNDER DOING SYNDROME Don’t fall prey to what I call the “Over doing and under doing syndrome…” -- training extremely hard for a long period of time and then getting hurt; eating super clean (no carbs, no junk, no sugar) [...]

By | 2017-05-19T19:51:58+00:00 May 19th, 2017|Fitness Tips, Motivation|0 Comments

PHIL’S SECRET “GET LEAN” EATING HABITS (AKA – YOU CAN’T OUT EXERCISE A BAD DIET)

My philosophy on clean eating has always been to focus on HABITS and not a DIET. Although we do recommend and create meal plans, I prefer the idea of guidelines that promote HABITS vs. DIET.  Why is that?  I believe, if we want to make changes that are consistent, over time, they have to be habit based. Here are few examples: Eat a little less than usual. Sounds simple and it is and very effect. Example: Eat half your sandwich, or remove the bread, split your dessert… see how easy it is? Eat each meal slowly and stop eating BEFORE you are full. Learn to SLOW DOWN and you’ll find you’ll end up eating less. Learn to stop BEFORE the [...]

By | 2017-05-13T18:40:01+00:00 March 3rd, 2017|Nutrition Tips, Weight Loss|1 Comment

WHEN MORE IS NOT BETTER: MINIMUM EFFECTIVE DOSE (MED) TRAINING

A Minimum Effective Dose (MED) is defined as the smallest portion of a drug or other consumable that will produce a desired outcome. How does this apply to exercise and why is this SO IMPORTANT when it comes to training?  Or to weight loss? And why should you even consider it? If I want to drop WEIGHT, isn’t doing MORE… better?  More workouts, more cardio, more dieting.  So, let me ask YOU:  over the long term, how do you think that's been working? More is not better.  In fact, the greater challenge is resisting the temptation to do more.  Exercising MORE can push you to eat more (or worse – OVER-eat more).  Here’s the way to adopt a MED approach to [...]

By | 2017-05-13T18:40:01+00:00 February 17th, 2017|Fitness Tips, Weight Loss|0 Comments

3 WAYS TO INCREASE MENTAL FOCUS, IMPROVE ENERGY AND LOSE FAT (AND IT’S NOT WHAT YOU THINK)

Even fitness professionals have goals when it comes to their strength and fitness.  And I’m no different. I have been training consistently.  I was doing my strength workouts 2-3 times a week, my cardio interval workout 2-3 times a week.  I was pushing myself, and working hard.  But I wasn’t making progress.  So, I cleaned up my diet, too.  I limited the number of processed carbs (fast-burning white carbs like sugar, bread, pasta and rice) I was eating, increased my healthy proteins (chicken, grass fed beef, turkey) and I even starting taking supplements (pre-and post-workout – multivitamins, fish oil, calcium and magnesium) to improve performance and my recovery… There it was, right in front of me… the reason I was [...]

By | 2017-05-13T18:40:01+00:00 February 3rd, 2017|Fitness Tips, Weight Loss|0 Comments

STRENGTHEN YOUR CARDIO WORKOUTS

“The long walk to NOWHERE… “.  That's what I call that long, slow cardio session on the treadmill which is meant for weight loss (or most specifically, fat loss).  The question is:  Is it effective? What if I told you that multiple studies have shown that participants who used ONLY cardio to lose weight OR used cardio along with diet had very little success versus those who focused on STRENGTH TRAINING along with DIET?   The main reason that a cardio-only or cardio-and-diet approach fails is simple:  the body adapts.  It LEARNS, and it learns FAST, becoming efficient, which is NOT a trick you want to teach it if what you want is to drop body fat. But I want to [...]

By | 2017-05-13T18:40:01+00:00 November 24th, 2016|Fitness Tips, Weight Loss|0 Comments

4 WAYS WORKING OUT DEVELOPS A SUPER-FIT MINDSET

I want to continue to explore the idea of training your brain for success.  I am continually reminded that, no matter how “perfect” the diet or workout program may be, it’s getting people to take consistent action that works best for long term success.  And that's what I am always looking for with my clients, long-term success.   We don’t always think about our MINDS when we are training, but not only is exercise good for the body, it’s great for the brain.  I’ll save more on the physiological benefits of exercise for another day and instead explore the psychological benefits of working out and eating lean and clean. I really like the idea of “training” your brain… it’s something we [...]

By | 2017-05-13T18:40:02+00:00 August 4th, 2016|Fitness Tips, Motivation|0 Comments

THE POWER OF DECIDING: DO JUST ONE THING

People often ask me what I believe is the most important step to take when it comes to losing weight and getting more fit. “Should I focus on my diet?”  “What is the best type of exercise for fat loss, cardio or strength training?”  Well, if you’ve read any of my posts, you know I’ve covered these topics.  But I now have to admit I wasn’t exactly right. I’ve discovered that it’s not diet or exercise that must be conquered first:  It’s your mind.  It’s your psychology.  It’s you making a decision… it’s you deciding that losing weight and living a fit life is your vision and it’s what you want. It's the little voice inside your head that is [...]

By | 2017-05-13T18:40:03+00:00 May 13th, 2016|Fitness Tips, Motivation, Weight Loss|0 Comments

AND NOW FOR SOMETHING COMPLETELY DIFFERENT (PART 2)

WILL SKIPPING BREAKFAST AND PUTTING BUTTER IN YOUR COFFEE HELP YOU LOSE WEIGHT AND INCREASE YOUR MENTAL FOCUS? Welcome back to my tale of trying Something Completely Different in order to break through the walls I was hitting during the Nautilus Challenge in reaching my weight goals. If you missed last week’s blog, you can catch up here.  By way of quick review, I had started the Challenge with the goal of losing 10 lbs. of weight…all of which I wanted to come from body fat.  And at Week 6 of the Challenge, I was not seeing any new progress in meeting my goals and I was “stuck”.  So, I decided to try something completely different—Bulletproof Coffee. So, did skipping [...]

By | 2017-05-13T18:40:03+00:00 April 29th, 2016|Fitness Tips, Motivation, Weight Loss|2 Comments