12/31/2023
Today is the last day of the year, and there are many who are setting their resolutions for change.
The new year and its symbolism lends to the idea that we can create a brighter future with a fresh start and a somewhat clean slate.
It’s true we’re always changing, and you can always make the decision to change despite the date on the calendar.
But if now is the time in your life where you say, “The pain of staying the same is too great, and I must change,” then by all means—create that change for yourself.
And also... You don’t have to, if you don’t want to.
You don't have to put undue pressure on yourself, or live up to anyone's expectations, standards, or ideas.
Yes, you can always make the decision to set a new goal.
You can attempt to become a healthier version of yourself in August.
You can start exercising in April
You can start adopting different practices in the middle of October.
You can always make the decision to pursue goals and positive growth.
But if the new year is presenting you with an opportunity — TAKE IT.
This may be the moment where self-awareness is exhibiting itself.
You may be waking up to something you don’t necessarily want or need in your life anymore.
You’re allowed to make a change.
You’re allowed to reach for things.
You’re allowed to want and work towards a better version
Now or any other time.
This can be the starting line.
Or an introduction.
It can also be a celebration.
It doesn’t have to be some cliché New Year’s resolution, it can simply be thoughtful and purposeful intention.
My hope is that if this is something you’re going to pursue, you’ll take action towards it with vigor and courage.
Change takes work and consistency.
You have to show up to bat for it.
It is also completely possible.
All hope is not lost, but it usually requires shedding skin and becoming someone else.
• Write down what you’re after
• Find someone to help guide you and give you direction
• Add some measure of accountability
• Measure your progress in some way (not EVERY way—unless that’s how you’re wired)
Then, if you have the urge to do so, share your story.
In this way, you’ll inspire more people to not give up hope.
You’ll inspire people to create change in their own lives and be courageous in their own pursuit.
Even if it begins with thoughtful intention on New Year’s Eve.
12/05/2023
Don’t work out to eat.
Eat to work out.
04/12/2023
What are the benefits of getting enough protein in our diets?
Getting enough protein in our diets is essential for many reasons. Here are some of the benefits:
Helps with muscle growth and maintenance: Protein is essential for building and repairing muscle tissue. When we exercise or engage in physical activity, we create small tears in our muscles, and protein helps to repair and rebuild them.
Helps with weight management: Protein is more filling than carbohydrates or fats, so it can help reduce appetite and cravings. This can help with weight loss or weight maintenance.
Provides energy: Protein is a source of energy, and our bodies use it to fuel our daily activities.
Supports immune function: Protein is needed to make antibodies, which are essential for fighting off infections and diseases.
Helps with bone health: Protein is important for bone health because it helps to build and maintain strong bones.
Supports healthy skin, hair, and nails: Protein is essential for the growth and repair of skin, hair, and nails.
Overall, getting enough protein in our diets is crucial for maintaining good health and supporting many important bodily functions.
The amount of protein a person needs varies based on factors such as age, s*x, weight, and activity level.
However, as a general guideline, adults should aim for a minimum of 0.8 grams of protein per kilogram of body weight per day.
03/05/2023
Subtle tweaks.
That’s usually all it takes to radically transform someone’s outcomes.
It may not be necessary or helpful to go overboard with changes to a routine.
If it’s too much, too fast, it can have a reverse effect.
We tend to progress in small incremental steps.
It can be overwhelming to try and work out consistently, while also changing our entire diet, and trying to mitigate stress, and get enough sleep, and meditate, and do yoga, and go to the grocery store, and work, and raise kids, etc.
It can be too much.
We might try instead to address the "easy stuff" first.
Getting an extra 20-30 minutes of sleep.
Try that for a week, see how it goes.
Drink an extra glass of water per day.
Try that for a week and see how it goes.
Eat a protein-rich breakfast for a week, see how it goes.
Then, once we’ve included these items into our life and it establishes itself as the new normal, we can incorporate some exercise.
Something really small and doable at first.
Once that's easy, we do a little more, and so on.
This is how one tiny healthy behavior can snowball and turn into many.
It starts with a subtle shift.
1% better every day.
Then, over time, those subtle tweaks compound and multiply.
02/25/2023
Tracking FOOD 🌮
There’s several ways to do it.
- Write it all down
- Take pictures
- Food journaling
- Writing down trends that you see (what time of day you’re feeling hungriest)
- Use an app like MyFitnessPal
- Follow a specific meal plan/protocol
There are other ways I’m sure.
Tracking is awareness.
Just like with tracking spending.
Use it as an awareness tool, and not necessarily a tactic to use for the rest of your life.
It’s not necessary to try and perfectly count every calorie. Aim for precision, but recognize it won’t be perfect.
Awareness is powerful.
In order to change something that could be, it’s imperative to look at what is.
Weight loss doesn’t need to be the sole focus, either. Tracking food might mean we’re more likely to pick healthier food choices.
We feel better and perform better when we eat well.
02/04/2023
Someone once told me that everyone’s metabolism slows WAYYY down at 30 years old.
It doesn’t.
But I believed it for a time.
Part of me was convinced that I was doomed.
Especially when I would do an hour of cardio four nights a week for WEEKS and nothing happened.
My body didn’t change.
I’d get discouraged, defeated, frustrated, and I’d stop. Only to start again a month later.
Metabolism is a complicated series of biological processes (I’ll spare you the details).
Our metabolism doesn’t go from functioning at a 100% to all of a sudden taking a steep nosedive to 60% the day we enter a new decade.
However...
Adults start moving *considerably less*.
—We sleep less.
—We’re more stressed.
—We eat junk to excess.
—Gain body fat.
—Drink more.
—We run on fumes and then make up for it with caffeine
These activities won’t ruin a metabolism forever. But it will account for weight gain, given enough time.
It doesn’t mean that our metabolism is broken beyond repair and therefore we should accept the inevitable.
But if we want things to change, we have to operate differently.
Our metabolism isn’t broken.
02/04/2023