Posted on May 08, 2019
You’ve been here before.
You started a new diet a few weeks ago. And it was going really well. You were following the diet exactly. Resisting the snack bowl at work, your post-work cocktail, and any other things the diet said you couldn’t have.
Now though, your enthusiasm is waning. You’re getting bored. You’re craving foods that are “off limits”. You’re finding it harder and harder to resist the many opportunities to eat things that are off plan. That said, you’re still managing to stick with it.
Until one day, you get home from a really hard day at work and start aimlessly wandering around y...
Posted on Apr 24, 2019
People like to argue about things that don’t matter.
Especially when it comes to fat loss.
People often argue about “the best way” of doing things. The reality is that different things work for different people under different circumstances. What works great for you might not work for your friend or coworker. And vice versa.
So in this post I’m going to offer two opposing strategies for building a fit lifestyle.
Both work. Neither is the better than the other. They’re just different.
And depending on your personality and how your brain works, you’ll probably gravitate more towards one. Or ...
Let’s be honest. Life happens.
You may be well on the path to feeling confident in your body and dropping those 40 lbs. Those 40 lbs that seem like they magically appeared overnight.
You go to the gym a few times a week. You’re eating better and going to bed earlier. All is going well.
You feel like you’ve taken back control of your weight. Like it’s not something you’re stuck with, but something you have power over.
You’re at the lowest weight you’ve been in years and you can see no reason why you’re not going to keep making progress.
Then the holidays happen.
Between lots of traveling t...
Posted on Apr 10, 2019
You might be asking yourself, “Why would Jeff include the word “why” in the title? Surely nobody needs convincing to not make themselves feel like shit.”
You’d be surprised though.
Fat shaming is so deeply entrenched in our society it’s seen as the go to for motivation.
I’ve worked with many clients who intentionally clung onto their tendency to fat shame themselves.
The rationale being they felt their self shaming was the only thing preventing them from slipping even further away from their goals. It felt like that shame was the only thing keeping them together. That if they stopped shaming...
Posted on Apr 03, 2019
Moby Dick might be one of the most boring books of all time.
Half of it literally reads like a textbook for someone who wants to get into whaling.
You get like 3 paragraphs of story, then 3 pages of what is essentially "Whaling 101". And it adds literally nothing to the story. In my opinion, the book could have been half as long and twice as interesting had those bits been left out.
In fact, I can’t say I’ve technically read Moby Dick. Upon realizing the Whaling 101 parts where completely irrelevant to the story, I skipped over them.
So we’re not going to talk about those bits. Because I ...
Healthy eating is both a habit and a skill set.
Today, I’m going to focus on the skill part. Because you wouldn’t try and pick up 300 lbs on day 1 at the gym. You’d work up to it. Same can be said with any sort of skill. When learning a language, you learn the easy stuff first, like “hello” (or “hello world” if it’s a programming language).
With moderating your nutrition it’s the same. You have to start from wherever you are on the skill continuum and move forward from there.
In this post, I’m going to give you a series of progressions to guide you towards eating more moderately.
Posted on Mar 20, 2019
“My meals are actually quite healthy. I think I just snack too much. I think that’s why I can’t lose weight.”
I hear this from people all the time. So I wanted to show you exactly how you can kick your own snacking habit. Because mindless snacking can easily undo your hard work and stall your weight loss.
Whether it’s the snack bowl at work or munching in front of the tv, snacking is a super easy way for loads of sneaky calories to creep in completely unbeknownst to you. That’s what makes it so hard to manage. When you snack mindlessly you don’t know how much you overeat.
While people are oft...
Posted on Mar 13, 2019
Barbells can be intimidating.
Especially if you’re new to the gym, or the fitness game in general.
In this post, I want to dispel some of this intimidation by giving you some knowledge about how to safely warm up for lifting heavy weights. The heavy weights that will build strength and make daily life easier.
Because the more you feel like you know what you’re doing, the less intimidated and the more confident you’ll feel.
First, I want to clear up some jargon.
Basically, when I use the word “warm up” in this article I mean the things you do to specifically to prepare you for your heavy se...
Posted on Mar 06, 2019
Once upon a time, I was a skinny teenager who was embarrassed I wanted to lose fat and become leaner.
I was unhappy with my body. I envied the people who looked lean and athletic, yet didn’t seem to have to work for it. Those guys who just seemed to naturally have a 6 pack. I had zero confidence in himself or my ability to interact with other people.
And because of that, every day I’d do push-ups and sit-ups in secret. I’d check the nutrition facts only when I thought no one would notice.
If someone caught me working out I’d feel horribly awkward, ashamed, and embarrassed. Like I’d been expo...
Posted on Feb 13, 2019
Sleep makes me anxious.
It’s not easy for me.
Sometimes I look forward to being sick because it gives me an excuse to take nighttime cold medicine.
I know I won’t worry about whether or not I’ll be able to sleep through the night. I can be certain I’m going to pass out HARD. I’ll wake up feeling super groggy, but at least I won’t be up at 4am ruminating about some argument I had 5 years ago.
Sleep is as important as nutrition and exercise. Out of the three, sleep is the least in your control.
You can have the best sleep routine in the world, but if you overthink things, if you’re brain just ...