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How and why you should stop fat shaming yourself
Posted on Apr 11, 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...
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Lessons from literature: Moby Dick
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 ...
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How to get your portions under control with moderation
Posted in Fat Loss, Fitness, Diet, Nutrition on Mar 27, 2019
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.
First though,...
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Quick guide: How to kill your snacking habit
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...
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What is the best way to warm up for barbell exercises?
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...
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How to stop feeling so anxious about fitness
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...
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6 simple ways to fall asleep when you can't stop thinking
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 ...
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The 6 foods pretending to be healthy that sabotage your nutrition
Posted on Feb 06, 2019
If you have no integrity it’s easy to make money.
It’s easy to market snake oil and bullshit because you’re not limited by those pesky facts.
For example, butter coffee, Trump, need I say more?
Marketers are extremely good at what they do. They know exactly how to tap into someone’s insecurities and desires to get them to buy.
Frustratingly, this only makes the already difficult path to lifelong fitness even more confusing, demoralizing, and seemingly pointless.
If you think you’re eating well, yet you keep gaining weight, you’re going to wonder what the point is. Why put in the effort to cha...
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How to overcome the fitness perfectionism that kills progress
Posted on Jan 30, 2019
Most people treat weight loss like a light switch.
They’re either on a diet or off a diet. They’re either on plan or off plan.
They’re either sticking to their diet perfectly or “My diet is ruined because I caved and ate a cookie. Screw it, might as well eat the whole bag”.
Today, I’m offering you an alternative to this stressful way of thinking. Because the all-or-nothing mentality doesn’t serve you. It won’t help you reach your goals no matter how hard you try.
I’m going to show you the mindset I encourage my online 1:1 coaching clients to adopt. This mindset shift will fundamentally chang...
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Want better portion control? Here’s what you need to know.
Posted on Jan 23, 2019
My friends and I used to “full dial” each other in college.
Ya know, instead of drunk dialing.
Whenever, one us ate too much we’d call up the other and tell them about how full we are.
“Duuuuuuuuuuude slurred speech (incomprehensible)
“Eh? What time is it right now? Why are you calling me so late? grumble grumble”
“Duuuuuuuude. I’m sooOOoOoOOo full right now. Like soo full. Dude dude dude… Dude, I love you.”
We were not good at portion control.
Portion control is an important skill. Most people, even if they don’t take childish glee in telling their friends how full they are, aren't good at it...