Own Your Reason

Did you start a new exercise program this New Year? What about a diet or nutrition plan? A lot of people did. In the fitness industry where I used to work this was our Christmas, gyms packed to overflowing with hungry new clients and customers yearning to be lean. I’m sure by now you’ve read all the snarky comments about how those same people will give up in a few weeks, complete with statistics and reasons why. I’m not here to do that. In keeping with our theme of Zero BS, I’m here to ask you to ponder for a moment, why you’re doing it.

Let’s get one thing clear from the beginning. There is no wrong reason to go into the gym. I work out for one very simple reason, I want to look good. Now I’m sure from a psychological perspective we could break that down into insecurity, self-loathing, and a lack of self-acceptance, blah, blah, blah, insert picture of ripped guy doing one-arm pullups spouting quotes. I’m not interested in that or in listening to the self-righteous assholes that feel the need to break people down and tell everyone they can, how superior they are. I’ve done it and its a dick move. So I stopped, because if you want to look better, if you hunger for a six-pack or a rounder butt, or bigger arms, that’s okay. That would be enough reason for me to train you.

Sometimes we over think things. Sometimes we tend to read more into actions then need be. Sometimes there is no hidden meaning. Yes if you’re obese or pre-diabetic, there are a whole host of medical reasons why you should work out, but that’s not going to necessarily be the reason why, you want to workout or lose weight. I’ll tell you a secret, whenever a medical client came to me and told me, “my doctor says I need to exercise,” I saw a failure on the horizon. When I heard, “I want to make some changes to get healthy,” I knew we had someone we could work with. If you don’t want to be in the gym, you will find a reason not to be.

While working for a certain ” Constantly varied, functional fitness,” affiliate it was very common to overhear coaches and trainers trying to brow-beat clients into searching for deeper meaning for exercise and training. Well if you’re not “training,” for something you’re just messing around. Clients were constantly pushed towards doing more, more technical stuff, more volume, more effort. I rarely heard those trainers ask, “Client, what do you want?” Here’s an insider secret, most people just want to look better. They want to shed a few pounds, fit into their favorite jeans again, or impress friends at a reunion. Some coaches really need to accept this fact: Most people just don’t care about fitness like you do. They want to feel and look good! That’s it.

There are people actually training for competitions and good on them, but they’re an exception in most public gyms not the rule. We can’t all be “Elite.” If everyone was elite than no one would be. Maybe I don’t want to be a gymnastic God, whether have I have the potential to or not. Maybe, I have a few minutes so I thought I’d go workout, lift some heavy stuff, break a sweat, and get my endorphin high and leave. Maybe that is enough of a reason for anyone.

I get really tired of the constant barrage of memes and quotes and exultation to look deeper, that somehow just wanting to look better is shallow or not enough. Some people need that though, they need it. I need coffee every morning to prevent homicides so who am I to judge. If it’s your why then run with it. Coming from a long time Coach let me lay this out here, Your reason is your own. For me it’s not so important why you walked through the door, but that you came at all. So if I can help you get the best results on your why, and the best return on your investment of time in working out I will. We’ll save the why for a cold beer afterwards.

Tomorrow we’ll go over a short list of the exercises and moves I think, have the most return on your time investment for looking good, losing, weight, and getting healthier overall.

Wanting it!

Let’s talk for a moment about “wanting it,” and for the sake of clarity we will say that “it” is health and fitness, strength, weightloss, or a similar goal. A lot of people tell me all the time how bad they “want it.” Everyone wants something. If wanting it was all it took then there’d be 300 million billionaires in America. If wanting it were all it took to win there’d be 130,000 CrossFit Games champions every year but there’s not. The Denver Broncos wanted to win the super-bowl so did the Seattle Seahawks, the difference was Seattle went out and did it, they got it done. Seattle executed a plan to take them from contender to champion and along the way did whatever it took to make that plan a reality. They didn’t sit back and pray for someone to give them the Lombardi trophy. They didn’t think about it, wish for it, talk about it and tell everyone around them how much they wanted it, they just did it.

 
Talk is cheap my friends and I’m no longer buying. I’m tired of hearing how bad people want it then watching them going through the motions, and wondering why “it” remains just outside their reach. Fitness like any undertaking is driven by results; not good intentions, not dreams, and hopes. You need hope, you need dreams, you even need a plan but if you’re not really committed to acting it out, to doing the work, and going the extra distance to see that dream made real then you’re just lying to yourself and wasting your trainer’s time. You might like to surround yourself in a fuzzy blanket and believe only God will judge you but you couldn’t be more wrong. The world can and will judge you by what you accomplish; not what you meant to do. Your legacy in life will be those things you finished and did, not what you hoped to do. Dreamers are important but until they actually do something with that dream they’re just another lazy hipster. This is the reality you live in and I suggest you wrap your mind around it soon.

 
I see people come and go as a trainer and sadly I see more failures than I do successes and it all revolves around the difference between “wanting” something, and the reality of being willing to do whatever it takes to get it done. My fiancée is a success story. When I first met her it was plain to see that she wanted to lose weight. She wanted to change her life, she wanted more. She didn’t talk much about it though, she just did it. She was up at 4am hitting a treadmill before work. She was sweating through her lunch hour under a heavy barbell. When I met her she didn’t have a solid concept of where she wanted to go but she knew where she had been and that was enough motivation to keep her moving forward. I’ve watched her suffer through injuries and break out in tears not because of the pain but because of the setback it meant for her training and progress. That’s passion, that’s going from “wanting it” to living, breathing, and doing it with every ounce of your strength and will.

 
Here’s the truth, many people in America are soft. They have about as much grit and depth of character as the 3 year old children they behave like. They do the bare minimum, choose the lightest weights, take rest breaks way too frequently, then whine like spoiled brats when you push them. Then they complain to you when they aren’t trimming down, cutting fat, or adding weight to their lifts. They have no passion for this. These people will tell me ten times a day how bad they want it then come back the next visit and slack through the whole workout again. They’re liars, they’re frauds, and they’re doomed to repeat the same unending unsatisfying loop or depression and emptiness the rest of their lives. They have no real passion for health and fitness and approach every workout like its after-school detention. Passion is the key my friends it’s the driving force that turns dreamers into doers, and contenders into winners. The “wanters” come to class somber, with a ho-hum attitude walking through the door with a sigh and a frown just looking to tell me all about how bad they feel, how someone offended them, screwed them over, ruined their day, and generally re-enforce the opinion I already hold of them that these sad saps that suck the life out of me really do honestly believe the whole world revolves around them and if they can’t get ahead it’s because the world won’t let them, give it to them, or bow down before their intense “want” and desire to have something.

 
I’m tired of these people. You don’t “want it” friends, you want everyone to see you going after it, you want to be congratulated on all your hard effort and work, you want sympathy. What you want is your mama’s teet back in your mouth and an excuse to lay in bed all day and pout. I’m done with people like this and you should feel the same especially if you are one of these people.

 
This world respects doers. I know because I was one of you; big-talkers, planners, and “wanters.” The world got tired of me though and it gave me a healthy hard-slap to the face dose of Cowboy the fuck up and just get it done. That’s exactly what you need. You need your friends to stop pretending they like being around you. You need your parents to tell you to stop being such a little bitch and grow up. You need to look at that deceitful asshole you see in the mirror everyday and say “it’s your fault.”

 
This can be a hard and unfair world friends, but it can also be a great one. When we all stop whining about what we want and shut up and just start working towards it, I think we’d be talking less about what the government is going to do to fix “it” and more about what we are going to do as people to fix the government, the community, and the world. We can start smaller though by fixing ourselves. If you really “want it,” then stop talking about it and start doing it. You defend yourself so much and constantly tell us all how much you want “it” because you know how much of a lie that is. After all we all know how full of shit you are the only person who still believes your BS is you. Results speak for their self.

Welcome to your new life!

Welcome to the first day of the rest of your life. It’s a new year and an opportunity for a new you. Will you accept that opportunity though? Will you take this chance to correct the wrongs in your life and edit out the weaknesses or will you just talk a big game but settle for mediocrity yet again.

There’s nothing wrong with mediocrity our nation is populated with it. After all, greatness is difficult and only a few succeed in achieving it. The road to good things is long and filled with perils; rejection, failure, injury, grief, disappointment, standing out from the crowd all things most would seek to avoid and who can blame them. There’s comfort in the familiar, security in the routine, and stagnant. Yes this year I can already see the lines of resolution makers and champagne toasters readying their attack.

How many will succeed? I wish they all did. I wish everyone that came to me with visions of a thin ripped body could achieve that. I wish they could gut it out and push past the first few months of pain, sore joints, and stiff muscles to see the change coming over their bodies. Most won’t though. Just as we can be sure that each year on January 2nd gyms’s will be packed to the gills with eager achievers we can also be sure a month later most will be gone, having returned to their warm couches and comfort food.

I’d like to change that. I want to give these people a fighting chance at making that New Year’s toast a fact so I’m going to share some tips with them and you, if it applies, about how to make this year’s gym invasion a permanent occupation. I’m starting with this tip; stay home in January and begin your weightloss goals by changing your diet and simply being more active all day.

The single biggest secret to the success I see in my clients is the changes I make to their diet not the workouts. This will be especially important if you’re starting this year obese. Charging right into an intense workout scheme is admirable but the shock could derail all your hopes before you even get going. That crazy stuff you see on The Biggest Loser is scripted, hyped up chaos, and its designed for ratings not healthy sustainable body re-composition. Change your diet and give your body a few weeks to transition to a more efficient way of operating and to adjust it’s hormones to healthier level. This will make the workout programs that follow much more effective.

Take the first 3-4 weeks of January to slowly ease into a fitness and exercise program. I suggest beginning with simply walking an hour a day, rowing, or a bodyweight circuit of low impact moves to help get your heart rate up and body used to moving around. Many of my clients begin a routine that teaches them proper form, and technique for exercises like the Air-Squat, various bodyweight pulls, pushups, pipe deadlifts, and KB swings. It’s imperative that you teach your body how to move itself through space before you start asking it to hold up weight and do crazy things.

For your diet let’s talk simplicity. The first thing I want you to do is eliminate all grains from your diet, most dairy, and all processed sugar. This means no sodas, candy, pastries, cakes, cereal, bread, biscuits, pasta, or substitutes using stuff like coconut or almond flour. Its better just to avoid processed foods instead of trying to counterfeit them with supposedly good flours. Whole milk is fine to keep in your diet occasionally if you can tolerate it, as is butter but only if you can find grass-fed and organic sources. I promise you the first 2-3 weeks will be hell but once you clear all that crap out of your body and get it used to functioning on things like actual green vegetables, lean meats, and healthy fats like olive, coconut oil, and grass-fed butter. You will be amazed at how quickly body-fat will melt off your frame. For a more detailed list of the kind of things we recommend eating and avoiding click on the page, “Eat like a man should eat'” on the main menu.

Here’s to a New Year and hopefully a new you. Be aware that change isn’t easy my friends. It often requires discomfort and a little pain but it’s worth it. Have a plan this year before you  ever step foot in a gym. Get a mentor or coach to guide you through the week ahead and no matter what don’t give up. It takes nearly 3 months for changes to become permanent habits so don’t waste a month’s hard work on a moment of weakness and doubt. push it aside and keep moving ahead one step at a time.

Willpower is the Key to Fitness

I am a personal trainer and a fitness coach. One thing I can always be sure of this time of year is questions about how to lose weight. People ask me about different exercises, they ask me about the best “ab” moves, and sometimes they even ask me about nutrition but it’s rare. The one thing no one ever asks me about though is also the most important aspect to true fitness and health; willpower. I know a lot of people that want to lose weight. I also hear a lot of wishing for fitness, and hoping for change. What I don’t hear about very often is commitment to make it happen.

 
All the diet and exercise advice in the world is useless without the will to act on it. If you are not willing to commit one hundred percent to a program then the only thing I can guarantee you is eventual failure. I really cannot emphasize how important this single concept is: fitness is a lifestyle. It’s a total commitment resolved to living better, from the way you exercise to the things you eat, to getting sleep, avoiding stress, and eliminating waste. I’m not fit because it’s my job. In fact ever since becoming a trainer tending to my own fitness has actually become extremely difficult. I spend so much time training other people that my own program can quickly be pushed to the background. I have to make time. Let me say this again, I HAVE TO MAKE TIME. No excuses, no whining, and no compromises; that’s just what it takes.

 
My particular field for want of a more simple description is CrossFit. It’s the circle I move in, the sport I follow, and the direction I maintain. In this field there are literally thousands of people with a ton more responsibilities and demands on their time than myself, and they make it work. More than that, they dominate and excel. Some people will read this and say “yeah but they have more money, more time, more gear, more magic fairy dust.” Yes these things are nice and, yes they make it easier, but they don’t make it happen, just as steroids might make gaining muscle easier; in the end the body builder still has to commit to hours a day of gym time and hard work. For every rich privileged aristocrat who does well in sports I can show you ten downtrodden and dirt broke success stories who overcame an endless parade of adversity to reach the top.

 
Here’s the thing, I’m not asking you to go to the CrossFit games or make the NFL, all I ask is that you stop sending me a parade of excuses and simply commit to doing the work I give you. Stop telling me about how much you want to lose weight and just do it, show up, grunt, sweat, and move. I promise you if you would just exercise a little more willpower and execute the plan I prepared you’d see results. Success is all about willpower. You cannot succeed if you do not have the will to see it through. If you’re not willing to miss TV time, get up earlier, forego drinking, and do some things that are uncomfortable you might as well just sit back down on that couch and tear open a bag of chips. This change you want is not about good intentions or hope. It’s about action and dedication.

 
As you move into the New Year do one thing and I promise this will be the year those resolutions actually come true; stop talking about it and just do it. Don’t make excuses, just start moving.

A Trainer’s Training Plan

There is no shortcut to your goals. Let me say that again so there’s no confusion. There is no shortcut to fitness, to greatness, to strength, to victory. Yeah, it would be nice if there was a magic formula for building muscle; some secret insider knowledge to becoming Rich Froning or Arnold, but there isn’t  Rich spent years working out in a gym to get the physique he had going into CrossFit and Arnold spent a decade working towards Mr. Olympia. Part of the regular cycle of emerging new fitness trends (every five years like clockwork) is that so many people are constantly searching for a shortcut to weightloss and fitness, what they don’t want to hear is the truth; that it’s a long hard road and the best direction to take is to work your ass off every day and dedicate yourself to your program.
My clients constantly pull me aside after classes to ask me what I do to stay in shape, as if the advice I dole out all day everyday to them is the chump version I package to the masses, while withholding a super-secret program of my own. Well folks, there is no secret, the fact is my workout and diet program follow the very same guidelines, rules, and principles I preach here on my blog and in my gym. The difference is that I have committed myself to doing the work; I lose myself in the process and surrender to it. I hang in there and keep to my program; I record results, and plan my workouts ahead of time just like I do for those I train. I also plan my nutrition to support my fitness goals. I’ve been doing this long enough, 19 years in fact, that I’ve come to learn and understand the hard way that the only way forward is to work, to train, to repeat moves, and constantly push myself until I master exercises, and movement patterns. I’ve learned that jumping to new trends and new routines every 3 months may be fun but in reality it’s like having to start over again each time.
This is my 5th year of Coaching CrossFit and my 19th in weight-lifting. I got into CrossFit as a means to train for Obstacle Races of all things, and during the past 3 years my training habits and the basic movements I practice haven’t changed all that much. It’s not that I don’t do all the moves found in CrossFit, it’s just that I’ve been doing them all along we just called it cross training back in the day and threw it in the mix a couple times a week to help trim fat and increase mobility. As a young Marine we called it circuit training and did it every other day along with weight-lifting, running, and Obstacle course drills. No matter what though I’ve stayed consistent in that weight-lifting has remained the focus of my training, and everything else either supported that or was related to it. Nothing has changed, I might do it faster, or with more variety but it’s still all about lifting heavy stuff, and the only way to get better at lifting heavy stuff is to lift it often.
To answer all my clients and give an example of a typical program someone like me might follow and use to keep in shape I’m going to break it all down here and now and reveal what it is coaches, YouTube personalities, and trainers do to achieve the physiques we have and the fitness levels we command. It all starts with one thing, commitment to a goal. I cannot stress this enough and I’m sure most trainers will agree with me whether it’s CT Fletcher, Gregg Everett, or Travis Holley. We all have a goal in mind and even a picture in our heads of what we’re going after and want to achieve and better yet it’s written down in a place we see every day and throughout the day. Related to this, we might have someone in mind we want to beat, compete with, or catch up to. For me it’s Rich Froning. The guy is 10 years younger than me and seems super-human but is a great athlete to chase. This is not to say that I think I am him or have his ability or experience in competing, but I do like to live by the motto: what one man can do so can another, with enough effort training and will that is.
Next up is a timeline. In my training goals I include a time-frame by which I want to accomplish that goal. Right now I’m aiming for next year’s CrossFit games. I made a bet with myself this year to try the Open and see how I did and the results were encouraging enough to that I’m going to aim for the games next year. I may make it, I may not but that’s not the point right now. Too many people today aim low and short change themselves. I believe in over-reaching, even if you fall short you still land further out then most people dare to dream of so what do you have to lose? This timeline needs to be practical though and realistic, newbies who can barely lift an empty Barbell are not going to be snatching 300lbs in six months, outside of steroids or cybernetic implants. Though if anyone knows of some cheap implants that will allow you to do that please contact me.

 

Seriously though this is where most people could benefit from consulting a coach or trainer about the realities of their goals. Don’t be discouraged if you’re not going to be rocking a six-pack in 8 weeks or winning that lifting competition this summer if you’re just getting started. The things we want have a price and often that price is time and effort, be willing to pay it because it is not free.
Now let’s talk about my actual lifting program or better yet my schedule. I’ve been doing this awhile and at my ability; gains come in fractions of pounds and millimeters. Those of you who are first starting out will reach new PR’s and lifting maxes on a near daily basis enjoy it remember this time and embrace it while it lasts, probably 3-6 months for most. I’m currently engaged in a program to improve my Olympic lifting ability. I’ve been squatting and deadlifting most of my life so while the strength is there technique and speed are something else I have to learn and perfect with these lifts. Right now I’m doing Olympic lifts and or technique work 4 days a week with the 5th dedicated to bodyweight met-cons for speed and time. I start each weight workout with a warm-up and light technique work with a pipe or empty barbell. My warm-up is not a mini workout in fact it’s the routine I found in Gregg Everett’s book “Olympic Weightlifting.” Two of these days I go as heavy as I can, the other two I go lighter, maybe half of my max weight and work more on things like pulling under the bar and foot placement. Three days a week these lifting workouts are followed by Met-cons, jumping rope, or running. In general I follow a 2-on-1-off cycle. I tried the whole 3-on-1-off thing but by the 3rd day I was dragging. In addition to this, and thanks to my dog, most mornings I’m up at 5am and go for a 1-3 mile run or walk. I try not to run on those days that I plan to lift heavy though.
One day I focus on Cleans and will also do some heavy squats, Deadlifts, and pulls etc. The next day will be dedicated to the snatch, overhead squats, snatch grip Romanian Deadlifts and a back workout. The following “off” day I might run and do some bodyweight moves for 30 minutes or so like Pushups  Pullups, double-unders, HSPU, and maybe some pistols just to get the blood flowing through the muscles I bombed the previous two days. On my off days I’ll also increase my protein and calorie intake. Many trainers do the opposite but on the days I’m “resting” I want to provide extra material for my muscle to grow and rebuild. On Sundays I do absolutely nothing except walking, or going to the beach. I do not go near my weights.
Speaking of eating let’s talk about my diet for a moment. I am what I call Common Sense Paleo; that is I understand the science behind it, agree with its basic tenants but don’t obsess about it. Regardless of what our ancestors ate things change and people adapt. Hardcore Paleo preachers hold to the belief that the last 10,000 years was not enough time to genetically adapt to new modern foods. The fact that most white people of western European descent are not lactose intolerant would seem to conflict with that belief. I think animals can and do adapt and quickly, it’s called survival. Moving on though, 6 days a week I eat clean and fresh, no wheat, grains, gluten, starches, sugar, or milk. On that other day though just about anything is fair game. I am fortunate that I have no food allergies, gluten sensitivity, or lactose intolerance. I enjoy these foods and relish the opportunity to indulge. That being said I do understand their effect on my body and my training so one day, or more realistically one cheat meal a week is all I allow myself. This habit and holding to it has done more for my fitness goals than any other thing including weightlifting. I used to be a soda drinking, bread devouring, and milk loving fiend. I also ballooned up to 215 back then and it wasn’t muscle.
So let’s summarize this opus and I apologize for this running so long. I have goals; I have someone who I want to beat. I’m realistic about the effort and time it will take to achieve that goal. I’ve prepared a plan to get me there and I stick to it regardless of how exciting or fun it is that day; I follow my workout, I do the work, and I don’t skip the things I dislike in fact I often focus on them. Most important of all I’ve adopted a sound eating plan that supports my weightloss/strength/fitness goal. My diet does not hinder my program, work against it, or contradict it. Too many people are working out like maniacs for hours a day and eating like crap. You cannot out workout a bad diet, let me say that again, you cannot out workout a bad diet. That’s not to say if you work out 5 times a day you can’t get away with eating a little sugar, this means you Rich but if you’re not a 2 time CrossFit champion working out at high intensity 5 times a day all that sugar, starch, and grains, are stabbing you in the back. Find your goal, build your plan, adopt a good diet and stick to it like it was a life raft floating in the ocean because it will save your life.

More Food Issues

Food is probably the biggest source of grief, stress, and debate in the lives of my clients, even more so than workouts. Every day I field questions about when to eat, how to eat, what to eat, what diet is best, who’s wrong, and is that new diet on Oprah any good? Since this week has been especially busy with nutrition questions I thought I’d wrap up the week with an article addressing some of the more common issues I deal with when helping clients with nutrition.

 
First and foremost, food is fuel. You eat it because if you don’t you will in fact die. After all you are not a plant and are otherwise incapable of using sunlight and minerals absorbed from the earth to make energy. Since human beings are one step removed from this amazing ability we must consume plants or those things that consume them. We break down this meat or plant matter into its basic chemical and elemental components to make energy. That energy drives our muscles and cells and allows us to breath, digest food, pump blood, move, walk, think, and even sleep. We need it, end of story.

 
Unfortunately food has become so much more than just fuel for a huge percentage of the population. Emotional eating is even a recognized psychological disorder in the US today. People have replaced comfort and relationship with other human beings with ones made with food. Because food is tied so closely with smell which itself is tied closely to emotion and memory, it is possible for the brain to build emotional attachments to the comfort certain foods supply or I should say the way we feel when eating certain foods. Food in effect becomes a drug and it is even known today that certain foods like grains do in fact stimulate the production of and release of certain chemical stimulants in the brain closely related to opiates.

 
How this ties in to working out is very simple. In my business it is not uncommon to see gyms filled with hard working capable athletes who were it not for the protruding gut poking out from their t-shirt would be the models of fitness. This is a great example of another point I’ve made this week; you cannot out workout a poor diet, excessive drinking, or inadequate rest and recovery. I blame shows like “The Biggest Loser” for the spread of this myth. If I work out like a mad-man for hours every day I can eat crap and it won’t matter. This goes hand in hand with the prevalent belief that working out hard entitles one to a cheat meal or a drink, or that candy bar, or 1000 calorie pizza.

 
While these people have broken the bad habit of inactivity they have failed to sever the emotional dependence on their favorite foods and have become trapped in a circle of manic exercise with little visible results. If you eat crap day in and day out, then regardless of how hard you work out; you will look and feel like crap. The wonder metabolisms of our youth do not last forever and all that junk food filled with preservatives, hydrogenated oils, and genetically modified foods catch up to us in the form of diabetes, cancer, auto-immune disease and premature death.

 
Let me sum all this up with one statement. If you really want to lose weight, address medical conditions, and take control of your life then it starts with taking control of your diet, the source of your food, and the quality of the ingredients. All of these things are in your control yet we allow advertisers, corporations, and marketing think tanks to feed us poison in shiny wrappers so we can go to doctors and pharmaceutical companies for more poisons that address symptoms but do little to address the cause. When businesses are literally making a profit from your illness it does not take a genius to realize they have no interest in getting you healthy.

“3 on 1 off” Not for your Diet

I can always tell when a client or trainee isn’t following the diet plan I recommended. If you know what to look for the clues stand out like a sore thumb; bad complexion, dark circles under the eyes all the time, low energy levels, bad attitude, frequent extreme emotion swings, lack of visible weight-loss despite frequent and grueling workout sessions. That last sign is rampant in the world of Cross Training. I can’t count how many times I’ve had clients tell me that they workout just so they can eat crap. This is just like saying I saved my life just so I could cut my wrists, and if you think about it that’s exactly what they’re doing. No amount of exercise and training will ever justify or overcome a poor diet. If you’re living under that delusion then you’re just fooling yourself. Gyms across the nation are filled with people that are moments away from a heart attack, diabetes, stroke, and death because despite working out frequently they have no desire or discipline to change decades of bad eating habits.

 
The junk food filling grocery shelves today are filled with literal poisons; man-made chemicals, flavors and preservatives known to damage cells, increase fat storage, and short circuit the body’s immune system. I have to wonder at the mental state of someone who feels they “deserve” to binge on those things. What your body deserves, and what you deserve is the freshest, natural, and most wholesome food you can find. Not long ago, “fresh” was the only way food came and we were better off for it. Now processed foods have filled our pantries with things we can’t even recognize made from ingredients a chemist can’t even pronounce and somehow advertisers and even the government have convinced a majority of people that this is “natural.”

 
A diet isn’t something you try or use to lose weight than abandon. It’s not a book or a video you buy, or a club to join; it’s a lifestyle that is lived every moment of everyday. People think I follow the diet I do because it’s so popular in CrossFit or because I’m training for an event. I eat the way I do because I want to live; I want the best quality of life possible. I don’t want the last years of my life to be filled with endless prescriptions and pill containers as I struggle to draw breath. My insurance is called preventative maintenance. I’d rather spend my money on quality foods to prevent illness than on doctors and therapies afterwards to cure it.

 
It’s easy to say I’m being overly dramatic but the results speak for themselves if you’re willing to look for the proof. And the reality is undeniable when placed beside the mountain of growing evidence that our processed man-made food in the western world is slowly killing us all. If you are serious about losing weight, regaining the health you were meant to have and taking back control of your life then you must get serious about the food you eat. Your diet needs to stay consistent, especially if you work out less than 3 times a week. In fact 99% of my clients will see the most weight-loss and improvement through their diet and change in eating habits than from anything we do in the gym. So do yourself a favor and reward your body for all the hard work it goes through in the gym by filling it with healthy wholesome foods, not sugars, empty carbs, and processed poisons. After all your body belongs to you why destroy it?