Progress Intelligently

If you do the same things you’ve always done, you will never change and grow and make progress to become different than you’ve been. As humans, we like comfort. We like routine and knowing what to expect. More than that, we like to maintain our physical comfort. We avoid temperatures that are too hot or too cold, walking on rocky surfaces or without shoes, and pushing for that extra 5 seconds during a sprint. However, these brief moments of discomfort are those that make us better. They push us to evolve, to change, to adapt. Nowhere in the fitness space is this more noticeable than strength training. Lifting weights should not be easy. There should be a certain amount of discomfort and stru

Every Day I'm Brusselin'

It’s starting to get colder in Wisconsin. November is beginning, and winter is right around the corner. Farmer’s markets are slowly but surely becoming scarce, which means local vegetables are going with them… right? Not quite! La Crosse offers a Winter Farmer’s Market on Sundays with live music and locally produced goods. In Wisconsin, there aren’t many vegetables that grow during the cold winter months. However, farmers can still grow vegetables in green houses or they may have frozen vegetables or canned goods from earlier in the season. What I’m saying is, even though it’s winter there’s still seasonal produce to choose from! One vegetable that is still in season and likely to show up at

Motivation: The Bottom Line

We’ve tackled setting goals, sources and types of motivation you can use, and we’ve reconnected with our true why behind wanting to achieve our goals. This week, it’s time for the tough love. No one is motivated all of the time. It just doesn’t happen. We all have those days that even with the strongest of “why’s”, dragging ourselves to the gym seems impossible. We don’t have the motivation to workout. I’ve been there, chances are you have been as well. Unfortunately, there’s no quick fix or easy trick. Sometimes you have to do it anyway, even if you’re not motivated to do it. Once I’m at the gym, I either start small, do what I enjoy, or do it anyway. Start Small Set a goal of only warming

Squashing Seasonal Eating

Shopping and eating seasonally is an easy way to consume the most nutritious fruits and vegetables, increase variety in your diet, and save money. When food is in season, it’s at peak time, meaning it’s the freshest and most nutritious at this time. This time of year is also when there is the most of that specific crop, so it’s usually is cheaper than other foods that aren’t in season. If you are eating seasonally, you will be consuming different foods depending on the time of the year, which can help increase variety in your diet. Seasonality of produce is going to be slightly different depending on where you live and the season. Currently, zucchini, mushrooms, pumpkins and winter squash ar

Motivation: Reconnect with Your Why

We’ve set our “SMART” goals, making sure they’re realistic and neither too big nor too small. We’ve examined our sources of motivation, looking at both extrinsic and intrinsic types to ensure we have a couple of each. And yet, we’re still lacking motivation. It’s time to reconnect with your “why”. Our “why” is the underlying motivation to do something. You may have first found it last week when we talked about sources of motivation. If not, we’re going to find or rediscover it today. For consistency, let’s stick with the goal of weight loss, specifically, my recent weight loss. Why do you want to lose weight? So, I can look better. Why do you want to look better? Because if I look better, I’

Beans, Peas, and Lentils...Oh My!

I’m sure most of you have heard of the recent “Meatless Monday” trend. If you haven’t, it’s just dedicating one day a week (usually Mondays) to not eating any meat. Many people are trying out Meatless Mondays to be healthier, save money or be more environmentally friendly; and by making this one change, they’re successfully doing it all. The United States Department of Agriculture (USDA) estimates that the average American eats about 55 pounds of beef per year. Although meat is a great protein source, too much of anything is going to have negative effects on your health. Red and processed meats contain saturated fat (which can raise blood cholesterol levels) and are also listed as probable c

Motivation: Recognizing the Source and Type

Last week, we talked about setting goals and making sure they’re realistic. With goals that are too simple or unrealistic, we’re likely to lack motivation to work toward them. Now that we have our goals in mind, let’s break down a few sources and types of motivation. I’m sure we can recall a time when we’ve been highly motivated to accomplish a task. Acing a test, making a new sale, learning a new skill or sport, I could go on forever. Do you have a situation in mind? Good, we’ll use that situation throughout today’s article. To provide context, I’m going to reference a sample situation of weight loss. It’s a common goal in the fitness space and one that many of my clients share. Recall “why

Motivation: Setting Proper Goals

Over the next month, we’re going to take a deep dive into motivation: proper goal setting to enhance motivation, sources and types, how to reclaim it, and what to do if you don’t have it. First, let’s take a look at setting proper goals to keep you motivated to continue to work toward them. Chances are, you’ve heard of “SMART goals”. Specific, measurable, attainable, realistic, and time-bound, these goals keep you on track and headed toward accomplishing that end result. However, without proper thought, I’ve often found we tend to either over or underestimate our abilities, and as a result, we do the same with our goals. We focus on long-term accomplishments and forget about the short-term.

Solving The Problem of "Now What?"

Not everyone reaches their goals by the deadline they’d like to. That may be hard to hear, but it’s reality. Sometimes life gets in the way, sometimes the goals weren’t realistic, and sometimes you just haven’t reached your goal yet (but will some day). But other people are successful with their objective. They set realistic goals with an achievable timeline, they’re patient, they adjust their strategy as needed, and they put in the effort to meet the challenge they put in front of themselves. But one thing not enough people think about is this: “What happens once I reach my goal? Now what?” In regards to nutrition and weight-oriented goals, it’s an important question. After all, while many

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