Boost your energy with these three simple steps.

Boost your energy with these three simple steps.

I want more energy!  I want more energy to do the stuff I like to do, like:

  • Spending time with my wife and our 13-year-old (even if he doesn’t want to spend a lot of time with us.) 
  • Working out!  Sometimes, I just don’t feel like I have the juice to work out.  
  • Writing, blogging and educating our members and fans.  Trust me on this one (unless your a writer, in which case, the struggle bus is real), writing takes a lot of energy.  To create a clear message that gets the point across without being verbose and aloof…it’s hard.
  • Helping more people.  I want to help as many people as I can, and when you’re dealing with people all day long in personal training sessions and in the gym, it can really zap your energy.
  • Finally…I want to have more energy to spend time on myself.  Every fit and healthy person that I KNOW (and I know a lot of them!  Plus, they all aren’t just personal trainers) understands that to have that status they must invest time on themselves.  I would go so far as to say 50% of your time should be spent on yourself if you want to be healthy and fit.  That’s not that much considering you should be sleeping for a third of the day.

Rare pic of the kid smiling.

You know what…I am not alone either.  I would go so far as to say EVERYONE wants more energy to do the things they want to do.  They usually turn to gallons of coffee, 5-hour energy shots, monster energy drinks, etc. Because those things give you energy!

Spoiler alert – they actually don’t give you energy.  That “buzz” you feel is caused by a lot of different things, but most noticeably caffeine increases the production of catecholamines and glucocorticoids…or what you would know as cortisol and adrenaline.  This, in turn, tricks you into thinking you have more energy when in reality, it’s just your body responding to an “upper”.  Not a GREAT idea if you’re already stressed out, operating on low levels of sleep and not getting enough food.  This can lead to a host of different health problems like – adrenal fatigue, weight gain, thyroid dysfunction, etc.

When someone comes into our gym, whether it be for personal training, fitness, health, weight loss, rehab, etc. we always ask them – “What are your goals?”

“Have more energy” is almost ALWAYS on that list of three.  In fact, it’s often number 1.

I recently sat down with a female member for a check in (yes…we like to check in with our members as much as possible, how else can we make sure they are happy?).  We will call her, Betty.  Betty is a mother of two young kids, works part-time, married to a husband that works for himself, weighs about 155 lbs, 5’7″, and is in her late 30’s.  There’s some context for you.  That’s probably a lot of you reading this right now!

She said she wanted to have more energy, I asked her what is she eating.  Betty replied (this is actually copied right out of my notes):

Breakfast – 2 hardboiled eggs, banana or one hard-boiled egg a cheese stick and a banana

Lunch – salad with a protein with balsamic dressing with a little cheese.  Protein is usually small chicken breast.

Snack – apple with peanut butter

Dinner – Porkchop, or some other piece of protein with side salad sometimes rice

After dinner snack – maybe 3 times per week – a bowl of chips, something salty. 

Generally, eats more food on Saturday and Sunday because they usually go out to dinner.  She eats the whole plate, will generally ask for double vegetables.

Drinks a few glasses of wine per week – “Can I drink more wine?”

Um…generally no.

I asked her if she felt like she was eating enough food, her reply was yes.  I asked her if she would be willing to eat more food…her reply was, of course, I don’t want to gain weight.

Understandable and totally logical.

I asked her what exactly is food?  Why do we need to eat it?  What does it do for us?  She immediately fired back – “it’s energy.”

Light bulb moment!

Food is energy people.  No food = no energy.  A calorie is simply a unit of energy your body uses to perform work.  More calories = more energy to burn = ability to do more work (or spend more quality time with your loved ones instead of just crashing on the couch).  But, the struggle with eating more food does pose a very real threat of gaining weight.  So, how do you eat more food to boost your energy WITHOUT gaining weight?

Follow these three simple steps!

  1. Lean protein.  Lean protein is a great way to boost your energy without adding a lot of body weight.  
  2. Fruits and veggies.  Fruits and veggies are TERRIFIC at giving you some energy.  Plus, they are very low calorie, but very nutrient dense.  Sometimes people lack energy because they don’t have enough B vitamins in their diet.  Fruits and veggies are great sources of those B vitamins.
  3. Chew real food.  Yep…seems pretty easy right?  Chewing food will actually give you some energy.  Have you ever felt tired and started chomping on some gum and immediately felt more energized?  It’s tough to feel sleepy when you’re chewing something.  I say real food because real food needs to be chewed.  You don’t need to chew yogurt, cheese or bread (to name a few processed foods) very much.  But you bite into an apple or carrots or a hamburger and you absolutely need to chew that in order to get it down.

There ya have it!  Some easy ways to boost your energy without gaining weight.  Plus, I would go so far as to say, if you have been trying to lose weight for a long period of time and you haven’t been successful – eating more real food might be your answer.  Maybe you are not feeding your body enough energy for it to burn that extra fat off?  

That’s just a thought from some guy who owns a weight loss, personal training gym who also has a Masters in Nutrition and Human Performance (graduated Magna Cum Laude)…but what does he know 😉

 

There are A LOT more ways you can boost your energy than just those three steps.  Let us show you how!  On February 5th we will be launching our next challenge where teams of five will compete against each other to see who can change their body fat percent the greatest in 12 weeks.  Winning team gets $5,000.00 (that’s not a typo!).  We call it our New Year Better You Team Challenge.

Join the challenge, have more energy, lose body fat, make some new friends…and maybe walk away with $1,000.00!  Click the link below to read more about it.

 

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Resolutions aren’t my thing, and they probably aren’t yours either.

Resolutions aren’t my thing, and they probably aren’t yours either.

Resolutions are not my thing. Resolutions are acts for solving problems. I am not a problem and neither are you!  I am more into honing in on a habit that’s not healthy (and fixing it), relationships that I want to improve or let go of (because they are unhealthy) and just being a better person.

I like me!  However, that doesn’t mean I don’t want to be a better version of me. I believe there is always something to learn, improve or get better at.  Some things I want to be better at are small, like remembering to take my Vitamin D every morning.

Some aspects are bigger, like eating 4 meals a day.

In my opinion, the most important thing is working towards being a better version of your self.  My husband is great at identifying things he wants to change and attacking them.  I think that’s the questioner in him.  He will work on a few things every month, like educating himself on fitness/nutrition, improving his lifestyle habits, etc..   Me on the other hand, I struggle with being better (it has a lot to do with my rebel nature) in the sense I see so many things I want to improve that I often get overwhelmed.  

That’s where I have to remind myself… 

After all, to be a better version of your self, you need to understand and know where you want to be better.  Then once you know, you can do.

A few things I want to be better at:

Communication – I suck at it! You probably do too. Boring…I know BUT if I can become better at communicating (which is a broad term) I believe that other aspects of my life will be easier. I am currently reading “The Four Tendencies” by Gretchen Rubin it has been very eye opening to both my own tendencies AND others around me. It’s helping me understand human tendencies and how to communicate/work with them. Currently working on communicating with my rebel teenager.   

Being me and working with my expectations – In the beginning of the book above, there is a test you take to determine what tendency you are. I happen to be in the 1% – a rebel. This probably does not surprise those close to me. I resist outer expectations AND Inner expectations.  In the book, Gretchen devotes the longest chapter on how to deal with rebels…shit.

What’s a rebel?  I resist outside (others and society) expect and I resist what I expect of myself.  That means sometimes I don’t know what I want and it’s difficult for me to decide.  For instance – if I have to choose between two things, and I don’t want to do thing A and know I should do thing B, but don’t want to do thing B…I have a hard time making myself do the thing I don’t want to do, but know I should.  

When I say being better at being me, I mean embracing who I am, being better at expressing who I am and doing more for me. Essentially working with my own rebel nature. 

Using a timer – Time management is an issue for me! When I am coaching or training I use a timer – all sessions on the hour or half hour for 60 minutes. I focus on one thing.  I put all my attention to one thing. I rock it and move on. 

I think my son and husband need this timer!

I also tell my lifters to use one, to time at home stretching/mobility work (let’s face it I can’t fix 8 hours of sitting in one hour, you need to do some shit on your own).  Time their meal prep (no one has time to prep for 3 hours).  Time their meditation, much easier to do in 10-20 minute blocks.  Right now I am watching the clock (5 minutes left) to ensure that I give my full attention to writing this blog and hopefully helping you be a better version of you.

 

 

Being in my lifters shoes – I honestly believe that you can not be a good coach/trainer/teacher if you don’t understand what it’s like to be in your lifter/students shoes. Personally, I like to set performance goals because I find appearance (how you look is WAY LESS important than how you feel) is a hard goal to chase. I don’t know about you but I can put on 5 pounds of bloat in a few days sometimes. 

A few performance goals I have for 2018: running a full 5K or 10K (there is a reason I only do obstacle races…I like to break up the running), compete in a 5-minute long-cycle Kettlebell competition and of course do some more mud runs!

Looking forward to this year’s Mud Runs!

I also want to focus more on aspects of pre/post natal training (like pelvic floor training and health, I am learning so much through the certification I am getting through the Coaching and Training Women Academy!).  

Those are just a few but my list goes on and on.

As we move into 2018, I want to help you become a better version of you. Whether that’s getting stronger, running a fast(er) mile, losing 20 pounds of fat, or just feeling better about your self inside and out.  Let me help you make 2018 the year you get BETTER!

We have a great program at the gym that’s going to start in a few weeks.

Our New Year, Better You Challenge starts February 5th and runs for 12 weeks.  It’s a team (people do much better in groups than solo) challenge where teams will compete to see who can lose the greatest percentage of body fat.  Winning team gets $5,000!  You can check out a great blog Ben wrote on why he thinks January to May are the best months to focus on you.  Interested?  Check it out below.

Join our New Year, Better You challenge. 

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Make 2018 the year you get BETTER, not NEW.

Make 2018 the year you get BETTER, not NEW.

New Year – New BETTER You! 

This year, I am focusing on being better, not new…better.  Normally, most people think of the New Year as their chance to be a “New You.”  But…I have something to tell you…I hate that saying…New You.

YES!!! That’s what I’m talking bout!

Yes, I know all you see right now is “New Year New You”.  But, it’s all a marketing scam.  You can’t be NEW.  You get a new car because your old one is broken.  You get a new bathroom because you are tired of your old one.  You get a new wife/husband/girlfriend/boyfriend because the other one pissed you off too much.

But, through it all…your the same person.  You can never change who you are.  If you have an addictive personality, a short temper, give up easily, don’t focus on yourself, etc.  Those aspects of you will always be there, but you can be BETTER.  Who you are can’t change, and really…why would you want it to change.  Your AWESOME!  Your GREAT the way you are.  You don’t need a new you…you WANT a better you.

You want a better version of your self that is thinner.

You want a better version of your self that is stronger.

You want a better version of your self that makes more money (yes…we can help you with that!), has more energy, eats healthier, is taking fewer medications, can see their toes when they look down, etc.

Those don’t require you to be new, they just require you to be better. 

But, it still persists.  If anyone wanted a new version of themselves, it was me in 2016 when I was going through treatment for Hodgkins Lymphoma.  In that year, I lost everything I had worked so hard for.

  • Our business suffered.  Try running a business when you’re throwing up every few hours, can’t get off the couch, your wife is taking care of our son, doing her best to make sure the gym doors stay open AND driving you to the hospital a few times every week for tests, scans, treatments, doctor visits, etc.
  • My health.  Vanished.  I couldn’t walk up a flight of stairs without being out of breath.  And not just a little out of breath.  I would routinely have to lean against a wall because I felt light-headed after just going up a flight of stairs.
  • My strength I had worked so hard for, was gone.  It wasn’t a quick change, but more of a slow gradual change.  I fought for the first 3 months and tried to work out, but eventually, treatments caught up with me.  The strength I had worked for over 2 decades for, the strength I was proud of…gone in 6 months.  
  • I had to stop taking classes for my MS degree.  When you can’t read for longer than 30 minutes before you need to take a nap, it makes studying pretty hard.  Chemo brain is a real thing.
  • I developed a heavy reliance on medical cannabis that persisted into 2017.  It was my drug of choice to manage my symptoms as opposed to the cocktail they usually put you on while going through chemo.  I had severe reactions to a lot of the meds they put me on and after doing extensive research into medical cannabis, I decided that was going to be the way I managed the side effects.  Every three hours I would consume a large amount of cannabis.  That was the only thing that gave me an appetite, energy to leave the house, took my anxiety away, helped with my depression (it was pretty DEEP) and ultimately prevented me from puking 24/7, I still threw up A LOT, but not near as much as I would have.

Not the time to be training for anything…except to SURVIVE! You bet your ass I wanted a New Me at the end of this. But, I knew I couldn’t be new…only better.

By the end of 2016…I wanted a new me.  But, I knew, it was impossible to be NEW.  So I just focused on recovering.  

When 2017 hit, I decided I was going to sit back (after beating Cancer!) and enjoy the year.

  • I finished my Masters in Nutrition and Human Performance.
  • I got married to my wonderful, amazing, beautiful, awesome wife (also my business partner).
  • I took more vacations then I ever did before.
  • I started offering more personal training at KDR (I love training people!).
  • I weaned myself off of being in a stoned haze for 18 hours a day.
  • I read more fiction books instead of nutrition, fitness, self-help, business books.
  • I spent more time with my friends, family, and fra-mily. 

This about summed up 2017 for me.

Essentially…I focused on me.  Not being a new me.  Not being a better me.  Just me.  But this year, it’s all about being BETTER.  I don’t want a new me.  I want a better me.  A me that is stronger, healthier, leaner, smarter, more energetic, well-thier, etc.

And, I/we want to help you be better this year.

Why RIGHT NOW is the best time to focus on being better.

This time period, after the new year, before the kids are done with school in June is one of the BEST times to focus on you!  The weather is cold out, so that keeps you inside.  There are no holidays coming up that would derail your healthy lifestyle efforts.  You can get into a habit of prepping foods of the weekend (it’s not like your going to randomly take a trip to the beach because it’s a beautiful weekend!).  Your probably slightly depressed and suffering from Seasonal Affective Disorder – both of which you can fix with a little Vitamin D and exercise.  You’re also probably pretty unhappy with how your clothes fit right now…I know I am.  And let’s face it, after the brutal cold that has happened in the Upper Valley, who isn’t looking forward to warmer weather and being out in the sun!  With that comes, of course, less clothing.   

The list goes on.  But, you get the idea.  Most people go into hibernating during these months – that’s totally fine and understandable.  I don’t know about you, but when I come out of hibernation this year, I want to feel, look and be BETTER than before.

We want to help you be better!

We are rolling out our next short-term program and we are looking for people that want to be healthier, fitter, stronger, leaner, more energized…BETTER in 2018.  It’s called “New Year – Better You” and it’s a team challenge where you and 4 other people will compete against other teams to see who can lose the greatest body fat percent.  The winning team will walk away with $5,000.00 to be split between the 5 people.  

Interested?  Click the picture below and let’s get started.  We even give you an option to start RIGHT NOW for only $10.  The challenge doesn’t officially start until February 5th, but we know some of you are chomping at the bit to be a better version of yourself.

 

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