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40 tips, tricks and facts about life, strength and nutrition that you can use NOW!
1. Gut health is one of the most overlooked aspects when it comes to a healthy body.
2. Think less about reps and sets and more about quality and consistency
3. Finish your workouts with some kind of body weight variation of what you did for that day. Example: Push
day finish with push ups. Pull day finish with pull ups. Lower body finish with body weight squats, lunges or jumps.
4. Core (abs) weakness accounts for 85% or more of the chronic back pain issues we have today.
5. Start every day off with a light brain storm of what your day needs to consist of. To do lists, project out line etc.
6. It’s 2013 the excuse “I don’t have time” is crap and is a self-made fact. This means it’s because of you that your schedule is the way it is. Make the necessary changes needed to find more time.
7. If your priorities are Work => Money => Kids => Wife/Husband then you need to rethink your priorities.
8. You want the best results you have ever seen? Cut out alcohol, dairy, gluten and sugar. Everything else will be less than the best possible results.
9. You don’t have to go 100% grass-fed and free range but eating as much as you can is better than nothing.
10. Get a hobby other than what you do for a living. If you are a golf instructor Golf does not count. Something different that will stretch your thinking.
11. Create habits in life as long as they are not destructive in any way. This will help you perfect your trade and be the best at what you do and how you do it.
12. Don’t eat the same thing day in and day out. Find a new way of cooking it with different flavors and styles of preparation.
13. There is no such thing as a bad cook just people who aren’t willing to do it again and again and again, until they understand the process 100%.
14. Running with trash bags on will not help you lose weight. You will lose water. Once you crush those 2 bottles of Dasani guess what happens…
15. Eat a few tablespoons of kimchi before during or after a meal. It will raise the acidity in your stomach and aid in digesting your food.
Kimchi is excellent for gut health
16. Take a shot of Apple Cider Vinager…ditto to #15
17. For a starter weight loss calorie amount multiply your body weight by 12 and make a 200-300 calorie adjustment every two weeks.
18. So far a puppy is not easier than raising a new-born ( I must have had a really bad experience with my puppy)
19. The hardest and most restrictive thing for most people is to be themselves….the one thing in life that gives people the most freedom andhappiness is being themselves.
20. God is real.
21. “You will be fishers of men” probably one of the most powerful phrases ever spoken over my life as a child.
22. You can’t wait for happiness to find you. It’s something you have to go after every day of your life.
23. Do some kind of fast weekly (food)
24. Stand at least 80-90% of your waking day.
25. You are what you eat, drink, and listen too.
26. My top carb sources: Jasmine Rice, Basmati Rice, Quinoa, sweet potato’s and red potato’s
27. My top fat sources are: Coconut Oil, Avocados, Olive Oil
28. My top protein sources are: Fish, Chicken, Cows, Turkeys and Deer.
29. There is no such thing as a convenient healthy meal. Things like granola bars, oat bars, special k bars,
healthy trail bars etc. are crap. They trick you into thinking it’s a good meal replacement. Eat whole foods.
Is water healthy?....asked no one ever
30. Drink half your bodyweight in oz of water a day.
31. Coffee is the best preworkout supplement on the market.
32. Only supplement what your body cannot produce or get from your clean diet. Do not stray from this.
33. Stand on the shoulders of giants if you ever want to be the best at what you do. Get a coach, mentor, advisor. Nobody has ever woken up the best at what they do.
34. Digestive health: Focus on eating foods that are easy on your digestive system if you ever want to truly feels what its like to be “healthy”. Example Jasmine Rice is easier on the belly then w whole grain or brown rice.
35. Perfect starter workout parameters: Warm up => Soft tissue work on specific muscle group => Train muscle groups (push day, pull day, lower body or upper, lower, full body: 45-55min tops) = > Workout finisher (battling ropes, sprints, bodyweight exercises or low weight high rep movement) => Redo soft tissue work above.
36. Exercising will be inconvenient at times, expensive at times, boring at times and hard at times. You will feel like not going and it will be out-of-the-way. The people you see in the gym really crushing it have felt all these things before. You’re no different than them. Stop making excuses and just do it.
37. Find ONE person that is bigger, better, faster and smarter than you at doing what you love and learn everything you can from him or her.
38. If your under 10-12% BF and looking to get even lower. Watch the amount of fruit you are eating. Stick to low sugar fruits. Berries are the best.
39. Look at the “small” things you refuse to give up when it comes to eating and lifestyle. Those are the things that are usually keeping you from hitting your goals.
40. For the beginners: You can’t want too much variety when your trying to dial in your calories. Pick a few different meals and measure them out for the calories you need and stick to them. You can change them up later.
BOOM 40 chunks of goodness. Which one did you like, agree with or feel guilty about the most?
