Motivations of Expectations

Let's talk about expectations.

We all have them and they can be very motivating.The motivations of expectations are where the problems lie, especially when it comes to health and fitness. You would think that something that motivates someone would be a good thing. Normally it is. The problem is motivation built on false expectation ends up becoming demotivating.

Bare with me here.

When it comes to fitness and losing weight we often hear things like "drink this tea or wear this wrap and lose up 20lbs in a month." There is absolutely nothing true about that statement. Again, to be clear, there are no teas or wraps that will make you lose weight. This sets is a false expectation.

If you didn't know any better (which you now do) that would sound like a awesome deal. Who wouldn't want to lose 20 pounds? In a month no less. See super motivating.

Until you don't lose the weight. Then you're like what happened. You drank all the tea. You drank it exactly when they told you to drink it. You only lost 8 pounds. That's no where near 20. Now you're thinking why'd you even bother? Not so motivated anymore right?

Here's the thing though: 8 pounds is a great and very sustainable amount of weight to lose in a month. It should be celebrated. It would've been celebrated if the expectation wasn't 20 pounds. The false expectation turned success into failure. That sucks.

(By the way, the made-up person above didn't lose weight because of tea. They lost weight because they ate less and exercised/moved more. For God's sake, teas don't make you lose weight.)

Whenever you're ready... here are 3 ways I can help you reach your health & fitness goals

1. Join My 28 Day Online Fitness ChallengeNext challenge begins June 3rd. You'll get daily accountability, nutrition plans and even a FREE cookbook. These challenges run once a month. If you want in just reply to this email and say challenge.

2. Work with me One-on-OneIf you're in Brooklyn or Manhattan you can schedule a complimentary training session in which we'll outline your goals and lay out the plan to help you reach those goals.

3. Grab a free copy of my e-book, Fitness 101: Get Started Lifting now.Use the book to learn all the equipment you'll find in the gym, how to use that equipment and all the exercises that you'll ever need to know. Let me know if you want it and I'll get you a copy.

My Boys Weekend

I spent the weekend with my boys. All by my lonesome, no mommy in sight. Alli left Thursday morning and didn't get back until last night after both of the boys went to bed. In that time, I had to get them both to daycare on Thursday and Friday and then keep them fed and entertained all weekend. Luckily, some friends invited us to meet them at the Botanical Garden on Saturday and we had a birthday party that I had forgot about on Sunday. So the entertainment portion of the weekend was pretty much taken care of.

Every adult I came across was like, "wait, your by yourself...with both of them...all weekend?" People were treating me as if I was one of the Avengers. I was surprised at the level of praise I was getting (don't get me wrong, I deserve and will accept all praise hoisted upon me). I mean they are my children.

Now this isn't going to be a post about parenting double standards even though I did get the feeling that if Alli & I switched roles this weekend she wouldn't have gotten the same treatment. It's a post about the parenting stress and stress in general.

Parenting really boils down to, like I said above, keeping them fed, entertained and well rested (which will play a part in their entertainment). It doesn't seem like it should be hard. We spent the majority of weekend either home or in places where they could run freely. Easy enough right? Well that becomes, I haven't seen Graham in 15 seconds where is he? Or what's in Charles' hand....no no don't put that in your mouth. Then feeding: with one it was "oh my god, I wish you would just focus on eating" and with the other it was "oh my god, you've eaten so much you can't still be hungry".

I found myself living for nap time. Not for the peace and quiet it afforded but so that I could take a nap myself. Even that was ruined that too as one would invariably not sleep long enough or sleep too long. Yes even sleeping too much is stress inducing: is everything ok, is he sick....

The point is life is full of stressors. Everyone always talks about the stress of that big project at work. You should talk about those. You should also realize and recognize that your everyday life couple be, and probably is, stressing you out.

Habit Tracking & A New Challenge

This morning an old coworker/friend posted a facebook status about habits and particularly tracking them. Here's a screenshot of it:There a lot of gems in this status. Jason mentions how tracking is the key toward maintaining progress and will help with decision making. He also mentions tracking includes tracking both the good and bad habits. This is super important because people tend to forget that progress is not only doing more good stuff but also (and sometimes firstly) doing less bad stuff.I mention this as I'm about to start another 28 Day Online Fitness challenge a week from today. The type of habit tracking that Jason is talking about is the backbone of the challenge. There are two things members of the challenge must do everyday: they must post a picture of everything they eat and they must post a daily gratitude post. The challenge basically works to instill these two habits on a daily basis.Sure there are personal nutrition plans and workouts and lots of info given throughout the challenge. That being said though, the people who get the best results from the challenge are the ones who adhere to posting their food pics and getting their gratitude posts up everyday. It's almost too simple for some people. Often at the beginning of the challenge I have to get people to concentrate on doing just those two things before they start trying to do too much.Since I brought up results. Let's talk about some of the results that people have gotten from the challenge. The most obvious one is weight loss. I've seen people lose 5-12lbs during the challenge. The great thing about this weight loss is that I can say that everyone who has lost weight has kept that weight off months later. I attribute this to learning how to track and maintain good habits.Some other results challenge members have seen are clothes fitting better, strength and energy increases, improved time management and increased confidence among other things. I might be more proud of these results than the weight loss (good news for me is that they usually come together). Particularly when people start talking about getting stronger and once again doing things they used to do regularly. Or when people mention they finally bought a new piece of clothing that they hadn't been comfortable buying before. These things really get me in the feels.This next round of the challenge begins on the 22nd and goes through May 19th. This will give you the chance to head into Memorial Day and summer having developed life changing habits and feeling like your best self. Intrigued? Fill out the quick form below and I'll get back to you ASAP.[contact-form][contact-field label="Name" type="name" required="1" /][contact-field label="Email" type="email" required="1" /][contact-field label="What do you want to get out of the challenge?" type="textarea" required="1" /][/contact-form]

Stop Falling For Complexity Bias

This weekend at music class w/ my boys (every Sunday we go sing Spanish nursery rhymes), a group of parents were talking about a documentary they had seen on Netflix (red flag #1). I think the doc was called Fed Up. I've never seen it (and probably never will). A quick Google search just showed me that Katie Couric and Bill Clinton are involved in some way.

Anyway the parents were saying how this documentary demonized sugar and advocated for some sort of 30 day sugar purge (red flag #2). In researching this "no sugar challenge" these parents realized that high fructose corn syrup in just about everything.

Now none of these people know that I'm a personal trainer or nutrition coach. So I was able to eavesdrop freely. It seemed that while health was a concern most of these people would just like to lose some weight. I know the simplest way to do this would be to eat less and move around some more. I'm sure they know this (at some level) also. This means if they simply restricted what they ate to what can fit on one bread plate vs an entree plate they would lose weight without changing anything that they actually ate.

Instead these people are going to spend time and effort searching out foods without sugar and then extra money to buy these foods. Now by the way I've presented this hopefully you get that the 'no sugar challenge' is unnecessarily complicated.

Thing is if I would've started this blog by asking, "what would be more effective for weight loss: using smaller plates or a 'no sugar challenge'?" The 'no sugar challenge' would win hands down.

This is known as 'complexity bias'. A client introduced me to this term. She was referencing a blog she just started reading called Farnam Street. The blog post explains that people tend to choose complexity over simplicity.

I'm glad my client mentioned this to me and that I read the blog post. I'm glad because I was beginning to think I was crazy. I try to get people to do the simplest thing for them all the time. I'm always met with skepticism and doubt that it will work. Doesn't matter what it is but it's always "too simple". Along the same lines, I ask clients what's the one thing they'll do this week to help their health and/or fitness. They will always list off 3 things. Always. Then they'll get mad when I make them pick one.

The blog explains that choosing complex over simple is actually a way to get out of solving the problem. When it's complex it's easy to say you don't understand and eventually give up. That's the biggest takeaway I got. Now when clients begin to overcomplicate things I'm just simply going to ask them if they want to solve the problem or not.

If they do I'll gently encourage them to try the simple solution first. If they don't that's cool too but they'll have to own up to that.

The Myth of "Too Busy"

There's a myth out there that you're probably falling victim to. It's not just you, this myth has gotten most of us at some point. It will most likely get most of us a bunch more times in the future too. This myth has been around for so long that we just accept it as truth. No one even questions it anymore. The myth is that you're "too busy". I know that you're busy. You've got work and family. You're even trying to squeeze in some semblance of a social life. Most days you wake up not knowing how you're going to get everything done and you go to bed wishing there were at least a couple more hours in the day.

All that being said, you're not "too busy". It's a myth.

I know it's a myth because you start new things or add onto the things you're already doing all the time. For instance, when you're boss came to you with that new "important" project you didn't tell him/her you were "too busy". Also the spring sports season is about to start, are you going to be "too busy" to drive little Timmy to soccer practice? Or what about the time your friend got tickets to that hot new show and they invited you to go with them (this probably included dinner before and drinks after too).

The amount of time in the day didn't change but you somehow managed to do all those things and everything else that you would normally do.

See you're not "too busy". It's a myth.

So what gives? You do stuff when you're motivated enough or when you want to enough. You don't tell your boss to shove the new project where the Sun don't shine because losing your job would be a bad thing (motivation). You make time to drive to soccer because you could never disappoint little Timmy (want/motivation to be a good parent). And you ain't turning down that ticket because it's the hottest show in town plus you get to let loose for a few hours (want).

See we're motivated and want to do lots of stuff. The thing is those wants and motivations have to be high enough for us to act on them. If we are going to act on them, they also have to be high enough for us to either change or eliminate things we would otherwise be doing. Most of the things we're motivated and want to do don't meet those two criteria (and they probably shouldn't, it's not necessarily a bad thing).

This is where the myth comes in. We need a reason to explain why we didn't do all that stuff we were motivated and wanted to do. It doesn't sound or feel good to admit that you didn't care or want to enough. We all want to feel good, especially about ourselves. So the "too busy" myth works wonders. It gives you a convenient out for why you "can't" do something and it lets the person you're telling it to off easy.

Just remember you've made a choice, you're not "too busy". It's a myth.

Change is good. Change over time is a must.

As I type this we're in the middle of a snow day. Schools here in NYC were canceled by 6pm last night. This seemed kind of crazy to me. Yes it was already snowing but by no means was it a huge storm. I guess the snow that was being forecasted prompted the city to take preemptive action. Again this is crazy to me. When I was growing up (I've never sounded older), in the same NYC public schools, we only had one snow day from kindergarten through 12th grade. That's not an exaggeration. That's a fact. Talk to anyone my age from New York and they will confirm it. We wear it like a badge of honor and bitterness at the same time. Honor because we suffered through getting to school in plenty of storms. Bitterness because nowadays you get notified that schools are closed the day before (you don't even have to get early to check the news or radio).

Anyway, things have clearly changed. Despite my bitterness, that's a good thing. Things should change as time goes by. We have more knowledge and better ways to communicate that knowledge. We should use that knowledge to make better choices. Instinctively I think we all know this.

I can't tell you how many times I've heard, "I've been doing this same workout for years..." Now when I hear this I'll ask the person if they've been doing their job the same way for years. Or I'll ask what else they've been doing the same exact way for years. For most people that's enough to get them to at least consider updating their workout routine.

The point here isn't to say that the routine is bad, usually I don't have any idea either way (if we're having this conversation, we've probably just met). The point is to point out that we know more than we used to and that there are probably improvements that can be made.

So what have you been doing the same way for a long time? Same workout program? Preparing your food the same way? Do you know more now about these things than you used to? (Possibly.) Is there more to learn about these things? (Definitely.)

Take a look and there's probably some small tweaks you can make that will lead to big changes.

Your Metabolism Isn't Slowing Down

YOU'RE METABOLISM ISN'T SLOWING DOWN! Sorry for yelling but I've had a at least two different people (who don't know each other) ask how to combat their "slowing metabolism".

Ok now to be completely honest, as your metabolism does slow down a little, little, tiny, itty bitty, teeny weeny bit as you age. I know you've been told the opposite. Believe me.

So why have you gained weight over the years then?

One of  the women I was having this conversation with mentioned she's steadily been gaining weight. Now for context, she'd like to lose some weight but she is nowhere near overweight and she's 58 years old. She explained that she's gained like 10lbs since her 20's. She also explained that in her 20's she used to go on like 50 mile bike rides and run 5k's and half marathons on the regular.

At 58 while she exercises regularly she's never done those things since I've known her, which is going on about 6 years. I pointed that out to her.

The majority of the reason you've been gaining weight is simply because you're not doing nearly as much as you used to. You're working more and working out less. You most likely have more responsibilities (at work and at home) that push exercising to the back burning.

To go along with this, when you were younger you were probably more active in general (outside of working out) also. You walked more maybe because gas money was harder to come and you lived in the city. Nowadays you're buying premium in the burbs. It might not be to those extremes but you get the point.

The last thing I'll say about this is you're also gaining weight because you're losing muscle. Like I said you used to do more stuff. Now because you're not doing as much stuff, muscle you used to need is being turned to fat. Hopefully by now you've heard that muscle burns more calories than fat at rest. In other words, because you have less muscle you're burning fewer calories while you're sitting around not doing anything. Which again is most of the time.

What to do about it then?

This is preventable and reversible. It's actually quite simple too (not that easy though). The first thing is you've got to be more active. This includes working out more but you also need to be doing more non-exercise activity; things like walking more and taking the stairs. You can't go long stretches where you're sitting around doing nothing. At the very least every couple of hours you need to get up and move around.

Also when you do exercise, you must be lifting weights. Heavy weights. You have to keep the muscle you have and/or build more muscle. As explained above this will keep you burning more calories while you're at rest. Get on a good strength program.

There are certainly other reasons why you could be gaining weight as you age. These are probably the ones though. The main point is that it's not your metabolism slowing down.

You Can't Go It Alone

Last week a client told me she was going to have a "soup and salad" week. Meaning she was going to eat soup and salad for her lunches and dinners. She had already made a pot of soup to get her started. I trained her husband right after. I asked him about "soup and salad" week and he had no idea what I was talking about. Not a good sign. That was on Monday.

Fast forward to Friday. I was training her again and asked how "soup and salad" week was going. Turns out they had dinner plans with friends on Tuesday (which she had taken into account). Then Thursday night, somewhat at the last minute, her husband invited a bunch of people over for dinner and bought a lot of food that wasn't soup or salad.

She had a great plan. Soup and salad is a great way to limit calories (obviously depending on the soups and salads you eat). She even looked ahead and knew there would be one day where it likely wouldn't work (the Tuesday dinner party). What she didn't account for was the unexpected (Thursday's dinner guests).

How do you account for the unexpected? You can't expect people to follow the plan when they don't know there is a plan in place. So one way is to let everyone who will play a role in your plan know about the plan.

I know you think you can do it alone. You can't. This doesn't just telling your significant other either. It means telling your friends and coworkers too. When you tell your friends they can look for healthier options for weekend brunch or they'll be more understanding when you politely decline. Your coworkers will know not to tell you when Susie from accounting brings in donuts for the office.

While you can make a wide ranging public declaration, it doesn't need to be that. You just need to tell those closest to you and those who could have the biggest affect on your plan.

Also notice that telling others doesn't mean that they have to be on plan with you. It just means that they have to be respectful enough of you to not put you in compromising situations when it comes to your plan. On your end, don't take anything less and don't expect anything more.

You taken a great step by coming up with a plan. Now the next step is making sure that you can follow through with the plan. This step is going to require help from others. You can't go it alone.

Could vs Should

You've decided you're going to lose weight. That's awesome. You've taken the first step. Now I need you to slow down and possibly stop. Hear me out.

After taking that first step the tendency or the desire is to take a whole bunch more right after.   I can pretty much guarantee that by doing this you'll end up not taking any more steps. A better approach would be to take your time and carefully consider what you want/need the next step to be.

We all know there many steps that you could take. I'm asking that you figure out the steps that you should take. The difference between "could" and "should" may be the reason why you're not seeing the results you want to see.

Now I know there's someone reading this that's saying, "well what step should I take?". I have no idea what step you should take. This is the part where you have to carefully consider what will work best for you in your life. The Keto diet might've worked for your bestie but that doesn't mean it's going to work you. Again I have no idea. YOU have to figure out what will work best for YOU.

The main thing to consider when you're deciding on your next step is: is this something that I can easily do everyday? This is why you shouldn't be focused on all the things you could do. Trust me you can't do them all everyday.

The one thing you can do the easiest everyday is the thing you should be doing. Figure out what that one thing is. Then do that. Do just that. Everyday.

The Three Parts of Change

If you've been reading these blog posts for a while you may know that I have 2 sons. A 10 month old and a 3.5 year old (he would get very mad if I didn't add in that half a year). At some point I've probably mentioned that getting the older one to eat is one of my biggest daily frustrations. It's not that he doesn't eat, it just takes FOR-EV-ERRRRR (#Squintsvoice). He likes to talk and have stories told/read to him and play with whatever is in reach. Left to his own devices, a meal could easily last over an hour. My wife and I have tried just about everything to get him to eat faster. We've told him if he eats he'll have more time to play. We have a countdown clock where as time goes down it's shown as a red area that gets smaller and smaller. We've begged and pleaded. All of these techniques may work for a minute and a half. Then he's right back to doing everything but eating.

All our techniques focused on what Dan & Chip Heath would call the rider from their book Switch: How to Change Things When Change is Hard. The rider is described as the rational part of the brain. As I type this it strikes me that expecting a 3yr old to act rationally probably was never a good plan to begin with.

In the book the Heath brothers explain that there are two other ways you can affect change: the elephant and the path. The elephant refers to the less rational, more emotional part of the brain. As the name suggests it's much bigger than the rider. The path refers to all of the outside factors that are in play.

When it comes to Graham's (my 3yr old) "elephant" we try to coax along the path by having food choices for him. Having choices allows him to have a say in the process which helps.......most of the time. We also try to have at least one thing we know he'll eat, usually a fruit, to get the process going.

Then there's the "path". Things go best when we can all sit down and eat at the same time. Unfortunately, this doesn't work out most days for us timing wise; he just eats too early. One thing we're testing out right now is we've turned his table so he can see us and still be eating. Before he would be turning around to talk to us if we were in the kitchen or wherever. This leads to falling off his chair and food all over the place. By turning his little table 90º he's been able to see us and still eat. So far it's at least led to a little less clean up.

All of this is to say that when we're trying to change something (exercise or eating habits, sleep patterns, anything) our first strategy is often to attack the rider; to try to think of ways to change. However change is usually highly irrational (the elephant is always going to be bigger than the rider). So you're going to need to figure out the emotional reasons why change is beneficial. And even before bothering with the rider and elephant you'd better make sure there is a clear path.

4 Things You're Doing Your Trainer Hates

I'm gonna let you in on a little secret. I love all of my clients...I just don't love them all equally. Like with all loving relationships, there can be those little things can irk you and make you want to pull your hair out. You don't do that because love and all that good stuff...and you like having hair. Well they always say you should talk about these things and not keep them bottled up. So with that in mind, I'm going to list out the 4 biggest things that my clients do that drive me crazy.

1. Not giving 100% effort: my job is to figure out, actually help you figure out, what you can do. In order to do that I need you put everything you have into it. If I've asked too much, I'll make the necessary adjustments. No need to worry. This goes for outside the gym also.
2. No-show's/Late Cancellations: you shouldn't be doing this to anyone. It's just rude. I get it, things come up from time to time that are unavoidable. When the unavoidable becomes commonplace though well then it's annoying. For most of trainers, that's time that could've been used prepping for other clients or, better yet, sleeping. I haven't even mentioned loss of income because if you do it to me, you will be charged. Unfortunately in this business, time is money.
3. All or nothing attitude: this one is just silly. People always chase perfect. Then when things inevitably aren't perfect they start over completely or worse they quit. Perfect doesn't exist. It's a mythical creature. The sooner you realize that, the sooner you'll appreciate the progress you've made.
4. Self deprecation: I can't tell you how many times I've had clients list all the great stuff they've had happen while training: stuff like weight loss, getting stronger and learning new skills. Then they'll quickly shoot down it all down by saying the "results probably won't last" or "maybe the scale is broken". After I finish banging my head against the wall, I point out this negative self-talk and prohibit it in the future. You work too damn hard to dismiss quality results as accidents.

These are just a few things that drive me a little crazy. There's a common thread between all of these things. The fact is that all of these things have to do with you, the client, sabotaging your own success. All I'm asking is that you show up consistently, give it your all, recognize and appreciate your progress and successes. Is that too much?

The 6 Steps to Change

Making a change is difficult. Most of us know that. Most of us think we just decide to change and then go about making that change. Most of us don't really know there are steps that lead to a change. This is true for every change that we make and if you look back at changes you've made I'm sure you can see these steps. If you know what to look for. To help you realize this, here's a story about something that happened in my household over the weekend.

• Step 1: Inspiring Event- For us this event happened Saturday afternoon. I was at the gym and Alli has taken the kids to a class at the YMCA. When they got home, they were greeted to the sound of our carbon monoxide/smoke detector going off. This wasn't a low battery situation, it was legit alarming like something is wrong. Thankfully there was no smoke but that didn't rule out carbon monoxide (CO).
• Step 2: Immediate Resolution- After checking on a couple of things and opening some windows and the alarm still not stopping, Alli called 911. The fire department arrived very quickly. Shoutout to the FDNY. Fully geared up firemen came into the apartment and checked on things, including using a CO meter.
• Step 3: Realization of an issue- Turns out we just had an old alarm that needed to replaced. Had it not been for this we probably we would've never checked. (Yes I know I should be checking these things periodically...yada yada yada.)
• Step 4: Plan to resolve issue- All of the above happened in a span of about 15 minutes. Alli had called me & told me what was going on. Before I could get home (a 10 minute walk) she was calling me to tell me the outcome and tell me to stop at a hardware store to pick up a new alarm.
• Step 5: Enact plan to resolve issue- Now I've made it home with a brand new alarm. The emergency is over but I've still got to put up the new alarm. I thought I could just put where the old one was. Turns out I can't even reach that spot and the new alarm won't fit there even if I could. Now I'm going to need tools and a drill. I get out everything I need. Then I sit there for at least an hour doing absolutely nothing.
• Step 6: Actually enact plan- I didn't do absolutely nothing: I ate lunch & watched Duke pull out a college basketball game. Once I actually got around to putting up the alarm, it took about 15 minutes and that was that.

Now this was me having to change a CO/smoke detector. These steps are involved in every change we make. Take losing weight: maybe you go through a break-up or your favorite piece of clothing doesn't fit anymore (step 1); you get new clothes or have a one night stand (umm, to each their own...) (step 2); turns out you can't afford to keep buying new clothes & sleeping with random people is not that fulfilling (step 3); you decide to join the gym (step 4); you go to the gym with no real idea of what you're doing (step 5); you make a real plan for the gym, maybe hire a trainer (step 6).

The first three steps can/do happen relatively quickly. These are the reactionary steps. You don't have to do anything to get started taking them; things happen to you, you respond accordingly. The next three steps are where things can get tough. These steps require you to be proactive. This can be/is hard. Especially if the momentum from the first three steps has worn off.

What I learned from doing 10,000 swings

So I completed the 10,000 swing challenge. It's was 500 swings/workout for 20 workouts across five weeks. I learned some stuff over those five weeks. Here's a little bit about it and how you can use it to help out with your 2019 resolutions.

• Perspective Matters: 20 workouts is not that many. 5 weeks isn't that long. However when you start thinking about 4 workouts/week and 500 swings/workout it starts looking a little onerous.
  • So when things start to feel overwhelming try changing your perspective. Seeing things from another angle can give you the jolt of motivation you need to keep going.
• Your Plan Matters: you're not going to follow it perfectly but you have to have one. A well thought out plan allows you to make adjustments (to the plan) easier. As you think about your plan you automatically think about what can go wrong. So planning primes you for when the plan doesn't go as planned. Weird right?
  • So spend extra time in the planning phase. This extra time will save you time when things don't go as planned.
• Consistency Matters: consistency matters so much it's pretty much the main predictor of success (when it comes to health & fitness anyway). You must show up everyday. Tired? Still gotta show up. Bored? Show up anyway. There is no other way to say this: if you want to be successful you have to do the work (whatever it is) everyday.
  • So the key here is to just get started. Take your workout clothes to work, get an accountability partner, hire a coach/trainer...do whatever it takes to remove any obstacles that will keep you from starting.

With that I want to say happy New Year. I'm looking forward to helping to make 2019 the funnest, fittest and healthiest year ever for as many people as possible. So reach out and let me know what your biggest goal of 2019 is and I'll let you know how I can help and/or support you in reaching that goal.

I'm working on Christmas Eve...

It's 8:15am on Christmas Eve. I'm sitting in Starbucks typing this. This is not where I want to be. By now I'm sure my kids are awake and running around the apartment. I'd like to be home keeping the baby away from the tree and attempting to get the oldest to stop running back & forth through the apartment for maybe 5 minutes. Actually on 2nd thought, Starbucks is a lot more peaceful. Just kidding...kind of. So why am I here in Starbucks? I'm here because I'm committed to running/building my business. This means there are days/holidays where I have to sneak out of the house for a few hours to get some work done.

I'm only trying to pat myself on the back a little here. The main reason I'm telling you this is to show what it means to be committed something. There will be times where you'll have to do some things that you don't necessarily want to do. This is important to realize, especially as you're probably thinking about New Year's resolutions.

With that in mind here's a list of questions you can ask yourself to ensure that you have success with your resolutions. These questions will help you map out when the uncomfortable times are going to show up. This will allow you to prepare for them to make them as comfortable as possible.

• Why?- why is this resolution important to you? Answer that. Now why is that answer important? Repeat this process 3 more times. This should get you to down to your most base motivation. This is what you'll come back to when things get tough.
• What?- what do you have to do to be successful? Physically what do you have to do? Mentally what do you have to do (this might be more important)?
• Who?- who do you need to help you be successful? Do you need to hire a coach or someone else?
• Who?- who do you need to clear this with? Not that you need permission but you have to realize when you change your life it will affect the people who are closest to you. So you need to speak to with your significant other and family members and close friends to get their support.
• Where?- can you do this at home? Do you have to go somewhere? If so how are you going to get there?
• When?- when are you going to do it? Is it always going to be the same time or will it have to change weekly or daily? If it does have to change, have you scheduled in all the changes?

As you can see most of these questions lead to other questions. The thing is the more of these questions you can answer ahead of time the higher the likelihood of success. Answering these questions is like having GPS for a road trip. Good GPS will help avoid traffic slow downs and roadblocks. So take time to ask and answer these questions.

Ok I have to get back home with the kiddos and continue in the Christmas fun. Have a very merry Christmas and enjoy the time with friends and family.

#MotivationMonday is dumb

This morning I posted this picture to my instagram. If you spend any time on any social media platform on any Monday then you'll #motivationmonday posts. They are usually quotes or pictures of people/animals doing extraordinary things. Their goal is to give you the extra push you need to get out there and get shit done. They are dumb.

Well the quotes and pictures aren't dumb. The idea of #motivationmonday is dumb.

Looking to social media for motivation to do something in the moment is useless. It's already clear you don't want to do it (or else you wouldn't be on social media) and even if you do muster up the will to do it, it will be lackluster.

I'm purposely saying "it" because it doesn't matter what the "it" is.

I'm not saying that motivation isn't a thing. Motivation is definitely a thing. I'm saying that if you need inspirational quotes or a cheerleader to hype you up then you're not suffering from nothing other than a lack of motivation.

#Motivationmonday might serve a purpose when you're trying to decide if you can/should make a change in your life. Once the decision has been made, you no longer need motivation, what you need is a plan. A good one.

A good plan will eliminate the need for any other motivation. It'll do so by telling you exactly what you need to do, how you need to do it and when you need to do it by. If you have all of those questions answered you won't have the opportunity/need to be actively searching for motivation.

So if you find yourself searching the hashtag "motivation monday" so you can do the damn thing, I say just forget the damn thing. For today anyway. Instead use today to come up with a plan so that you don't end up in the same place tomorrow.

You can only sprint so far...

If I told you to run as fast as you can, I can guarantee that after 1 minute you will be running slower than you were after 10 seconds (assuming you're giving max effort through out). That's just how sprinting works: the longer you go, the slower you will get. This is why Usain Bolt's fastest 400m time isn't just 4x his 100m time, it's slower than that. This example extends beyond physically sprinting and goes into all areas. I once had a client say "go all out or go home" during a session. I told her I didn't like the saying because most people end up going home. Most people can't handle the all out mentality...for an extended period time anyway.

The times we're living in suggests that the only way to do anything is to "go balls to the wall" and give 100% commitment and effort. I agree with the 100% commitment and effort parts. I take issue with the "balls to the wall" part.

You can only go "balls to the wall" for a week, two max. After that you're going to crash and burn. So I'd rather see you give 100% commitment and effort to less stuff. Instead of trying to change everything all at once, just pick a couple. Actually I'd say pick just one. Commit to doing one thing to the best of your ability. Keep doing it until you master it. Mastery means it takes minimal thought to accomplish. Mastery may take 2 days or 2 months or longer. Do it for as long as it takes. Then commit to something else and master that.

I know that this process will work for everyone. 100%. That being said, most people will opt for the "all out" strategy. The one we know doesn't work. Why?

The main reason is because mastering one thing at a time just isn't that sexy or exciting. It's actually kind of boring. Working out 2hrs a day everyday and doing the carnivore diet (that's a real thing) sounds way more hardcore than "eat 2 more servings of vegetables each day". Remember more is not better; better is better.

Another reason people choose "all out" is (I think) they know it will end and it will end relatively quickly. To go the 100% commitment route requires patience. Patience is one of the things that is in the shortest supply nowadays. You have to be willing to accept progress at whatever rate it comes. Most of us see progress and we want to speed it up. We should stop doing that.

Consistent Actions are the Key to Success

This morning I was talking with a client. Along with training with me in person, he's a member in my 28 Day Online Challenge. We were talking about his results from the last challenge. They weren't as good as they could have been so I mentioned that he had taken a few liberties during the challenge. I know this because a major part of the challenge is to report everything that you eat. So I knew he when he was off the plan simply because those would be the times he wouldn't report what he ate (to be fair, sometimes he would just forget). Anyway, we continued to talk I mentioned how he didn't report anything over the weekend. I don't remember exactly but his answer was along the lines of "we didn't eat as we normally do". To which I replied "yes but you still ate."

See to be successful at the challenge the key is consistently recording what you eat (and doing the workouts...). The act of recording your meals itself won't make you lose weight but if you consistently do it means you're probably doing other healthy things that will help you lose weight.

The consistency is the key. Studies have shown that people who eat breakfast every day or walk 10,000 steps in a day tend to weigh less. Neither one of these alone is the reason the people who do them weigh less. The people who do them usually incorporate other healthy habits into their lives or (perhaps more importantly) avoid bad habits.

For instance, 10,000 steps is about 5 miles on average. If you walk that far in a day that means you have less time to be sitting and being inactive. If you eat breakfast every day, you'll be able to skip the donuts in the break room.

Consistency doesn't just work with the 3 examples that I've given either. You can insert any action and you'll see results. It has to be an action though. The more specific the better. Taking a picture of everything you eat, eating breakfast everyday and walking 10,000 steps are good examples because they tell you exactly what to do and when to do it.

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I have another round of my 28 Day Challenge beginning on 11/19. For more info you can click here you can comment here or email me at dwayne@startinglinefit.com.

Shockingly Simple Math of Weight Management

Did you know there are 8 Mondays left in 2018 (including today)? That means at a conservative estimate you could still lose 8-10lbs in 2018. In order to do so, there is some math required though. Don't worry, the math is only slightly more complex than the math I used to figure out how many more Mondays there are in 2018. The math comes in the form of a little addition and subtraction. It goes like this:

Calories In > Calories Out → surplus = weight gain

Calories In = Calories Out = weight maintenance

Calories In < Calories Out → deficit= weight loss

Ladies and gents that is the shockingly simple math of weight management. In words it says if you want to lose weight, you have to burn more calories than you consume. If you want to gain weight do the opposite. That's it. It has nothing to do with food quality or anything else that isn't calories.

If you want to change your weight you must follow this formula. So if you want to lose weight (if you want to gain weight, just do the opposite), are three ways you can do that: eat less, workout/exercise more or do both eat less & workout more.

• Eat less: this is going to be the most important variable. It's the most important because it is the one you have the most control over. Actually you have all of the (physical) control when it comes to this. Make a meal plan and stick as close to it as possible.

  I know I said food quality doesn't matter but I lied...kind of. Food quality matters in that eating high quality, nutrient dense foods (think fruits, veggies, lean proteins & good fats) will allow you to fill fuller after eating less total calories.

• Workout/Exercise more: ever heard the phrase you can't out train a bad diet? You're not a gym geek so probably not. I swear though it's a phrase that get thrown around. The reason being because it's almost impossible to know how many calories you're burning during a workout without being in a laboratory setting. Yeah I know you have an Apple watch and a phone app that tell you how many calories you burned during Zumba. They're probably, most likely, wrong.

  The point here is for you to be more active. That means get more total workouts and also more intense workouts in gym. It also means be more active in your regular life outside the gym. Going to the gym for an hour a day and spending the rest of your awake time on your butt probably isn't going to help your cause.

• Do Both: this is one of those instances where burning the candle on both ends is a good thing. And doing both (depending on the type of workouts you do) may take you from just losing weight to actually burning fat also. (I'm willing to say the majority of people who say they want to lose weight, are actually looking to burn fat.) What's the difference? I'll answer that with a question of my own: would you rather see the number on the scale go down or would rather your clothes fit/feel better? If you chose the clothes option, you want to burn fat.

  You have to be careful when choose to eat less and workout more though. If you're working out more & more intensely and you're drastically less you could be sabotaging yourself. You're going to be hungry and eventually something will have to give. So you have to be careful that you're not going too far out of balance.

If you're someone who's a numbers person here's another (simple) formula you can use to figure out how many calories you should be eating:

Bodyweight (lbs) x 14 = maintenance calories

Bodyweight (lbs) x 10-12 = weight/fat loss calories

Bodyweight (lbs) x 16-18 = weight/muscle gain calories

So there it is. The shockingly simple math of weight management.

The Best (& boringest?) Advice I Can Give

Yesterday a friend hit me up on Facebook. She has two kids under 5 years old and hasn't worked out regularly since before the first one. She says she does Zumba about once a week. She wanted to know what she should do to start getting back into shape. In my head I was like, well she needs to start lifting immediately. Also she's certainly going to have to get to Zumba or some other high intensity type class at least 3x/week. And then she would need to add in 1-2 days of low intensity cardio. You know for recovery and stuff. And obviously she's going to need to become a keto-vegan.

This would be an excellent plan for her provided she either quits her job or gives up her children. (They're cute and all but....GAINS!!! Know what I'm saying.) This is the price to pay to get back into shape.

Hopefully it's clear I'm being facetious.

This is not the advice that I gave her. The advice I gave her was to try to make her way to Zumba 2-3x/week. I told her if she could consistently do that for a month or two then she could start thinking about adding in some lifting weights. That's it.

That's it?

Yep.  Oh you want to why? Got it.

The reason for ditching the plan I came up with in my head isn't because it isn't a good plan (maybe except for the keto-vegan diet, I'm not sure that's actually a thing). I ditched it because it's probably to good for her (right now anyway). This is a case of more isn't better. It would've been too overwhelming and I'm pretty sure she needs her job and loves her children.

Suggesting she just up her Zumba gives her a chance to get used to working out more. This will be good for her physical well-being but also her life well-being. Working out more means giving less time to something else. You need to prepare for this.

What if just two extra Zumba workout sessions is too easy? Well it's easy to add stuff on. It's much harder to take things away. Taking stuff away from people is psychologically difficult for them. You're basically telling them they weren't good enough for all they were given. On the other hand, adding on stuff is a reward. Who doesn't like a reward.

So basically my advice for most people (after I go over the super plan in my head) is to just do a little be more than you were doing before. This is super boring. Whenever I give this advice people are like "that's it?" (like you did above.) People expect it to be more complicated. Here's the thing though, it's not. Most long term success is super boring.

So if you're just getting started again, do a little more than you've been doing. Once you've done that consistently, add a little bit more. Then rinse and repeat.

Timetables might be stressing you out

This morning as I was getting to the subway the digital arrival board said the next train would be arriving in 4 minutes. As I got about half way down the steps, I realized that there was actually a train in the station that I was about to miss. No big deal, the board said the next train would be arriving in 4 minutes. Except when I actually got into the station, the 3 digital boards all displayed different arrival times for 2 different trains. None of which matched the outside board. So which one to believe?

Ultimately, it didn't matter which was right because none of the wait times were so long that I would've considered an alternate route. So I did what I would've have done any other morning: I stood there and waited.

The only difference is that I was upset this morning. I was mad because the stupid board told me there would be a train in 4 minutes. Then the subsequent boards played with my emotions by saying it could be as long as 7 minutes or as short as 1 minute. I would've been better off if all of the digital boards were turned off (which has happened before). That way I wouldn't have had any expectations and I would've just waited.

That's what I used to do before station improvements that included digital arrival boards. It was the good ol' days of playing subway roulette: you get to the station and hope to god you won't be waiting longer than 5-10 minutes.

Now I'd be lying if I said I wasn't impressed when I saw the arrival boards at my local station. It would no longer be a guessing game, I would know exactly when the train was going to arrive.

Here's the thing though, on average I still wait the same 5-10 minutes. There are those lucky times when I get there and the boards say "1 min" and I feel great about myself (as though I had anything to do with it). Then there are mornings like today when the boards are just completely wrong. It really screws up the whole commute.

The arrival boards took a situation where I would've been content with just waiting it out and literally added a time expectation to it. The problem with the time expectation is that I have no control over it. There's nothing I can do except wait. Now my mood gets affected by this thing I can't control.

Now I'm only telling you about this because this is what I see a lot of people do when it comes to their fitness. They want to know how long it will take to see results. The general answer is probably in the neighborhood of 4-6 weeks. If I tell you less than that you'll get excited but those results probably won't last. If I tell you more than that you'll want shortcuts to make it go faster.

The fact is most of us would be better off just worrying about the things that we can control. Things like making better food choices, being more active and getting more sleep. After that it's about making sure you're continually making progress.