WHY DIETS FAIL on Netflix

November 22, 2019

 

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WATCH THIS ON NETFLIX. There is a lot of confusion surrounding the facts of fat-loss, nutrition, calories, diets, exercise, etc. The photo above is of a 14-minute episode on Netflix. The show is called Explained and this particular episode is from the first season. I think it does a pretty good job of establishing some worthwhile facts. I recommend watching it twice. Here are some highlights. ~There is no perfect diet for everyone. ~Most diets are 1 of 2 categories, Low-fat or Low-Carb. ~All diets work when followed. ~All diets stop working once once not followed. ~The only way to see consistent results is to find a diet and lifestyle that can be maintained until you die. ~Failing to be successful on any diet causes unwanted guilt and shame which can lead to an unhealthy relationship with food. ~Guilt and shame are extremely profitable and will certainly be exploited by many powerful, manipulative industries. ~In 1863 a British author wrote the first ever low-carb Diet Book that became a best seller. ~Food changed drastically after WWII, which led to the Industrial Food Complex and a plethora of unhealthy processed food. ~By the 1980’s, obesity was on the rise, food was more unhealthy and cheaper than ever and we ate/drank more than ever, especially snacks, by about 500+ calories more a day, which has continued until till the present. ~1980-2000 saw a HUGE increase in obesity. It has continues to climb until the present. ~Exercise is great for health but not very good for burning enough calories to lose weight in a healthy way without improvements in the diet. ~Losing weight too fast, doing too much intense exercise and going too low on calories can cause a serious hormonal disruption that may make things much worse in the future. ~Genetics may make it more difficult for some to lose fat but it is by no means an absolute limitation. ~Achieving a consistent caloric deficit is still the most important factor for fat-loss. ~Eat more vegetables & fruits (plants) and less of everything else. ~ ~Consume less calories on days you move less. #whydietsfail #nutrition #austinpersonaltrainer #austinpersonaltraining #bssbbooks #blueskystrongbox

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My Attempts to Make Nutrition Simpler

November 15, 2019

 

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Nutrition should be Simple. Of course, this is seldom the case. Not knowing what to eat or worse, being scared to eat food, can be a serious problem. Nutrition is about balance NOT imbalance. When someone asks me about anything nutrition related I do everything I can to give very simple advice. Everyone’s in a different place. It’s important to start where you’re at. You may have a health, fitness or cosmetic goal. It may be all three. It’s very important to identify what it is you want and need. Personally, learning to understand the difference between Whole Food and Processed Food is a great place to start. Remember that “Food” is not only limited to what we eat but also anything we drink. We all know what Junk Food is but it doesn’t hurt to refresh. Learn to read Food Labels, not just count calories. Have a working knowledge of all 3 major Macro-Nutrients: Protein, Fat and Carbs. Understand that certain food is more like Medicine and some food is more like Poison. All Diets work because they require paying closer attention to what we consume. Any Diet will fail if we stop doing it. There is no perfect Diet for everyone. We each must find our own way live. Sleep, Stress Reduction and Exercise are important concepts that help with everything when applied appropriately. Don’t be scared to take a small step in a healthier direction. Work on educating yourself. Work to improve one main area at a time. In fact, with regards to Diet, try improving only one meal at a time (ex: breakfast, lunch or dinner). It’s ok if it’s not always perfect. No one is ever perfect all the time. Here’s a short list of my preferred references. 1) Dr Greger’s Daily Dozen list-and phone app 2) Dr Greger’s book, How Not to Die-and NutritionFacts website 3) Michael Pollan’s book, Food Rules 4) Netflix Explained series entitled, “Why Diet’s Fail” 5) Precision Nutrition website. I would highly suggest watching the 14 minute Netflix episode first. It’s a great summary of important information that is often misinterpreted in the media and pop-culture. #bssbbooks #austinpersonaltrainer #austinpersonaltraining #drgregor #drgregordailydozen #michaelpollanfoodrules #whydietsfail #blueskystrongbox

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Whataburger and My Personal Weekly Movement Quota

November 11, 2019

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I love lists. Short or small. Big or tall. It’s a huge part of my strategy to maximize precious Time & Energy. Obviously, I highly recommend them. They need not be fancy or complicated. I often use my phone for list making but I also prefer the old fashioned way of writing things down. This is/was a quick list of movement (exercises) that I like to practice at least 1 time each week. It looks like a lot but spread out over seven days it’s not. Things become more clear when written down. I find things get done when I write them down. The one danger is developing an unhealthy addiction to “getting things done”, which is fine for those things that are truly necessary but maybe not for the rest. The trick is to be deliberate and efficient. Do only what needs to be done. Prioritize action. Save “the wants” for later. Enjoy them. The wants are sometimes more fun when left to spontaneity and improvisation. Anyway, I’ve already said too much. #bssbbooks #carltonlists #austinpersonaltrainer #austinpersonaltraining #listofexercises #carltonsmixtapegumbo #blueskystrongbox

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Essential Priorities for Busy People

November 11, 2019

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ESSENTIAL PRIORITIES FOR BUSY PEOPLE. Being busy is not unique. In fact, it’s commonplace these days. I would argue that much of our business is due to poor time management, especially with smart phone usage. Of course pointing this out doesn’t really help anything. But with that said, it is crucial to realize that the only person that will help you find more time is YOU. It’s not a crime to be good to yourself. And being good to yourself doesn’t necessarily require more free time. However, it does require quality time with attention to detail, especially with regards to the management of time and energy. Prioritize SLEEP first. After AIR & WATER, sleep is the foundation for everything. DIET is the next big area of concern. The most realistic approach that I’ve found is to aim for at least one meal a day that is close to perfect. Something simple, convenient and repeatable. Think oatmeal w berries, a smoothie, salad, healthy sandwich, etc. The last major priority of health is daily MOVEMENT. You can’t NOT move. Seriously. It’s about way more than just calories and vanity. This is about survival. My best recommendation is to build more WALKING in to each day. When possible, do it while at work so you get paid for it. If that’s not possible, aim for 10-30min of dedicated walking sometime before bedtime. Also, try your best to get at least one STRENGTH workout in each week. You could do this with only 2 exercises in less than 15 minutes. It helps keep muscles from withering away, which does help with metabolism and many other vital functions within the body. Don’t let everything go to sh*t because you’re busy. You’ll regret it later. Be mindful and manage your time well. #austinpersonaltrainer #austinpersonaltraining #timemanagement #timemanagementtips #limitsmartphoneuse #timemanagementskills #healthminimums #blueskystrongbox

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The 3 Major Kettlebell Exercises

November 1, 2019

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THE 3 BIG KETTLEBELL EXERCISES. You should first know that you don’t actually “need” any equipment for strengthening the body. Our own body weight is enough. However, equipment can make things a bit more fun and challenging. My favorite piece of equipment is a single Kettlebell. In fact, this is what I use most often and have for the better part of a decade. There are many exercises that can be done using a single Kettlebell. However, there are 3 big ones that I see as essential. 1) Swing 2) Goblet Squat 3) Turkish Getup. In fact, these 3 make up the main components of the HKC Certification (Hardstyle Kettlebell Challenge). I use some version of these with almost every client I work with and have for many years. These may look easy but regular practice is absolutely essential to get the most from them and prevent injury. Kettlebells may not be for everyone but you’ll never know if you never try. If you do decide to give it a go, start slow and light. Build stronger over time. Perfect form and smooth-graceful movement should always be the goal. #kettlebells #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

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Strength Training requires at least 3 Exercises

October 15, 2019

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EVERY ADULT NEEDS TO DO STRENGTH TRAINING AT LEAST 1 DAY A WEEK. It doesn’t need to be complicated. Workouts don’t need to be longer than 30-45minutes max. 5-10minutes of a really good exercise done really well could do the trick (think Deadlift, Heavy carries, Kettlebell Swings, Heavy Squats, Turkish Getup, Squat to Row). For health, 1 workout a week can work. For health and to look better, 2-3 days a week is better. Oh yeah, don’t forget Diet, which is THE most important factor in approving appearance. You can never out-exercise a bad diet and too many liquid calories. How many exercises, and which ones? Regardless of how often you Strength Train, each workout must include a Lower Body Leg/Hip Exercise, an Upper Body Push and an Upper Body Pull. There are a ton of choices. Keep it simple. You can do more but I would limit it to a total of 6 exercises. Try to find exercises that involve the entire body while targeting the specific areas I just mentioned. How many sets and reps? I personally like 2-3 sets per exercise. For reps, l like 15 reps some days, 10 reps on other days and a heavy 5 reps on days I feel rested. Any rep range will work so long as you challenge yourself without beating yourself up or allowing form to degrade. Variety is nice. The secret to getting results is NOT missing workouts, walking a lot each day, proper rest and above average diet/nutrition. Never forget that. Get to it! #blueskystrongbox #strengthtrainingathome #strengthtraining #resistancetraining #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox #johntylerhighschool #cujonation

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Fundamentals First!

September 28, 2019

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Weekly I get asked about things like the Keto Diet (for the record, I’m not a fan. In fact, I’m not a fan of any non-personalized diet or exercise routine). I also get asked a lot about things like High Intensity Interval Training, Spin Classes, Burpees and other flavor-of-the-month exercises and diet fads that promise nice arms, a firm backside and 6 pack abs. Rarely, does any of this stuff truly matter if the fundamentals aren’t being satisfied. The fact is, the majority of people don’t exercise at all and never will. Those that do, tend to exercise too little, too easy or too much and too hard. Very few of either category will likely exercise consistently for a lifetime or to an age where it actually matters most. Most people eat way too many calories of poor quality food every single day. A lot of people drink excessive amounts of liquid calories, especially alcohol calories. Too many people get too little sleep and stress about too many things. NONE of these things do anyone any favors. The basics need more attention. They always need top priority. A house crumbles on a weak foundation if it ever stands at all. #bssbbooks #austinpersonaltrainer #austinpersonaltraining #faddiets #fadexercises #unhealthylifestyle #fundamentalsofhealthyliving #propersleep #drgregorsdailydozen #blueskystrongbox

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