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Training to Be Harder to Kill

Like many people, my fitness journey began because I wanted to lose weight.

By the time I got serious about this, there was more on the line than just looking a certain way. I was 19 and prediabetic, facing a future of chronic disease if I didn’t make some serious changes.

Long story short, I lost 70lbs in the first year. I fell in love with lifting weights and learned how to cook, buy groceries, and count calories. For the first time since middle school, I fit into smaller sizes and had to buy a completely new wardrobe

My second major goal – which lasted about four years – was to get as strong as possible. I was introduced to the sport of powerlifting and got hooked.

My training was all about putting up big numbers on the back squat, bench press, and barbell deadlift. I even competed in a powerlifting meet back in April 2014 where I set an all-time personal deadlift PR of 330lbs.

I’m now almost ten years into my personal fitness journey. Increasingly, my goals have shifted beyond just building a lean body and lifting heavy things.

I still want to look good and feel strong (who doesn’t?), but I’ve realized that the biggest benefit of lifting weights is how it helps you later on in life.

You have control than you think over how you age.

When most of us think about getting older, we assume that losing strength, mobility, stamina, and power is inevitable.

I know I constantly hear people saying things like “I’m just old” or “I guess this is just part of getting older.”

Here’s the thing: much of the physical decline we perceive as just part of getting older is not set in stone.

The appearance of your body may change, but you can hold on to much of its capacity if you’re stay active and prioritize resistance training.

One of the biggest drivers of age-related decline is loss of muscle mass. This causes your metabolism to slow down along with a host of other negative consequences.

But studies indicate that you can actually maintain much of your muscle mass as long as you keep using it. You don’t need to be a pro bodybuilder either; you just need to engage in some kind of regular resistance training.

Another challenge of getting older is being more susceptible to injury. Too many older people die as a result of slips and falls.

It doesn’t have to be this way – you can dramatically reduce the chances of falls by maintaining some level of balance, speed, and power.

Here are a few things you can do to train for health and longevity: 

Train all the major movement patterns. Everyone should perform some variation of a squat, hinge, upper body push, and upper body pull on a regular basis. If you want to add a few more, I also recommend training gait (walking and carries), crawling, single leg training, and rotation (both resisting and creating it).

Read more: Core training beyond crunches

Pick exercises that work for your body and skill level. Not everyone is cut out to use barbells. And if you’re intimidated by the weight room, there are plenty of other resistance training options that can work. I strongly suggest experimenting to find exercise variations that feel good for you. 

If you want help figuring out which squat and deadlift variations work for you, you can download my free Squat and Deadlift School ebook here.

Don’t do things that hurt. This is related to the point above. You would be surprised how many people push through pain during exercise because they thing it’s just part of the deal. There is always a way to to modify an exercise or train around pain. Your joints will thank you.

Read more: You got hurt. Now what?

Power training is for everyone. Being fast and responsive is what helps you prevent falls and quickly react to other stimuli in the environment. Learning how to jump and land safely is hugely beneficial. If you can’t jump, try incorporating medicine ball throws or just going for power walks from time to time.

Do mobility work every day. The last thing you want is for your minor aches and pains to turn into more serious problems or permanent restrictions. I recommend doing drills to mobilize your hips, upper back, shoulders, and ankles as often as possible.

Read more: How should I warm up?

Work on getting up and down from the floor. Being able to get up and down from the floor by yourself is hugely important for health and safety as we age. If possible, try to get up and down from the floor at least once in every workout. Turkish getups and lunges are especially helpful here.

When in doubt, keep up your cardio fitness. The best thing you can do for your health is to move every day. If all you can do is go for a short walk, make that your goal. This keeps your heart, brain, muscles, and many other systems healthy and happy.

Read more: All about cardio

I still work out to build muscle and get lean. But I also want to stay strong and maintain my independence for as long as possible.

I want to be able to climb stairs, carry my groceries, and take active vacations. I do this work now so that I’m harder to kill if I’m lucky enough to still here in a few decades.

If you’re a millennial like me, now is the perfect time to build a sustainable strength training routine. Find activities you enjoy and set meaningful goals so you can challenge yourself and stay engaged.

If you’re a little older, now is still the perfect time to lift weights or move your body in a way that’s appropriate for you.

As long as you’re still living, it’s not too late to get in better shape and reap the benefits of resistance training. If you want some help figuring out what this looks like for you, you can apply for my online training program here.

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You Don’t Need the Gym. But You Do Need This.

Hear me out on this one. 

I truly love the gym. Over the years, I’ve probably spent more time in weight rooms than anywhere else (except for maybe practice rooms back when I was a musician.)

COVID-19 threw me and many of my fellow meatheads off our game. We’d become so reliant on training in a particular way that we thought we’d never be able to maintain our fitness level or our gains without access to lots of weights.

Thankfully, my worries were misplaced. Through writing (and performing) dozens of home workouts over the last two months, I’ve learned that you can keep kicking ass no matter where you are or what you have access to.

Read more: Five ways to get motivated work out at home

That’s because the principles that drive progress – focus, hard work, intensity, open mindedness, and consistency – don’t require anything beyond your body and your brain.

–>You don’t need the gym to get results. But you do still need to stay consistent and check the exercise box as often as possible in ways that you enjoy.

Read more: Not seeing gym results? You’re probably making this mistake.

–>You don’t need heavy weights to maintain or build strength and muscle. But you do still need to train with intensity and push your limits.

Read more: Five ways to make bodyweight training more challenging

–>You don’t need lots of equipment to have a fun and effective workout. But you do need to get creative and make the best use of the tools at your disposal.

Read more: Turn household items into exercise equipment

Is it nice to work out in a gym with heavy weights and cool toys? Absolutely.

Will I be back lifting and helping clients in the gym as soon as it’s safe? You bet.

But that doesn’t mean I’m going to stop training myself or my clients in the meantime.

Accountability, structure, and guidance are three more things we all need even though gyms are closed. Most of us don’t have the time, knowledge, or desire to consistently create effective and engaging workouts for ourselves, especially when gyms are closed and our options seem limited.

I provide this service to my online clients. If you’re looking for a creative, supportive, and experienced trainer to guide you through the process of working out at home, you can apply for my online training program here.

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Four Foods You Should Never Eat

Anyone who’s ever been on the internet has seen clickbait articles sharing foods to avoid. These usually feature arbitrary lists of specific foods supported by cherry-picked “research” and dubious-looking doctors.

During the early days of your fitness journey, you may fall prey to these lists. I know I did. In time, however, most of us learn that very little about food and nutrition is so black and white.

As a general rule, I’m not a fan of restrictive behavior around food.

I don’t believe foods are inherently good or bad; so much depends on the individual person, circumstances, and environment.

However, this doesn’t mean I don’t use food rules with myself or my clients. It’s still up to us to figure out which foods work for us and which do not.

Having a little bit of structure can help us make good choices and not feel so lost in a sea of options. The four categories below can help guide you as you decide which foods to eat and which to skip (at least most of the time).

Foods that don’t agree with you

Although some scoff at the preponderance of food allergies these days, the struggle is real for many people.

I’ve worked with dozens of clients who experience physical distress in response to certain foods. This distress can present as stomach or digestive troubles, acne, joint pain, asthma, or an uptick in allergies. Some people have only mild symptoms, others suffer severe discomfort.

In order to feel their best, these clients need to remove certain foods from their regular meals.

Through a combination of food logging and experimentation, you can identify which foods are making you feel bad and gradually replace them with other things.

If you suspect you may have a food allergy or intolerance, it’s best to consult a nutritionist or doctor who can help guide you through the process of identifying problem foods.

Foods you don’t like

Many people have a lot of outdated ideas about what it means to diet or eat healthy.

If I had to eat nothing but bland baked chicken breast and soggy steamed veggies, I never would have stuck with healthy eating over the long term.

You can improve your eating habits without sacrificing flavor, taste, or diversity.

This is why learning how to cook can be so helpful for those trying to lose weight; not only do you have more control over the calorie content of your meals, you learn what it takes to make delicious food.

Your meals should taste good and make you feel good. It is possible to have both.

Foods you can’t stop eating

Some people excel with a moderation-based approach to food. If they completely remove trigger foods (like chips, ice cream, peanut butter, pastries, etc.), they feel deprived and are more likely to overeat those foods later. These people do better when they eat small amounts of treats on a regular basis.

Other people, myself included, do better with an abstinence-based approach to trigger foods. If there’s a food you can’t stop eating, it’s easier to stop yourself before you take the first bite.

I’m willing to bet you already know if this is you. You plan to have a small amount of a food, but it only triggers you to want more and more. Before you know it you’ve eaten way more than you intended and you feel physically and mentally gross.

Read more: Five tips to help you stop stress and emotional eating

If this sounds like you, removing these foods from your house or not ordering them can be a helpful first step in your journey to combat stress or binge eating.

By the way, this can change over time. With increased self-awareness, some people will be able to reintroduce certain foods to their diet in moderate amounts.

The important thing is to be honest with yourself about what will help you feel your best.

Foods you don’t want to eat

Have you ever had a well-meaning friend or family member pressure you into eating a certain food?

This is one of the biggest challenges of losing weight or getting in shape, one that’s not talked about nearly enough.

So much of our history, culture, identity, and emotions can be tied up in food.

Other people may feel resentful, confused, left out, or just oblivious when you’re eating in a new and different way. This leads them to consciously or unconsciously pressure you to eat certain foods or eat more than you’d like.

If you don’t want to eat something – for any reason – it’s okay to say no. It’s not always easy to do, but learning to say no can improve both your fitness outcomes and your relationships. 

I hope this gives you some things to consider. Whenever possible, eat foods that taste great, make your brain and body feel good, and support your long-term goals.

Would you like some help figuring out the best nutritional and dietary approach for your unique goals, personality, and lifestyle? Apply for my online training program and I can help.

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Five tips to help you stop stress eating

Even before coronavirus quarantine, stress and emotional eating were the biggest nutritional challenges faced by my clients.

Stress eating is even more widespread now, as everyone tries to navigate an uncertain and upsetting situation while being confined to their homes.

It’s not easy to overcome these challenges, but it is absolutely possible. If you’re tired of feeling trapped in the emotional eating cycle, try using one or more of the tips below.

By slowing down, gaining awareness, experimenting with your actions and environment, and being kind to yourself, you can break free of stress eating.

Get curious and pay attention.

Stress eating happens so fast that it seems to come out of the blue. Before you even know what’s happening, you’re finished with a pint of ice cream or are working on your second sleeve of girl scout cookies. We’ve all been there!

Although it seems automatic, stress eating is always preceded by a cue. Some event, emotion, interaction, or other stimulus triggers you to dive into the familiar cycle. These can be negative cues, like wanting to avoid an unpleasant emotional state, or positive cues, like associating a certain food with happy memories of a place or person.

If you’re not sure what your cues are – and there could be many of them – the fist step is to pay more attention. Take notes after you stress eat. What were you doing before? How did you feel? What were you thinking about? Who were you with? What time of day was it?

It’s helpful to write this stuff down in a journal or on a note on your phone so you can review it and look for patterns. In time, you will start to identify specific cues and build greater awareness around your behavior.

Give yourself other options.

So you’ve identified your stress eating cues – now what?

You need other tasks that you can turn to when a craving strikes. Ideally, these other tasks will help you address the real need you’re trying to solve through food.

Are you feeling anxious or stressed? Try going for a walk, journaling for a few minutes, or sitting quietly and following your breath.

Are you lonely? Call or facetime a friend.

Are you bored? Go for a walk, read a good book, play a game, or start tackling a household chore.

Are you actually hungry? Try reaching for a healthy snack like fresh fruit, veggies, or protein.

I made a list on my phone of all the things I can do instead of stress eating. Create your own list and reference it when you feel the urge to reach for food. Most of the things on your list should be easy to do or you run the risk of ignoring them.

Make it easier/make it harder.

Our environment has a huge influence on our actions. If you’re struggling with stress eating, you can rearrange your kitchen and pantry to make it easier to eat healthy foods and harder to eat junk food. Some ideas:

  • Keep a bowl of fresh fruits out on the counter in plain sight.
  • Keep treat foods packaged and out of sight if possible, such as in a pantry with a closed door.
  • Keep chopped veggies or other healthy snacks in the front of your fridge.
  • If you know you have a hard time resisting certain treat foods, don’t buy them and don’t let others bring them into the house.

Plate it and savor it.

Sometimes, you’re going to indulge in treats. If you’ve followed the steps above and consciously decided you really want to eat something, do your best to enjoy the experience.

Plate your food by removing it from the container, placing however much you plan to eat on a plate or in a bowl, and sitting down at the table to eat it.

Savor your treat by eating slowly and minimizing distractions. You may be surprised at how much more satisfying eating can be when you’re mentally present.

Practice self compassion.

When I was knee-deep in my eating disorder, I lived in a constant state of shame. I felt terrible about myself for the way I was eating, which only made me want to give myself the middle finger and eat more. It was incredibly tough to break free from this vicious cycle.

Many of us think we can motivate ourselves to change by shaming and berating ourselves. In reality, this only feeds the bad habit cycle.

The answer is not to punish or talk down to yourself, but to be kind and gentle. When you overindulge, forgive yourself and try to learn from the experience. Understand that you’re not alone (especially these days) and you’re not broken beyond repair.

The goal of self compassion is not to give yourself an excuse to stress eat, but rather to rid you of toxic feelings of guilt and shame which keep you trapped.

Overeating doesn’t make you a bad person and it doesn’t mean you’ll never achieve your health and fitness goals. It’s just one more obstacle to overcome so you can grow and live your happiest, healthiest life.

If you want more help with this, I’m here for you. Fill out an application for my online coaching program for personal support, accountability, and compassion from a coach who personally knows how hard it is to combat stress eating.

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Five ways to get motivated to work out at home

I love working out in gyms. I’ve always been able to focus more and train with greater intensity in the gym atmosphere.

It’s harder to find motivation to train at home, especially when you’re stuck there all day every day. Your sense of time and space gets blurred when your entire life is happening in one location.

Fortunately, you can overcome these challenges with mental reframing and clear practices around your workouts. Below are my five top tips for finding the motivation to work out in your home.

Change your expectations.

Most of us are not going to be able to replicate our regular gym workouts at home. The sooner you accept this, the better. You’ll have more fun training at home when you aren’t constantly comparing those workouts to ones you used to do at the gym.

Adjust your training goals.

Certain goals – like building lots of strength and muscle – are lot harder to achieve with minimal equipment. Additionally, your priorities may have shifted thanks to quarantine and new concerns about health, safety, or finances.

It’s okay to adjust your training goals to address your current situation. You will likely be more motivated to work out if your reason for exercising is aligned with your values and circumstances.

Here are some ideas on how to pivot:

  • Instead of actively trying to build strength or muscle, train to maintain what you already have.
  • Train with low-moderate intensity to manage stress and anxiety as opposed to doing hardcore HIIT workouts all the time.
  • Focus on stretching and mobility to counteract extra time spent sitting. This will pay big dividends in how you feel even if you can’t get in any longer workouts.
  • If you want to lose weight, now is a good time to improve your eating habits by learning to cook, logging your food, and getting in touch with emotions to battle stress eating. I understand this may not be possible for people under very high stress, such as those who have kids at home.

Create a buffer between your workout and whatever you were doing before.

Give yourself 15-20 minutes to get amped up. Drink some coffee or an energy drink, eat something small, put on some music, and start warming up. Don’t expect to be able to easily shift gears into workout mode immediately after doing another task.

Build a routine and develop rituals around your workouts.

Ritualizing as much as possible about your workout makes it easier to find motivation to be consistent.

Some ideas:

  • Work out at the same time every day and/or on the same days of the week.
  • Create a designated workout space in your home, even if it’s just a few square feet.
  • Use the same pre-workout ritual every day. Have a snack, drink some water, get dressed, etc.
  • Do the same warm up each time you work out.
  • Play a certain type of music to get you in the mood to work out.

Have someone else do the hard part for you.

Designing your own workouts takes a lot of time and effort. You can spend hours googling or searching social media for inspiration and still not be sure you’ve put together a workout that’s actually effective. This creates additional stress and can turn into yet another obstacle to working out.

If this sounds like you, I recommend hiring a trainer or coach to help you create a workout program. You can join my Workout From Home Club to receive three done-for-you home workouts delivered directly to your email inbox each week. Of, if you want a more customized experience and the option to do virtual sessions, you can apply for my online training program here.

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How to stay injury-free when training from home

I work with a lot of people who are recovering from injuries or dealing with pain. I love helping these clients figure out how to push themselves safely so they can get stronger, achieve their goals, and reclaim their physical fitness.

In the gym setting, there are a ton of tools I use in this process. I can tweak a movement in countless ways just by using a different implement or changing a client’s position.

Working out at home is a different story. Many of my favorite adjustments and exercises aren’t accessible or even possible. And a lot of the stuff that’s easy to do with no equipment is not a good fit for clients who deal with knee, back, and shoulder problems.

Many of the home workouts floating around the internet right now are geared toward people with zero injuries and no pain. When I see some of the suggested exercises, I wince because I know many people who attempt them are banging up their bodies unnecessarily. Then, when they feel crappy after their workouts, they may give up on home training altogether.

Thankfully, with some creativity and patience, it is possible to adjust home workouts so you can still train without aggravating (or causing) joint pain. This does require you to be a lot more discerning about which exercises you perform and which you modify or skip.

Here are five tips to help you avoid injuries and feel better during your home training.

Do you really need to do those plyometrics?

A lot of home workouts heavily feature plyometric exercises and jumping. People like these because they make them feel like they’re really working hard. And for advanced trainees, they are certainly a good way to up the intensity of a home workout.

If you’re newer to strength training or have a history of joint pain, however, it’s probably best to skip these for now. Instead, focus on building strength, coordination, and balance while staying firmly on the floor.

If you want to build power at home without plyometrics, you can also use isometric holds. Pick a movement and hold the hardest position for time. Try to squeeze every muscle in your body as hard as you can – this constant full-body tension is what drives the nervous system adaptations that make you stronger and more powerful.

Look beyond lunges

Trainees with knee problems may struggle with lunges, another staple in many home workout programs.

If your movement is very limited or you’re in pain, try replacing all single-leg exercises with glute bridge variations. You can also perform hinging and leg curl variations to build supporting strength in your joints.

If you’re only somewhat limited, you can swap lunges for exercises like split squats or step ups. There are countless single leg variations and with some experimentation, you’ll likely be able to find one or two that work for you.

Improve your pushup technique

A third potential injury risk with home training is jacking up your shoulders from too much pressing with poor form. I’ve seen a lot of cringe-worthy pushup videos on social media recently and don’t want you to be one of them.

Make sure you’re doing pushups correctly. This means no shoulder shrugging, keep your elbows within 45 degrees of your sides, use a full range of motion, and maintain proper core position.

If you’re struggling, you may need to elevate your hands on a couch or go down to your knees. It’s better to make things a little easier than to bulldoze ahead with poor technique. Your shoulders will thank you!

Don’t ignore your upper back

When I work with clients at the gym, I want their pulling volume to match or exceed their pushing volume. This is hard to do at home because it’s really tough to train your back without equipment. Combine this with the poor pushup form discussed above and you’re setting yourself up for pain and stiffness.

I strongly recommend purchasing resistance bands to help keep your neck and shoulders happy. You can use bands to perform a number of rowing variations during your home workouts. If you own your home or condo, you can also buy a TRX or rings and mount them somewhere on the wall or ceiling.

At the very least, I recommend performing several sets of band pull aparts throughout the day. This simple exercise pulls you out of your slouched computer posture, opens up the chest, and builds strength in the supporting muscles of your upper back and shoulders. 

Prioritize good movement and mobility

One of the gifts of having life disrupted in such a major way is that many of us have more time to focus on things we were neglecting before. We can’t get after the weights, but we can take the time to do some maintenance on our joints and practice moving with greater ease.

Here are some ideas:

 Even if you do nothing else during this quarantine, doing some easy bodyweight drills and stretching for a few minutes per day can do wonders for your physical and mental health.

If you’d like some help putting together home workouts, join my WFH Club. I’m emailing three done-for-you workouts to members every week. Learn more and join us here.

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Have a snack…

…a movement snack, that is.

Unless you are essential personnel, you are spending a lot more time at home these days. This probably means more time sitting and working in unusual places like your couch or (in my case) on the bed in your spare bedroom.

Most of you sit at your regular offices. However, you likely have a real desk and an appropriate chair. Perhaps you’re lucky enough to have a standing or sit-stand desk. 

If you work in a big city like Chicago, you also probably walk a lot as part of your daily routine. You walk to and from the train, when you go out for lunch, and when you hit the gym after work. All of this movement adds up and helps your body and brain operate at higher capacities.

Working from home is another matter entirely. Many people actually work more hours – and therefore sit more – when they’re wfh.

Even if you do get up to do things, you are limited by your space. It takes me 10 seconds to walk from one end of my apartment to the other. Contrast that with my gym, where I have to go up and down a flight of stairs every time I want to use the restroom.

Being stuck at home means we are all moving less and sitting more. This is a recipe for feeling sore, achey, cranky, and sluggish during a time when we are already operating at high stress levels. If you’re feeling pain or soreness in unusual areas, I can almost guarantee it’s coming from the way you’re sitting and working.

One way to counteract all this sitting is to be proactive and schedule movement breaks (I call them movement snacks) in your day. You may not realize it, but after a long period of sitting and working your body and brain are going to be hungry for movement.

You can create a movement snack using any combination of movements. I generally pick three or four stretches, bodyweight movements, and drills that hit as many joints as possible. Shoulders, backs, hips, and necks tend to get particularly tight after too much sitting.

Here are four options I’ve been using a lot:

Walkout + pushup + 3 point lunge each side + walk back, repeat 3-5 times 

 5 standing head nods + 5 wall slides + 2 standing hip CARs each side 

 5 cat cows + 5 hip rockers + 3 squat to stand w/ rotation 

 3 bodyweight squats + 2 shoulder CARs on each side

After any movement snack, walk around your home for 1-2 minutes before sitting down and resuming work or Netflix.

For best results, I suggest having a movement snack every hour on the hour. You can set a recurring alarm on your phone or computer to remind you that it’s time for a break.

If every hour seems like too much, or if that will seriously disrupt your work flow, do every 90 minutes or 2 hours. The important thing is to make a conscious effort to get up and move on a regular basis.

Building movement snacks into your wfh routine is one small thing you can do to feel better right now. If you want more help designing home workouts, join my WFH club. I’m sending members three done-for-you home workouts three times every week. Learn more and join us here.

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Why popular diets don’t work (and what to do instead)

My fat loss journey began in August 2011. Just before my sophomore year of college, I went to my doctor for a routine check up and was shocked to learn I was prediabetic. I was only 19 years old, far too young to be teetering on the precipice of a serious, chronic and preventable disease. I knew I needed to make a serious effort to change if I wanted to stop heading down the scary path I was on.

Initially, my approach was simple. I counted calories and logged my food. I focused on eating protein and vegetables. I went to the gym five or six times a week. I slowly built a new routine around grocery shopping, cooking and regular exercise.

My results were impressive. I lost around 60 pounds in six months of dieting. However, this was not the end of my story. In fact, this is the point where I started to run into trouble.

Me before and after 60lbs weight loss. What you don't see is that in the after picture, I was also struggling with disordered eating.
Left: August 2011, the same trip I learned I was prediabetic.
Right: September 2012, 60lbs lighter but deep in a spiral of disordered eating

Unsatisfied with my progress thus far, I decided I needed to resort to more extreme measures to lose the last 10 pounds to get to my (arbitrary) goal weight. I was intrigued by the promises of intermittent fasting, the paleo diet, Whole30, the keto diet and others. I believed if I reduced my eating window, engaged in lengthy 24-hour fasts and removed certain food groups from my diet, I could trick my body into shedding those last 10 pounds. These diets appealed to my inner perfectionist and need for control.

Read more: My thoughts on keto and intermittent fasting

I severely restricted what and when I ate. I refused to eat at certain restaurants or outside of my eating window, and I would freak out if I didn’t have diet-friendly options. I was legitimately terrified that eating off-plan would result in a cascade of negative health effects and instant weight gain.

Following a period of restriction, I would inevitably reach a breaking point and binge on off-plan foods. Afterwards I was filled with anxiety, shame and self-loathing. I vowed to be even more restrictive moving forward. Unfortunately, I always ended up stuck in the same cycle. Ultimately, I gained a lot of weight back and nearly destroyed my relationship with food.

I’ve spent years repairing the damage caused by my failed experiments with fad diets. Today, a central part of my mission as a coach is to help my clients avoid the same mistakes. In the rest of this article, I explain why fad diets are a bad fit for most people and share my strategies for healthy, sustainable weight loss.

The problem with fad diets

I define a fad diet as any popular diet that promises impressive results if you follow a restrictive eating plan. These diets usually claim they alone have the secret to fast fat loss, health and longevity. They may lean on scare tactics or fear mongering to convince you of their validity.

Many people experience some initial success following fad diets. All diets work by creating a caloric deficit. If you remove entire food groups or eat in a limited window, chances are good you’ll be consuming fewer calories than you were before. You may also experience a rapid initial weight loss due to decreased water retention. It’s normal to feel encouraged by these great initial results and think you’ve stumbled upon a real secret.

Unfortunately, it’s very difficult to stick with a fad diet long term. Problems arise once the diet is finished, or when life gets complicated and you can no longer stick to the diet.

Here are a few reasons people struggle:

Fad diets are too restrictive. If you are a competitive athlete or bodybuilder, controlling your body is your number one priority and you can build your entire world around it. For the rest of us, some degree of flexibility is essential.

Many fad diets place so many restrictions on what you can eat that it’s difficult to travel, go out with friends or enjoy a holiday meal with family. If your diet isn’t adaptable to the rest of your life, you won’t be able to stick to it long term.

As a result of prolonged restriction, many people experience a strong pendulum swing after their diet. They binge on everything in sight (especially foods that were “off limits”), stop going to the gym, and/or drink to excess. The more deprived you felt on the diet, the more extreme your reaction tends to be when you’re finished.

Many fad diets are built upon questionable science. Be wary of any diet guru who promises one solution for everyone and shit talks other styles of eating. Different styles of eating work for different people, and most don’t need gimmicks, expensive supplements or weird tricks to look, feel and perform better.

Fad diets tend to focus on small details and miss the big picture. In my experience, fad diets rarely address the things actually standing in our way. We usually need to zoom out – not in – to get to the heart of our problems.

Are you eating in a caloric deficit for an extended period of time? Are you focusing on foods that help you feel satisfied, nourished and energized within your deficit? Are you getting enough sleep and managing stress? Are you engaging in regular exercise?

Unless you answered yes to all of those questions,  you don’t need a fancy or specific diet. You just need to get honest with yourself about what’s holding you back, and then decide if you are ready, willing and able to tackle those things.

A sane and sustainable approach to fat loss

I want all my clients to develop their own framework for healthy eating. This requires more effort than following a fad diet because you don’t have someone else telling you what to do; YOU need to figure out your own best practices. But if you’re serious abodut losing weight and keeping it off while still enjoying life and keeping a healthy relationship with food, you have to do the work

Only a few things have a big impact on diet results. I refer to these as “big rocks,” and they’re where I try to focus my clients’ attention. Moving the big rocks means creating simple and sustainable daily habits my clients can seamlessly integrate into their lives. 

Here are a few examples of big rocks for fat loss:

  • Eat fewer calories than your body needs This is the biggest rock of all.
  • Eat mostly whole foods, but allow some room for occasional treats.
  • Get enough sleep. 
  • Move your body every day.
  • Practice patience and self-compassion.

Read more: The only 3 things you need to lose fat

Changing your body, habits and lifestyle is hard work. There will be many ups and downs, and I guarantee the process will take longer than you expect. Following a fad diet won’t speed up your success, and may actually cause more harm than good in the long run.

Do you want to learn the exact method I recommend for simple, sane and sustainable fat loss? Sign up for Sane and Simple Fat Loss, a six-week group coaching program help you learn this system and discover the best fat loss approach for your unique body and lifestyle. Learn more and join us here.

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Make this change to feel less hungry and more satisfied

Have you ever felt restless and “hungry” immediately after eating a full meal? This used to happen to me almost every day. I’d speed through my meals in 10 minutes or less, scrolling on my phone and paying very little attention to my food.

When I finished eating, I felt extremely unsatisfied. Because I ate so fast and wasn’t mentally present, it felt like I hadn’t eaten at all. I was much more likely to experience strong cravings or obsess over when I could eat my next meal. Sometimes, I would eat more food and end up feeling stuffed 30 minutes later.

I first realized I was a fast eater several years ago. When I started dating my boyfriend, I frequently went out to eat with him and his parents. All three of them ate significantly slower than me. It was awkward and embarrassing to wolf down my food only to notice that they still had more than half their meals remaining.

When I started paying attention to my eating speed, I made some interesting observations. Most of the people I knew who were overweight were fast eaters just like me. On the flip side, the people who ate the slowest also tended to be the slimmest.

When I questioned my weight loss clients, I found that almost everyone who was struggling to see results admitted to being a fast eater. Many of them had experienced the same feelings of dissatisfaction, cravings, and lingering “hunger” after meals.

Around the same time, I also completed my Precision Nutrition Level 1 Certification. Slow eating is extremely important to PN; it’s the first habit they teach their nutrition clients, even before they talk about what foods to eat. I was intrigued by the idea that changing how we eat could have such an outsize impact on our health, body size, and wellbeing.

Armed with these experiences, I began my own quest to become a slow eater. The benefits I’ve experienced cannot be overstated. Slow eating revolutionized my understanding of hunger and fullness and dramatically increased the satisfaction factor of my meals.

I strongly believe slowing down is one of the biggest bang-for-your-buck changes anyone can make to improve their nutrition, build a leaner body, and heal their relationship with food. Below, I share some of the benefits of slow eating and my favorite strategies to help you get started.

The benefits of slow eating

There is a lot of research and anecdotal evidence supporting the value of slow eating. Some benefits are physiological, others are psychological.

  • Slow eating helps us get more in touch with our natural hunger and fullness cues. It takes time for our guts to tell our brains we’ve had enough to eat. If we eat too fast, it’s easy to eat more than we need before we even notice we’re full. For this reason, slow eating can help us eat less food and effectively manage portions and calories. It’s one of the best ways to reduce feelings of restriction and deprivation during a diet. When you eat slowly, you feel more satisfied with less food.
  • Slowing down and chewing our food can aid in digestion and improve the nutrient absorption of our food. This is a game changer for anyone who regularly struggles with gastrointestinal issues.
  • Slow eating dramatically increases the satisfaction factor of our meals. When we slow down, we’re forced to be more mindful as we eat. It’s easier to appreciate the flavors and textures of our food. We slowly notice ourselves getting full and can pick up on subtle signals from our body. When the meal is finished, we feel more fulfilled and are less likely to reach for extra food or snacks.
  • Slowing down and removing distractions turns meals into a relaxing experience. Like many of you, I spend much of the day plugged in to my phone and frequently distracted. I have a bad habit of reaching for my phone any time there’s a lull in my day. Forcing myself to put my phone away and focus on eating slowly creates much-needed mental space. I look forward to my meals as an opportunity to relax and recharge.
Slow eating makes your meals much more enjoyable.

Slow eating strategies

I have been practicing slow eating for several years. I don’t always get it right, but slower eating is becoming more and more natural for me. Below are some of the strategies that have been most helpful for me and my clients. Not every strategy will work for every person, so experiment and try them out one at a time.

  • Food in mouth, fork on plate. One of the simplest changes I made was also one of the most powerful. In the past, I was busy loading up my next bite of food on my fork before I finished the one in my mouth. Now, I always put my utensil down until I’m completely done with each bite.
  • Actually chew your food. Naturally fast eaters have a tendency to wolf down their food without fully chewing it. You will digest your meals much better if you chew your food into a paste before swallowing. This also allows you to truly taste flavors and experience food textures.
  • Enjoy the moments between bites. When you eat slowly, there will be more empty space between bites. I use this time to sip water, relax with a deep breath, or engage in conversation if I’m sharing my meal with others. I’ll also check in with my hunger levels by asking if I’m still hungry and still enjoying the meal. If I’m not, I know it’s time to stop eating.
  • Remove distractions. I used to mindlessly scroll on my phone during meals. Because I wasn’t present, I never felt satisfied and was more likely to experience strong cravings or overeat later. Now, I put my phone away when I eat for most meals. Your distraction of choice could be something else, such as eating in front of the tv or computer or in your car. Whenever possible, do one thing at a time. Eat, and then get on with the rest of your day.
  • Use a meal timer app. Eating slowly doesn’t come naturally to me, so I use the Eat Slowly app to hold myself accountable to a slower pace. I try to take at least 15-20 minutes to eat all my main meals and at least 10 minutes to eat any smaller meals or snacks.
Most meals should take around 20 minutes to eat.

What to do now

If you want to lose weight, make healthier food choices, or simply get a grip on hunger and cravings, try eating slower.

My challenge to you:

For the next two weeks, focus on eating slowly for at least one meal per day. Pick just one strategy from the list to try. Sit down to eat without distractions. Take one bite at a time and pause before you keep eating. Enjoy your food and reconnect with your bodily sensations. Use a timer to hold yourself accountable.

Then, pay attention to how you feel. I think you will be amazed at how much more you enjoy your meals and how much more satisfied you feel when finished.

Looking for a sane and sustainable approach to fat loss that doesn’t rely on fad diets or gimmicks and isn’t overly restrictive? My habit-based, holistic approach to coaching helps you focus on the few things that matter and ignore the rest. I’m currently accepting new clients, and you can apply to learn more at this link.

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Four Lessons From Four Years at FFC

Last week, I celebrated my four year work anniversary at Fitness Formula Clubs. For those of you who don’t know, FFC is the gym in downtown Chicago where I train my in-person clients. I spent the week reflecting on all the lessons I’ve learned from my wonderful clients and coworkers. 

When I first moved back to Chicago, I wasn’t sure if I would stay in the fitness industry. My life was in a state of enormous upheaval after leaving the classical music world, quitting grad school, and moving cross country for the third time in five years. I knew I loved fitness, but I didn’t know if I could build a lasting career in the field. However, I decided to continue training while I figured things out.

I interviewed at nearly every gym in the city, but the vibe was different at FFC. I could tell the management team was truly invested in the well-being and education of the training team. The facilities were great (and they’ve only gotten better over the last four years) and the atmosphere felt right. After considering a few other offers, I started work at FFC Union Station on June 18, 2015.

2015 me

Despite my good first impression, the first six months on the job were rough. Although I had coaching experience, I had very little business experience. I probably wouldn’t have stuck it out past the end of 2015 if it weren’t for the support and mentorship of some of my coworkers and managers.

Eventually, I began to find my stride. Constantly learning new things made me a more effective coach and helped my clients obtain better results. As time passed, I also built deep relationships with many of these clients. I ultimately chose to abandon plans to pursue another career and devote myself 100% to a life of coaching. Years later, I still feel this was one of the best decisions I have ever made.

Read more: Personal Training as a Second Career

In honor of my work-iversary, I want to share four lessons I’ve learned over the last four years. These are insights I’ve gained by observing my clients’ hard work as they travel the difficult path of lifestyle change. Success leaves clues, and after working with hundreds of people, I’ve observed some key similarities between those clients doing the best.

There’s more to getting in shape than eating right and exercising. 

All my clients (and probably everyone reading this) know they need to eat healthy food and regularly hit the gym to achieve their goals. However, if you’re serious about getting and staying in shape, there are other factors which are arguably even more important.

One thing that sets my most successful clients apart from the rest is their understanding that true health is multifaceted. It involves looking after your body, mind, emotions, and sense of purpose and connection. To truly look, feel, and perform your best, you need all of these:

It’s relatively simple to follow a strict eating and exercise plan for a few months when you don’t have a lot going on. But what happens when life gets in the way? In my experience, clients who pay attention to the second half of the list are much more resilient and better able to take care of themselves even with limited resources or an influx of additional stress.

No one nails this entire list on a daily basis (I certainly don’t). However, if you’re serious about achieving your health and fitness goals, you will have to address all of these issues in time. I’ve seen clients make some truly amazing progress when they start looking beyond the obvious things and get to the root of what’s standing in their way.

Consistency wins. 

My most successful clients are also my most consistent clients. Clients who attend all their scheduled sessions make significantly more progress than clients who frequently miss workouts. Clients who dutifully perform their physical therapy exercises and pay attention to mobility recover faster from injuries and are much more resilient in their daily lives. And clients who follow an eating plan six or seven days per week see much faster results than clients who indulge a little too much on the weekends.

Consistency is the closest thing to a magic bullet when it comes to achieving any health and fitness goal. Do yourself a favor and find a way to do the important things on a more regular basis.

Everyone needs support.

All my clients are smart, successful people. I’m in awe of what some of them do on a daily basis and I would never tell them how to do their jobs or take care of their families.

However, nobody can be an expert in everything. Hiring a trainer is one of the best ways to jump-start progress and bust through plateaus. It’s incredibly helpful to hand over your workouts to someone else you will ensure you make the most of limited time and push yourself in a safe and structured way. This is a lesson I really took to heart a few years ago when I began working with trainers of my own. I’ve seen such great progress that I hope to never write my own workouts or nutrition plans ever again.

Even if you never hire a trainer, you’ll enjoy more success if you have direct support for your fitness goals. Many of my long term clients have built strong friendships with other gym regulars. It’s been fun for me to watch these members interact and support each other in many different areas of their lives. It’s always easier to come to the gym if you know you get to hang out with your friends.

We also need support beyond the gym. It’s important to discuss your efforts with your family or partner to ensure everyone is on the same page. My most successful clients have honest conversations with the people in their lives about why they want to change and what they need to make it happen. Even if family members don’t need or want to make the same choices as my clients at first, they are often inspired to get in shape themselves once they see the results.

Read more: The Power of Accountability and Community

The journey is the destination.

Most people join a gym or hire a trainer because they have specific goals. They want to lose 20 pounds, complete their first marathon, or learn how to train safely after an injury. It’s always fun for me to create the first training program for a new client and help them crush these goals.

However, my most successful clients are the ones who realize that getting and staying in shape is a lifelong process that doesn’t end once you achieve your initial goal. It’s vitally important – and often much more challenging – to sustain your results for weeks, months, and years after you hit your goal. You have to continually recommit to the process and find ways to incorporate your new healthy habits into a lifestyle that’s enjoyable, meaningful, and sustainable. 

In some cases, clients I’ve had for years are still chipping away at their first goal. What helps these clients stave off frustration and keep them coming back? First, 100 percent of the time they experience benefits they weren’t necessarily expecting such as increased energy, more strength, fewer aches and pains, and more confidence in their daily lives. 

Second, they find fulfillment in the act of showing up and doing their best. They like working out, being active outside the gym, and learning to cook healthy meals at home. Rather than obsessing over their destination, they learn to enjoy the journey.

It takes much longer than we’d like to achieve many fitness goals. While we can control our actions and behaviors, we can’t control our outcomes. It’s vital to learn to love the process if you want long-term success.

happy group of runners enjoying the benefits of a healthy lifestyle
What will you be able to do when you are consistent, patient, and dedicated to your health and fitness goals?

I’m taking time this week to reflect and be grateful. My job has difficult aspects like everyone’s, but I’m so lucky to be able to come to work at a great gym every day. Thank you to all the clients who’ve trusted me with your health over the years. I’ve learned as much from training and getting to know you as you’ve hopefully learned from me. I couldn’t ask for a cooler group of people with which to spend my days.

Interested in working with me in Chicago? Send me a message here and I’ll help you set up a complimentary consultation at FFC. If you don’t live in Chicago, you can apply for my online training program here.