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Showing posts from September 25, 2019

How to Track Macros on the Weekend

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A common challenge that our nutrition clients often encounter is how to track macros on the weekend. You want to loosen up the reigns on your tracking, but how much is too much. If you’re too loose with your diet, getting to your goals is going to take much longer. So then, how do you find the balance between how to during the week versus how to track macros on the weekend? Does this sound like you? Monday – Friday: Eat clean and hit your macros⠀ ⠀ Weekend: Eat whatever you want⠀ ⠀ Does this happen to you? You’re “good” all week, but then go off the rails on the weekend. Oy. It can be a vicious cycle, especially if you have specific goals in mind for yourself. Remember: Your goals don’t change on the weekend. ⠀ ⠀⠀ If this cycle of eating is not help you achieve your goals, here are a few options to consider:⠀ 1. Don’t track at all. For real. Don’t track at all, but be mindful of your choices. I highly recommend this option. Taking a break from macros is good for your mind, bod

8 Life Lessons From a Primal Elder to Younger Groks

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Last week, speaking as an elder of physical culture, I wrote a list of ten fitness tips for younger readers: the things that every young to middle-aged man or woman should know about training. Some were things I learned along the way. Some were mistakes I made. And some were big wins I figured out early. At any rate, people found it helpful, and quite a few asked for a follow-up—this time around general life advice. Note: I’m no life coach. But I do have a nice life, one I figured out on my own through trial and error and with a good deal of hard work. I speak just for myself, but maybe some insights will resonate. (And I hope you’ll share your own hard-won wisdom below.) What should you keep in mind as you look forward to a long, well-lived life? 1) “Prioritize Sleep Above Everything.” Don’t get romantically involved with someone who wants to stay up until 2 A.M., whether it’s watching Netflix or partying. Don’t sign up for the 5 A.M. CrossFit class (unless—big maybe—you’re a n

First Things First

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How many of you have a specific order of products you use when you take a shower? Here’s mine: Shampoo Conditioner Body soap Face wash Shave I shower in order of most important to least important in case there is an emergency mid shower. (You never know!) Washing my hair is top priority because the suds drip over my body so if I didn’t get to body soap due to an emergency I would at least be a tiny bit cleaner. In all my years I can’t remember ever having to literally end a shower mid-way through, but there have been times when I’ve had to rush or the hot water runs out, and it’s easier to skip shaving than it is shampoo! Prioritize Your Day Whether you work at a desk all day, chipping away at a task list, or are home with your kids keeping the household running, do your most important tasks first. The sense of accomplishment of getting the Most Important Task completed propels me through the day. Maybe that task is hauling the kids to the grocery store or maybe that task

Arlington Is For Fitness Lovers

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Hi, friends! I’m back from Arlington, Virginia and absolutely loved my time there. The nice people from  Stay Arlington invited me for a visit over the weekend. Arlington was named the “fittest city in America” two years in a row by the American College of Sports Medicine, so they wanted me to see what it was all about. I got to experience all sorts of fun ways to be active in Arlington, and I can’t wait to tell you all about them! First things first, I stayed at the Westin Crystal City, which was super convenient in so many aspects. It was just minutes from Washington D.C. as well as the  Crystal City Metro Station, which was across the street. Also nearby were popular museums and monuments, and Ronald Reagan Washington National Airport (DCA) was just a mile away. It really had the best location! Once I checked-in and got settled in my room, I headed out for an afternoon bike ride along Mt. Vernon Trail with Henry Dunbar of Bike Arlington . The Mount Vernon Trail is an 18-mile