Read on: veganfitnessredefined.com
Welcome to 1-3-1 Fridays, my weekly newsletter, where I reveal evidence-based strategies to get lean, strong, and create optimal health.
You'll receive:
- 1 reflection from me
- 3 ideas you can use
- 1 question for you
Let's dive in.
What's new this week:
Are you tired of feeling incongruent in your health?
Are you tired of having a negative self-image? Do you avoid looking at your reflection—and your body—in the mirror every time you step out of the shower?
If you're tired of feeling exhausted, out of integrity, and wishing your body were someone else's, you're not alone.
Gaining body fat, losing muscle, and feeling out of shape and lethargic aren't age problems.
Nine times out of ten, they're an identity problem.
If you've got 10+ pounds to drop or want to build 5+ pounds of muscle, you're sitting on a goldmine of potential energy.
Most driven people over 30, especially those over 40, see that the saying "health is your first wealth" is real, not just a saying. They understand this more as they prioritize their health.
This is the best opportunity I've ever shared, with the best rates for highly specialized, personal online training.
And I mean truly personal.
Stop using generic plans, AI workouts, and listening to newbie trainers pitching you their coaching.
Apply for one of the last 15 3 spots with an industry fitness veteran with 8 years' experience.
Simple health for ambitious humans.
Full details here.
15% off all plans. Doors close this Monday.
You read some of our 5-star reviews here, too.
ONE REFLECTION FROM ME
One of my favorite times each week is 8 am Saturday morning.
I've been playing soccer since I was 5 years old.
I started getting serious about it around the age of 13.
My father played professional soccer (futbol) for his country, Ecuador, for a short stint when he was 16.
I was in awe of my father's abilities years later when we played together for men's pickup.
His control and poise with the ball (paired with being a leftie) left me inspired every time we played.
In soccer, one of the highest-skilled moves is putting the ball between another player's legs.
It's called a nutmeg.
It's an elegant artistic move done at high speed in the right moments.
It's not easy.
Yet, one thing I always struggled with in soccer was my composure.
It's why I ultimately failed at playing semi-pro ball.
I wasn't able to stay cool, calm, and collected within myself each time I played at a higher level.
Years later, I started to learn about psychology.
I began to realize that 'perfectionism' was deeply ingrained in my psyche.
It was harming my performance in ways I wasn't even aware of.
I also realized that tension leads to anxiety and stress.
The more internal tension you hold, the worse your performance (in anything) becomes.
The answer then becomes simple:
How can I relax more and release the tension I'm holding?
Resolve your inner tensions by observing yourself and then taking action.
Qi Gong and zazen (silent meditation) become 2 pathways I started to dive deeper into.
It's been 9 years since I first started silent seated meditation.
Learning about my psyche through Jungian depth psychology, along with Buddhist and Taoist perspectives, has proven to be helpful. This understanding deepens when I incorporate a practice like meditation.
Knowledge alone changes nothing but your knowledge base.
Knowledge applied correctly over time creates transformation.
At some level, we all know this.
Just like 99% of people know that eating less, lifting weights, and tracking their health habits are the key to creating a great body transformation... those same 99% of people stay stuck for years.
It's the curse of being an informed human these days.
Everyone knows everything.
Most people still don't change.
Don't let that be you.
Take ownership of your knowledge. And also your actions.
Both will create a new life for you.
Lesson: Knowing isn't enough; you must apply. Willing isn't enough, you must do.
3 IDEAS FOR YOU
I.
Nutrition is a broad topic. It’s one that I’ve lost myself in for nearly a decade.
It’s also a topic where you’ll constantly wonder, ‘what's my good enough,’ especially if you stay on top of the research.
Principle-based thinking can lighten your mental load and simplify your nutrition. This approach can help you find what’s good enough for you.
So let’s keep it simple:
- To lose weight, eat less than your maintenance calories. Take diet breaks and aim for sustainable weight loss. Also, lift weights to prioritize muscle retention.
- If you’re happy with your weight, eat at maintenance calories. Focus on your overall health, too.
- To gain weight, eat more than your maintenance calories and lift weights. This helps you build muscle instead of just fat.
While you can go deep into the rabbit hole of nutritional science, the 3 paths above sum up 98% of fitness goals.
II.
Fruits. Vegetables. Whole foods from the soil.
This is the main base for anti-inflammatory nutrition.
The world is full of inflammatory foods, lifestyle choices, and exercise habits.
Inflammation is the precursor for disease.
This topic could lead to years of study. But if you want just the basics, the first sentence here sums up what you need to do to be “good enough.”
Let’s revisit it again:
Fruits. Vegetables. Whole foods from the soil.
Can you do more? Of course. You can always do more in health and fitness.
But less is more when you're doing the right things.
III.
Resistance training has long been recognized as a form of anti-aging medicine.
Qi Gong and some martial arts are well-known for their health benefits and promoting longevity.
You don’t have to be a bodybuilder or a full-time martial artist to gain great benefits from either exercise.
You just need to find your good enough.
For 95% of our clients, 3-4x a week of lifting weights is their good enough.
I’m biased towards working out 4 times a week. It helps me keep a consistent habit. Also, it allows me to spread my upper- and lower-body workouts more evenly than trying to fit everything into just 3 days.
So 4 days of lifting weights. 30-45 minutes. Leave 1-3 reps left in reserve, with less reps the further you get into a training cycle. Practice good form.
That’s it.
ONE QUESTION FOR YOU
What's your good enough for your health?
Client Spotlight
Meet Liza.
She’s a busy realtor, mother of 2, and wife.
Long days as a real estate agent keep her busy with open houses and tours.
Eventually, this led to her neglecting her health for extended periods.
It’s a reminder that our health isn’t a one-time decision… but rather a multitude of small choices we make over time.
She wasn’t happy with her body. Or how she looked.
She wanted to regain her confidence and energy.
So we got started.
Strategy: Nutrition was a big focus for us. Liza wanted to permanently drop body fat.
But she also wanted to do this the right way.
We set her calorie intake to a moderate deficit to achieve an average of 1 pound of body fat loss per week.
For 5 days, tracking her nutrition was a must. We also added her meal prep system.
Making easy meals for her family became a key part of her new journey.
We then created a standard for her home workouts.
Liza wasn’t keen on working out in a public gym where everyone in the community knew her and could distract her.
Plus, working out from home was more convenient.
Lifting hard and pushing her reps in each workout became a priority. This way, we could maximize every session.
Results started to pour in.
But to be fair, it wasn’t perfect.
We experienced a few hiccups with adjusting her macros, which temporarily disrupted her tracking for a few weeks.
Work got crazy, and family relationships became strained.
Liza travels frequently, too. Added to this were several family trips over the summer and a lot of on-the-go time.
She still persevered.
Wins: As of writing this, she’s down nearly 35 lbs, even after doing a metabolic reset to go into a further cut.
She’s dropped 5+ inches off her waist. She’s leaner, confident, and more energetic than she’s felt in years.
She’s a new person.
She’s learned how to set non-negotiable standards for her life.
And she’s never going back.
Apply for one of the last 15 3 spots with an industry fitness veteran with 8 years' experience.
Simple health for ambitious humans.
Full details here.
15% off all plans. Doors close this Monday.
1 QUOTE FROM OTHERS
I.
"Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing."
-Denis Waitley
Tomorrow's Saturday.
Find something you love doing while moving.
It will never feel like exercise.
For me, it's chasing a ball down the field.
Find your fun in fitness.
As promised, your 1-3-1 Friday in less than 5 minutes.
Until next week,
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