Conquer your cravings: Break the sinister cycle that makes you overeat.

Conquer your cravings:  Break the sinister cycle that makes you overeat.

From ruining your progress to making you feel like a failure, food cravings aren’t your friend (no matter what they say). In this article, we break down the real reasons you can’t stop over-snacking, and explain how to combine smart behavioral strategies with healthy junk food alternatives—so you can finally conquer your cravings.

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Top 6 Exercises To Take Back Your Shoulder Health

Personal Training For Shoulder Injury Renegade Training Company

Rebuilding Shoulder Strength, Stability & Performance

When it comes to excelling at pull-ups, bench press or literally ANY other movement on earth, having strong and stable shoulders, and also being able to control the mobility of your shoulders and shoulder blades is absolutely imperative for performance and shoulder health. Many people fall short of their goals, or irritate their body in the process due to their shoulders not quite being up to the task.

Take it from me, as I’ve lived it! A decade ago I sustained a brutal shoulder injury on the soccer field. I jumped up to head the ball, I got a lot of air, and meanwhile, an opponent took my legs out from me. As I attempted to brace my fall, I landed on an outstretched arm and subluxed my shoulder.

But being the stubborn and ultra-competitive person that I am, I chose to keep playing and NEVER focused on rebuilding my shoulder health and stability. I did not possess the knowledge (and looking back on it, also common sense) I have now, for the rest of my 20s, and for part of my 30s, I’ve had to train through shoulder aches and pains which have been challenging and impaired performance inside the gym as well as on the field.

Injuries make you appreciate the health and functionality of my body more than ever before, and I have prioritized my shoulder health, an the shoulder health of my clients because of this experience. Believe me, shoulder health absolutely matters!

Here are 6 of my favorite exercises for improving shoulder health and function, especially as it relates to the stability and control of the shoulder blade area. I am including some exercises that address stability, and others that address controlled mobility in this continuum of shoulder health. Being mobile is great, but you also must be able to own your mobility and stabilize those ranges of motion. These exercises will help. All of these exercises also help improve lumbo-pelvic stability, which will have a positive carryover to your ability to perform pull-ups.

#1 Kettlebell Transfers From Bear Crawl Position

This exercise develops shoulder and scapular controlled mobility on the side that is moving (and stability on the side that is planted), and lumbo-pelvic stability. With this exercise, you do not need to use a lot of resistance for the exercise to be effective and challenging.

Coaching Notes:

  1. Aside from your moving arm, the rest of your body should remain in a fixed position. Do not allow your lower back to hyperextend, ribcage to flare, torso or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot. This is reflective of a lack of lumbo-pelvic stability.

  2. On the moving side, not keep your shoulder blade pinned. It is meant to move. Do not mindlessly hang out on the shoulder on the planted side. Press your body away from the floor and protract your shoulder blade (move it away from the spine). As for the moving arm, 100% of the movement should be executed with pristine control.

  3. Make this exercise easier by using a heavier kettlebell.Make this exercise more challenging by using a lighter kettlebell.

  4. You can also perform this exercise using a dumbbell.

#2 Tall Kneeling Landmine Presses

This exercise develops upper body strength, shoulder and scapular controlled mobility, and lumbo-pelvic stability. Landmine presses are often a great option for people who are not able to perform overhead presses, perhaps due to an injury, current lack of technical ability, a lack of overhead mobility, or a combination of the above (or other factors).

Landmine presses are often very anti-extension in nature, and will help you learn how to generate the necessary levels of tension if you wish to excel at pull-ups.

Coaching Notes:

  1. Do not move the weight by hyperextending your lower back and flaring your ribcage, or excessively shrugging.

  2. Once you hit your full range (a range where you are able to maintain proper form), “row” the barbell back in to your body. Your ability to control the movement of your shoulder blades plays a big role in your ability to perform this exercise.

  3. Do not keep your shoulder blades pinned. They are meant to move.As you press the weight they should move away from your spine (protract). As the weight is returning towards your body, your shoulder blades should perform the reverse movement and should move in towards your spine (retract).

  4. Make this exercise easier by using less weight. Make this exercise more challenging by using more weight, by adding band resistance, or by performing negative reps and taking 3-5 seconds to perform the eccentric component of the movement.

#3 Glute Bridges + Bottoms-Up Kettlebell Hold 

While this exercise strengthens the glutes, develops lumbo-pelvic stability, and improves grip strength, my main objective for performing this exercise is to improve shoulder and scapular stability.

Coaching Notes:

  1. Extend your hips by squeezing your glutes, NOT by arching your lower back and flaring your ribcage. This is extremely important. When you are performing 100% the movements, your body should move as a single unit, not in segments.

  2. In the top position, your body should form a straight line from your shoulders to knees.

  3. For the duration of the exercise, your arms and kettlebells should remain in a vertical position, and over your armpits.

  4. Make this exercise easier by using lighter kettlebells. Make this exercise more challenging by using heavier kettlebells, or by adding band resistance above your knees.

#4 Prone Single Arm Pallof Presses

This unique Pallof press variation develops shoulder and scapular controlled mobility on the side that is pressing (and stability on the side that is planted), and lumbo-pelvic stability. You do not need to use a lot of resistance for the exercise to be effective and challenging.

I also included a more advanced variation at the end where I am on my hand (instead of my forearm).

Coaching Notes:

  1. Before each rep, take a deep breath in (360 degrees of air around the spine, brace your core (360 degree brace), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes. This will help stabilize your hips and spine.

  2. Steadily exhale as you are performing the pressing movement. When you press, your arm should remain in line with your armpit.

  3. For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso or hips to rotate, or weight to shift from foot to foot. This is reflective of a lack of lumbo-pelvic stability.

  4. Do not mindlessly hang out on the shoulder on the planted side. Press your body away from the floor and protract your shoulder blade (move it away from the spine). Also, pretend you are trying to pull the elbow of your non-working arm down towards your feet.

  5. Make this exercise easier by using a band with less tension. Make this exercise more challenging by using a band with more tension.

#5 Multi-Directional Taps For Scapula From A Bear Crawl Position, And With Feet On Roller

This exercise develops shoulder and scapular controlled mobility on the side that is moving (and stability on the side that is planted), and lumbo-pelvic stability. With this exercise, you do not need to use a lot of resistance for the exercise to be effective and challenging.

I added in the roller as this slightly unstable object makes the exercise more difficult, and makes “cheating” extremely tough, but you do not need to use the roller.

Coaching Notes:

  1. If you are performing this exercise correctly, the muscles in your mid and upper back, NOT your arm, should be doing the majority of the work. Many people make the mistake of using their arm to perform this exercise. The majority of the movement should be occurring due to the controlled movement of your shoulder blade.

  2. Do not keep your shoulder blade pinned. It is meant to move. Do not mindlessly hang out on the shoulder on the planted side. Press your body away from the floor and protract your shoulder blade (move it away from the spine). As for the moving arm, 100% of the movement should be executed with pristine control.

  3. Aside from your moving arm, the rest of your body should remain in a fixed position. Do not allow your lower back to hyperextend, ribcage to flare, torso or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot. This is reflective of a lack of lumbo-pelvic stability.

  4. Make this exercise easier by using a band with less tension.Make this exercise more challenging by using a band with more tension.

#6 Tall Kneeling Overhead Barbell Holds + Hanging Kettlebells

This exercise develops shoulder and scapular stability (your shoulders and scapulae are in a fixed position), lumbo-pelvic stability, and to some extent, grip strength. The very unstable nature of the hanging kettlebells makes this exercise extremely challenging, making it an awesome exercise for improving shoulder health.

Coaching Notes:

  1. Set up the barbell so it is in a squat rack and at an overhead level so you don’t need to press the barbell into the starting position (this will usually allow you to use more resistance); or you can press the barbell into the starting position. If you do so, make sure you use proper pressing form.

  2. Do not move the weight overhead by hyperextending your lower back, flaring your ribcage, or excessively shrugging.

  3. For the duration of the exercise, your head, torso and hips should remain in a stacked position, and your pelvis should remain level. Do not allow your lower back to hyperextend, or ribcage to flare. This is reflective of a lack of lumbo-pelvic stability.

  4. Make this exercise easier by using lighter kettlebells, by using thicker and shorter bands, or by using just the barbell. Make this exercise more challenging by using heavier kettlebells, or by using thinner and longer bands.

4 Reasons You Should Consider Endurance Strength Training

4 Reasons You Should Consider Endurance Strength Training

The sun’s weaning out after a long winter in Calgary.  If you’re like me, you’re itching to get outside and enjoy some fresh air. Running, cycling, and swimming are all great aerobic activities that are beneficial for a healthy heart and body. However, your should be considering endurance strength training as a major component to your fitness regimen. For avid runners, cyclists, and swimmers, strength training has a critical role in performance and in keeping your body healthy.  Here are 5 reasons you must consider if endurance strength training is something you’re considering during these summer months;

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Food Tracking 101: Fat Loss made simple!

Food Tracking 101: Fat Loss made simple!

You look at yourself in the mirror before you hop in the shower, and ask yourself “What went wrong?”.

Your stomach hangs a little further over your briefs than they did last year when you asked yourself this question.

Each time you move at your desk, you feel your belt dig a little deeper into your belly, a constant reminder of the embarrassing new year’s resolutions you’ve made year after year. You promised yourself to lose weight and get in the best shape of your life…

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Avoid These Common Training Mistakes

Avoid These Common Training Mistakes

If you have decided that this is the year that you are going to stick to a safe and effective workout routine, read on to learn how to avoid common training mistakes. 

I thought about posting this right at the start of the new year but decided to wait and let all of the buzz around new year’s resolutions die down. This article is not about how to stick to your resolution. This is about how to stay safe and get the results you want out of your workouts…

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Weight Training – The Modern Day Panacea

Weight Training – The Modern Day Panacea

The more people I train 1-on-1, the more I am amazed at the benefits strength training provides. Don’t fall into the trap thinking that weightlifting is just about bulking up and building muscle. Thankfully, this sentiment is slowly dying, but the plethora of benefits strength training produces has still been slow to reach the collective consciousness…

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Feeding your emotions- Tips to conquer emotional eating

Feeding your emotions- Tips to conquer emotional eating

Overeating. It happens for countless reasons. Maybe it’s mindless eating while you’re watching TV. You look down and realize you’ve just eaten the whole bag of popcorn. Perhaps you overeat when you’re bored or when you’re hanging out with friends…

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Stretch and Squat

Stretch and Squat

Squat, drop, and stretch your way to an amazing new body!

You want a workout that will shape your glutes? One that will carve your abs? What about one that will add some definition to your arms?

This full body workout does all of that and more.

This one’s a little different than normal. It’s called a freestyle timed set. You’ll cycle between a number of different exercises, from squats to push-ups. Do as many reps as you can within the given amount of time!

Ready? Start the clock!

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10 Commandments of Successful Fat Loss

You’re sick and tired of being sick and tired.  Those size 36 pants are too much for you to handle. You want to see your toes again.   You also know that your aching back would go away if you could just lose those 20 lbs around your waist.   Well, you have come to the right place.    Fat loss has been made TOO complicated.   Keto this. Macros that.  Cardio for 10 hours is the only way to lose fat.  But wait! Weight training is ACTUALLY the way to lose fat.  It’s so confusing and complicated that it makes you want to rip your hair out! All you want is a flatter stomach, you know an ab or two, and some muscles on your arms to show you work out.  Is that too much to ask for?!  I hear you loud and clear boss. Fat loss should be simple. Fat loss should have no BS, no hidden agenda, and no one selling you ridiculous supplements and junk in exchange for your life savings.  That’s why you’re reading the 10 commandments of fat loss. When you can simplify these steps, it takes a lot of the confusion and fear out of taking that first step of action.   HOW TO USE THIS ARTICLE.   If you’re starting from square 1 and mastered one Commandment each week for 10 weeks, you will be in better shape than you have been all year. Guaranteed.  Start by choosing which one you think is most doable and start with that first. Next week? Use another one.  DON’T try to do it all at once. You’ll end up tired, frustrated, and mad at yourself for not getting anywhere. Doing one habit at a time will get you better results than trying these for a week and never mastering any.  Sound like a plan? If so, let’s get this on!  10 COMMANDMENTS OF FAT LOSS #1: Thou Shalt Write Down What You Eat.  It doesn’t matter if it’s myfitnesspal, notes in your phone, or writing what you eat on a piece of paper.   YOU WILL GET BETTER RESULTS WHEN YOU WRITE DOWN YOUR FOOD.  It’s almost like a magic habit that once you become aware of what you’re shoving down your pie hole, you stop eating a LOT of the bad foods you know you shouldn’t.  This is primary, so make sure this happens.   Track with precision. Track often.  10 COMMANDMENTS OF FAT LOSS #2: Thou shalt not Live and die by the scale.  The scale is a tool to measure progress in your fat loss journey. It is not the only way of measuring your success.  If you’re eating well and exercising, you can also measure your progress by:  -Circumference measurements (waist, chest, legs, arms)  -How your clothes fit. Do they fit looser?   -Progress pictures! Are you looking leaner?   -Strength improvements. (Can you do bodyweight skills like Push-ups and chin-ups easier?  I’m not going to sit here and say the scale doesn’t matter, because it does to an extent.  BUT YOUR WORTH IS NOT DETERMINED BY THE NUMBER ON THE SCALE.  Repeat that with me.  YOUR WORTH IS NOT DETERMINED BY THE NUMBER ON THE SCALE.  Have that locked in your noggin? Great. Let’s move on.   TEN COMMANDMENTS OF FAT LOSS #3: Thou shalt honor your support system.  There are plenty of people who lose a significant amount of weight on their own. if you do it with people supporting you, there will be a higher chance you will lose it once and for all.  Is it your wife that’s supporting you? Your gym partner or roommate? (Share this with them on Facebook!)  Or you’ve decided to hire a trainer who knows what they’re doing. (HINT: Pick me. I’ve done this once or twice)  Either way. Find your support system, and don’t let them go!   If you want to go fast, go alone.   If you want to go far, go together.  TEN COMMANDMENTS OF FAT LOSS #4: Thou shalt remember thine Calorie deficit.  When losing fat, it’s all about consuming less food/energy than your body uses.  You take in energy as food. You use energy when you work out, go walking, and chasing your dog under the coffee table as he sees the dreaded claw.  Oh wait, I’m the only one who does that??  You know, stuff that gets you moving.  Hormones, sleep levels, and stress DO all influence your weight. This is a fact. But it happens because they change our food choices.  Fat loss still comes down to needing a calorie deficit.  You can log your calories in an app like MyFitnessPal (my suggestion for beginners), or use a habit based approach like Precision Nutrition uses (follow this link). Both have their flaws, but if you commit to either one you WILL get results.  10 COMMANDMENTS OF FAT LOSS #5: Thou shalt eat their protein!!  Protein, the key nutrient found in fish, beef, chicken, and some lentils, will help you in your fat loss.  This isn’t only for bodybuilders! For average joe’s like us, it’s used to save and building muscle, keep you full after meals, and give you a pile of energy. It also makes sure you look Lean and strong after you get to your goal weight. (Because weight loss isn’t fun if you don’t look better after right? )  For men, aim to get one gram of protein/lb of bodyweight. For women, aim to get about 1g/lb of your target body weight.  If that went right over your head, think of having two palmfuls of protein (one for women) at every meal.  10 COMMANDMENTS OF FAT LOSS: #6 Limit the liquid calories.  Got a sweet tooth that only a double big gulp can fill?  Do you have to have a latte every other hour to make it through your day of work where the clock is stuck?  Had a day so rough only a glass of wine, or 3, can relax you at the end of the day?  Well, if you’re looking to lean out and lose fat, you’re going to be best off leaving out some of those liquid calories.  They may taste delicious, but they can wreak havoc on your fat loss plans.  Stick to things like delicious brewed coffee with a little cream (if needed). If you need your cola fix, diet drinks can help with the sugar craving. And no, aspartame is not from the devil.  As for your social lubricants, try to limit yourself to one alcoholic drink.  10 COMMANDMENTS OF FAT LOSS #7: THOU SHALT NOT SIT AROUND.  While managing your food intake is most important, adding some activity to your days can aid in fat loss.  You do use more calories, BUT getting active has a bigger benefit for your brain. It becomes a way to manage stress, increase health, sleep easier, as well as a plethora of other benefits.  You don’t need to go slog your way on the treadmill for hours and hours to mindlessly burn calories. Between a couple days of strength training and a few thousand extra steps, these can be enough to impact fat loss.  10 COMMANDMENTS OF FAT LOSS #8: THOU SHALT GET YOUR SLEEP.  Like I said before, How much you eat is the primary driver of fat loss.   BUT with that said, sleep, and recovery will play a giant role in how fast you lose fat.  When you sleep well, your body is less likely to need to eat junk food. You’re more alert and not needing that mid-afternoon snack you “need” to get you through the rest of the day.   To start, take how long you’re sleeping now, and try to get 15-30 minutes more. Do this until you’re at 7-8 hours of sleep a night.  10 COMMANDMENTS OF FAT LOSS #9: Thou shalt not bite off more than you can chew.  Following the best meal plan in the world won’t work if you can’t do it for more than 3 days.  Working out 5x a week can be a good thing.  If you’re too sore to do it week in/week out though, all that intensity isn’t working in your favour.  Instead, Choose a nutrition and training style you KNOW you can follow consistently. Once you do that, then start SLOWLY improving your nutrition and training.  Consistency>Everything Else.  10 COMMANDMENTS OF FAT LOSS #10: Thou shalt not expect perfection.  If you’re going to lose fat, you need too do one thing: cut yourself some slack! Other than changing financial habits, taking back our physical health might be one of the hardest things we do as humans.   You’re going to make some mistakes. That’s a given. So give yourself some slack, and try to pick one thing every day to improve on.  Your results don’t rest on a single day. Good or bad.  They rest on stringing together days where you are more good than bad, and slowly improving over time.  Fat Loss doesn’t need to be as challenging as it has been. Use these 10 commandments to show you which steps to take, without wasting your life savings.

You’re sick and tired of being sick and tired.

Those size 36 pants are too much for you to handle. You want to see your toes again. 

You also know that your aching back would go away if you could just lose those 20 lbs around your waist. 

Well, you have come to the right place.  

Fat loss has been made TOO complicated. 

Keto this. Macros that.

Cardio for 10 hours is the only way to lose fat.

But wait! Weight training is ACTUALLY the way to lose fat.

It’s so confusing and complicated that it makes you want to rip your hair out! All you want is a flatter stomach, you know an ab or two, and some muscles on your arms to show you work out.

Is that too much to ask for?!

I hear you loud and clear boss. Fat loss should be simple. Fat loss should have no BS, no hidden agenda, and no one selling you ridiculous supplements and junk in exchange for your life savings.

That’s why you’re reading the 10 commandments of fat loss. When you can simplify these steps, it takes a lot of the confusion and fear out of taking that first step of action. 

HOW TO USE THIS ARTICLE.

 If you’re starting from square 1 and mastered one Commandment each week for 10 weeks, you will be in better shape than you have been all year. Guaranteed.

Start by choosing which one you think is most doable and start with that first. Next week? Use another one.

DON’T try to do it all at once. You’ll end up tired, frustrated, and mad at yourself for not getting anywhere. Doing one habit at a time will get you better results than trying these for a week and never mastering any.

Sound like a plan? If so, let’s get this on!

10 COMMANDMENTS OF FAT LOSS #1: Thou Shalt Write Down What You Eat.

It doesn’t matter if it’s myfitnesspal, notes in your phone, or writing what you eat on a piece of paper. 

YOU WILL GET BETTER RESULTS WHEN YOU WRITE DOWN YOUR FOOD.

It’s almost like a magic habit that once you become aware of what you’re shoving down your pie hole, you stop eating a LOT of the bad foods you know you shouldn’t.

This is primary, so make sure this happens. 

Track with precision. Track often.

10 COMMANDMENTS OF FAT LOSS #2: Thou shalt not Live and die by the scale.

The scale is a tool to measure progress in your fat loss journey. It is not the only way of measuring your success.

If you’re eating well and exercising, you can also measure your progress by:

-Circumference measurements (waist, chest, legs, arms)

-How your clothes fit. Do they fit looser? 

-Progress pictures! Are you looking leaner? 

-Strength improvements. (Can you do bodyweight skills like Push-ups and chin-ups easier?

I’m not going to sit here and say the scale doesn’t matter, because it does to an extent.

BUT YOUR WORTH IS NOT DETERMINED BY THE NUMBER ON THE SCALE.

Repeat that with me.

YOUR WORTH IS NOT DETERMINED BY THE NUMBER ON THE SCALE.

Have that locked in your noggin? Great. Let’s move on. 

TEN COMMANDMENTS OF FAT LOSS #3: Thou shalt honor your support system.

There are plenty of people who lose a significant amount of weight on their own. if you do it with people supporting you, there will be a higher chance you will lose it once and for all.

Is it your wife that’s supporting you? Your gym partner or roommate? (Share this with them on Facebook!)

Or you’ve decided to hire a trainer who knows what they’re doing. (HINT: Pick me. I’ve done this once or twice)

Either way. Find your support system, and don’t let them go! 

If you want to go fast, go alone. 

If you want to go far, go together.

TEN COMMANDMENTS OF FAT LOSS #4: Thou shalt remember thine Calorie deficit.

When losing fat, it’s all about consuming less food/energy than your body uses.

You take in energy as food. You use energy when you work out, go walking, and chasing your dog under the coffee table as he sees the dreaded claw.

Oh wait, I’m the only one who does that??

You know, stuff that gets you moving.

Hormones, sleep levels, and stress DO all influence your weight. This is a fact. But it happens because they change our food choices.

Fat loss still comes down to needing a calorie deficit.

You can log your calories in an app like MyFitnessPal (my suggestion for beginners), or use a habit based approach like Precision Nutrition uses (follow this link). Both have their flaws, but if you commit to either one you WILL get results.

10 COMMANDMENTS OF FAT LOSS #5: Thou shalt eat their protein!!

Protein, the key nutrient found in fish, beef, chicken, and some lentils, will help you in your fat loss.

This isn’t only for bodybuilders! For average joe’s like us, it’s used to save and building muscle, keep you full after meals, and give you a pile of energy. It also makes sure you look Lean and strong after you get to your goal weight. (Because weight loss isn’t fun if you don’t look better after right? )

For men, aim to get one gram of protein/lb of bodyweight. For women, aim to get about 1g/lb of your target body weight.

If that went right over your head, think of having two palmfuls of protein (one for women) at every meal.

10 COMMANDMENTS OF FAT LOSS: #6 Limit the liquid calories.

Got a sweet tooth that only a double big gulp can fill?

Do you have to have a latte every other hour to make it through your day of work where the clock is stuck?

Had a day so rough only a glass of wine, or 3, can relax you at the end of the day?

Well, if you’re looking to lean out and lose fat, you’re going to be best off leaving out some of those liquid calories.

They may taste delicious, but they can wreak havoc on your fat loss plans.

Stick to things like delicious brewed coffee with a little cream (if needed). If you need your cola fix, diet drinks can help with the sugar craving. And no, aspartame is not from the devil.

As for your social lubricants, try to limit yourself to one alcoholic drink.

10 COMMANDMENTS OF FAT LOSS #7: THOU SHALT NOT SIT AROUND.

While managing your food intake is most important, adding some activity to your days can aid in fat loss.

You do use more calories, BUT getting active has a bigger benefit for your brain. It becomes a way to manage stress, increase health, sleep easier, as well as a plethora of other benefits.

You don’t need to go slog your way on the treadmill for hours and hours to mindlessly burn calories. Between a couple days of strength training and a few thousand extra steps, these can be enough to impact fat loss.

10 COMMANDMENTS OF FAT LOSS #8: THOU SHALT GET YOUR SLEEP.

Like I said before, How much you eat is the primary driver of fat loss. 

BUT with that said, sleep, and recovery will play a giant role in how fast you lose fat.

When you sleep well, your body is less likely to need to eat junk food. You’re more alert and not needing that mid-afternoon snack you “need” to get you through the rest of the day. 

To start, take how long you’re sleeping now, and try to get 15-30 minutes more. Do this until you’re at 7-8 hours of sleep a night.

10 COMMANDMENTS OF FAT LOSS #9: Thou shalt not bite off more than you can chew.

Following the best meal plan in the world won’t work if you can’t do it for more than 3 days.

Working out 5x a week can be a good thing.

If you’re too sore to do it week in/week out though, all that intensity isn’t working in your favour.

Instead, Choose a nutrition and training style you KNOW you can follow consistently. Once you do that, then start SLOWLY improving your nutrition and training.

Consistency>Everything Else.

10 COMMANDMENTS OF FAT LOSS #10: Thou shalt not expect perfection.

If you’re going to lose fat, you need too do one thing: cut yourself some slack! Other than changing financial habits, taking back our physical health might be one of the hardest things we do as humans. 

You’re going to make some mistakes. That’s a given. So give yourself some slack, and try to pick one thing every day to improve on.

Your results don’t rest on a single day. Good or bad.

They rest on stringing together days where you are more good than bad, and slowly improving over time.

Fat Loss doesn’t need to be as challenging as it has been. Use these 10 commandments to show you which steps to take, without wasting your life savings.