My daughter Zoe threw this at me not too long ago. Wowsers! This is what I preach to my clients every day!! I think she learned it at school. Perhaps evidence of taxes well spent.
If you have a growth mindset you'll be open to new things which means you'll try. You'll be coachable which actually means that when you don't understand, agree with or necessarily want to do something, you'll listen to your coach and do it anyway.
It doesn't mean that you'll always have a positive attitude, do things perfectly, or be "healthy" in all that you do (just less unhealthy) and that, my friends, is progress.
Functional Fitness- For Stronger Living Nutritional Pillars
#1- Eat fresh whole foods.
#2- Strive for progress.
So, have a growth mindset.
Quote of the month comes from an old movie called "My side of the mountain". A young boy who decides to leave home and live in the mountains says of his less than tasty meal made of mountain plants: "If you eat enough of it, you might start to like it."
Translation: Zoe, eats your peas.
For stronger living,
Tanner
Hi friends!
Did you know...
People are different and so are their primary reasons for eating. Many folks eat because they are hungry.
Groundbreaking news right?
Our body will send signals to our brain if we are getting low in something we normally have a constant flow of (like carbs/sugar) even if it not the best for us (i.e. America's obesity epidemic). Our bodies will also let us know to keep eating/searching if we didn't consume an essential ingredient/vitamin/mineral that it needs to function properly. A study found that mice will choose the missing ingredient food option over a highly pleasurable other option.
Of further interest, some people may be getting all that they need to survive (I do work with some healthy eaters) but they are not getting the amounts that would allow them to thrive and feel as good as they could or want to feel.
The most common reasons why people eat:
- We're hungry (fuel)
- We're human (tastes good)
- We're tribal (social)
- We're emotional (stress)
- We're deficient (missing nutrients)
- We're insufficient (desire optimal performance)
A balanced diet is a diet that works for you. It is comprised of food that gives you energy, aligns with your taste preferences, satisfies your biology (to thrive), and lets you enjoy all of the other things in life to the fullest!
For help with a balanced diet contact me!
For stronger living,
Tanner MS, CSCS, Pn-1
630-390-8417
You are already doing well...
That's great! Just remember that one size doesn't always fit all. Have fun with it and modify as you see fit.
Also, if you ever have any specific questions about your routine or how to optimize your use of the machines, free weights, or core exercises, let me know.
If you can prioritize sleeping smarter, lowing chronic stress and inflammation, utilizing better hydration strategies, and creating quick and easy healthy snacks from more nutrient-dense items that would be great and you will be on your way to living stronger.
Coaching folks who have an interest in these things is what I do every day as a fitness consultant.
Wishing you the best!
If interested, I do have 2 FREE Stronger Living Assessments that you can access to see quantitatively how your habits measure up.
1) True Health Assessment with emailed personal recommendations: https://truehealthassessment.com/assessment/Health/populate_data?view_tmpl=signup
2) Printable pdf that offers a personalized Stronger Living score: https://www.strongerliving.life/uploads/5/6/9/6/56969265/stronger_living_assessment-1.pdf
For stronger living,
Tanner
Even more so when it’s God‘s plans and I didn’t have to do any planning. Just not get in the way.
It’s 930 I’m eating breakfast outside while the sun is shining and the birds are chirping and my two youngest are inside nicely watching TV together. I’ve already trained two clients and worked out myself and was able to make it home just in time to make a chocolate banana peanut butter smoothie for my beautiful wife.
The coffee that she made was still warm and completes my hearty breakfast perfectly.
Our sitter comes at 11:30 which gives me just enough time to complete this week’s paperwork and other administrative duties.
I’d like to say that this is my life most days of the week but it’s not. I am extremely grateful however that it happens somewhat regularly.
I don’t feel I’ve done anything exceptional to deserve such a moment. I am grateful to my parents for helping put life in perspective and for receiving the good old fashion parenting that they received from their parents. I am so grateful to God for my health and the blessings that he continues to give to our family and I pray that we spread the love according to his plan.
A big shout out to my bro this week who landed a new job and promotion with Charles Schwab. Won’t be long before he’s running for president.
It’s also Friday which means a little extra cash will be deposited into my bank account for successfully introducing people to USANA Health Sciences which is nice.
Have a great weekend everyone!
What do all 3 have in common and how did "like a man" sneak its way into the title.
Well, yesterday one of my clients asked what would be necessary to take her health and fitness to the next level.
Instinctively and at a loss for words, I said, "Stop exercising and start training. And eat like a man."
Yikes, what did I just step myself into? So much for being PC.
What I meant and immediately attempted to define more clearly:
I recommend that we continue along the spectrum on the transtheoretical model of behavior change (TTMBC). That we have successfully gone from therapeutic rehabilitative and corrective exercise therapy to functional fitness for daily living. And now we should approach the workouts as training sessions for competition on the grand stage of life which is to do our best in all that is important to us.
It will require us to move from a general understanding and application bathed in grace to a laser-like beam of intentionality in everything that we do. We have equipped ourselves with the foundational knowledge to live better and make informed decisions. We have taken the time required to become aware of our life patterns and the drivers of those patterns which are in actuality the reasons why we have the body and health we enjoy (or not) today. Now it's time to stop with the analysis paralysis and just do.
If A + B = C, then to change requires that we change. So, what are you willing to change to produce change you desire? Once established and better living is experienced, then human instinct takes over and adherence follows. Only occasional setbacks (planned or accidental) will occur.
TO GET TO THE NEXT LEVEL
I recommend an emphasis on hearty nutrient-dense refueling with its plethora and surplus of nutrients that our cells can bathe in revitalizing their function which has a direct impact on our desire to do more. This is the energy and recovery eating we need to be chasing.
Perhaps it would help some, put another way. Be like a lion, not a rabbit. A rabbit nibbles on little stuff all day (probably counting calories), consuming little to no protein and fat, avoiding conflict by being skittish and scared, and not sleeping that well as a result. A lion can go longer without eating no problem, earns its meal (with intense exercise and the thrill/fun of the chase), devours the kill (skin included) and sleeps well.
Yes, all analogies break down at some point. Don't miss the point. The general patterns of a lion more often produce the physical characteristics and life that our society is looking for.
MORE- FOOD FOR THOUGHT
So, what do politics, religion, and nutrition all have in common? They all got your attention. They all affect you personally and each provides an emotional response based on your experiences and thoughts surrounding them. They all affect multiple areas of your life and can be ways that we express ourselves.
Of the 3, I have studied nutrition the most and the direct effect it has on my life. However, my belief in God and my desire to live in a God-honoring way is more important to me than any food religion category I (or you) might be in. Having a sacred view of life (which I'm sure you do as well) offers me an opportunity to weigh in on the conversation of our day from time to time.
It came up yesterday day that there has been a lot of talk about masculinity in the news lately. The following conversation ensued:
To be a man can mean many things to many people. To some, it might be summed up as giving your life for the ransom of many. Can you identify your purpose in a sentence? For example, the purpose of a shovel is to dig a hole not hit somebody with.
The purpose of human relationships is to respect and honor each other not objectify and dehumanize in action or thought. Thoughts become feelings, beliefs, then actions. Guide your thoughts, control your actions.
Been sitting for too long now. Time to move.
For stronger living,
Tanner
Hi friends,
I'm so happy you’ve expressed an interest in tea (and tisanes)!
Here is a list from Café K’Tizo, in Wheaton, IL that my wife and I like and love. Of course, have fun exploring your local tea boutique and finding out what you like best and making your tea (steep time/strength/water type/temperature) also accordingly to your preference. You'll never buy tea from the grocery store again!
1. SENCHA (ORGANIC)- I LIKE THIS ONE IN THE MID-MORNING OR EARLY AFTERNOON.
Organic/Fair Trade
This highly-enjoyed organic Japanese green tea provides a sweet-tasting, vegetal tea flavor with a rich aroma.
2. SWEET DREAMS (ORGANIC)- I LOVE THIS ONE IN THE EVENING IF I NEED TO CALM THE HECK DOWN BEFORE BED!
Organic/Caffeine-Free
Organic Chamomile and Organic Lemon Pieces. Enjoy this delicious lemon, organic herbal that soothes and relaxes the mind and the body.
3. DAILY COMFORT- I ENJOY THIS ONE WHEN I JUST WANT TO CHILL.
Caffeine-Free
A wellness blend that brings calm, warmth & balance through this comforting herbal blend of chamomile, saffron, licorice, ginger root, fennel seeds, rosebuds, spearmint, rosehips, lemongrass, tulsi (holy basil) & natural orange flavor. A delicious treat that is sure to become a daily indulgence.
4. RENEWAL- I LIKE THIS ONE ALSO WHEN CHILLIN BUT WANT IT MORE MINTY.
Organic/Caffeine-Free
Peppermint, Spearmint, Leaves, Honeybush, Chamomile, Hibiscus, Calendula, Rose & Osmanthus Petals. A minty organic herbal with a hint of hibiscus that awakens renewal with each cup.
5. LEMON GINGER DELIGHT- I GOT THIS ONE TO HELP WITH MY DAUGHTER'S MOTION SICKNESS IN THE CAR AND FOUND IT TO BE RIGHT UP THERE WITH MY OTHER FAV'S. ROOIBOS OFFERS A UNIQUE FLAVOR. IF YOU LIKE GINGER AND LEMON, TRY THIS ONE!
Caffeine-Free
Delightfully tangy compliment of lemon & ginger to the rich presence of rooibos provides a tasty, healthy treat. Contains rooibos, calendula petals, lemongrass, lime leaves, ginger pieces, pineapple pieces, lime pieces and natural ginger flavor.
6. YERBA MATÉ (ORGANIC)- I’M RARELY EARTHY ENOUGH TO HANDLE THE MATÉ, BUT WHEN I AM, IT’S DELICIOUS!
Organic
Organic green Yerba Maté. This Argentinian herb is sure to energize and awaken your soul!
Thanks again Judy (Café K’Tizo owner) for your tea ministry and bringing people together to connect and be healthy!
For stronger living,
Tanner
Tanner Shultz MS, CSCS, Pn-1*
Certified Personal Trainer
Precision Nutrition Coach
3 x Marathon Runner
USANA Health Sciences- Silver Director
630.390.8417 | Website | Store | Blog | FB
"You can't fly like an eagle with the wings of a wren." -William Henry Hudson
30 ingredients in a grilled chicken breast from McDonald's.
Doritos just celebrated their 1 millionth ingredient!
Are these sound bites entirely true? No, but they are worth thinking about. Even as a trainer, I am sometimes tempted by America's #1 french fry, being cool, and living on a ranch (cool ranch). And a 100-calorie snack pack of the standard nacho cheese flavor probably isn't the end of the world as far as my health goals are concerned.
However, there's no way these nutrient depleted options are going to satisfy at the cellular level. In fact, they aren't designed to. They are chemically enhanced to produce a euphoric experience that makes me want more and more. One side effect is that they make real food less appealing and downright boring. Another con is that these food-like substances contain endocrine disruptors that help screw with our hormonal balance and pack on the pounds, even at only 100 calories. They may fight some cancers or was it promote... Besides weight gain and cancer, at the least, they are trigger foods for me that lead to other unhealthy choices. For example, I don't reach for some fresh brewed green tea to rehydrate to bathe my cells in antioxidants after McDonald's for lunch, Doritos for a snack and/or a Twinkie for dessert. Gimmie a coke, please.
Anyway, the good news is that we can re-sensitize our taste buds and start to enjoy real food again in as little as a few days. I just had a few florets of broccoli that were delicious! Am I an alien?
I like to refer to fresh whole foods as gourmet. (Keywords here are fresh, whole, and food). When we eat them regularly we will begin to preferential select them because they taste good and they satisfy at the cellular level. Another way to say it is that they actually accomplish the job (fuel energy needs, promote, healthy digestion, contain protein, fat, and carbs, and they are micronutrient dense).
Until next time, live stronger,
Tanner
Answer: Our action or inaction is based on belief which is mostly influenced by our confirmation bias.
Term of the month: confirmation bias. It's amazing the lenses we wear and the lengths we'll go to comfirm a pre-existing idea that we have.
Confirmation bias aside, when it comes to making a decision, we each give weight to convenience, practicality, and quality. Once all are satisfactorily met, we have our answer and we'll move to action. I've heard it said that what you do is what you believe. So if you're telling yourself you know what to do and just need to do it, you might want to take off your lenses and reexamine the data.
Take going to the gym, research shows that the further away the gym is (convenience), the less likely it is that you'll go. However, if it's not too far, is really nice, affordable (practical) and you feel better from going (quality), you'll determine there is enough value that you can make the decision to go.
Another for instance, can be seen in writing blog posts? I may not have an optimal window of distraction-free time and I may miss a "bring-it-together" sentence or word that ends up leaving the reader feeling shorted in thought but perhaps someone somewhere will benefit from my thoughts and perspective and that makes me feel as though my time, energy, and sacrifice were well spent. My apologies for any previous and future posts that are lacking in meat or cohesiveness. I'd rather take action, improve, and be a motivator to some than wait until my ducks are in a row and be completely confident that my decisions are right.
QUALITY MATTERS (Haircuts, Coffee, Training, Vitamins).
A former client of mine has been cutting hair out of her basement for 30 years. I recently made a visit because she is so full of energy and happy. Turns out she is pretty good at cutting hair as well. In this instance the price matters the least to me but still part of the equation. Her rates are good. Where to go next time is one decision that is already decided.
I Have A Bean Coffee is my go to and I continue to find it available in more and more specialty shops that also find value in having a superior product. It's delicious and a staple in my diet. One 12oz cup makes my morning, home-brewed or otherwise. Visit Cafe in the Park during their morning "happy hour" and try it for yourself for $1!
There are trainers that who understand your stage of life and make it easier to exercise and there are those that seem too young and are hard to relate to and trust. You may find the former or even an online fitness consultant that doesn't cost that much more.
And of course, vitamins. Common confirmation bias is, "they're all the same" and "they don't work." My experience and research has shown otherwise. But I sell such, so of course it would.
For stronger living,
Tanner
Tanner MS, CSCS, Pn-1*
Master's of Science
Certified Trainer
Precision Nutrition Coach
3 x marathoner and sub 5-min miler
"You can't fly like an eagle with the wings of a wren."
Quality matters. Learn more. Take action.
