The Most Important Thing You AREN’T doing for Max Results at the Gym

One of the most satisfying parts of any workout might be the sweat. It makes us feel alive and accomplished! What you may not realize, however, is that it’s the RECOVERY that comes AFTER the sweat fest that matters the most.

When it comes to your body, transformation doesn’t happen without sweat. You have to push yourself every time you work out to build muscle, lose fat, and sculpt a physique that makes you proud. But what most people don’t understand is that you don’t build muscle during workouts — you build it BETWEEN them. RECOVERY is the most overlooked aspect of training!

But what is recovery anyway?

Training recovery involves the normalization of things like heart rate and blood pressure, as well as a replenishment of energy stores (e.g., glucose and muscle glycogen), and a restoration of cellular enzymes, such as phosphofructokinase, which is used in carbohydrate metabolism. Basically, it is returning to a point where the body can match or exceed its performance in a previous workout or competition. Can you once again nail that big lift, or perhaps even lift a little more?

THAT is the goal.

So before you brag about your Day #15 of HAM workouts in a row, consider the benefits of proper RECOVERY:

  1. You’ll refill that tank!

Every cell in your body runs on the same energy source, a molecule called adenosine triphosphate (ATP). During intense workouts, ATP is largely produced by one of two pathways — the phosphagen system, which uses creatine phosphate to produce ATP, and the glycolytic system, which uses glycogen to produce ATP. The system that’s used depends on the intensity and duration of exercise. If you’re doing sprints or snatches, you’re going to burn through your creatine phosphate stores. If you’re doing metabolic circuits or 800-meter repeats, you’ll exhaust your glycogen.

If you don’t fully replenish those stores before your next workout, your performance will suffer, fatigue will set in much sooner and you risk injury.

  1. Sweep out the metabolic dust

As your body produces ATP through those two pathways, metabolic byproducts (“dust”) build up. The one most people are familiar with is lactic acid. As it builds in muscles during exercise, it begins to inhibit ATP production and impair muscle contraction. You’ll bonk, and that sucks.

  1. Patch and Build

Tough training damages muscles, creating micro-tears and roughing up everything from connective tissue to contractile proteins. That’s not a bad thing — this is how we build muscle! But until the “patching” is complete (usually within 24 to 48 hours), the muscle won’t be able to peak and the transport of glycogen into its cells will be slowed.

Pretty important, right?

NOW I bet you are wondering if there is any way you can help your body recover faster, because let’s be honest, you want to get back in the gym!

The answer is YES, and here is how:

-Make your recovery days “active”.  Walk, swim, hike, take a Yoga or Zumba class.  This gentle movement will allow your muscles to repair while moving out that metabolic dust.

– Get some sleep. And then get some more sleep. Many of us don’t get enough sleep and that really hurts our training progress! Most athletes need 7-8.5 hours of sleep a day.

– Eat your darn carbohydrates! A ratio of 75% carbs to 25% protein post workout is optimal. Keep them high fiber, though!  Oreos don’t count! Cherries, berries, whole grains and sweet potatoes are good choices AND fight inflammation.

-Jump in our massage chair here at Give Fitness or find a qualified massage therapist. It will help break up scar tissue, increase blood flow, improve mobility and range of motion, and reduce soreness. Plus, it just feels so good!

Most of you don’t spend enough time recovering, and you need to start. For performance in your workout and ultimate results in your training, RECOVERY must be planned and a non-optional part of your fitness plan.

Prep your food.
Schedule your workouts.

It all works together to reap great results in good time, safely.

Be well!
Gina Hobbs

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From Couch to Goal Getter

You’re sitting on the couch or maybe in the car waiting in the school pickup line. Perhaps you’re laying in a hammock on a private island. Something somewhere hits you, triggering a need to look or feel healthier. Maybe you’re at the gym already and someone jumps atop a huge box with ease as you look on in awe.  At least three goal ideas just popped into your head. So what happens now?

Here we are now, wanting to look and feel healthier. This means something different for just about everyone so what does it mean for you? This new you needs a place to put the work in so you start Googling local gyms.  Think about what has and hasn’t worked in the past when picking out your new fitness spot! Take some tours if you want to! Once you make it to your new gym ready to begin this new venture, what’s next?

We need a goal to work for, so let’s make it a S.M.A.R.T. one! What is a S.M.A.R.T. goal and why is this an important step? This is an acronym that stands for a specific, measurable, attainable, relevant, and time bound goal. All of these points are important building block to use and reuse when creating a new goal for just about anything. Do you have a goal that popped in your head earlier? Let’s try to fit it into these parameters and go from there. Remember that time-bound should be rather attainable for our first goal!

Look at that! You’ve got a fresh new goal to work towards, but what comes after that? Find a way to dedicate the time necessary for this goal. A step that is often as overlooked as stretching before and after exercise. Are you a person that needs to physically carve out the time for this? Try writing down or even putting it in that smartphone calendar of yours where and when you will be setting aside time for this. Enjoyment is a huge piece to your success, so try finding a way to incorporate enjoyable things into your journey.

Now we sit back and put in the time and work. Is this the best part of getting from point A to point B in your venture? Not always and not for everyone. Understand also, that there may be roadblocks and setbacks. These are temporary and quite common. Fear is a legitimate and common roadblock. Not everyone finds the gym or the journey to be fun. This is all perfectly normal and something you can press through! Do not be afraid to ask for help during these times. Trainers, coaches, friends, and even relatives can help you through. Ready for extra help? Just ask! Extra guidance can help you to reset or dial in on that goal.

Maybe huge box jumps and CrossFit don’t fit into your goal. What IS one of your goals? Is there anything you’ve always wanted to do but just haven’t tried? Make a S.M.A.R.T. goal and write it down. Put in the work, dedication and time that you deserve! If you need or want help just ask. Find YOUR version of joy in working towards your goal.

By Katie Bywater
Personal Trainer

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Try This Easy Trick To 6-Pack Abs! Guaranteed Results!

Cognizant is an odd word.

Try saying it out loud. Cognizant. CognizANT.

Cognizant. Being aware, being knowledgeable.

We are bombarded with so much information every day—music, ads, billboards, TV shows, YouTube, Netflix, news, radio, commercials- many types of media are a part of our every day lives.

And each one is touting a message—buy this toothpaste, attend that event, believe this politician is the best, strive to be like that celebrity, follow this nutrition plan for guaranteed weight loss…



What messages have influenced you?

What messages do you listen to?

What messages do you believe?

What messages have you allowed to shape who you are?

Perfection is the message I often listen to. For so long I made unrealistic self-comparisons. If only I could look like that person, have that much money, drive that car. It drove me into depression because I always felt I wasn’t good enough. I had to stop. I had to tune into a different message. That I, in this moment, matter. Perfection doesn’t define who I am. I am me, and that’s enough. I strive to be healthy, to work hard, and to use my uniqueness to the best of my ability.

I encourage you to be cognizant. Be aware of the messages you listen to, because they are shaping you.

If one message sticks with you today, may it be this: you matter. Be you and no one else. You are a valuable human being.


Austin Pauls
(805) 703-3899
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Say Goodbye to Chronic Back Pain!

Say Goodbye to Chronic Back Pain!

By Tiffany Encinas aka the “Glute Girl”


Years ago, I went to a Perform Better seminar and there was a particular session dedicated entirely to the glutes. Out of sheer curiosity, I took the bait. My world was rocked with the information I received on just how important the function of the glutes are, especially as it relates to the chronic back pain we see in America. I knew they were important and the biggest muscle in the body but that was the extent of it. Thus began my butt journey! 


Let’s look at some interesting statistics according to WebMd. Approximately 8 out of 10 Americans will have back problems at some point in their lives; 54% who experience lower back pain spend the majority of their workday sitting. The cost of  back pain in America is over $50 billions, to be more accurate. Back pain has wider financial implications to patients and society. Indirect costs include not only lost wages and productivity but also legal and insurance overheads and the impact on family. 


Why is this? In my experience, which is confirmed and backed up by people who have way more experience and credentials with names I can’t pronounce than I do, the reason is because they don’t move correctly. They move with their backs and not their hips! So the solution is- learn proper mechanics! Well it’s not that simple. Many people are unable to move with proper mechanics due to poor mobility and motor control. It takes quite a bit of time to reprogram the body to move correctly. So below I want to list some strategies I’ve found personally to either fix chronic back pain, or help tremendously:


  1. Activate the Glutes aka “turn on those lazy giants”

SO many people have weak glutes. The glutes, even though they are the biggest muscle group in the body, are pretty lazy and don’t like to contract unless need-be. They like to let other muscles such as the hamstrings and quads carry the load and stay asleep unless you force them to contract. Years of inactivity and sitting (which shortens the hip flexors and causes more glute dysfunction) cause the nervous system to literally forget how to use the glutes. I can always tell how functional someones glutes are by how fast their glutes turn on during a glute specific exercise, the longer it takes someone to feel that “burn” in their glutes tells me a lot about how functional their glutes are. Here are a couple strategies to strengthen the mind-muscle connection in the glutes: Start by just squeezing the glutes. People often hear me say “crack the walnut” so envision a walnut between your cheeks and focus on squeezing so hard you can actually crack it open, like it’s your only source of food for the winter and this is the only way you’ll be able to open it. If you still are having a hard time, feel free to actually grab a walnut and practice (haha). You can do this either standing or in a hip bridge position. Second, do some low load training like fire hydrants, clams, band walks or hip bridges. Your glutes can handle a lot, so work on turning them on as often as you can throughout the day and overtime not only will you have a better looking backside, but you’ll find your back pain and/or knee pain will be less severe.  


  1. Improve soft tissue quality via SMR

I have every client start their session with foam rolling. Over the years people build up scar tissue that needs to be cleared. A muscle cannot function properly if it has scar tissue or adhesions. By using self-myofascial release (SMR), which is basically a technical term for a “poor man’s massage,” you will restore optimal tissue quality and allow proper functioning of the muscle’s nerves and blood flow. In addition to a foam roller I use a lacrosse ball for more targeted areas like the fascia of the feet, which is especially good for people who have plantar fasciitis. 


  1. Improve soft tissue length via static stretching

Static stretching turns off inhibition and increases flexibility. This is to be done after a workout or an off day. You don’t want to static stretch before exercising where your muscles need to be turned “on,” not off. In particular, hamstring flexibility and hip flexor flexibility are critical components to minimizing lower back stress and pain. PNF techniques are my favorite to use. 


  1. Prevent lumbar movement and learn to control the core

Most people move by contorting their lumbar spines. I see it so often in the gym and I cringe, but I was also once there myself! During exercise I see overarching (excessively extend) their lower backs during squats, deadlifts, bridging, lunging, and back extension movements. They round their lower backs (flexion) during deadlifts, bent over rows, good mornings, and they twist their lower backs during rotary movements by not moving their feet. In all of these situations, this is improper mechanics. Proper movement mechanics usually involves keeping the lower back locked into place (bracing) in neutral position while moving about other joints such as the thoracic spine and hips. Some tricks in helping with core control are anti-movement exercises like front planks, side planks, suitcase carries, cable chops, and pallof presses.


There are many other strategies that can help with chronic lower back pain but these are the more important ones I’ve found. If practiced, daily, many lives can be changed dramatically, I’ve seen it with my own clients, and so many others as well. You’ve heard it said before, “do what you’ve always done and get what you always got.” So if you want change you’re going to have to do something different, something that feels so unconventional, maybe even hard. The solution is simple, but the process takes work. If it were easy, everyone would be doing it. There’s no magic pill, only hard work and consistency leads to success and living a pain free life. So what are you waiting for? The stars to align? Your kids to be out of school? Work to slow down? There will never be a better time than TODAY. Tomorrow is not guaranteed, start living your best life today doing one small thing.


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The Benefits of Group Exercise

The music is pumping, the mirrors are fogged up, hooting and hollering can be heard and everyone is smiling (and dripping) as they come out of the group fitness room.

What is it about group fitness that makes it so popular?

Well…the BENEFITS of course!

Group Fitness may not be as intimidating as wandering around the weight machines and cardio equipment wondering how and what to do.  There is always an instructor present to lead you through the workout, encourage you and keep you safe.  And you are never alone!  There will always be a familiar face waiting to see YOUR familiar face.

Taking a group fitness class challenges you to work past your perceived limitations.  The instructor will watch you for signs of fatigue, but will help you push past your limits safely. You are also likely to work out a little harder when you have your friend next to you because nobody lets their bestie get the best of them, am I right?  You know!

  1. The Secret Sauce:  ACCOUNTABILITY!
    In a group fitness class, you form bonds and create a community.  When the instructor or other participants notice you are gone, they ask about you!  They are genuinely concerned for your wellbeing and don’t want you to miss out on the fun OR reaching your goals!  Because let’s be honest…we need each other and class is NOT the same without you!!

    So this is your invitation.  Follow the crowd to the group exercise room, introduce yourself to the instructor, grab a spot and get ready to not only burn some calories and build some muscle, but to become a part of a wonderful community and group friendship!!


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Flexibility vs Mobility

What Is flexibility? Flexibility is the body’s ability to get into a position. If you were to have someone pull your arm behind your back, or bend your leg behind your head; how far can it go? You don’t necessarily have to be a part of this action, but your body just has to be able to somehow get into that position.


What is mobility? Mobility is your ability to get into that position with control on your own. Can you get down into a low squat and come out of that “hole” at the bottom with no assistance? Or reach up to grab something from the top shelf with control? This is where strength and flexibility come together.


Why is it important? Now I want you to imagine that you are in your car and your purse or child is in the back seat. You reach back, but when you pull your arm back, you get a weird pull in your shoulder. Just because you can reach back there (flexibility), doesn’t mean you have the strength or stability in that range of motion (mobility). When you lack mobility and take your range of motion to its limits, that’s where you risk injury.


So why do we need flexibility? Well it’s used to protect our bodies against injury. What happens when we stumble or fall; maybe miss a step? Our ankle’s job is to now basically become jelly and prevent anything from breaking. Its ability to bend and snap back is super important in the protection of that joint. If it can’t do that, we can be looking at a boot for a few weeks, maybe even months.


Now why do we need mobility? Well now we miss the step and end up on the ground and have to get up. What happens here? Are we able to get up off the ground? Sounds simple but we have to maybe roll over, get on one leg, twist, brace our core, push off of one hip, stabilize through the hip, balance on one leg, and then plant both feet. Sounds like a lot, doesn’t it? This is why we need strength when flexed; say we aren’t stable in that stretched position at the bottom, something very quickly snaps and again ends up in a long recovery.


How do I gain flexibility? This can be done multiple ways and very easily. Start with a foam roller. To learn how to roll like a pro, visit my other blog post from August 2nd. Find those sore spots, usually calves and quads, and hold pressure there until discomfort subsides. After that, stretch out those areas to help tell your body the muscle length tension that you want.


How do I gain mobility? This is done by trying new things. Maybe next time you squat, overhead press, or do a pushup, try lightening the weight, taking it slow, and go through the full range of motion. Go down below 90 degrees in a squat with good control. When overhead pressing, go down to your chest, and up to lock out your arms. In a push up go down chest to floor and up to lock out.


Mobility and flexibility will come with consistency and practice. Take it one day at a time, slowly, and you’ll see improvements in your day to day life before you know it.


Frank Gonzalez

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What is Motivation?

Motivation isn’t a magical idea that results in success. It is an accumulation of skills or traits that, when used correctly, give you the best shot at achieving your goals.  Motivation can and will come and go. What you do when motivation is low, in part, defines how you progress.

Two definitions of motivation really stick out.  1) The reason or reasons one has for acting or behaving in a particular way.   2) The general desire or willingness of someone to do something.

If we look at the first definition, it taps into an extremely important idea: YOUR reason to change, your WHY.  Do you know why you want to achieve your goals?  So you want to lose weight, WHY?  What would losing weight change? What will be different when you lose weight?  If you don’t know the answer to these questions, and the answers are more than “because” or “I should” or “_____ said I should.”  Then this is a clear indication why your results might be lacking. Motivation is driven by desire. If you don’t really want to change, YOU WON’T.

Your reason(s) need to be so important that you have no other choice than to act.  Do you always want to go to work? I’m betting that the answer is no. Then why do you keep going back?  Your motivation is probably one or more of the following: paying the bills, feeding your family, providing shelter, having money for recreation, etc.  These reasons are important enough to override the potential negative aspects of working.  The results/benefits outweigh the consequences.  If the results, or perceived results, of your health and fitness aren’t important enough, your motivation will be lacking.  You will be more likely to prioritize other things over changes to your health and fitness.

Similarly, the second definition touches on willingness – you must be willing to put in the work required to make the change.  If you aren’t willing to change, it will be a constant battle; you wont even want to show up.  You are essentially doomed to fail before you even start.

So what do you do? First start by discovering your why. This isn’t easy. In fact, it can be quite challenging for some. Dig deep and find what you want to be different and why that matters. How will your life change if you achieve your specific goal?

Next find one or more people to hold you accountable.  A friend or family member can be great.  BUT, you must find someone who supports the change, who doesn’t act opposite of the proposed change, and who wants you to be successful.  Similarly, a coach/trainer can be an amazing resource for accountability.  If you don’t constantly remind yourself about the goal and the plan, if you ignore mistakes, you won’t get very far.  Accountability is crucial to success.  The electric bill is a constant source of accountability to keep you going to work and earning your paycheck. Find something similar for your health and fitness.

Start with small steps; if you set unrealistic goals, all the motivation in the world won’t make you successful.

Plan to work hard and make SACRIFICES.  Change requires you to, well, change.  If you continue old habits it won’t magically lead to change.  However, if you are willing to make changes, develop new habits, then you will see progress. Remember the old saying  “insanity is doing the same thing over and over again and expecting a different result.” While that may not be a textbook definition of insanity, it certainly depicts the need to make changes.

Recognize old habits that inhibit your progress. Understand that you will likely, depending on your mood, have days that you don’t feel like doing the things necessary to achieve your goal.  But remember your WHY, remind yourself of what you have to gain if you do what is uncomfortable.  Use your why to give you the kick in the pants to get going.  Let the idea of staying the same drive you to change. Don’t accept the same lifestyle that led to your current situation.

Just keep going, don’t stop.  Tell yourself you can quit tomorrow.  Then tomorrow, tell yourself you can quit tomorrow, and so on. YOU DON’T NEED TO BE PERFECT. I can’t stress that enough so I will say it again, YOU DO NOT NEED TO BE PERFECT!!!!!!!!! All you have to do is keep making progress, no matter how small it is.

Lastly, motivation is a skill that you can develop. If you practice these habits and learn from the mistakes that you will make along the way, you can get better and better at staying motivated toward any goal you set forth.  Practice makes perfect.

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If It Doesn’t Challenge You, It Won’t Change You

Finding inspiration and motivation to reach your goals can be challenging. Giving yourself daily reminders, within arms reach (your iPhone), is one of the easiest ways to keep up the momentum. The 10 graphics below are perfect for your wallpaper and will motivate you to keep your training going. Remember, you got this!

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Foam Rolling Matters

The vast majority of us aren’t stretching nearly enough, myself included. All it takes is one wrong movement to tear something and make you think twice. Now, consider how many times we have all tried to stretch without any improvements, leaving us prone to injury with a general feeling of tightness. This can set us back in fitness. That’s where a foam roller can be very beneficial. Before we learn how to use one, we need just a quick overview of what it actually does.

A foam roller can be anything from a big roll of foam to a small tennis or lacrosse ball. All have their place in helping with muscle tightness. For the beginner, I would suggest the cylindrical foam roller; as it is easy to use. By reading this, you are just solidifying your place in the yoga hall of fame (with practice of course).

But what does it even do? We think a lot of times that the purpose is to relieve pain. While not far off, it’s not the only purpose of this fantastic tool. What we like to use the foam roller for is called Self-Myofascial Release (SMR). That simply means it helps release the knots we create inside of our muscles.

Picture this with me, you have a hand full of different headphone wires. Now line them all up and put them in your pocket all neat. Walk around for the day and take them out. What you get is a jumbled, twisted, knotted mess. That’s your muscles. Especially for the more active person, this happens to a higher degree. The constant contracting and stretching of our muscles causes knots in our muscles that simply stretching can’t get out. Go ahead and grab the ends of those wires and give them a pull, the knots don’t go anywhere. Now that you have taken control and learned what’s going on inside your body, it’s time to use that knowledge and get rolling.

Now we know what a roller is and what it does. This is how you use it:

Begin your workout with foam rolling. You don’t want to warm up and begin lifting with tight muscles. For example, your calf is tight and you want to roll it out. Sit on the ground, place one leg on top of the roller. The other leg can be crossed over for more pressure or simply left on the ground. Find the sore spot by gently rolling the foam roller and pressing your calf into it — trust me you will know when you find it. Now hold this for about 30 seconds. This tells the body to relax and release that knot. Once you do this in about two to three spots per leg, we go into our normal static stretches. You might even find this part to be easier or find that you have a greater range of motion from doing this a few times.

What about lower back pain? This is most likely the most common reason for people grabbing a roller. Please be careful when doing so. The problem with rolling the lower back is that there is nothing to support your spine while you put pressure on it. The upper spine has the ribs to protect them. When trying to relieve pain in the low back, look above (the thoracic spine) and below (the glutes). Rolling these areas may take some of that pain with it.

Knowing all this doesn’t fix the issue. You need to put it to use. Consistency is key. Stick with it for a few weeks and reap the rewards of foam rolling with less injuries and bigger gains in fitness.


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Nutrition for Long Term Success

How many times have you started a workout program, put in weeks or months of hard work and sweat, only to make little to no progress toward your goals?

Have you ever experienced the holiday meal hangover? This might include feeling like you need to let out your belt, take a nap, or even like you’ll be sick.

Do you get colds often? Feel sluggish and tired? Feel sad or depressed?

What do all of these scenarios have in common? Food! Nutrition plays an undeniably important role in our health and fitness.  Nutrition is often the limiting factor that prevents us from achieving our goals.  We eat 2, 3, 4 or more meals per day, 7 days a week.  Those numbers add up quickly.  This means that even small things can add up and lead to either great success or prevent us from progressing.

Unless you live under a rock, you have undoubtedly seen or read many different videos or articles related to nutrition. It’s hard not to get sucked into the catchy headlines. Fix your diet in 30 days, eat like your caveman ancestors, avoid carbs, avoid fat, avoid protein, the list goes on and on!

With all of the “information” and “resources” people are often left either confused or religiously dedicated to one single approach.  With all the conflicting information, it’s easy to lose sight of the simple answers that produce the best results.

Arguably the single most important concept of nutrition that will lead to long term success is sustainability.  What I mean by this is simple – ask yourself this question: Can you maintain your current nutrition approach forever?

Assuming that the approach you are taking is working, then it comes down to your ability to maintain that approach long term.  Once you change it up, you will likely backslide. This is why diets fail. Sure, you can lose weight by a drastic change, like giving up ALL forms of sugar.  BUT,can you realistically do that forever?  Chances are slim.

So regardless of the approach you choose, you must be able to sustain it for the rest of your life, in order to maintain its results.

The next most important quality of nutrition practices that will yield the best results is convenience.  If the approach you select is too complicated, then you will be far less likely to see success over the years.  You must find an approach that you can implement on a regular CONSISTENT basis in order to have long term success.

When we choose the approaches that don’t follow these two rules, we are left with feelings of restriction, lack of motivation to continue, hunger, disruptions in mood, and many other deleterious situations.

Regardless of your specific goal(s), a successful nutrition program will always be centered around whole, minimally processed, foods.  It will contain a variety of produce, lean protein, and healthy fat sources.  As you might imagine, the balance or ratios of these items will fluctuate depending on the individual and their goals.  This is precisely why no one single approach will fit everyone.  There will certainly be similarities among the different successful approaches, but there will also be some specific differences as well.

Another key to successful nutrition is awareness!  Do you really know what’s in your food?  There are about 10 teaspoons of sugar in a 12 ounce soda. A pint of beer can have about as many calories as a slice of chocolate cake. And peanut butter has twice as much fat as it does protein (and usually added sugars too). Take the time to investigate what’s in your food, that way you can make informed decisions.

Variety is also a key component in a successful nutritional approach. If you eat the same thing over and over, you might see results, but you will also likely get sick of it and fall off the wagon.

This leads to the next great strategy: get back on the wagon as soon as possible! Too often a small slip up leads to a major relapse.  Have you ever said, “I messed up on Friday dinner so I’ll just get back on track Monday”? Instead, get back on track with your very next meal!!!

Hopefully by now you are beginning to see that to be successful in your nutrition you need to build a toolbox of skills and habits.  This is what will lead to real, sustainable, long term success!  This also means that your approach to nutrition may vary over time, but the skills and habits won’t.

If you need more guidance and want to develop a specific approach to your nutrition, please ask! I have been certified with Precision Nutrition for more than 7 years and I’m currently in the process of completing their advanced Level 2 nutrition coaching program.  I would love to assist you in developing a nutrition program that will help you in achieving all of your goals!

Eric Bono

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