#but when a plus sized person does it they mostly have salad and like healthy stuff but GOD FORBID they have ONE snack

[sapphic-storm69]

Asshole skinny people when plus sized people say that they prefer not being anorexic and like to be themselves

[softandtired]

Headcanon for how RFA+Saeran support an MC in their weightloss journey

This is my first attempt at making a mystic messenger headcanon post, so please forgive me if it's not the best! No one asked for this prompt but oh well...

Yoosung:

"You want to lose weight? Why?" After you explain that you need to for health reasons, yoosung's round puppy eyes flash to a determined expression. He would get really excited about helping you figure out your new meal plans; insisting to make half of them for you himself. It gives him cooking practice he wants, but mostly it's an excuse to be more domestic with you.

It's so fun to experiment with all the different healthy options he can think of… When things get stressful and you cheat(skipping a workout or binge eating cake) you know hes there with you to make sure you don't beat yourself up. You feel so comfortable talking about the whole ordeal with him, that it hypes you up even more to work harder and show him how much healthier you have become through your guyses work together. While Yoosung is a gamer and not exactly a gym rat, he will go with you to the gym sometimes… "I got us matching gym shirts MC! That's not to cheesy is it?!" Give this little boy some cuddles, he's so loyal and supportive through it all he deserves it!

Zen:

When you explain about your trip to the doctors and how they said you needed to lose weight for your health...Hyun was instantly concerned about how you were taking it. "You know you're gorgeous, babe, right? In fact it's hard for me too keep my hands off you…" You laugh and reassure him with a kiss. Zen has never let you feel bad about your body, and you've really gotten to a place where you have loved yourself. But your body has been in a lot if pain lately and your longterm health was definitely worth this healthy lifestyle change.

Lucky for you, Zen knows ALL about that healthy lifestyle. You start with him taking you to the gym and teaching you to lift weights… with him there, the process was much more fun then you ever thought it could be(plus Zen at the gym… panting and covered in sweat… urging you to push through your exercises… ahem*cough*). You're not exactly a fan of only ever eating salads like he does, so you guys eventually work out healthy meals that you both enjoy. Who knew you were so good at seasoning chicken? And Zen made hella tasty veggie salads! Honestly the experience brings you guys even closer together as a couple and when the doctor weighs you two months later, you end up crying happy tears. You've felt lighter and stronger than you had in a very long time. The next time you see Zen you surprise tackle him with kisses. Expect a very romantic date to celebrate.

Jumin:

This rich boy. He's got nutritionists, personal coaches…. He would have bought a whole chain of gyms if it made you happy. When you first bring up your weight loss goals he's instantly on the phone, arranging all the help you could possibly need to reach your goals. "Whatever you need MC, I will arrange it". In fact, all this "help" overwhelms you a lot at first. You ask him if it was alright if the two of you workout together, and his face turns into one of his beautifully soft smiles. "Of course, my love."

Jumin. Spandex gym shirt. LIFE.

Not gonna lie, several of your guyses gym days end with you tugging him away from the coach and the elliptical so you can examine his body up close and personal… Workout Jumin is a side you are not used to seeing, and its… stimulating.

Boy uses this to his advantage on days your groaning and not willing to get out of bed to do push ups.

Jaehee:

When you came home from your doctor's appointment rambling on about terms like "prediabetic" and your needed life change, she was worried. Was your health really that bad? Was there anything she could do to help? When you explained that your weight loss would mostly be preventative she let out a sigh of relief. You meant so much to her, but she wasn't the most knowledgeable when it came to health and such. Sure she knew about portions sizes and things but she hadn't exactly been raised to take care of herself.

So, of course she uses her amazing research skills to help you craft a scientifically proven meal and exercise plan that would actually be realistically manageable for you. She even saved up a bit of money from the cafe to buy you guys a home elliptical machine. "I know you find it difficult to go to the gym sometimes after being exhausted from work… so I just wanted to make it a little easier for you."

An angel. This woman is an angel.

You thank her with a thousand kisses and an intimate bubble bath😘

Saeyoung:

"This is your fault Saeyoung. I told you all those honey buddha chips would make me prediabetic." When you get back from the doctor's and tell Saeyoung about your need to live healthier and lose weight, he takes it surprisingly serious at first. You dont even ask him to help support you, hes already on board with an exercise plan. But again this is Saeyoung. "Saeyoung, where did all my clothes go?" They are in a lock box, attached to a strange eliptical??? Machine that saw cooked up. "It will only unlock after ten minutes of activity MC!"

Honestly, the boy has so much fun thinking of unconventional ways to get you to exercise. Who needs a gym, when he can send you on quests/scavenger hunts through the neighborhood, leaving little notes and things up trees. He gets you a pretty bike, and the two of you make a habit of biking together. It's hard for Saeyoung to schedule it sometimes, but he will do anything to make sure you are healthy and stay with him as long as possible~ He even goes so far as to make you a special Stationary bike that gives compliments to you as you workout! "Keep up the hard work! Your booty's lookin' fiiiiiiiine."(seven why? Omg). He never let's you feel alone in all this. He can't completely give up his chips and dr Pepper but he's managed to curb it a bit… sorta. You still find crumbs and empty bags stashed in odd places but he always apologizes and gives you hugs. "You know meow I'm getting awful jealous of that bike…" He snuggles into your neck and wraps his arms tight around you. "Maybe you should spend more time riding me hmm?" OMG SAEYOUNG WHY-

Saeran:

Saerans reaction is a little less enthusiastic than the rest of the RFA. He doesn't exactly know how to be healthy much, and is really quite worried for your health at first. "I dont think you need to lose weight but if the doctor says it will help…" Hes more hands off with his support of you. Like yoosung, he relishes the opportunity to cook new foods for you, and when you fall off the wagon or get discouraged, he takes your hands in his and softly kisses your forehead. " I know this is hard. It's amazing you've gotten this far. It's okay of you mess up from time to time, but it doesnt define you. You will get to your goal eventually, okay?" SWEET MARSHMELLOW BABY HES PRECIOUS IM DEAD.

You and him go on walks more regularly now and he really loves it. More time to explore around your guyses neighborhood/city, and just experience new things together… it makes his heart melt. You've always tried to help him take care of himself but to do little things for eachothers health like this really means a lot for the both of you. When you meet your weight goal, you are so ecstatic, you tackle hug him. The boys so happy he bakes you a cake!(And it's okay to have some because health is about healthy portioning, not quitting everything you love and enjoy!)

[chasingparamasturbatoryillusions]

MSR for the ship meme

ULTIMATE SHIP MEME!

General:

Rate the Ship:  Awful | Ew | No pics pls | I’m not comfortable | Alright | I like it! | Got Pics? | Let’s do it! | Why is this not getting more attention?! | The OTP to rule all other OTPs

How long will they last?  Scully’s immortal, so probably until Mulder dies.

How quickly did/will they fall in love?  HM.  I feel like that’s debatable based on character and who you ask and your definition of love.  You can make the argument that Mulder was in love by Scully’s abduction, but I don’t buy into that.  But��he definitely was by the time she almost died from cancer so.  I think he knew sometime during s4, during the latter half, and I think that’s definitely - you can make arguments about the beginning of Memento Mori, and I think those are correct, and it was definitely a mutual thing by the first movie, so I would say the end of s4 at the latest for both of them.  Not that they did anything about it.  For another two years.

How was their first kiss?  –gonna start by assuming that Millennium was not the first kiss because that.  didn’t.  feel like.  a first kiss?  And so much of that aspect of their relationship happens where we, as viewers, don’t see it, that I feel it was likely for that, too, and I think.  I think the first time would’ve been.  Not an accident, but.  Smaller?  Like that moment where you’re not quite sure that what you’re about to do is a good idea, but you do it anyway?  And the thing is that, like, in writing people build up these really slow and sensual and romantic first kisses, and the thing is, they’re not all like that.  And I think, maybe, this was one of those moments where it wasn’t…it wasn’t big at first, it was small and a taste and Mulder’d probably had something with onions or too much garlic so he had to go brush that taste out and then they tried again, and it was awkward because they knew but then the third time was right and they settled.

Wedding:

Who proposed?  I think proposals are probably far too overly romantic for either of them and it was more of a discussion that ended with marriage not as a conclusion but as something they realized they both wanted from each other (as opposed to other conclusions where they individually realized it was something they wanted but thought the other didn’t).

Who is the best man/men?  Skinner.  Maybe Doggett if they can find him.  But, honestly, this is Mulder.  Who else would he ask?  Who else does he know?  But this also assumes that, like,they had a big wedding where they did that sort of thing, and I’m not sure that’s the case. WILLIAM.  Because they totally aren’t married yet and since they’re not I can assume big happy family and YO HAVE WILLIAM.

Who is the braid’s maid(s)?  …gut instinct says Reyes but right now she’s off with CSM which is kind of a betrayal, so I.  don’t know.  If Melissa were still alive, it would’ve been her, but.  I still think it should’ve been Reyes, and if that problem gets fixed, I still think it would be.  But then you run into that same question of - these two are really secluded in what they do, so there’s not really a large swath of people they know and trust for this sort of thing.

Who did the most planning?  Scully.  Don’t let Mulder plan a wedding.  It would not go well.

Who stressed the most?  Mulder.  Because he’s bad about dates and events and being on time and this is one of those things where it’s kind of important you be on time, Mulder but also his guilt complex would have him think that there are better options for Scully out there and.  I think Scully would stress more about the general ceremony, but Mulder would stress more about the marriage aspect.

How fancy was the ceremony?  Not very.  I think it was small.  And informal.  And I know there’s a sliding scale but let me do a general answer, too.  Because, for me, the number is more indicative of size than anything.Back of a pickup truck | 2 | 3 | 4 | Normal Church Wedding | 6 | 7 | 8 | 9 | Kate and William wish they were this big.

Who was specifically not invited to the wedding?  …CSM.  Krycek, if he were still alive.  But mostly CSM.

Sex:

Who is on top?  Mulder.

Who is the one to instigate things?  Scully.

How healthy is their sex life? - Barely touch themselves let alone each other | 2 | 3 | 4 | Once a couple weeks, nothing overboard | 6 | 7, if five is once every couple of weeks | 8 | 9 | They are humping each other on the couch right now

How kinky are they?Straight missionary with the lights off | 2 | 3 | 4 | Might try some butt stuff and toys | 6 | 7 | 8 | 9 | Don’t go into the sex dungeon without a horse’s head

How long do they normally last?  The question is not how long but how frequent.  Plus One suggests that a couple of hours is more than enough time but also suggests that they can go once and then be good to go again a few hours later.  So–  I’d say it depends on who needs what.  They go longer if Mulder has the opportunity for oral.  Just saying.

Do they make sure each person gets an equal amount of orgasms?  No, because sometimes a man wants to please his wife but doesn’t really need an orgasm himself, yo.

How rough are they in bed?  And gonna give a general on this in relation to the sliding scale because.  I don’t think Mulder does rough.  I really don’t think that’s in his sexual vocabulary.  But also I don’t know why really dirty talk constitutes as super rough, so.  -shrugs-Softer than a butterfly on the back of a bunny | 2 | 3 | 4 but only in comparison to four, because I don’t think every time is a thing. | The bed’s shaking and squeaking every time | 6 | 7 | 8 | 9 | Their dirty talk is so vulgar it’d make Dwayne Johnson blush. Also, the wall’s so weak it could collapse the next time they do it.

How much cuddling/snuggling do they do?  –I don’t think this is an in public sort of number, though, and honestly, if I remember correctly, Scully very much wants touch, and Mulder’s typically going to be open to it, even if it’s just small things.No touching after sex | 2 | 3 | 4 | A little spooning at night, or on the couch, but not in public | 6 | 7 | 8 | 9 | They snuggle and kiss more often than a teen couple on their fifth date to a pillow factory.

Children:     you didn’t.

How many children will they have naturally? One.

How many children will they adopt? None.

Who gets stuck with the most diapers? Scully.  Because Mulder wasn’t around.  (Otherwise Mulder because Scully would have an actual job and Mulder would totally be a stay-at-home conspiracy theory crazy dad.)

Who is the stricter parent? Given the opportunity, Mulder, because he knows how to find shit on a computer and get the kid in trouble for it.

Who stops the kid(s) from doing dangerous stunts after school?  Neither because they didn’t raise him.  Scully.  But only if she got to him before Mulder convinced him to pull the dangerous stunt.

Who remembers to pack the lunch(es)?  Neither because they didn’t raise him.  Scully.  Because if she let Mulder do it, half of the food would be inedible.  (Mulder would give him cash to buy a school lunch.)

Who is the more loved parent?  Scully because she gets visions and Mulder got nothing.  Still Scully.  I mean.  Mulder’s the kind of dad who wants to be cool dad which is nice, but let’s be real, everyone loves Scully more.

Who is more likely to attend the PTA meetings?  Neither because they didn’t raise him.  Scully would want to be there, but Mulder was the one who actually showed up because the hospital needed her for whatever reason and if you don’t think Mulder is one of the stereotypical PTA moms.

Who cried the most at graduation?  Scully.

Who is more likely to bail the child(ren) out of trouble with the law?  MULDER.

Cooking:

Who does the most cooking?  If anyone in this family cooks, it’s William, because Scully’s at the hospital and Mulder burns water.

Who is the most picky in their food choice?  Scully.  With her diets.  And salads.  And low-fat food.

Who does the grocery shopping?  Mulder and William, which causes problems, because they want junk food and microwave dinners and hamburgers and conveniently forget to get salads and healthy things and Scully gives them the look and then they have to go back except it’s during the week so Mulder has to go by himself and it’s nowhere near as much fun.

How often do they bake desserts?  They don’t.  William is not a baker, Scully’s at work, and Mulder…could maybe make brownies from a box.  But he’d add a bunch of sugar and they’d be inedible except with a TON of milk.  Skim milk.

Are they more of a meat lover or a salad eater?  Mulder is a meat eater, but as a whole they probably eat more salads because when they eat as a family, William caters to what his mom wants (and let’s be real, so would Mulder).

Who is more likely to surprise the other(s) with an anniversary dinner?  Neither.  Well.  Mulder would try, but it would be a disaster, so he’d think about it and…try again under the impression he’d do better this time, and it still wouldn’t work out.  Eventually it would, but by the time it did, Scully would have learned not to trust his anniversary cooking attempts.

Who is more likely to suggest going out?  Scully.  Because that is significantly safer.

Who is more likely to burn the house down accidently while cooking?  Mulder wants to let all of you know that he can cook basic meals and he is not helpless in the kitchen.  But also he would totally be the one more likely to burn the house down because he experiments with food in ways that he really, really shouldn’t.

Chores:

Who cleans the room?  Scully.

Who is really against chores?  Mulder.

Who cleans up after the pets?  Scully.

Who is more likely to sweep everything under the rug?  Mulder.

Who stresses the most when guests are coming over?  Mulder.

Who found a dollar between the couch cushions while cleaning?  William.

Misc:

Who takes the longer showers/baths?  Scully.

Who takes the dog out for a walk?  They do this together.

How often do they decorate the room/house for the holidays?  Not very.  It’s something they would do more for William than as a general rule.

What are their goals for the relationship?  Not dying.  This sounds like a joke.  But it’s true - not dying.  Being able to have a full, long life together.  Even if it’s not always happy and even if there are moments of darkness.  Being together and a source of light despite all of that.

Who is most likely to sleep till noon?  Mulder, despite his insomnia, is definitely the one who would sleep until noon.  (Unless Scully had a graveyard shift, at which point it would be more logical to get however many hours of sleep she needed, and then - and probably only then - would she sleep until noon.)

Who plays the most pranks?  Mulder, but I think there’s definitely an air of fun when it comes to the family.  I can see all three of them playing pranks, and I think, in a happier world, it’s something they definitely both would, when they’re both in a good place.  But Mulder would take the cake on this.

[amongwclves-archive]

1. What are three Netflix shows that they’ve rated five stars? the walking dead, american horror story, stranger things. there are a few others ones but these are her absolute favorites.

2. Where do they prefer to read? On the sofa, in bed, at a table, on the porch, in a cafe? claire's not really a big reader, so it doesn't make much of a difference to her --- if she had to pick, though, she'd probably choose at a table, in a nice quiet. the bed and sofa are too comfy, easy for her to doze off if the book is extra boring, wheras it's a bit easier to stay alert at a table. if it's too noisy though, it becomes diffucult for her to focus on the book.

3. Do they like to play games? What kind of games: video, card, board? What are some of their favorites? claire loves to play games, so long as there's some sort of challenge, and a clear winner or loser. she loves all sorts of games, although card and board games are her favorites; she's become quite the poker player thanks to years of being around the boys, and monopoly and risk have been her shit since she was a little kid.

4. What’s their food weakness? What food can they never turn down?honestly she doesn't really have a food weakness? i guess if anything, trail mix, it's her favorite snack and she doesn't worry so much about portion control with it. she's also a bit of a sucker for freshly made fish fry, although she won't eat a large portion, and it has to be made just the right way.

5. Do they prefer movies or TV shows? Why? personally claire tends to lean towards movies, for the simple reason that she finds it difficult to keep up with tv shows due to her hectic life ; while she does like that tv shows tend to incorporate better plotlines and more little details, it's easier to sit down and watch a two hour movie than a twenty-two episode season.

6. What holiday is their favorite? Which is their least favorite? while she's not a super big holiday celebrator, claire's got a bit of a soft spot for the fourth of july; the always have a big bonfire, and her uncle sam pulls out the grill, and there's fireworks. it's always a good time. she was also quite found of halloween when she was younger though, mostly for the costumes. if anything, thanksgiving would probably be her least favorite, just because she doesn't get as excited about the food as everyone else. 

7. What’s their diet like? Are they vegetarian, vegan? Do they have any food allergies that make them have a special diet? claire runs a very strict and healthy diet due to her dance training; it consists mostly of a lot of fresh fruits and vegetables, white meat, protein, etc. while she's not a vegetarian, she doesn't eat a lot of meat, and when she does, it's mostly white meats like turkey or chicken. it's a very rare occurence she'll touch red meat, just out of preference. she doesn't have any food allergies anyone, although she was had a bit of a lactose intolerance when she was a child that sometimes flairs up nowadays.

8. What sort of toys did they play with as a child? claire was a bit of a stereotypical girl; she was all about her barbies, stuffed animals, princesses, that kind of stuff. she was especially found of a ballet-themed barbie doll her friend leslie had gifted her, and a stuffed wolf quil had given her when she was little. 

9. How often do they go grocery shopping? Do they tend to do one large trip, or smaller ones throughout the week? claire will normally do one or two smaller trips throughout the week, and maybe one large trip every month or so to pick up some of the non-perishable stuff. because her diets consists of a lot of fresh fruits and vegetables, and perishable items, it makes more sense to do smaller trips instead of trying to buy a shit ton of it just for it to all good bad on her. 

10. Do they eat breakfast? What’s a typical breakfast look like for them? breakfast is the one meal claire very rarely skips, although she keeps it light; just a bit of granola and yogurt usually, maybe a smoothie once in a while. 

11. Do they like going to museums? What type of museums do they like to go to? Art, science, historical; interactive, quiet, a mix? while not an avid museum go-er, claire typically won't complain about going to one, depending on the topic of the museum. she tends to like the art ones the best, although the historical ones can sometimes be interesting too. a nice mix of interactive and quiet works for her; she doesn't like when they get overcrowded, and she doesn't like the ones where you just stand there and stare at stuff. 

12. How do they organize their books? Alphabetical by author, by title? By size, color, date published? Is there any rhyme or reason? claire doesn't have a whole lot of books to organize since she's not a big readers, but she organizes them alphabetically, first by author and then by title. there's no real reason for it, it's just how she likes to do it, and it settles her slightly ocd mind. 

13. Have they ever been do Disney World/Land, or any other amusement park? What do they prefer to do at them: go on the rides, play the games, eat the food? she's been to disneyland twice in her life, and to a few other, smaller amusement parks a few times as well. mostly she likes to go to these kinds of things for the rides and games; she can get quite competitive in trying to get the prize she wants, and well, the rides are just fun.

14. How do they eat their popcorn? What do they put on it? claire tends to eat her popcorn plain, maybe with just a little bit of salt on it if anything. she's not big on butter or all those seasonings that are out there.

15. When do they pay their bills? As soon as the bill comes in? At the last moment? Or are most of their bills automatically taken out of their account? claire has her bills set to be automatically taken out of her account, not because she doubts her ability to remember to pay them on time (she prides herself on never forgetting deadlines) but just because it's one less thing on her mind.

16. What time do they normally go to bed? How many hours of sleep do they usually need to function in the morning? she normally tries to get to bed between 10 and 12 o'clock, although she tends to have a hard time falling asleep most nights. still, she typicallly gets around five or six hours of sleep, although she can function on less than three (no less than two, though), and has on more than one occasion --- it just requires A LOT of coffee.

17. Do they have cable, or do they rely mostly on Netflix, Hulu, and other streaming services? claire doesn't see the point in investing in cable, given how rarely she actually watches tv. she does have a netflix account, and tends to use it for the majority of her tv/movie viewing pleasures. 

18. What is their preferred weather? What would be a perfect weather day? if there's one thing claire loves about wasington, it's the constant overcast and regular rain. she's not big into sunny and hot days, as she doesn't like running the risk of a sunburn or sweating profusely when just sitting there doing nothing --- but she's not the biggest fan of freezing temperatures, snow and ice, all that lovely stuff either. so the somewhat dreary weather that seems to surround her hometown is perfect for her.

19. Are they more of a snacker throughout the day, or they eat three meals and call it a day? neither, really; she's the 'maybe eat one or two meals a day and call it done' kind of girl. once she gets her eating habits back on track though, she opts for more snacking/small meals in lieu of the traditional three meals, as it's suggested to better contain appetite and to be the healthier route. 

20. Have they ever had an imaginary friend? no; at least, not that she can remember. she was more of the 'pretend my dolls and stuffed animals are alive' kind of girl.

21. What were they a part of in high school/college, if they went? Were they a part of any clubs, did they play any sports? What clique would they have been considered a part of? claire doesn't really do any types of clubs, her only real activity being her dance; she takes lessons at the local studio, and partipates in competitions across the nation. because of how much time her training takes, it doesn't leave a lot of time for other extracurriculars. in regards to cliques, she's kind of part of her own litle clique formed up of friends from dance class; but if you wanted to type case them, they'd probably fit into the artsy/theater kids stereotypes, especially since a good majority of them are part of the school's drama program.

22. Do they have a favorite restaurant? How often do they go to it, and what’s their usual order? her all-time favorite restaurant is probably this little thai restaurant up in port angeles. whenever she's in the city, she allows herself a splurge day to eat out there, ordering a different dish everytime. it's a very rare opportunity she actually gets to eat there, just because she doesn't go into the city very often. her second favorite restaurant, where she actually does it fairly regularly, is the forks diner; it's proven to be a perfect settlemet for her and quil as they offer a wide selection of healthier options for herself, while also offering some of his favorites. she'll normally order a veggie burger and a salad, although sometimes she likes to mix it up.

23. How do they prefer to watch movies? In the theater, on a streaming site, from an owned DVD/digital download, rented from somewhere? honestly, she doesn't have much of a preference, although at home is usually the way to go, either from a dvd or something she's found on netflix. it has to be a really good movie for her to want to go see it in theaters. there's just something a bit more comfortable about watching at home, with her own snacks, no crowded theatres, being able to talk to whoever she's watching with and make commentary on the movie. plus with the shit that's coming out nowadays, she can't justify paying to go see most of it in theatres.

24. Do they watch any sports? What are they a fan of, and what teams do they root for? Do they watch the games/matches on TV or do they try to be there for some in person? Do they just catch the highlights on their phone later on? claire's not a big sports fan; in fact, she's not even a little sports fan. she finds them quite boring to be perfectly honest, and can't be bothered to waste her time watching them, save the occasional school football or basketball game (and even then, she mostly just goes to hang out with her friends, and pays little attention to the game). 

25. What do they prefer to do in the summertime? Do they like going to the beach, do they prefer camping, staying in the city? Do they like to stay indoors and away from the heat? claire likes to keep busy in the summertime, mostly by doing a bit of travelling, and then outdoors activity; she's constantly talking quil or one of the other guys into joining her for hikes, jogs, cliff-diving, going to the beach, swimming, etc. her evenings are usually spend just relaxing on the porch with her friends, maybe playing some games or something, and the occasional bonfire & cook out.

[weedwaiter45-blog]

Ask Me Anything: Q&A

Ask Me Anything: Q&A - Bikinis & Passports

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Well, that escalated quickly! A good 10 hours ago, we were at the airport waiting to board to New York City with a 1.5 hour delay. So I decided to use the question tool on Instagram Stories for the first time and posted a “ ask me anything” call to action. Little did I know there was lots of things you were burning to know… I received so many questions from you (so many good ones, also!), that answering all of them in my stories would be borderline spam. Hence, I decided to make use of the 9-hour flight and jot them down in one big Q&A blogpost. That way, the answers won’t disappear after 24 hours and you may get to know me a little better.

How did you meet your boyfriend? 12 years ago in school. He was attending the HAK and I was in the Gymnasium next door. I was the new girl from California and he wrote me on Uboot (which was before Myspace in the good old days).

Favorite boutique in Vienna? Amicis, Duft & Kultur, Lederleitner Home + Inked.

How do you manage to deal with your travels, relationship and household all at the same time? My boyfriend also works and travels a lot, so there is a mutual understanding there. We have our wonderful Anita who helps with the household once per week and I think that if you love what you do, it always helps and seems only have as bad!

What is your favorite city to travel to? So difficult! I love the L.A. lifestyle and it feels like home, but NYC is pure magic. In Europe, I love Rome and Paris but would not want to live there!

In which city could you imagine living? Mike and I always wanted to go to college in Munich, and it is still a city I love! But nothing beats Vienna in terms of quality of life!

Do you think that there is still a chance to make it big in this Instagram fashion business now? Yes! Quality always wins! If you create unique, creative content, it will pay off sooner or later!

What is your favorite running interval training? 20 minutes of running sprints on the treadmill, alternating between 1 minute at 14km/h and 2 minutes at 8.5km/h. Such a torch and super effective!

What do you eat on the flight back home when you can’t prep your meals? I usually wash the containers I came with and stock up at a health food store with things like pre-made quinoa salads or hard-boiled eggs. If this is not an option, apples, nuts, raw bars and lots of water!

Why do you never take pictures with your boyfriend? I do – I just don’t post them <3

Where are you heading? New York City for 4 days to see the Weeknd, Dua Lipa and Migos at a festival on Randall Island.

What are you especially thankful for in life? 1000% for my family! It is an absolute privilege to grow up with and surrounded by so much love and support at home.

What are your dream destinations? Where do you really want to go? Bali is at the very top of that list, followed by South Africa, Fiji and Vietnam!

Favorite brunch spots in Vienna? Vienna is a great place to have breakfast or brunch, my favorites are The Guesthouse (serving breakfast until 11pm), Motto am Fluss, Salonplafond, Ulrich and/or Erich and the acai bowls at Superfood Deli.

What are your favorite trends of the season? I am loving satin (midi) skirts, wrap skirts, lots of white, linen-inspired fabrics, loose fitted pants and timeless sandals (like the Hermes Oran sandals or Nu Pieds by Saint Laurent)

Do you still have fitness “goals” (ie. More workouts, more yoga,…)? Not really. I am super happy with my 3-4 workouts per week at the moment and the flow I am in. However, I do want to incorporate more yoga and regular runs again.

Favorite book? Can’t decide (forever a fan of Harry Potter, To Kill A Mockingbird and The Sisterhood Of The Traveling Pants).

What products do you use for your hair? Currently shampoo & conditioner by Playe + the Moroccan hair oil. But I also love Kerastase, The OUAI and Aveda.

Why do you never show your boyfriend? No reason in particular! Despite loving social media, I (we) think it is important to keep certain things private – he is one of them!

Does your assistant only work for you or The Daily Dose also? What does she do? She only works for me and her tasks always vary. She does a lot of organizational stuff (book keeping, post office,…) but is also in contact with clients or does research for new posts.

Were you always organizes or did you have to learn to be? I feel like social media can be misleading. While a lot of travel definitely requires a lot of organization, my life is far from organized. If you see a clean corner of my apartment on Instagram, chances are the other side of the room looks like a bomb exploded… just sayin’

Are you in Vienna at the end of August, beginning of September? We are going to Tuscany with the entire family and I couldn’t be more excited!

How long have you and your boyfriend been a couple? It will be 12 years in September!

Why the “new girl from Cali”? Did you live there? Why did you move to Austria? I lived in Southern California from age 10 to (almost) 16 because my dad worked there. And we also moved to Austria for the same reason.

Which district in Vienna would you recommend for living? Many! Every district has beautiful corners and some that are not so hot! My favorites are 4, 5, 6 and 7. The Servietenviertel in the 9th district is beautiful, the outer 19th and 18th… like I said, so many!

When will the home-workout videos by your personal trainer be available for purchase? Soon! The video team is currently working on the last rounds of edits!

Coolest places for girls week out in Vienna? Lunch, dinner? I would make sure to have lunch at Mochi, sundowner drinks at Tel Aviv Beach or the 25 hours rooftop bar, an afternoon glass of rosé at Naschmarkt, dinner at Motto in the 5th district, brunch at The Guesthouse Vienna or Motto am Fluss and if you like people watching, have some bubbles and small bites at Schwarzes Kameel in the first district or drinks at the Fabios bar. Classic cocktail bar: Roberto’s or Kleinod.

In what job/profession do you see yourself at age 40? Content creation, for sure! That could be social media, strategic input or photography – but definitely something creative and preferably still in self-employment!

Have you been to Budapest? What languages do you speak? Yes, I have been to Budapest twice (beautiful city, very similar to Vienna in many ways). I speak fluent German and English, plus a few bits and pieces of French.

Where do you see yourself in 10/15 years? With a family, still working (yay for working moms, we can really do it all) side-by-side with my best friend, living in an apartment that we own and I spent all my free-time remodeling to our likes, traveling a lot and learning to speak a different language fluently.

Do you ever regret having started with Social Media? No! I think if you practice a healthy relationship with/on social media, it is a beautiful source of inspiration and communication. Plus, I have my career to thank for it!

Which boutiques can you recommend in Munich? Unfortunately, Munich is not my hometown, so not really any – except I always stop by Theresa when I am in town!

Favorite flowers? I love flowers in general, but peonies, hydrangeas and wild garden roses are definitely at the top of the list.

All time favorite spots in Vienna? Fabios has the best Italian food and great service, The Guesthouse is my favorite hotel (and love their brunch), Mochi is a must, Motto am Fluss has a great breakfast, Neni at Naschmarkt and Roberto’s is a cool bar. But there are so many more!

How tall are you? 172cm

Favorite restaurant in Vienna? Fabios! Never fails!!

Daily make-up essentials? A tinted moisturizer or bb cream with SPF, mascara and bronzer and some sort of an eyebrow product (or even better freshly tinted brows!)

Where do you find interior inspiration? Good question! Probably the most via Pinterest and travels. I am such a sucker for stylish hotels and always find so much inspiration when traveling. I also pick hotels based on their interiors and style a lot of the time. Also, a cool boutique in NYC (think: the Apartment by The Line), stylish café in LA or a pretty restaurant in Paris can be a source of inspiration!

Books that have helped me develop as a person? Wow, such a good but tough question. I am not sure if any single book has had a particular impact, but I do think that The Circle (social media control/obsession) was a good read even though I didn’t like the end and earlier this year I read Magic Cleaning by Marie Kondo and am determined to clean out our apartment (and life) in a major way! Also, I am currently reading The Marshmallow Test and if it comes close to the reviews, I am sure it will help me develop as well!

Do you want to get married? Yes! But let’s not forget that a wedding/marriage comes in all shapes and sizes.

Is there a discount code as part of your Pandora collaboration? I am currently not actively collaborating with Pandora. All the jewellery I wear from them is just because I love it. So unfortunately: no.

Where did you get your jade roller? Is it also available in the US? I ordered mine via Cult Beauty and paid around 17€ for it. And yes, they are also available in the US – try amazon!

Are you originally from California? Nope, born in Stuttgart, Germany!

Do you want to get married and have kids? Yes and yes.

Are there rules you eat by? There are a few basics that I keep in mind when it comes to nutrition. I try not to snack, instead have 3 full meals per day with 4-5 hours between each meal. I try to have protein with every meal, eat tons of vegetables and usually don’t have anything raw (uncooked) at night because it is hard for the body to digest. I eat carbs mostly for breakfast and lunch, rarely at night.

What sign are you? Aquarius

Favorite districts in Vienna? 1st, 4th and 5th, 6th, 7th and corners of the 3rd.

What is your best tip for a long and healthy relationship? Funny enough, I have been working on a post about this exact question for over a week now. It will probably be live on Sunday of this week and will include not 1 but 10 tips! However, my no.1 tip is probably brutal honesty and the ability to fight or disagree (in a healthy, respectful manner).

What made you happy today? A text message from my mom the first thing in the morning, wishing us safe travels. Mom’s are the best, right?

What’s your favorite color, and also color combination (especially for outfits)? I am not sure I have a favorite color. Even though I wear almost every color, none of them are particularly “my favorite”. I love a neutral color palette and also think they are the easiest to work with in terms of outfits. White, beige, gray, black… and in my world, leopard is also considered a neutral!

What are your plans for the next years? Both for work and private! I have never been someone to plan ahead too much. I just try to stay open for every opportunity that comes along. For work, we have a few exciting things in the making for The Daily Dose, which we are not ready to talk about just yet, and privately I still have a few destinations on my travel bucket list before I start thinking about family (and stuff).

What is your favorite athletic brand? Definitely Lululemon. The quality is amazing and the cuts usually very flattering. A new brand I am loving is aimn, Puma has recently made some really cool stuff and of course the regulars like Adidas and Nike. I also wrote a blogpost about my favorite workout wear here.

What is your favorite spot for hot days in Vienna? In all honesty: our terrace. Such a lame answer and not very helpful to you guys. But the outside space is the reason we fell in love with our current apartment. Nothing makes me happier than a BBQ with friends on a hot day. In terms of spaces that are open to the public, I think Tel Aviv Beach is great for drinks or Pratersauna for good music and an occasional dip in the pool!

outfit details: ZARA sweats (aka my travel pants), Anine Bing shirt, Chloé beltbag, Hermes sandals

Favorite brand for dresses? Overall, I think Self-Portrait. I think the price-point is more than fair, the styles beautiful and the quality good. Lately, though, I have really been loving Ganni (especially dresses and skirts) and of course, Zimmermann makes beautiful dresses as well!

Favorite podcasts? I don’t listen to a lot of podcasts, but The Goop is my favorite that I have come across so far. Even though I find myself drawn to topics around health, fitness and food, I thought the recent one called “who are you in a crisis?” with the spiritual legend Marianne Williamson was extremely powerful!

What are you reading right now or have read recently that you’d recommend? I am going through a phase where I prefer guides/studies to novels. Magic Cleaning by Marie Kondo was one of those and currently I am reading The Marshmallow Test about the ability of self-control and how it goes hand-in-hand with a successful, fulfilled life!

What are your favorite skincare products at the moment? My routine is simple: micellar water to cleanse, a hydrating or calming serum + moisturizer. Currently, I love the micellar water by La Roche-Posay or Caudalie, the Bobbi Brown remedies (80 + 86), Dior Capture Youth serums (Redness Relief + Plump Filler), the Charlotte Tilbury Miracle Cream and Crème de la Mer moisturizer.

Favorite dinner spots in Vienna? Depends entirely on the mood/occasion. But Fabios or Mochi is where we always have our date nights.

What motivates you and how do you find motivation? My biggest motivation in life is spending my time doing things I love. Having turned my hobby into a job is the biggest blessing and is pure motivation itself. Even though it also includes tasks that I really have to force myself to do (accounting, for example). The procrastinator that I am, deadlines have always been one source of motivation for me. Also, purposefully slowing down can be really motivating. To me, slower/calmer phases are always a good source of inspiration because I am not constantly chasing a to-do list but have time to let my thoughts wander and creativity spark.

How do you edit your photos on Instagram? I usually only use the app VSCO cam (filters A4 or C8) and all the tools within the apps to adjust brightness, saturation, grain,… it always depends on the original photo. For some effects I like Afterlight and if I need to make a pimple disappear, Facetune is the app.

What do you think about fasting in-flight? Probably not a whole lot. I am the type of person who likes to use food to pass time and I am a boredom snacker. My in-flight meals and snacks are ways to make the flight go by faster. Even though I love the idea of intermediate fasting and practice it at home sometimes, I think a plane filled with strangers and the occasional crying baby is not the place to be hungry. Of course, it totally depends on the length of the flight. For anything longer than 2 hours I have snacks, for flights over 5 hours I bring full meals!

How do you edit your photos for your feed but also your stories? Again, VSCO cam (filters A4 or C8) but for the stories I also sometimes use an app called “unfold” to create those collages or frames.

Favorite perfume? Even though I am currently not using it, I would have to say Chance Eau Vive by Chanel.

Favorite mascara? “lash expert twist brush”The by terry .

What should everyone have in their closet? A really good pair of jeans (no holes), a simple black and/or white round-neck t-shirt and a pair of black heels that you can walk in all evening!

What do you NOT like to eat? I will definitely get hate for this, but: gummy bears! Not even as a kid did I like the artificial color, flavor or consistency. I just don’t understand the point. Also, any intestines.

Do you have tips for long-distance flights? Yes, I do! Lots and lots of water (no alcohol or coffee), healthy food and snacks, no make-up + lots of hydrating products. Read some of my tips HERE or be sure to check out this article on The Daily Dose.

Do you ever have days that you are simply lazy? I think it depends on your definition of lazy. In the classic sense of staying in bed all day: no, not unless I am sick. But in the sense of no work: of course! For example when I am home with my parents. But that may include a morning workout, long walk, cooking together or taking the oldtimers out for a ride I guess the word would not necessarily be lazy but rather relaxing or offline.

How did you and Katharina become friends/business partners? Like ya’ll by each other 24/7! We met when she moved into my old apartment. We instantly hit it off, founded The Daily Dose 6 months later and have been inseparable ever since!

Which lipstick is your favorite? I actually have two: the “rich nude” art stick by Bobbi Brown and the “Nude York City Style” 002 by Catrice.

Which good vintage stores do you know in Vienna? Unfortunately I am not a big vintage shopper. The only one I know is Burggasse 24.

How can I love myself without makeup? I think the key is feeling comfortable in your own skin. So focus on good skincare and drink lots of water. Also, I feel so much more confident without make-up if I have my eyebrows and lashes tinted. Try working your way towards less make-up with more natural-looking products like a tinted moisturizer or bb cream.

Do you have a monthly shopping budget or is it different every month? It varies every month. I never go shopping just for the sake of it, but when I see something I love, I usually splurge right away (if it is not crazy expensive).

Which yoga/pilates clothes can you recommend? Also Lululemon or Hey Honey!

What are your L.A. must-sees? Hike up Runyon Canyon early in the morning, have breakfast or lunch at the Malibu Farm and go to El Matador State Beach after, Abbot Kinney Road in Venice Beach, Griffith Observatory, Rodeo Dr. (obviously), Universal Studios, Melrose Drive and an In ‘n Out Burger, of course!

Do you miss you cappuccino now and then? Never! If I would miss it, I would totally just have it! Occasionally, I feel like an almond milk flat white, but on the daily I absolutely love my black Americano and much prefer it to a cappuccino!

Would you ever show your kids on Instagram? Probably in some way yes. But haven’t put much thought into it yet since kids are nowhere near on the horizon!

Do you use self tanner? If so, which one can you recommend? The only self tanner I use is L’eau Tan by Chanel. It is super subtle and actually smells good. But not really a self tanner in the traditional sense! I have also tried Tan Luxe twice and was pretty happy with the results.

If you had to choose just 1 beauty product – which one would it be? It is a close call between a tinted moisturizer with SPF and a highlighting bronzer. I am obsessed with a natural glow. However, I would have to get my brows and lashes tinted weekly – no can do without eyebrows!

One word to describe yourself? So basic, but “happy”. I think it is in my nature to be happy and easy-going 90% of the time!

TRIED&TESTED HOTELS I LOVE

The Standard

If you have ever found yourself researching hotels for New York City, chances are pretty high that you have come across, or heard of The Standard High Line Hotel.

Read More

Travel Tip: 11 Howard, Soho New York City Hotel

As much as I love the excitement of exploring and getting to know a new city, there is something extra special about returning to a place.

Read More

Beyond Coachella

Just like every year, Coachella is taking over April and everyone’s Instagram feeds as we are currently between weekend 1 and 2 of the über-famous festival in the California desert.

Read More

Where To Stay in Vancouver?

After sharing some of my favorite things to do, eat and see in Vancouver, I also wanted to share a full hotel review of the Fairmont Pacific Rim with you.

Read More

Hotel Zoo

Berlin and I didn’t always have the best relationship. It took me a while to fall for the city and all it has to offer (especially when it comes to food).

Read More

Source: http://www.bikinisandpassports.com/ask-me-anything-qa/

[howellrichard]

The Oil Debate: Everything You Need to Know

Hiya Gorgeous!

Have you heard?! We’re in the midst of a great vegetable oil debate!

The dispute: Is oil healthy? Or is it just a processed, unnecessary, high-fat food that we’re better leaving off of our plates and out of our skillets?

In truth, the debate over oil is nothing new. Confusion about whether or not it’s part of a healthy diet has been around for a long time and I’ve gotten lots of questions about it over the years. But as my team and I prep for this year’s Crazy Sexy You (enrollment is opening soon!), we’re coming across more oil uncertainty than ever before.

So I teamed up with Crazy Sexy Nutrition Director, Jen Reilly, RD, to tackle this debate head on!

You might’ve heard some of your favorite plant-based health gurus recommend eliminating oil completely—even extra virgin olive oil, which has been shown to lower cholesterol levels and help prevent heart disease (study). So, let’s start by breaking down four of the most common criticisms we hear about veggie oils. Then we’ll cover some of the possible benefits of including them in your diet so you can figure out what’s best for you.

But first, let’s do a quick review of the types of fats found in plant oils:

Trans fats (avoid these completely): These fats have no health benefits and are actually harmful. They’re made by taking healthy vegetable oils and adding hydrogen atoms to make them more shelf-stable. They show up in processed and fried foods and have been shown to increase “bad” LDL cholesterol levels while also decreasing “good” HDL cholesterol (study).

Saturated fats (try to eat these sparingly): These fats have generally been considered unhealthy, especially when it comes to heart disease risk. But not all types of saturated fats are created equal. The saturated fat in coconut oil, for example, doesn’t tend to increase cholesterol levels and heart disease risk the way saturated fats from animal products do (study).

Monounsaturated fats: You’ll find these fats in foods like avocados, nuts and the star of today’s show: olive oil! Studies have shown that monounsaturated fats can help lower breast cancer risk (study) and cholesterol levels (source), improve rheumatoid arthritis symptoms (study), and reduce belly fat (study).

Polyunsaturated fats: These fats are found mostly in vegetable oils (corn, sunflower, safflower, etc.). Omega-3s also fall into this category, and they’re considered the healthiest, most essential fats on the block. They’re known for improving heart health and decreasing risk of stroke (source). They’re also important for building brain cells and supporting a healthy nervous system (source). You’ll find omega-3s in flax, walnut and hemp oils.

Alright, now that we’ve covered the types of fats you’ll find in plant oils, let’s dig into four of the top criticisms you might’ve heard from the anti-oil side of this debate.

Criticism #1: Olive oil constricts blood vessels.

One of the most noteworthy waves of anti-oil hype started in 2000 when Dr. Vogel, a heart specialist at the University of Maryland, published a small study looking at how the various components of the Mediterranean diet might impact endothelial function (aka blood vessel constriction, which is a possible risk factor for heart disease).

Study subjects ate one of three meals containing olive oil, omega 3-fortified canola oil or salmon. Results showed that arteries didn’t constrict at all after subjects ate salmon, but did to some extent when they consumed canola oil (reducing blood flow by 11 percent) and olive oil (reducing blood flow by 34 percent). While blood vessel constriction isn’t a confirmed risk factor for heart disease, this finding still raised alarm.

The good news is that when combined with antioxidant-rich foods like vegetables or even red wine vinegar (hello, yummy salad dressing!), the vessel-constricting effect of olive oil disappears almost completely (study). It’s also worth noting that extra virgin olive oil has more antioxidants than refined olive oil, so I encourage you to opt for that when you can (just be careful using extra virgin olive oil in cooking—more on that later!).

At the end of the day, unless you’re diet is imbalanced and lacks sufficient antioxidants, this blood vessel issue is a non-issue.

Confusion about whether or not oil is part of a healthy diet has been around for years—some health gurus swear by its benefits while others recommend eliminating it completely. Here’s what you need to know about the great oil debate!

Criticism #2: Olive oil has over a 10:1 ratio omega-6s to omega-3s.

It’s important to maintain a 4:1 ratio of omega-6s to omega-3s in your diet to protect your body from inflammation and heart disease, maintain a strong immune system, and support a healthy central nervous system. But because omega-6s are easy to get (they’re in nutrient-rich vegetable oils like sunflower and safflower oil, but also in lots of processed foods, poultry and eggs) and omega-3s aren’t as readily available, this balance can be hard to strike.

Olive oil is made up of far more omega-6s than omega-3s, so some argue that consuming it makes that ideal ratio even harder to achieve. But using it in moderation simply isn’t enough to cause an imbalance because the total amount of omega-6s is still quite small when compared with those other omega-6-rich foods mentioned above.

This is still a good reminder to choose your omega-6 sources wisely. They are essential and while some, like sunflower oil, are rich sources of vitamin E and other nutrients, others are packed with inflammatory nasties (yep, I’m talking about processed foods and animal products). Also, make sure you’re getting sufficient omega-3s by including ground flaxseed, flax oil, chia seeds and walnuts in your meals

Criticism #3: Vegetable oils are unsafe at high heat.

Prolonged high temperatures can cause certain oils to break down and produce potentially toxic, cancer-causing compounds such as lipid peroxides and aldehydes. Oils high in polyunsaturated fats (flax, canola, soybean, safflower and sunflower) are most prone to this kind of oxidative damage. So while those oils are great for salads, raw meals and dishes that are heated quickly at lower temps (like simmered soups), they’re not the best choice for most cooking.

But this doesn’t mean you can’t cook with oil at all—you just need to use the right kind! Olive, grapeseed and avocado oils are actually quite stable at high heat. The fats in these oils are primarily monounsaturated, making them lower in those polyunsaturated fats we talked about above. They also have high smoke points, making them great choices for the majority of cooking methods. Olive oil has a smoke point between 374-406°F (190-208°C), grapeseed oil has a smoke point of 420°F (216°C) and avocado oil’s smoke point is around 500°F (260°C). Plus, olive oil and avocado oil are rich in antioxidants (vitamin E among others), which actually work to prevent the oxidative damage that can occur when an oil is heated past its smoke point.

Keep in mind: Extra virgin olive oil has a lower smoke point than refined olive oil, so it shouldn’t be used for prolonged cooking over high heat. Some even say that it should be limited to use in salad dressings and simmered dishes like soups and pastas. Not only will extra virgin olive oil smoke more quickly, but its flavonoids and nutrients will degrade faster than those in refined olive oil, which has had its impurities removed.

Criticism #4: Oils may promote weight gain because they’re 100% fat.

Dietary fat contains 9 calories per gram vs. carbohydrates and protein, which have just 4 calories per gram, making it the richest source of calories available. Even a gram of alcohol has fewer calories than fat (seven, to be exact!). For this reason, people often blame fat (and oil by association) for promoting weight gain or getting in the way of healthy weight management.

While it’s true that vegetable oils are processed foods made up of 100 percent fat, that doesn’t make them 100 percent bad for you! Including oils in your diet can make meals more satisfying. Plus, consuming some added fats in the form of oil can help keep hunger at bay longer than if you go oil-free (study). Many of us have personal experience with this—when I was going through my low-fat phase in the 90s (along with the rest of the US!), I was ALWAYS hungry!

When it comes to appetite control, satiety and body weight, coconut oil is especially helpful because it contains something called medium-chain triglycerides (MCTs). MCTs are used almost immediately by the liver for energy and are very rarely stored as body fat. They can also keep your metabolism (your calorie-burning machinery) running faster for a longer period of time than other fatty acids (study). Take that, hunger!

Remember, there’s no one-size-fits-all diet and it’s important to follow a plan that works best for you. Because oil is so calorie-dense, giving it up (or being more conscious about measuring out a moderate amount) is what helps some people maintain or achieve their goal weight—and that’s great! If you do end up going oil-free, just make sure you’re getting those healthy fats elsewhere—I’ve included tips to help you do so later on in this post.

Constant cravings wreaking havoc on your health? You’ve gotta check out part two of my free wellness workshop! Get instant access here:

More Reasons to Include Oils

Now that we’ve covered some of the main oil criticisms, let’s talk about what’s to love about oil. Here are some of the reasons it’s part of my diet:

Oils add satisfaction and flavor to plant-powered meals. A tablespoon is all it takes to bring out incredible flavors and textures in stir-fries and other sautéed dishes. It can be challenging to stick with a veggie-powered diet in a meat-eating world, so if using oil in moderation helps you do that (it sure does for me!), then I’m all for it.

Oils help make meals more balanced when whole plant fats are missing. We need whole plant fats and essential fatty acids to stay healthy—it’s that simple. But we may not always be able to get the optimal amounts from whole seeds, nuts, olives and avocados alone. Plus, variety is important. Adding oils is an easy way to round out the nutritional profile of your meals.

Oils are full of concentrated nutrition. Oils from nuts, seeds, olives and avocados are rich in the antioxidant vitamin E as well as other polyphenols, which help prevent oxidative damage and reduce risk for chronic diseases. Flax, soybean and walnut oils are especially rich sources of omega-3 essential fats, which are crucial for heart disease prevention and the development and health of our entire nervous system. They also help keep our hair shiny and full, and cuticles healthy! And let’s not forget that olive and avocado oils are monounsaturated fat superstars that not only lower cholesterol levels and cancer risk, but also improve symptoms of rheumatoid arthritis and help reduce belly fat.

To Oil or Not to Oil? The Bottom Line

So, what’s the final say on oil? Here’s our take…

We don’t need oil to practice a balanced plant-based lifestyle. But in our experience, using it in moderation makes any healthy diet richer, easier and more fulfilling. And who doesn’t want that?

But remember: At the end of the day, only you and your doc can decide what’s right for you. I’m in favor of whatever helps you feel your absolute best. If you’ve determined that avoiding oil is the way to go, then keep doing what you’re doing!

Before you go, here’s a quick recap of what you need to know to include oils in your diet in a healthy way:

Use oils higher in monounsaturated fat for cooking because they’re safer at high heats. Olive, avocado and grapeseed oils are your BFFs for stir fries, soups, pasta dishes and grilling. Store them at room temp away from heat (not on the stove!).

Use oils higher in polyunsaturated fat and extra virgin olive oil for raw dishes and dressings like a yummy homemade vinaigrette. Flax, sunflower and walnut oils are best served unheated and stored in the fridge.

Coconut oil is great for increasing the satiety of meals and keeping your metabolism fired up because it contains MCTs.

Keep a variety of oils on hand to strike a nutritious balance. My guide to healthy fats will help you figure out which oils (and how much!) to include on a daily basis. Check it out here.

If you choose to avoid oils completely, you must be sure to include whole nuts, seeds, olives and avocados in your diet to ensure you’re getting the right balance of calories from carbs, protein and fat!

Your turn: I hope this info helps clear up any worries you had about oil. If you have any more Qs, ask away in the comments below!

Peace and plant oils,

The post The Oil Debate: Everything You Need to Know appeared first on KrisCarr.com.

[oovitus]

Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body.

Exclusive body transformation research: We analyzed a year’s worth of data from 1,000 nutrition coaching clients to find out how much effort it really takes to make meaningful change—to your body, your health, and even how you feel about yourself. These findings could shift the way you think about weight loss and health improvement forever. And most important, help you (or your clients) more easily achieve the sustainable results everyone wants. 

++++

There is no perfect person.

(No matter how awesome you are.)

Yet when many of us contemplate a health plan, weight loss program, or other lifestyle change, we start with the expectation that we need to be perfect.

But how could you be?

You have stress, and feelings, and previous habits, and maybe a job or school or kids or a pet, and days when you feel like crap. Plus, Netflix.

If perfection is required, then most of us might as well not even bother.

But what if changing your body isn’t a pass/fail scenario?

What if almost any effort—no matter how imperfect—could result in real, measurable progress?

Turns out, that’s not just a nice idea: It’s the truth.

Changing your body doesn’t require 100% consistency.

We’ve got the data to prove it.

Our team just finished crunching an insane amount of data from our nutrition coaching program where clients give us daily feedback.

12 months

1,000 clients

Nearly 1 MILLION data points

All to better understand how much effort it takes to make meaningful change.

Now, if you’re not familiar with our year-long coaching program for both men and women, here’s a snapshot of how it works: Clients check in every day and tell us whether or not they completed a workout (or other activity) and did “their habits.”

Habits are daily health practices—such as eating lean protein at each meal or consuming 5 servings of fruits and vegetables—that we give them every two weeks. These habits accumulate, and by the the end of the year, they’re incorporating about 25 in total. (Spoiler alert: This is how you change!)

They also regularly report their body measurements and answer progress surveys, where they tell us other important stuff, like how they’re feeling.

So, we looked at changes in our client’s bodies combined with how often they said they did their habits and workouts.

We focused on those who said losing weight was their top priority, and looked at how much weight (or body girth) they actually lost after a year.

And we asked:

How consistent do you have to be in order to make “good progress”?

What we discovered didn’t surprise us, but it might surprise you.

It could even inspire you to embrace your “imperfect” self, and make the (surprisingly small) changes that can transform your body and your life.

Surprise #1: Just putting in some effort—no matter how small—changes things.

What happens when people do their habits and workouts less than half of the time?

You might assume their efforts are a total waste.

You’d be wrong.

People lost weight anyway.

Clients who are less than 50% consistent—but stay in the program for the full year—wind up losing between 5-6% of their total body weight.

Now, 5-6% loss of body weight might not sound like much, but you can see the average weight loss for both men and women was 11 pounds. That’s sustained weight loss—something that stays with you, and something you can build on.

And people did it by kinda-sorta practicing some small healthy habits, not following rigid meal plans or extreme diets that eliminate entire food groups.

People also got healthier.

That’s because research suggests a 5-6% decrease in body weight can lead to:

better cardiovascular health

decreased cancer and diabetes risk

better sleep (with less apnea)

better mood

less inflammation

better immunity; and maybe best of all…

a zestier sex drive.

What does less-than-half consistency look like?

Let’s think about how this might play out in real life.

Maybe you eat a lot of fast food and packaged snacks. And your assigned habit is “eat more whole foods.”

If you eat four times per day—say, three meals and one snack—that means you’re eating 28 times a week. If just 12 of those meals or snacks were made of fresh, minimally processed foods, you’d be about 40% consistent.

This would be the equivalent of swapping out a fast food lunch for a green salad topped with lean protein every day, along with having a piece of fruit for a snack most days, but then changing nothing else.

And by the way, although we’re using 40% as our example here, there were certainly people who were 30%, 20%, and even just 10% consistent that achieved similar results, on average. Almost any consistent effort, applied over time, seems to be enough to move you forward.

Here’s another way to look at it.

Let’s say you want to eat more fruits and vegetables (another assigned habit in the PN Coaching program). If 100% consistency means you eat 5 servings of fruits and vegetables each day, that would be 35 servings per week.

If you were aiming for 40% consistency, you’d need to consume just 14 servings of produce in one week. Or an average of 2 servings per day.

What about workouts?

If doing something active every day means you’re being 100% consistent, then doing something active 40% of the time would require 2.8 activities. In real life, that might translate to two intense workouts, plus two long walks per week.

But remember, these are just examples.

Your goals will be relative to your starting point.

For instance, if you haven’t exercised in a year, 100% consistency might mean being active just three days a week. And as a result, 40% consistency would be just 1.2 weekly workouts.

If all of this sounds easy, you’re right.

It’s about learning to accept that better is better, and even a little effort can translate into real weight loss and health benefits.

Surprise #2: Showing up between 50-79% of the time actually makes a big difference.

50-79%: The beautiful balance between half-assing and getting results.

Now, here’s the magic zone between “not too difficult” and “making real progress”: somewhere between 50 and 79% consistent.

Our data showed no statistical difference between groups that hit this level of consistency, whether it was 50-59%, 60-69%, or 70-79%.

Wrap your head around that.

Not only do you not need to be “perfect” to get results, you don’t even need to be “pretty good.”

For example, by doing their habit practice and workouts at least half the time:

Men lost an average of 6 pounds more, compared to the guys who did their habits and workouts less.

Women dropped just one more pound (they weighed less to begin with), but they lost 4 more total inches.

A “habits at least half the time” approach also burned through belly fat, as both men and women shrunk their waists, moving them out of the high risk categories (35 inches of circumference for women; 40 inches for men) for heart disease, diabetes, and other metabolic health problems.

Surprise #3: Being at least 50% consistent with your health and lifestyle improvements might be easier than you think.

You don’t need to be a superstar.

With some small, manageable changes (especially if you get help and support from a coach), you—yes, even you, with the children and covered in dog hair and rushing to soccer practice—can be pretty darn consistent.

Most of our clients end up in the 50-79% consistent group (even though they often feel like they’re “not doing enough”).

Once again, think about what this might mean in the context of your life.

Maybe dinners at your house are nuts. The family is scrambling to get homework done, or get to extra-curricular activities; the teenager or toddler is complaining about the food; someone brought home greasy takeout, and it’s a whirlwind.

Right now, eating “whole foods” mindfully and slowly with the right portion size is so not happening for you.

But… what if you could figure out how to organize your breakfasts and lunches a little better—without a lot of life disruption?

If you nail a healthy breakfast and lunch, plus the occasional snack, you could hit your mark of eating nutritious foods at 17 out of 28 weekly meals. And boom… 60%.

Or perhaps you want to control your portions. At Precision Nutrition, one of our core habits is called “eating to 80% full.” This helps you naturally reduce your intake by learning to tune into hunger and fullness cues, and getting used to stopping when you’re satisfied, but not stuffed.

If your goal were eat to 80% full at breakfast, lunch, and dinner every day (21 meals per week), you’d be 60% consistent if you did that at only 13 meals.

Another example: Let’s say you love wine but want to drink less.

And let’s say that “100% consistent” is never drinking. (Wait… stop screaming. Stick with us here.)

If you normally have three glasses of wine each night, and you cut that down to one, you still get a daily Chardonnay, and you’ve knocked out two-thirds of your regular habit.

Perfect? No, but definitely better. And better is the goal.

In all these cases, you’ve got lots of wiggle room. And as the data shows, you’ll still come out ahead.

Surprise #4. Even super-dramatic changes don’t require 100% consistency.

As you may know, some PN clients achieve incredible body transformations.

Of course, if you’re after big changes, you’ll have to be more consistent, and make more tradeoffs or adjustments to your lifestyle.

But even so, you still don’t have to be perfect.

Our data show that being 80%-89% consistent with your nutrition and lifestyle habits can result in significant—and, more importantly, sustained—losses in body weight and waist size.

How does this level of consistency take shape in real life?

Let’s go back to our practice of eating nutritious meals, made of mostly whole, fresh, minimally processed foods with lots of good stuff in them. (What we call “PN-friendly.”)

If you eat 4 meals a day, again, that’s 28 meals a week. Achieving 80% consistency means about 22-23 meals are “PN-friendly.” And that means 5-6 meals might be “less optimal.”

Now suppose you’re trying to cut out desserts.

If you’re used to eating dessert every evening, then 80% consistent would mean skipping dessert about 5-6 times over the course of the week.

That’s a big change, but it doesn’t mean total dessert deprivation. You’d still have 1-2 desserts to enjoy each week, and the rest of the week is highly consistent. Double win!

Surprise #5: People’s actual circumstances didn’t determine what they were able to do.

You’d think having particular demands on you would make it harder to stick to your habits.

That’s why we ask our clients about things like their work schedule, whether they have kids, whether they travel a lot, and/or how much stress they feel.

In fact, there was no correlation between how much stress people felt at home or at work, or how well they said they were coping with that stress, and the results they got.

In other words, no matter what a dumpster fire of flaming stress some people’s lives were… if they were able to figure out how to take small, meaningful actions day to day, they were able to be consistent anyway.

This often meant having creative solutions, like:

Eating the same meal for breakfast and lunch, rather than prepping two separate ones.

Getting meal or grocery delivery, if they could afford it.

Enlisting older kids into shopping and meal prep help.

And so on.

It also meant knowing how to scale back a little—rather than completely shutting down—whenever things didn’t go as scheduled.   

For example, imagine you sleep through your alarm, or drop a carton of eggs on the floor at breakfast. Suddenly, you have no time to get to the gym.

Instead of skipping your workout all together, you can turn a walk with the baby in the stroller or a trip to the playground into the “workout.” It may not have been what you planned, but you still got some exercise.

This is called adjusting the dial, and it helps you stay consistent, even when life gets messy.

You can apply this concept to not only your exercise habits (shown in the “dial” illustration below), but also to your eating and overall wellness habits. (Learn more about the “dial method”.)

As you devise these work-arounds, your consistency is sure to improve, as will your results. In fact, some of our clients became so good at this they were able to achieve an astounding 90-100% consistency.

And again, their increased effort paid off, with more weight and inches lost.

To be sure, this level of consistency isn’t doable for everyone. And that’s okay.

Not all of us desire to work this hard or live with all the tradeoffs it requires—or even care about such dramatic physique changes. (For more, see The Cost of Getting Lean.)

But even so, 17% of our clients were able to hit this mark. And they did it by adding one habit at a time and building from there. Just like everyone else.

Now… have a look at the results from all groups together, and take note. It provides a nice visual of how improvements in consistency truly drive change. (Have we made our point yet?)

Surprise #6: Just making some effort—however inconsistent and  imperfect—can make you feel better about how your body looks, feels and moves.

Consistency creates confidence.

Many forms of progress are invisible to the bathroom scale.

That’s why we include a 13-question “resilience index” in our PN Coaching program. We ask clients to tell us how they feel, by indicating how strongly they agree or disagree with statements like:

I’m the person I want to be.

I lead a meaningful and purposeful life.

I feel good about how my body looks.

I feel healthy and physically thriving.

I feel confident in my ability to take charge of my life.

What we found:

The more consistent people were, the better they felt about life in general.

In part, this happens because people feel good about the changes they see in their bodies, such as less pain, more fitness, and the ability to do more movements, more easily.

But it also happens because people are acting on their own behalf.

We gain positive energy, confidence, and resilience after and because we act, not the other way around.

Even a small boost in confidence might mean:

You walk into a gym for the first time.

You try a new exercise.

You say hi to that attractive person.

You dress better.

You take on a physical challenge, like a race.

You consider a more active vacation, like a hiking trip.

You finally wear that bathing suit, or take off your shirt, at the beach.

You ask for what you need and want, or say no to what you don’t want.

You take care better care of you.

And each action you take only creates more action.

No perfection required.

You can still become, at last, the healthy, thriving, confident person you’ve wanted to be—just by putting in whatever effort you’ve got.

Whether that’s 40%, 60%, or 80%, your best really is good enough.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that helps them adopt simple but effective habits they can sustain—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.

Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body. appeared first on Precision Nutrition.

Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body. published first on https://storeseapharmacy.tumblr.com

[travelworldnetwork]

Club Med Les Arcs Panorama France is hidden away from the other settlements in the buzzing ski area. Photo: Supplied

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Perched by its lonesome, flanked by snow-drenched slopes and giant Christmassy-looking trees, Club Med's newest resort appears, from an eagle's-eye perspective, a bit like a James Bond villain's lair masquerading as a top-secret science lab or medical facility. It's nothing of the sort, of course, but for snow bunnies and alpine enthusiasts, Les Arcs Panorama has a real licence to thrill.

More than three years in the making, this is a cool, cutting-edge, all-inclusive alternative to the traditional chalet-like resorts that sprinkle the French Alps. With 433 stylish rooms and suites, a clutch of bars, restaurants, pools, a spa and gym, it's also a beacon of 21st-century architecture, sporting a harmonious stone, timber and glass frontage, sleek curves and sloping roofs, and an interior full of nature-inspired sculptures and furnishings, high-tech features and lots of natural light. The resort is hidden away from the other settlements in the buzzing Les Arcs ski area, but still boasts direct ski-in, ski-out access to one of the world's finest winter playgrounds.

On top of boundless tasty food and drink and quirky apres-ski entertainment, a stay at Les Arcs Panorama includes a ski pass for the entire Paradiski region, which snakes across the stunningly photogenic Tarentaise Valley in France's Savoy department and comprises Les Arcs and neighbouring resorts Peisey-Vallandry and La Plagne. Linked by chair lifts, cable cars and funiculars are a staggering 425 kilometres of pistes (ski runs), 70 per cent of which are above 2000 metres in altitude. Generous amounts of white powder are common from December onwards and many pistes have inspiring vistas of Mont Blanc, Europe's loftiest peak.

A six-day Paradiski pass would normally cost €305 ($484) per adult, and €244 ($387) per child – something to bear in mind when weighing up accommodation options. Club Med does charge extra for equipment hire – skis, boards, boots and helmets – but guests are offered complementary skiing and snowboarding lessons for all levels, led by the charismatic English-speaking instructors of the ESF (French Ski School). Children as young as four can have free ski classes – one of the myriad kid-friendly features in a resort that strives to attract multi-generational families as well as active couples and solo travellers. I'm more of a "40 Year Old (Ski) Virgin" than 007, so the grade-A beginner lessons – which see me waddling like a duck and learning the essential "snow plough" braking manoeuvre – are a godsend.

It feels like a mini-triumph when I ascend the resort's "magic carpet" travelator and glide down its adjacent nursery slope without tumbling over. I gain confidence with every lesson, although, in fairness, there are more suitable places in the French Alps for complete beginners due to the lack of green (easy) pistes nearby. There are heaps of blue (average) slopes, however, some of which are green-ish in standard, plus red (difficult) and black (very difficult) runs for daredevils. In the resort's Arolla bar, where each night there are live bands, DJs, theatre shows and cocktail-sipping and partying, you'll hear guests chatting about Aiguille Rouge, a mountain run that drops 2000 metres over seven kilometres to the village of Villaroger.

My other half, Celine, who grew up skiing in the French Alps, refreshes her skills in the intermediate classes, before whooshing down some of the steeper pistes. At the end of every session, she returns with rosy red cheeks and a beaming smile. Boosting the resort's bonhomie are the apres-ski drinks, including genepi – a popular local herbal liqueur – and the GOs (Gentils Organisateurs), the multilingual staff who help fuel Club Med's famously fun, warm-spirited atmosphere.You might not want to ski – or snowboard – all day, and sometimes the weather will make that decision for you.

Conditions can be temperamental and fast-changing at these altitudes, with snow, sleet and mist quickly replacing sunny blue skies. Thankfully, there's plenty to savour inside the resort, which was unveiled in mid-December and typifies the upscale direction in which Club Med is heading. Founded in France in 1950, the company was bought by a Chinese consortium in 2015, with ambitious plans to add premium new resorts to the near-80 seaside and mountain "holiday villages" dotted across 26 countries.

There's an increased focus on five-star spaces – or, in Club Med parlance, 5-Trident (the company's logo is a trident). While Les Arcs Panorama is a 4T resort, it has a fancier 5T section, with 24 suites – each 70-74 square metres in size and handy for four people – and La Belvedere, an exclusive lounge for suite guests. Its main draw is the "free" champagne and the 400-square-metre terrace, which has a Jacuzzi, and a wonderful 180-degree view over the Tarentaise Valley. Suite guests also have their own private ski locker room.The resort's regular "superior" and "deluxe" rooms – and the cosy lounge-like public areas – are rather chic, too.

Accessed with digital bracelets, our "superior" room – A1754, 24 square metres – has scenic mountain vistas and a vibrant feel, with curtains, cushions and blankets shaded in pink and gold – a colourful contrast to the white walls and bedding, and the walnut wood furniture. There's a separate toilet and bathroom with branded "joy-inducing" soap, gels and shampoo. Some rooms have balconies and many are separate but can be interconnected – convenient for families who wish to holiday together yet still have some privacy.

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Adults are free to do their own thing by day as there's a range of dedicated kids' clubs, from four months to 17 years old (fees apply, though, for under-fours). Included is a special family-oriented restaurant, Bread&Co, in which children "invite" their parents to dinner, take their orders and play interactive food-themed games. For most meals, the majority of guests flock to the White Stone, the enormous main restaurant, where there's a variety of seating, from snug booths and outdoor terrace spots to huge round tables, and a buffet that is always extensive and enticing. Expect everything from healthy salads and fishy temptations to pan-Asian cuisine and authentic Savoyard produce such as cured meats and deer stew, as well as Gallic favourites such as Charolais beef and foie gras. Most dishes go down a treat with the complimentary wine, which is mostly from the Savoy, Rhone and Provence regions.

Desserts include more than a dozen flavours of ice-cream, delectable tarts and a chocolate fountain that is virtually impossible to walk past without poking in a marshmallow on a stick. For a la carte dining and table service, make a reservation at 1790 Gourmet Lounge, a refined speciality eatery where you can also enjoy late breakfasts and lunches buffet-style. In truth, it's easy to overindulge on all the wining and dining here, but unlike many all-inclusive resorts, at Club Med Les Arcs Panorama, you really feel like you've earned the right to tuck in – especially if you've been on the pistes all day.

FIVE MORE THINGS TO DO OFF-PISTE

GET FIT

From stretching and zumba to yoga and pilates, guests can enjoy instructor-led classes, and also make use of the gym's cardio and weights equipment and heated indoor and outdoor pools.

TAKE TO THE SPA

Not part of the all-inclusive deal, the resort's branch of Cinq Mondes, the prestigious Parisian spa, offers a plethora of treatments, from 20-minute massages to five-day pampering packages.

WALK AND HIKE

While snow-shoeing is an exciting winter option, Nordic walking and hiking is brilliant in summer (June-August) once the snow has mostly melted to leave the resort's surrounding landscapes lush and green.

VISIT BOURG-SAINT-MAURICE

Take the funicular down to this charming historic town, which has aromatic fresh produce markets and typically quaint Savoy architecture. See savoie-mont-blanc.com/en

TASTE CHEESE

Nestled on Bourg-Saint-Maurice's outskirts, Cooperative Laitiere de Haute Tarentaise is a pungent factory offering educational tours plus tastings of Beaufort, a delicious alpine cheese made with cow's milk. See fromagebeaufort.fr

TRIP NOTES

Steve McKenna was a guest of Club Med

MORE

traveller.com.au/france

paradiski.com

GO

Air France flies to Paris from Sydney and Melbourne, code-share with Qantas or Etihad. See qantas.com and etihad.com Trains from Paris to Bourg-Saint-Maurice take about five hours. See en.oui.sncf

STAY

A seven-night all-inclusive winter stay (December-April) at Les Arcs Panorama is priced from $2365 per person. A summer stay is priced from $1700. At Club Med, all children under four stay free. Weekly hire of skis and boots are priced from €179 ($287) for adults, and €110 for children. For snowboards it's €189 and €124. Book the Easy Arrival package (no extra charge) and your equipment will be waiting for you in your locker. The nearest airports to the resort are Lyon and Geneva – both about a two-and-a-half hour transfer by road. See clubmed.com

from traveller.com.au

[mashanpeeler]

10 Eating Habits of the Highly Successful and Fit

Successfully fit people are successful not because of good luck, birth order, or family heritage but because they have adopted the right habits. They do things differently than the rest.

To be a successful person, you must adopt the habits of success.

Stephen Covey's theories on learning from the habits of successful people in his book The Seven Habits of Highly Effective People suggest that by emulating the habits of successful people, anyone can enjoy the life he or she desires. Learn the habits, adopt the habits, practice the habits, enjoy the success. It really is that basic. Here, excerpted from Push by Chalene Johnson, the 10 eating habits of successfully fit people.

1. They Tend to Stick to the Same "Daily Menu"

The majority of fit people say they eat virtually the same meals every day, mostly the same breakfast, same lunch, same dinner, and when it comes to snacks and beverages . . . well, you guessed it, very predictable food. To clarify, they did not suggest that they eat exactly the same entree for every meal, but they often chose from three, maybe four things that they like for breakfast, lunch, and dinner.

There are three possible reasons behind this shared habit among fitness professionals, individuals who have succeeded at taking off 100-plus pounds and keeping it off for years, and those who have been trim all their lives.

First, it allows "careful" eaters to predict their daily calorie allotment without much effort. Second, perhaps the most fit among us are entrenched in habit, including the habit of taste. Third, effortlessly fit folks are in tune with the energy and calorie needs of their bodies. When they find foods that deliver what they need and that they enjoy, why look further? Keep in mind, there's a fine line between careful eating and disordered eating. The careful eater's diet is a habit and not a matter of control or obsession.

2. They Eat Breakfast

This one common characteristic is nearly universal in statistical studies of people who have achieved and maintained a large weight loss. Eighty percent of those who have been able to maintain a weight loss of at least 30 pounds for at least a year report that they always eat breakfast. Research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. Experts agree that the majority of people who struggle with overeating are those who undereat during the first part of the day, specifically those who skip breakfast. So it seems that breakfast really is the most important meal of the day!

Why does eating breakfast help people lose and ultimately maintain a healthier weight? One theory suggests that eating a healthy breakfast reduces hunger throughout the rest of the day, therefore decreasing the likelihood of overeating and making poor food choices at lunch.

3. They Drink Water

Not soda. Not iced tea. Just plain old water. This is the biggie. Drinking enough water is a vital part of any conditioning program because it keeps your body functioning in homeostasis and aids every aspect of bodily function. Highly successful fit people drink at least six to eight 12-ounce glasses of water a day, plus more as needed during exercise. Note: It's possible to drink too much water, which dilutes the body's electrolytes (potassium, sodium, chloride, magnesium). Don't drink more than a gallon a day unless you're also replenishing your electrolytes.

4. They Eat Small—And Often

Most people know that small, frequent meals are absolutely the only way to go. Why? Because when we go longer than 3 hours without eating, our levels of the stress hormone cortisol rise. And high cortisol levels signal the body to store fat in the abdominal region. Keep in mind too that people who skip meals have the highest cortisol levels of all!

Eating small meals more often reduces cortisol levels, research suggests. In a study published in the New England Journal of Medicine, people who ate six small meals a day for 2 weeks, as opposed to three large meals containing the same total number of calories, reduced their cortisol levels by more than 17 percent! They lost belly fat, too.

When you eat small, frequent meals long term, the body becomes efficient at keeping cortisol levels low, which helps both men and women reduce belly fat.

Eating throughout the day also makes you less tempted by the monster-size buckets ofpopcorn and supersize fries and drink containers that include triple and quadruple servings. Guided by their nutritional needs and deeply rooted habit to eat small meals throughout the day, the superfit stand steadfast, even in the face of a delicious, jumbo chocolate-chip muffin.

5. They Eat Whole Foods First

Successful fit people tend to eat mainly whole, unprocessed foods, including fruits, veggies, and whole grains (and products made from whole grains). Certainly they enjoy the occasional treat, but 80 percent of the time or more, their preference leads to whole foods.

Whole, natural foods—apples, steel-cut oatmeal, broccoli, salads, brown rice—are what food researchers call low-density foods. That is, they take up a lot of room in your stomach because they contain lots of fiber, which satisfies hunger with few calories. High-density foods are the opposite; they are things like butter, oils, candy, or ice cream. Think about how much frosting you could pack into your stomach if you really tried. (Okay, don't think about it—it's too gross.) Eating mostly low-density foods is the easiest way to keep your weight in check without feeling hungry or like you’re depriving yourself.

READ MORE on https://www.womenshealthmag.com/weight-loss/healthy-eating-habits

[melwhelstravels]

Cross Country 2014!

Day 1 – Raleigh NC

We arrived at our campsite around 5pm and the gates locked at 9 so we decided to make a walmart run for burgers. We pulled up to the campsite and we were the only people in the site besides one other guy a few sites away. We ran to walmart for under $30 bought burger dinner and a grill..can’t really beat that. Plus now we have a little grill for our camping stops. We foot back to camp, unloaded our tent, made some drinks and got settled in. We played some gin rummy under our beautiful canopy of trees. I would highly suggest William Umstead park it was gorgeous. We cooked up the burgers. The ranger arrived at 9pm to lock the gate and check to make sure we weren’t murderers. She sold us some firewood and we snuggled up by the fire until we got sleepy,

Day 2 – Raleigh to Savannah

We survived the night without being murdered by that one other guy or eaten by wolves so that was a good start. We stretched out and showered up (super clean bathrooms again I would highly suggest this park) then went for. Little hike before heading out to Savannah. We had a beautiful day for driving, 92 degrees! Windows rolled down, jams pumped up…could not be happier. We drove until we, of course hit the South of the Border store and stopped for gas and tacos. We got to Savannah around 6pm checked into The Oglethorpe Inn. Really pretty hotel/inn and super inexpensive for how nice is. We got a king suite really reasonably priced. We showered up, got dressed and headed into town for dinner and exploring. We went to Anna’s for dinner, which was subpar, but really inexpensive so we didn’t mind. Then we walked down to the riverfront, which is gorgeous. We headed to “world of beer” which Matt of course loved, and they had Framboise so i didn’t hate it! We decided to bar hop and check out some other bars. We went to Social Club where we sat under a tree on the patio and watched a drunk girl fall asleep on a couch in front of us. It was entertaining until she was kicked out. She just wanted to take a lil nap. Matt had a couple of drinks then grabbed a beer to go (cause you can do that here, gotta love the south). Headed back to our hotel for the night. More updates to come!

Savannah, GA - Day 3

Day three started with our subpar hotel breakfast and deciding what we want to do. I did some quick research and we found Wormsloe Plantation only 3miles away. We arrive and it’s everything I was hoping for in a nature trip to Savannah. The row of live oaks is hanging over us, with an old gorgeous, but fading archway entrance. I just want to write entire seasons of American Horror Story based on this place, and that wasn’t even the creepiest thing we did all day. The row of live oaks is actually the one you will see at the moment Forrest runs in Forrest Gump, it was pretty awesome. The original plantation is only ruins now, so we get to tour that and it’s awesome, between live oaks, palms, lizards and crabs we aren’t sure if we are in Savannah or Guatamala. All in all if you don’t mind a little bit of a stroll and being outside, this is a Savannah must see.

Then we headed to lunch and I had the best salad of my life at Road Side Cafe. We went into town, because we knew we wanted to go on the 4pm river boat tour. We headed down to the river and did a bit of shopping (this is around 2:30). Random off story, we went into this one little $20 and under store to buy whatever’s and this lady (definitely/maybe a few drinks in) runs into the shop yelling “I saw this girl steal from you, hurry she is getting away!” Meanwhile the poor “thief” she is accusing has a painting from a totally different store that she is being told she stole from the store we are in. The girl at the register kinda just blows off the crazy drunk lady and she storms out saying “your loss!” This comes up later, so I thought I’d mention it.

We hop on the riverboat, sitting in the sun on the perfect day we were having. We buy a frozen drink and we are in heaven. The ride is great, beautiful breeze, beautiful weather, can’t stop smiling. The ride is about an hour and we are pretty sticky from sunscreen so we head home to freshen up and get ready for a fancy dinner. We decide on the restaurant Alligator Soul which is incredibly highly rated and has creole/southern which is what we were lookin for. We get there and they are booked until 9pm so we find a spot at the bar instead which we are just as happy about! We order some great drinks, and the bartender asks what we are in town for. Wait..pause…remember where drunk lady is supposed to come back….she does…she rolls into the bar around the same time as us, still lit up carrying a PBR pounder in a cozy and a wine bottle in a cozy, don’t forget this is a four star restaurant. She is also sitting at the bar, at the other end fortunately. Back to the bartender asking where we are from. So we tell our story about the trip and where we are headed. The people next to us stile up conversation and we learn they are in town for a convention and are from right outside Santa Monica in Cali. We have an awesome meal and chat with our new friends from Cali the whole time, they give us suggestions for NOLA. We grab a pic together and they told us to call to get a drink when we are near them. I think we just might! Then after our great dinner we headed out to meet my loves from West Chester Topher & Brenda. We had some catch up time, drank a couple of drinks then headed to our ghost tour led by only the best tour guide in Savannah, Topher. I definitely suggest the Blue Orb tours it was super creepy and actually really factual and interesting. I might just sound like a proud mom, but Topher is actually probably the best tour guide you will ever have so if you can go on his tour, I would. We had an awesome time hearing about how creepy Savannah really is basically a huge, well laid out city sized graveyard. We had a great time and I was sad to see Topher and Brenda go, plus we met some adorable Aussies on our trip, also from Cali.

Day 4 - Pensacola We got up early in Savannah and headed to Pensacola, Florida. We arrived in Pensacola around 5ish and hit up a Winn Dixie for some dinner. We headed over to the campground and set up in our great little site. Matt attempted to make a fire , unfortunately it appeared all the firewood was wet from the recent rain storms. We lucked out with everything not being flooded. We used our fire (mostly smoke) to heat up our rotisserie chicken and beans (cause we are hardcore campers). Had a lovely dinner by citronella candle, then sat by the sorta fire for a while. We kept scanning the still water that was behind our site for snakes and other creepy crawlers, of course we scanned across and saw a little water snake and I was like NOPE. So I decided it was time to sleep and not watch the marsh anymore so I didn’t end up sleeping in the car lol. The sound of the swampy marsh was actually great to sleep to so I didn’t wake up all night. Matt got up one in the middle of the night and apparently had a party with an armadillo outside the tent, but I slept through it..oh we’ll I’ll get ya next time armadillo.

Day 5- Pensacola & New Orleans We packed up camped and headed to the beach. It was unfortunately rainy and gloomy, but we wanted to see the pretty beach anyway. We walked down the beach and sat in our folds chairs a while, it was actually really nice. After an hour or so we headed out to NOLA. on the way we made two pit stops. First was the El Chikino (obviously a large chicken sculpted onto an El Camino). Then we stopped at the worlds largest rocking chair Gulfport, Mississippi. We drove through four states in four hours (Florida, Alabama, Mississippi, Louisiana). We arrived at the Royal Barracks B&B which is super cute. The B&B has a patio with high walls so it’s really private, and our little room is great. We parked the car (about five blocks away, not close.this is important). We double and triple checked to make sure we had everything out of the care fore heading back to the room. So we walk back to the room (it’s now drizzling). We get back to the room and I go to take a shower, that’s all I wanted, just a lil shower. Nope, I left my toiletry/makeup bag in the car cause I’m the smartest person I know. So Matt was super excited to walk back with me in the now torrential rain with our broken umbrella. We finally got back to the room soaking wet, showered and changed and chilled for a lil. The rain didn’t let up all night so we decided to eat close, we ran through rivers of water and waterfalls off the rooftops to an Italian place a block away (Mona Lisa Cafe, really cute). That was basically the end of our night, which was fine we were tired. I know we are super lame for not going out and getting wasted, but that’s not really our dig anyway.

Day 6 - NOLA We got up and took a trash bag full of laundry over to be washed nearby, yay I can wear my fave jeans again! We grabbed lunch at 801 Bourbon, which had awesome salads (we are attempting to be healthy where we can). Then we picked up our laundry and, of course, it was time for a nap. Don’t judge, we are on vacation. After our nap we headed out to explore. We stopped at one of the many frozen drink dispensaries and bought some god awful frozen drinks, we wanted to be cool…we no longer want to be cool. We stopped at a couple of bars and little shops. Took some photos In Jackson Square, normal touristy things. We found this great prohibition bar 21st Amendment, it was awesome. Jazz singer playing piano, Godfather on loop and drinks with words I can’t pronounce. After 21st amendment we headed back to our B&B to get changed for dinner. Our B&B is right off of Bourbon, so about four blocks from the craziness, which is far enough away for it to be quiet and homey. We had dinner at Palm Court Jazz Cafe, really delicious, old timey NOLA Jazz band playing. Then we headed to another jazz club called Irvin Mayfields, nice smooth jazz and comfy dark club. We ended our night back at 21st Amendment, awesome five piece jazz band playing. Small bar, not packed, we had front row seats for the band. Stayed until around 1am then headed back to the B&B, like I said we aren’t into partying all night, plus there is too much to do and too little time to be hungover and non functional all the next day.

 Day 7 -New Orleans We woke up to rain again unfortunately, but we made the best of it, as we do. We did sleep in pretty late cause we might have gotten a wee bit intoxicated the night before, but what else were we supposed to do!? We got up and put on our rain jackets (seriously glad we bought those before we left home), then headed to get tacos for brunch. We figured we would check out the aquarium, since it was raining, but quickly changed our minds when we saw the hordes of screaming babies whose mommies had the same plan (happy Mother’s Day to them!) we decided we would check out the IMAX later in the day. We walked around the financial district for a while, do a bit of shopping. We mostly just strolled around a while. Shortly after it was time for our IMAX, about great white sharks, cause we are nerds. After the movie we headed we shopped around a bit more, then headed back to our B&B. it was just about nap time so we snuggled in for a bit. After chilling for a while we got dressed for dinner. We went o Snug Harbor on Frenchmen street which was pretty good. Then we checked out this awesome art market that was open until midnight.on a Sunday. NOLA is a strange place. We went to three different bars on Frenchmen with bands, it was great. Really awesome conclusion to our NOLA trip. Just walking down Bourbon I wouldn’t come back to NOLA, but after experiencing Frenchmen I would definitely consider returning

 Day 8 - Kountze, TX (We’ve never heard of it either)

We packed up from NOLA and headed out to Texas early on Monday morning. We didn’t hit any roadside stops on the way, but it we arrived early enough to play around outdoors. Kountze it just as you may have guessed, a middle of nowhere little town. Scary thing about Texas their speed limits are insanity. We were driving down a small two lane highway where the speed should probably have been maybe a max of 50, I shit you not, it was 75mph. Besides that it was a lovely ride, even with the speed limit craziness it was kind of an adventure. We arrived at Ethridge Farm B&B, which is right between NOLA and Austin if you ever want to take a cross country trip like ours, do not stay anywhere else, this is the perfect little slice of country heaven. Ann, our innkeeper led us to our personal cabin, which was brand spankin new. It was perfect in every way, porch swing, outdoor shower, huge king bed with hand stitched (not by Ann, it’s not her thing) quilt on the bed, literally perfect.  The “ranch-hand” Jay was a character out of a movie. He had a thick drawl accent and rode around in his golf cart warning us about snakes (it was “the season for em”, obviously) and talking to Biscuit the dog, who did not like us. He also had cane poles made up for us if we wanted to fish for Blue Gils, I love Jay, obviously. We arrived early enough to go for a country road bike ride, so we did. It was raining on and off, but never enough to be too annoying. We went to a crappy taco place “Crazy Jose’s” for dinner, oh well, ya can’t win them all right? Ann had turned the hot tub on for us, of all things for them to have right? We went over around nine to relax out some of the driving aches, it was perfect, just as everything else was. We decided to go snuggle up for the night and get an early start the next day. 

 Day 9 - Kountze to Austin, TX

We got up early and headed over for Miss Ann’s Texas breakfast. We were the only ones staying at the B&B so we were alone at this huge family dinner table with a big deer antler chandelier above us. Ann made us Texas style biscuit’s and sausage gravy, it was obviously amazing. Then we bid adieu to our little cabin and hit the road to Austin. On the way we hit Blue Bell Creamery in Brenham, TX. This was probably the best ice cream I’ve ever had (and I love ice cream); 3rd best in the country actually. Plus we went on a cool little tour of the factory.  We arrived at the Brava House B&B and met our host Nick. He is a young hipster and led us to our room and gave us a tour of the B&B facilities. It has a gorgeous little patio in the back of the house, off the house is a separate space for breakfast, and our room is awesome. The first night we headed into town, which was only about six blocks away. Picture this layout of the city, we are in a suburb, super quiet little residential suburb, walk seven blocks and you are downtown Austin. It’s awesome. We walked into town and ate at Z Tejas, this was delicious. Awesome margaritas and TexMex food; definitely go if you go to Austin, which you should. We walked up to some bars in town and had a drink, it was raining so we didn’t do too much. 

 Day 10 - Austin, TX

We go up and Nick made us a yummy breakfast and told us all the cool spots to hit. We took our bikes out and rode down town to Zilker Park and hit their amazing trail. We rode about five-ish miles stopping here and there for photo ops and scenic lookouts. It was really well laid out, something you would have to drive miles to get to from Philly or any city I’ve been to and it was feet from the main downtown area. The path was along the Austin riverfront, which was perfect and we had a perfect day for it.  We hit the downtown area for lunch and maybe I’m exaggerating now because I’m overwhelmed with the awesomeness of this trip, but I had probably the best burger ever. We strolled around downtown and checked out some shops, then headed back to the trail to get home.  We got home, napped, then headed back out (walking this time) to grab dinner and go out. We had dinner at Maiko sushi house, super delish. Afterwards we went to this bar in a parking garage, called…go figure, Garage. It had great prohibition cocktails (you know how we love our prohibition dranks) and some great music. We went to one other bar and then headed back to our humble abode. 

 Day 11 - Austin, TX

We had breakfast at our B&B again, which was again, delicious. Then we got dressed and headed to Hamilton Pool (Google that shit, it’s amazing). It was a beautiful cave/crater type pool (unfortunately closed for swimming), but still really awesome to take pictures and grab some sun for a few minutes. We came back to town and walked (again) to Z Tejas (seriously great food and drinks). We walked around at some shops nearby. Then we checked out this house that is actually a castle, plus the HOPE outdoor gallery. This gallery is all graffiti for four stories outdoors. Then we obviously napped. After chilling we headed to the closest bar for drinks and dinner (our leggies hurted). We needed to chill out the rest of the night so we just watched a movie and passed out. All in all Austin was amazing!

 Day 12 - longest day ever in the car

We slept in then headed out to New Mexico. I don’t know if people realize this, but Texas is friggin huge so getting through it with only two stops is insanity. So this day was mostly just driving (about nine hours). We did stop at the Caverns of Sonora in Texas that took about 2.5 hours, but really awesome. The scenery driving through Western Texas is amazing (really all of the scenery so far has been pretty great). The scenery was huge plateaus and mountains with giant fields, occasional dust storm. We drove really close to the Mexico border once night fell so we could see the huge lights that divide us and Mexico, really crazy. It’s insane to look at how close Juarez is to El Paso, literally the next town over. We finally hit Las Cruces, NM around 10pm and everything was closed for food, so we hit Applebee’s then went to bed in our La Quinta.

 Day 13 - Phoenix, AZ

We left New Mexico and went off to Arizona, had yummy morning burritos. We are classy and had DQ blizzards on the drive for lunch. We arrived at the Zenyard B&B and were immediately in love. It had a private pool, hottub, back porch, and awesome everything else. We got in the pool which felt like a hot tub because it was a record 102 degrees outside, felt awesome though. Our host Dale suggested this great Italian restaurant Cristos. We walked to Christos and had a great authentic Italian dinner with old Italian men spieling the specials so fast we had no idea what they were sayin, but we wanted it anyway. Then we came back and utilized the hottub and pool at night, sooooo awesome.

Day 14 - more Phoenix

We had great breakfast made by the B&B in the morning. Went to Echo Canyon trail, which has the disclaimer “extremely difficult” but they are NOT joking. It was 100 degrees, straight incline up to the top of this mountain with huge stairs, bouldering, and parts where you are literally pulling your whole body up a railing. Needless to say I didn’t make it to the top. Post mountain climbing we went home and took cold showers, obviously. Then we went to nordstrom rack and bought piles of clothes. We ate at this place called twin peaks, which we quickly found out was the Hooters of Phoenix, get it, twin…peaks…anywaaaaay. Then we went home, napped and hot the pool…aaaagain. For dinner we went to Matt’s Uncle Randy’s, which was really lovely. We hung out for six hours and chatted and had a great time.

 Day 15 - San Diego, CA

We got a bit of a late start cause sooooomeone (Matt) had a wee bit too much to drink the night before. Regardless, we got packed up and headed to CALIFORNIA BABY!! The mountains from Phoenix to California we’re amazing. We went through two border patrol check points, dem gringos are crazy mayn. We were staying at Campland on the Bay. It was a cute campground..you guessed it right on the bay. We set up our camp while murderous ducks stalked around us. Then we grabbed a bite and did laundry and got in the hot tub at the site. We built a cool fire and cuddled up

 Day 16 - Santa Monica, CA

We were awakened by the murderous ducks again first thing in the morning. We packed up camp and headed to the beach! We went to The Menu for breakfast. We went straight for Pacific Beach in San Diego, then obviously did happy dances because we made it to the west coast. We visited the Sunset Cliffs which was incredibly beautiful. Then we got back on the road on the way to Santa Monica. We checked into our B&B which was just this girls apartment that we had our own room in, still really nice though. We walked down the third street promenade and window shopped. We had dinner at Chloe, which had great drinks, but vastly disappointing food and service. We had after dinner drinks at Copa de Oro and The Misfit, which made me forget how much I hated Chloe. Then we headed home to sleep

 Day 17 - Santa Monica, CA

We rode our bikes down to the Santa Monica pier and hit Dean’s on the beach bar. It was a cool, somewhat touristy bar and we had a great spot outside. We were sitting right by the entrance, but the place was small so you could see all the tables. Two guys walked in and Matt and I immediately recognized the one from movies. It took us twenty minutes of searching imdb to finally give up and ask the waiter who he was. OH DUH Luke Wilson (ya know the lesser famous of the Wilson bros, but still totally awesome). So we finished our food then Matt nicely asked if it would be a huge pain in the butt for him to take a picture with me. He was super nice and Matt brought me over and we both got pics with him. Then we chatted about our trip for a minute, it was an excellent start to our day. We got on our bikes and rode down the beach trail, we got off and sunned by the ocean for a while (I unfortunately burned, while Matt simply sunned, jerk). Then we rode down to Venice Boardwalk and checked out all the little shops. We rode back to the pier and walked to the end, bought tee shirts. Then we rode into town and grabbed a snack and drink again at Misfit (you’ll never guess that it was another prohibition bar, seeing a trend here?). We went home and got dressed and showered for dinner. We were having dinner with my moms longtime friend (from when she lived in Venice after going cross country at my age, fun fact!) and our family friends Sandra and Tony. It was a lovely dinner catching up with friends at this cool Cuban restaurant Versailles. After dinner we we’re beat from a long California day.

Day 18 - still Santa Monica

We walked down the 3rd street promenade and ate at the mall. There was a weird competition happening in the open lower level where 20 girls had to dig through a huge cake to find a wedding ring, only in America folks. We walked around and shopped for a few hours. We went to The Misfit (yes, again) and had a drink and a snack (don’t judge they have a great happy hour). The. We went home and relaxed for a while (midday drinks make me sleeeeepy). We got dressed and headed to Monsoon for sushi, then to 4th and Jane for drinks. At 4th and main we learned that I’m terrible at connect four and the bartender Brian thinks we are locals of California, il take it.

Day 19 - Ventura, CA

We took a quick ride down the Pacific Coast Highway, which was so beautiful. We were taking a day trip to the Channel Islands off the Cali coast. We boarded the ship (it’s still pretty cool in California, that’s why there hasn’t been any swimming, which makes me sad cause I’m a fish, but beautiful weather nonetheless). We sat down in the bottom back of the boat where no one wanted to be, but was perfect. It was about an hour boat ride in beautiful weather. We saw a few huge sea lions, about a hundred dolphins and a humpback whale tail (this is just on the way to the island). The island itself looks like something out of Jurassic park, so cool, clear green-blue water with kelp forests, and rolling hills on this huge island in the middle of the ocean. We hiked up to the peak (again seriously check out matts pictures). On the boat ride back we saw, again hundreds of dolphins and three humpback whales. One fully breeched out of the water, which was just flipping majestic and another (possibly the same one, who knows) came right up to the boat and just kinda whaled around as they do. It was such an amazing day trip I can’t even believe it was real. We then checked into our B&B, which is a huge old church, so stinking pretty as if this day could get better. Oh and a waterfall rock shower, yea I’m moving in. So we changed and went into town, which is equally adorable. I’m sad we are only staying one night. We had dinner at Anacapa Brewing Company then strolled along Main Street. 

 Day 20 - Lake Havasu

We had a delicious breakfast at The Victorian Rose (our B&B in Ventura, awesome old church), then we headed on to Lake Havasu, AZ. Drove through the Mohave desert to our little oasis town. We were staying at the Bridgewater Motel with a bunch of old Germans which was perfect because we didn't want 21-year-old frat bros passed out all over the place. We went to the Barley Bros Brewing Co and played trivial pursuit like the coolest nerds you have ever met at the bar. Then we went to Kokomo, the main club/bar in town. We made friends with some awesome metal head German guys; Dennis & Holger. We also learned that Germans can out drink us any day of the week, so three jäger shots later and many drinks we stumbled home.

Day 21 - Lake Havasu We, of course, slept off our hangover until noon. We rode our bikes around looking for a spare beach whichever were none to be found. We decided to get in the car and drive far enough away from the craziness. Found an awesome family beach, swam, and chilled out the rest of the afternoon. We went to dinner literally across the street from our motel at Cha Bones, super yummy. We chilled out undecided what to do with the rest of the night, then made the obvious choice to go see XMen.

Day 22 - Vegas Baby

We drove through some more desert to get to Vegas and came in and rode down the strip, very cool for a first timer like me. We stayed at Planet Hollywood and ate at Tao in the Venetian for our first night. Matt played some tables then we watched girls dance at The Heart Bar In PH. We were obviously hungry again at 2am and you can get a full meal at that hour in Vegas, so we did.

Day 23 - More Vegas Ate lunch at Earl of Sandwich (we obviously slept til noon...again, life's hard). Sunbathed and swam at Planet Hollywood. Shopped around in PH a bit. Went to Joe's seafood for dinner, awesome steak meal. Then we headed to Aria for our awesome Cirque show, Zarkana. The show was exhausting from the anxiety of watching the crazy acrobatics in the show. We had 2nd row seats, so we could see the performers anxiety too. Walked around the strip a bit more then headed home

Day 24 - Again, Vegas

Ate lunch at the Tilted Kilt then walked around more, cause that's what you do mostly. Drank huge frozen drinks, cause that's also what you do. Went back to PH and won $400 like a boss. Went to Choya for taco dinner (we eat a lot of tacos). Took Matt to see Rock of Ages because he needed it in his life (he agrees). The show was awesome, then we went to the Rock of Ages themed bar and partied with the band, cause we are cool like that. Went back to PH for a snack & drink in the Rockbar, noticed they have a mechanical bull. I obviously was a boss, rode for over 30 seconds, and have the bruises on my thighs to prove it.

Day 25 - Grand Canyon Ah finally some fresh air. Took a pit stop on the way to check out the Hoover Dam. Had lunch in the most perfect Route 66 diner on the way. Arrived at our campground in the park and walked up to see it and take photos. There really aren't words that can describe the majesty that is the Grand Canyon, but it was definitely beautiful and awesome. Grabbed dinner then tucked into our tent a lil early.

Day 26 - Page, AZ

arrived at Colorado River Discovery and hour before schedule because they don't observe daylight savings time, jerks. Grabbed lunch at the Rivers End Cafe. We boarded our bus to our Glen Canyon river tour. The bus drives into guarded government property and down a huge Willy Wonka dark tunnel to get to the boats, sketchy as crap. River tour was amazing, we were on the Colorado River in the bottom of this huge canyon. I jumped in the 40 degrees water at our halfway point, it was refreshing and freezing, but now I can say I took a polar plunge in the middle of the desert. After the tour we struggled to get to our guest ranch in the middle of nowhere (no gps signal or address, just using coordinates and directions) but once we found it, it was perfect. We had a cowboy named Joel cook us steaks and had an awesome dinner on the porch. Played some pool before a gaggle of 21 year old British kids took over the game room. Since we were in the middle of nowhere you could see every single star in the sky for miles (nearest anything was 25 miles away).

 Day 27 - Page AZ

went into page for lunch at the Ranch House Grille. Headed over to our Antelope Canyon Tour. If you have never seen a picture of antelope canyon, it's amazing! We had a crazy little Navajo tour guide who loved Matt and kept stealing our camera to take photos, worth it though we got some perfect shots. Afterwards we went to lone rock beach on the way home and swam in Lake Powell, beautiful. Then we headed back to our cabin and I cooked us dinner (you'll never guess that I cooked tacos) and we sat on the porch and played rummy cause we are adorable.

 Day 28 - Moab, UT

Today was mostly driving and looking at some awesome ever-changing scenery. It goes from all rocks to mountains to all red rock, it's crazy how much is in America. We checked into our little cabin with a view that could kill of mountains and rock cliffs. We mostly just chilled out and went to Moab Brewing Co and here we are. Only 14 days left in our trip and every day is a new adventure. Having such a great time with my awesome best friend and babe. Also just as a recap Matt has driven 5300 miles, I've driven 10 (someone's gotta drive us home from all these breweries).

Day 29 - Moab, UT

Happy Birthday Mom! Today we got up at 6:30am (earliest day so far on the trip, struggles), but it was totally worth it. We went to hike to Delicate Arch in Arches National Park. Not only was it so much cooler first thing in the morning, there was also zero crowds (even on the way back around 8:30/9 it was starting to get pretty crowded. This is the biggest tourist spot in Moab so it was definitely something we were doing. We were following some people on the hike up that seemed to know what they were doing, and we were apparently wrong in doing so because they had us going the entirely wrong way. For some reason the park people thought it would make the most sense in a desert area compiled of rocks to make the markers for the trail be piles of rocks, good call park people, good call. We finally got to the Arch and it was amazing, pictures cannot do it justice. You think when looking at a photo, meh thats pretty big and kinda cool looking. When you stand under the arch it’s massive, so huge and it’s amazing how it has stood there for so long. How has nature even allowed that to stay balanced, insanity. Then we hiked back after taking some photos. We hit the Moab Diner for a breakfast fit for kings and then headed back to our comfy cabin for a well deserved two hour nap. You do not want to be out in the desert climate in the middle of the day so we were perfectly cool with snuggling up and napping right through it. We woke up chilled for a while then went to dinner at Fiesta Mexicana (you know how much we love tacos and quesadillas). Then we figured it would be awesome to check out one of the crazy kawasaki tours on the rock structures. We went on the Moab Cowboy tour, where Matt drove and Cowboy Kent was our instructor. This was probably the craziest thing we did on the whole trip. When the tour starts by driving across something called the “Devil’s Backbone” you know you have gotten yourself into something that is insane. You basically drive up and down these mountain formations made up of whats called slickrock (it’s not slick, it’s actually like a cats tongue or sandpaper) and the wheels of the kawasaki’s stick right to it. It was so cool and fun and I would do it again and again. I think Matt would totally move to Utah and do it all the time, which makes me want to not move to Utah because I like him alive. I’ve also met a few cool rednecks in my day, but Cowboy Kent was by far one of the coolest. We got to see a stunning sunset while on our drive. 

Day 29 - Mesa Verde/Cortez, CO

We packed up and said goodbye to Moab and moved onto Colorado. This drive was so interesting because you are moving from the crazy red rock formations to the mountainous area of Colorado. We bought our tickets at the visitor center in the Mesa Verde Park, then realized we had to drive 30 miles up a mountain to the actual tour. This was a twisty curvy drive along the side of this mountain (really beautiful drive). We grabbed lunch at the Terrace Overlook cafeteria in the park. The Cliff Palace was so interesting, our guide Jim was so knowledgeable. It was nice because we had a very small tour group so we had the opportunity to ask a lot of questions and check out the site in a bit more detail (once again lucking out with the no crowds). 

Day 30 & 32 - Santa Fe NM

Magic Staircase, Stayed at an amazing B&B with a retired carpenter/harpsichord musician. Got tatted up. 

Day 33 - Amarillo TX

Almost got Tornadoed on, Found worlds biggest steak (everything’s bigger in Texas), stayed at an really nice & clean KOA (had to upgrade to the cabin because of potential aforementioned tornado). Found a strip club called “Beaver Town” can’t make that up (I could but I’m not nearly that funny)

Day 34 - 35 - Oklahoma City, OK

Lots of flat land on this drive, stayed with the cutest gay couple with their baby dogs, The one is a highly renowned concert pianist with a solid gold plated full grand piano in their little living room; why have more than two seats in the living room when you can have a grand piano? Went on a lovely nine mile bike ride around a pond. Checked out the downtown Oklahoma City area Day 36 - Lake Ouachiata AR 

Stayed a simple hotel, went to a dive bar, went to the movies (saw the best movie ever “Edge of Tomorrow”, seriously see it). Went to bed

Day 37 - 38 - Nashville TN

Honkeytonks, music, some good country food, really beautiful Airbnb (she gave us wine); our first Uber! 

Day 39 - 40 - Bardstown KY

Whiskey, Colonel Sanders (the real one), more whiskey, Haunted old jail cell B&B, aaaaaaand more whiskey

This was the trip of a lifetime. We were excited to be home, but we can’t wait to do it again. This trip was the  main instigator for us purchasing our Sonic RV. Spring 2018 looks like our first BIG trip with the RV, but for now we will have some awesome weekend trips. Anyone who has the opportunity to go cross country whether it be in an RV or like we did with just our loaded down Xterra, do it. You will never regret the experience. There are a lot of really beautiful places in the world (see other posts regarding the Caribbean), but you really don’t have to leave the country to see some of the most beautiful places.  The most common question we get after our trip is, where were your favorite places. To explain that I feel like I have to preface we had an awesome new experience everywhere we went so it’s hard to pick. Savannah was gorgeous with all the willow’s and the feeling of being in the South. Austin was such a different city (especially coming from Philly), really amazing to have real nature in a city and the planning to make it such a great walking city (take notes philly). Ventura CA was such a cool experience and we wished we had stayed there longer. Utah was actually our favorite place probably; Moab is the most different place we have ever experienced (look at that arches pic again.. we are under the arch). Our next trip we are thinking of going as far as Phoenix then exploring more of Arizona & Utah.  Our least favorites (we didn’t dislike anything on the trip so they are only least faves) would be Vegas & NOLA. Vegas was a really cool experience to be had, but I would never go back unless it was for a great show. NOLA was neat on Frenchman St, but anyone who comes to NOLA to go to Bourbon St is crazy to me. Maybe if I was 21 and with my girls I would feel differently, but at this point in my life, no thanks. We definitely enjoyed both, but were not our faves.  Please go cross country, you will not regret it!

[oovitus]

Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body.

Exclusive body transformation research: We analyzed a year’s worth of data from 1,000 nutrition coaching clients to find out how much effort it really takes to make meaningful change—to your body, your health, and even how you feel about yourself. These findings could shift the way you think about weight loss and health improvement forever. And most important, help you (or your clients) more easily achieve the sustainable results everyone wants. 

++++

There is no perfect person.

(No matter how awesome you are.)

Yet when many of us contemplate a health plan, weight loss program, or other lifestyle change, we start with the expectation that we need to be perfect.

But how could you be?

You have stress, and feelings, and previous habits, and maybe a job or school or kids or a pet, and days when you feel like crap. Plus, Netflix.

If perfection is required, then most of us might as well not even bother.

But what if changing your body isn’t a pass/fail scenario?

What if almost any effort—no matter how imperfect—could result in real, measurable progress?

Turns out, that’s not just a nice idea: It’s the truth.

Changing your body doesn’t require 100% consistency.

We’ve got the data to prove it.

Our team just finished crunching an insane amount of data from our nutrition coaching program where clients give us daily feedback.

12 months

1,000 clients

Nearly 1 MILLION data points

All to better understand how much effort it takes to make meaningful change.

Now, if you’re not familiar with our year-long coaching program for both men and women, here’s a snapshot of how it works: Clients check in every day and tell us whether or not they completed a workout (or other activity) and did “their habits.”

Habits are daily health practices—such as eating lean protein at each meal or consuming 5 servings of fruits and vegetables—that we give them every two weeks. These habits accumulate, and by the the end of the year, they’re incorporating about 25 in total. (Spoiler alert: This is how you change!)

They also regularly report their body measurements and answer progress surveys, where they tell us other important stuff, like how they’re feeling.

So, we looked at changes in our client’s bodies combined with how often they said they did their habits and workouts.

We focused on those who said losing weight was their top priority, and looked at how much weight (or body girth) they actually lost after a year.

And we asked:

How consistent do you have to be in order to make “good progress”?

What we discovered didn’t surprise us, but it might surprise you.

It could even inspire you to embrace your “imperfect” self, and make the (surprisingly small) changes that can transform your body and your life.

Surprise #1: Just putting in some effort—no matter how small—changes things.

What happens when people do their habits and workouts less than half of the time?

You might assume their efforts are a total waste.

You’d be wrong.

People lost weight anyway.

Clients who are less than 50% consistent—but stay in the program for the full year—wind up losing between 5-6% of their total body weight.

Now, 5-6% loss of body weight might not sound like much, but you can see the average weight loss for both men and women was 11 pounds. That’s sustained weight loss—something that stays with you, and something you can build on.

And people did it by kinda-sorta practicing some small healthy habits, not following rigid meal plans or extreme diets that eliminate entire food groups.

People also got healthier.

That’s because research suggests a 5-6% decrease in body weight can lead to:

better cardiovascular health

decreased cancer and diabetes risk

better sleep (with less apnea)

better mood

less inflammation

better immunity; and maybe best of all…

a zestier sex drive.

What does less-than-half consistency look like?

Let’s think about how this might play out in real life.

Maybe you eat a lot of fast food and packaged snacks. And your assigned habit is “eat more whole foods.”

If you eat four times per day—say, three meals and one snack—that means you’re eating 28 times a week. If just 12 of those meals or snacks were made of fresh, minimally processed foods, you’d be about 40% consistent.

This would be the equivalent of swapping out a fast food lunch for a green salad topped with lean protein every day, along with having a piece of fruit for a snack most days, but then changing nothing else.

And by the way, although we’re using 40% as our example here, there were certainly people who were 30%, 20%, and even just 10% consistent that achieved similar results, on average. Almost any consistent effort, applied over time, seems to be enough to move you forward.

Here’s another way to look at it.

Let’s say you want to eat more fruits and vegetables (another assigned habit in the PN Coaching program). If 100% consistency means you eat 5 servings of fruits and vegetables each day, that would be 35 servings per week.

If you were aiming for 40% consistency, you’d need to consume just 14 servings of produce in one week. Or an average of 2 servings per day.

What about workouts?

If doing something active every day means you’re being 100% consistent, then doing something active 40% of the time would require 2.8 activities. In real life, that might translate to two intense workouts, plus two long walks per week.

But remember, these are just examples.

Your goals will be relative to your starting point.

For instance, if you haven’t exercised in a year, 100% consistency might mean being active just three days a week. And as a result, 40% consistency would be just 1.2 weekly workouts.

If all of this sounds easy, you’re right.

It’s about learning to accept that better is better, and even a little effort can translate into real weight loss and health benefits.

Surprise #2: Showing up between 50-79% of the time actually makes a big difference.

50-79%: The beautiful balance between half-assing and getting results.

Now, here’s the magic zone between “not too difficult” and “making real progress”: somewhere between 50 and 79% consistent.

Our data showed no statistical difference between groups that hit this level of consistency, whether it was 50-59%, 60-69%, or 70-79%.

Wrap your head around that.

Not only do you not need to be “perfect” to get results, you don’t even need to be “pretty good.”

For example, by doing their habit practice and workouts at least half the time:

Men lost an average of 6 pounds more, compared to the guys who did their habits and workouts less.

Women dropped just one more pound (they weighed less to begin with), but they lost 4 more total inches.

A “habits at least half the time” approach also burned through belly fat, as both men and women shrunk their waists, moving them out of the high risk categories (35 inches of circumference for women; 40 inches for men) for heart disease, diabetes, and other metabolic health problems.

Surprise #3: Being at least 50% consistent with your health and lifestyle improvements might be easier than you think.

You don’t need to be a superstar.

With some small, manageable changes (especially if you get help and support from a coach), you—yes, even you, with the children and covered in dog hair and rushing to soccer practice—can be pretty darn consistent.

Most of our clients end up in the 50-79% consistent group (even though they often feel like they’re “not doing enough”).

Once again, think about what this might mean in the context of your life.

Maybe dinners at your house are nuts. The family is scrambling to get homework done, or get to extra-curricular activities; the teenager or toddler is complaining about the food; someone brought home greasy takeout, and it’s a whirlwind.

Right now, eating “whole foods” mindfully and slowly with the right portion size is so not happening for you.

But… what if you could figure out how to organize your breakfasts and lunches a little better—without a lot of life disruption?

If you nail a healthy breakfast and lunch, plus the occasional snack, you could hit your mark of eating nutritious foods at 17 out of 28 weekly meals. And boom… 60%.

Or perhaps you want to control your portions. At Precision Nutrition, one of our core habits is called “eating to 80% full.” This helps you naturally reduce your intake by learning to tune into hunger and fullness cues, and getting used to stopping when you’re satisfied, but not stuffed.

If your goal were eat to 80% full at breakfast, lunch, and dinner every day (21 meals per week), you’d be 60% consistent if you did that at only 13 meals.

Another example: Let’s say you love wine but want to drink less.

And let’s say that “100% consistent” is never drinking. (Wait… stop screaming. Stick with us here.)

If you normally have three glasses of wine each night, and you cut that down to one, you still get a daily Chardonnay, and you’ve knocked out two-thirds of your regular habit.

Perfect? No, but definitely better. And better is the goal.

In all these cases, you’ve got lots of wiggle room. And as the data shows, you’ll still come out ahead.

Surprise #4. Even super-dramatic changes don’t require 100% consistency.

As you may know, some PN clients achieve incredible body transformations.

Of course, if you’re after big changes, you’ll have to be more consistent, and make more tradeoffs or adjustments to your lifestyle.

But even so, you still don’t have to be perfect.

Our data show that being 80%-89% consistent with your nutrition and lifestyle habits can result in significant—and, more importantly, sustained—losses in body weight and waist size.

How does this level of consistency take shape in real life?

Let’s go back to our practice of eating nutritious meals, made of mostly whole, fresh, minimally processed foods with lots of good stuff in them. (What we call “PN-friendly.”)

If you eat 4 meals a day, again, that’s 28 meals a week. Achieving 80% consistency means about 22-23 meals are “PN-friendly.” And that means 5-6 meals might be “less optimal.”

Now suppose you’re trying to cut out desserts.

If you’re used to eating dessert every evening, then 80% consistent would mean skipping dessert about 5-6 times over the course of the week.

That’s a big change, but it doesn’t mean total dessert deprivation. You’d still have 1-2 desserts to enjoy each week, and the rest of the week is highly consistent. Double win!

Surprise #5: People’s actual circumstances didn’t determine what they were able to do.

You’d think having particular demands on you would make it harder to stick to your habits.

That’s why we ask our clients about things like their work schedule, whether they have kids, whether they travel a lot, and/or how much stress they feel.

In fact, there was no correlation between how much stress people felt at home or at work, or how well they said they were coping with that stress, and the results they got.

In other words, no matter what a dumpster fire of flaming stress some people’s lives were… if they were able to figure out how to take small, meaningful actions day to day, they were able to be consistent anyway.

This often meant having creative solutions, like:

Eating the same meal for breakfast and lunch, rather than prepping two separate ones.

Getting meal or grocery delivery, if they could afford it.

Enlisting older kids into shopping and meal prep help.

And so on.

It also meant knowing how to scale back a little—rather than completely shutting down—whenever things didn’t go as scheduled.   

For example, imagine you sleep through your alarm, or drop a carton of eggs on the floor at breakfast. Suddenly, you have no time to get to the gym.

Instead of skipping your workout all together, you can turn a walk with the baby in the stroller or a trip to the playground into the “workout.” It may not have been what you planned, but you still got some exercise.

This is called adjusting the dial, and it helps you stay consistent, even when life gets messy.

You can apply this concept to not only your exercise habits (shown in the “dial” illustration below), but also to your eating and overall wellness habits. (Learn more about the “dial method”.)

As you devise these work-arounds, your consistency is sure to improve, as will your results. In fact, some of our clients became so good at this they were able to achieve an astounding 90-100% consistency.

And again, their increased effort paid off, with more weight and inches lost.

To be sure, this level of consistency isn’t doable for everyone. And that’s okay.

Not all of us desire to work this hard or live with all the tradeoffs it requires—or even care about such dramatic physique changes. (For more, see The Cost of Getting Lean.)

But even so, 17% of our clients were able to hit this mark. And they did it by adding one habit at a time and building from there. Just like everyone else.

Now… have a look at the results from all groups together, and take note. It provides a nice visual of how improvements in consistency truly drive change. (Have we made our point yet?)

Surprise #6: Just making some effort—however inconsistent and  imperfect—can make you feel better about how your body looks, feels and moves.

Consistency creates confidence.

Many forms of progress are invisible to the bathroom scale.

That’s why we include a 13-question “resilience index” in our PN Coaching program. We ask clients to tell us how they feel, by indicating how strongly they agree or disagree with statements like:

I’m the person I want to be.

I lead a meaningful and purposeful life.

I feel good about how my body looks.

I feel healthy and physically thriving.

I feel confident in my ability to take charge of my life.

What we found:

The more consistent people were, the better they felt about life in general.

In part, this happens because people feel good about the changes they see in their bodies, such as less pain, more fitness, and the ability to do more movements, more easily.

But it also happens because people are acting on their own behalf.

We gain positive energy, confidence, and resilience after and because we act, not the other way around.

Even a small boost in confidence might mean:

You walk into a gym for the first time.

You try a new exercise.

You say hi to that attractive person.

You dress better.

You take on a physical challenge, like a race.

You consider a more active vacation, like a hiking trip.

You finally wear that bathing suit, or take off your shirt, at the beach.

You ask for what you need and want, or say no to what you don’t want.

You take care better care of you.

And each action you take only creates more action.

No perfection required.

You can still become, at last, the healthy, thriving, confident person you’ve wanted to be—just by putting in whatever effort you’ve got.

Whether that’s 40%, 60%, or 80%, your best really is good enough.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that helps them adopt simple but effective habits they can sustain—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.

Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body. appeared first on Precision Nutrition.

Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body. published first on

[oovitus]

Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body.

Exclusive body transformation research: We analyzed a year’s worth of data from 1,000 nutrition coaching clients to find out how much effort it really takes to make meaningful change—to your body, your health, and even how you feel about yourself. These findings could shift the way you think about weight loss and health improvement forever. And most important, help you (or your clients) more easily achieve the sustainable results everyone wants. 

++++

There is no perfect person.

(No matter how awesome you are.)

Yet when many of us contemplate a health plan, weight loss program, or other lifestyle change, we start with the expectation that we need to be perfect.

But how could you be?

You have stress, and feelings, and previous habits, and maybe a job or school or kids or a pet, and days when you feel like crap. Plus, Netflix.

If perfection is required, then most of us might as well not even bother.

But what if changing your body isn’t a pass/fail scenario?

What if almost any effort—no matter how imperfect—could result in real, measurable progress?

Turns out, that’s not just a nice idea: It’s the truth.

Changing your body doesn’t require 100% consistency.

We’ve got the data to prove it.

Our team just finished crunching an insane amount of data from our nutrition coaching program where clients give us daily feedback.

12 months

1,000 clients

Nearly 1 MILLION data points

All to better understand how much effort it takes to make meaningful change.

Now, if you’re not familiar with our year-long coaching program for both men and women, here’s a snapshot of how it works: Clients check in every day and tell us whether or not they completed a workout (or other activity) and did “their habits.”

Habits are daily health practices—such as eating lean protein at each meal or consuming 5 servings of fruits and vegetables—that we give them every two weeks. These habits accumulate, and by the the end of the year, they’re incorporating about 25 in total. (Spoiler alert: This is how you change!)

They also regularly report their body measurements and answer progress surveys, where they tell us other important stuff, like how they’re feeling.

So, we looked at changes in our client’s bodies combined with how often they said they did their habits and workouts.

We focused on those who said losing weight was their top priority, and looked at how much weight (or body girth) they actually lost after a year.

And we asked:

How consistent do you have to be in order to make “good progress”?

What we discovered didn’t surprise us, but it might surprise you.

It could even inspire you to embrace your “imperfect” self, and make the (surprisingly small) changes that can transform your body and your life.

Surprise #1: Just putting in some effort—no matter how small—changes things.

What happens when people do their habits and workouts less than half of the time?

You might assume their efforts are a total waste.

You’d be wrong.

People lost weight anyway.

Clients who are less than 50% consistent—but stay in the program for the full year—wind up losing between 5-6% of their total body weight.

Now, 5-6% loss of body weight might not sound like much, but you can see the average weight loss for both men and women was 11 pounds. That’s sustained weight loss—something that stays with you, and something you can build on.

And people did it by kinda-sorta practicing some small healthy habits, not following rigid meal plans or extreme diets that eliminate entire food groups.

People also got healthier.

That’s because research suggests a 5-6% decrease in body weight can lead to:

better cardiovascular health

decreased cancer and diabetes risk

better sleep (with less apnea)

better mood

less inflammation

better immunity; and maybe best of all…

a zestier sex drive.

What does less-than-half consistency look like?

Let’s think about how this might play out in real life.

Maybe you eat a lot of fast food and packaged snacks. And your assigned habit is “eat more whole foods.”

If you eat four times per day—say, three meals and one snack—that means you’re eating 28 times a week. If just 12 of those meals or snacks were made of fresh, minimally processed foods, you’d be about 40% consistent.

This would be the equivalent of swapping out a fast food lunch for a green salad topped with lean protein every day, along with having a piece of fruit for a snack most days, but then changing nothing else.

And by the way, although we’re using 40% as our example here, there were certainly people who were 30%, 20%, and even just 10% consistent that achieved similar results, on average. Almost any consistent effort, applied over time, seems to be enough to move you forward.

Here’s another way to look at it.

Let’s say you want to eat more fruits and vegetables (another assigned habit in the PN Coaching program). If 100% consistency means you eat 5 servings of fruits and vegetables each day, that would be 35 servings per week.

If you were aiming for 40% consistency, you’d need to consume just 14 servings of produce in one week. Or an average of 2 servings per day.

What about workouts?

If doing something active every day means you’re being 100% consistent, then doing something active 40% of the time would require 2.8 activities. In real life, that might translate to two intense workouts, plus two long walks per week.

But remember, these are just examples.

Your goals will be relative to your starting point.

For instance, if you haven’t exercised in a year, 100% consistency might mean being active just three days a week. And as a result, 40% consistency would be just 1.2 weekly workouts.

If all of this sounds easy, you’re right.

It’s about learning to accept that better is better, and even a little effort can translate into real weight loss and health benefits.

Surprise #2: Showing up between 50-79% of the time actually makes a big difference.

50-79%: The beautiful balance between half-assing and getting results.

Now, here’s the magic zone between “not too difficult” and “making real progress”: somewhere between 50 and 79% consistent.

Our data showed no statistical difference between groups that hit this level of consistency, whether it was 50-59%, 60-69%, or 70-79%.

Wrap your head around that.

Not only do you not need to be “perfect” to get results, you don’t even need to be “pretty good.”

For example, by doing their habit practice and workouts at least half the time:

Men lost an average of 6 pounds more, compared to the guys who did their habits and workouts less.

Women dropped just one more pound (they weighed less to begin with), but they lost 4 more total inches.

A “habits at least half the time” approach also burned through belly fat, as both men and women shrunk their waists, moving them out of the high risk categories (35 inches of circumference for women; 40 inches for men) for heart disease, diabetes, and other metabolic health problems.

Surprise #3: Being at least 50% consistent with your health and lifestyle improvements might be easier than you think.

You don’t need to be a superstar.

With some small, manageable changes (especially if you get help and support from a coach), you—yes, even you, with the children and covered in dog hair and rushing to soccer practice—can be pretty darn consistent.

Most of our clients end up in the 50-79% consistent group (even though they often feel like they’re “not doing enough”).

Once again, think about what this might mean in the context of your life.

Maybe dinners at your house are nuts. The family is scrambling to get homework done, or get to extra-curricular activities; the teenager or toddler is complaining about the food; someone brought home greasy takeout, and it’s a whirlwind.

Right now, eating “whole foods” mindfully and slowly with the right portion size is so not happening for you.

But… what if you could figure out how to organize your breakfasts and lunches a little better—without a lot of life disruption?

If you nail a healthy breakfast and lunch, plus the occasional snack, you could hit your mark of eating nutritious foods at 17 out of 28 weekly meals. And boom… 60%.

Or perhaps you want to control your portions. At Precision Nutrition, one of our core habits is called “eating to 80% full.” This helps you naturally reduce your intake by learning to tune into hunger and fullness cues, and getting used to stopping when you’re satisfied, but not stuffed.

If your goal were eat to 80% full at breakfast, lunch, and dinner every day (21 meals per week), you’d be 60% consistent if you did that at only 13 meals.

Another example: Let’s say you love wine but want to drink less.

And let’s say that “100% consistent” is never drinking. (Wait… stop screaming. Stick with us here.)

If you normally have three glasses of wine each night, and you cut that down to one, you still get a daily Chardonnay, and you’ve knocked out two-thirds of your regular habit.

Perfect? No, but definitely better. And better is the goal.

In all these cases, you’ve got lots of wiggle room. And as the data shows, you’ll still come out ahead.

Surprise #4. Even super-dramatic changes don’t require 100% consistency.

As you may know, some PN clients achieve incredible body transformations.

Of course, if you’re after big changes, you’ll have to be more consistent, and make more tradeoffs or adjustments to your lifestyle.

But even so, you still don’t have to be perfect.

Our data show that being 80%-89% consistent with your nutrition and lifestyle habits can result in significant—and, more importantly, sustained—losses in body weight and waist size.

How does this level of consistency take shape in real life?

Let’s go back to our practice of eating nutritious meals, made of mostly whole, fresh, minimally processed foods with lots of good stuff in them. (What we call “PN-friendly.”)

If you eat 4 meals a day, again, that’s 28 meals a week. Achieving 80% consistency means about 22-23 meals are “PN-friendly.” And that means 5-6 meals might be “less optimal.”

Now suppose you’re trying to cut out desserts.

If you’re used to eating dessert every evening, then 80% consistent would mean skipping dessert about 5-6 times over the course of the week.

That’s a big change, but it doesn’t mean total dessert deprivation. You’d still have 1-2 desserts to enjoy each week, and the rest of the week is highly consistent. Double win!

Surprise #5: People’s actual circumstances didn’t determine what they were able to do.

You’d think having particular demands on you would make it harder to stick to your habits.

That’s why we ask our clients about things like their work schedule, whether they have kids, whether they travel a lot, and/or how much stress they feel.

In fact, there was no correlation between how much stress people felt at home or at work, or how well they said they were coping with that stress, and the results they got.

In other words, no matter what a dumpster fire of flaming stress some people’s lives were… if they were able to figure out how to take small, meaningful actions day to day, they were able to be consistent anyway.

This often meant having creative solutions, like:

Eating the same meal for breakfast and lunch, rather than prepping two separate ones.

Getting meal or grocery delivery, if they could afford it.

Enlisting older kids into shopping and meal prep help.

And so on.

It also meant knowing how to scale back a little—rather than completely shutting down—whenever things didn’t go as scheduled.   

For example, imagine you sleep through your alarm, or drop a carton of eggs on the floor at breakfast. Suddenly, you have no time to get to the gym.

Instead of skipping your workout all together, you can turn a walk with the baby in the stroller or a trip to the playground into the “workout.” It may not have been what you planned, but you still got some exercise.

This is called adjusting the dial, and it helps you stay consistent, even when life gets messy.

You can apply this concept to not only your exercise habits (shown in the “dial” illustration below), but also to your eating and overall wellness habits. (Learn more about the “dial method”.)

As you devise these work-arounds, your consistency is sure to improve, as will your results. In fact, some of our clients became so good at this they were able to achieve an astounding 90-100% consistency.

And again, their increased effort paid off, with more weight and inches lost.

To be sure, this level of consistency isn’t doable for everyone. And that’s okay.

Not all of us desire to work this hard or live with all the tradeoffs it requires—or even care about such dramatic physique changes. (For more, see The Cost of Getting Lean.)

But even so, 17% of our clients were able to hit this mark. And they did it by adding one habit at a time and building from there. Just like everyone else.

Now… have a look at the results from all groups together, and take note. It provides a nice visual of how improvements in consistency truly drive change. (Have we made our point yet?)

Surprise #6: Just making some effort—however inconsistent and  imperfect—can make you feel better about how your body looks, feels and moves.

Consistency creates confidence.

Many forms of progress are invisible to the bathroom scale.

That’s why we include a 13-question “resilience index” in our PN Coaching program. We ask clients to tell us how they feel, by indicating how strongly they agree or disagree with statements like:

I’m the person I want to be.

I lead a meaningful and purposeful life.

I feel good about how my body looks.

I feel healthy and physically thriving.

I feel confident in my ability to take charge of my life.

What we found:

The more consistent people were, the better they felt about life in general.

In part, this happens because people feel good about the changes they see in their bodies, such as less pain, more fitness, and the ability to do more movements, more easily.

But it also happens because people are acting on their own behalf.

We gain positive energy, confidence, and resilience after and because we act, not the other way around.

Even a small boost in confidence might mean:

You walk into a gym for the first time.

You try a new exercise.

You say hi to that attractive person.

You dress better.

You take on a physical challenge, like a race.

You consider a more active vacation, like a hiking trip.

You finally wear that bathing suit, or take off your shirt, at the beach.

You ask for what you need and want, or say no to what you don’t want.

You take care better care of you.

And each action you take only creates more action.

No perfection required.

You can still become, at last, the healthy, thriving, confident person you’ve wanted to be—just by putting in whatever effort you’ve got.

Whether that’s 40%, 60%, or 80%, your best really is good enough.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that helps them adopt simple but effective habits they can sustain—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.

Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body. appeared first on Precision Nutrition.

Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body. published first on

[oovitus]

Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body.

Exclusive body transformation research: We analyzed a year’s worth of data from 1,000 nutrition coaching clients to find out how much effort it really takes to make meaningful change—to your body, your health, and even how you feel about yourself. These findings could shift the way you think about weight loss and health improvement forever. And most important, help you (or your clients) more easily achieve the sustainable results everyone wants. 

++++

There is no perfect person.

(No matter how awesome you are.)

Yet when many of us contemplate a health plan, weight loss program, or other lifestyle change, we start with the expectation that we need to be perfect.

But how could you be?

You have stress, and feelings, and previous habits, and maybe a job or school or kids or a pet, and days when you feel like crap. Plus, Netflix.

If perfection is required, then most of us might as well not even bother.

But what if changing your body isn’t a pass/fail scenario?

What if almost any effort—no matter how imperfect—could result in real, measurable progress?

Turns out, that’s not just a nice idea: It’s the truth.

Changing your body doesn’t require 100% consistency.

We’ve got the data to prove it.

Our team just finished crunching an insane amount of data from our nutrition coaching program where clients give us daily feedback.

12 months

1,000 clients

Nearly 1 MILLION data points

All to better understand how much effort it takes to make meaningful change.

Now, if you’re not familiar with our year-long coaching program for both men and women, here’s a snapshot of how it works: Clients check in every day and tell us whether or not they completed a workout (or other activity) and did “their habits.”

Habits are daily health practices—such as eating lean protein at each meal or consuming 5 servings of fruits and vegetables—that we give them every two weeks. These habits accumulate, and by the the end of the year, they’re incorporating about 25 in total. (Spoiler alert: This is how you change!)

They also regularly report their body measurements and answer progress surveys, where they tell us other important stuff, like how they’re feeling.

So, we looked at changes in our client’s bodies combined with how often they said they did their habits and workouts.

We focused on those who said losing weight was their top priority, and looked at how much weight (or body girth) they actually lost after a year.

And we asked:

How consistent do you have to be in order to make “good progress”?

What we discovered didn’t surprise us, but it might surprise you.

It could even inspire you to embrace your “imperfect” self, and make the (surprisingly small) changes that can transform your body and your life.

Surprise #1: Just putting in some effort—no matter how small—changes things.

What happens when people do their habits and workouts less than half of the time?

You might assume their efforts are a total waste.

You’d be wrong.

People lost weight anyway.

Clients who are less than 50% consistent—but stay in the program for the full year—wind up losing between 5-6% of their total body weight.

Now, 5-6% loss of body weight might not sound like much, but you can see the average weight loss for both men and women was 11 pounds. That’s sustained weight loss—something that stays with you, and something you can build on.

And people did it by kinda-sorta practicing some small healthy habits, not following rigid meal plans or extreme diets that eliminate entire food groups.

People also got healthier.

That’s because research suggests a 5-6% decrease in body weight can lead to:

better cardiovascular health

decreased cancer and diabetes risk

better sleep (with less apnea)

better mood

less inflammation

better immunity; and maybe best of all…

a zestier sex drive.

What does less-than-half consistency look like?

Let’s think about how this might play out in real life.

Maybe you eat a lot of fast food and packaged snacks. And your assigned habit is “eat more whole foods.”

If you eat four times per day—say, three meals and one snack—that means you’re eating 28 times a week. If just 12 of those meals or snacks were made of fresh, minimally processed foods, you’d be about 40% consistent.

This would be the equivalent of swapping out a fast food lunch for a green salad topped with lean protein every day, along with having a piece of fruit for a snack most days, but then changing nothing else.

And by the way, although we’re using 40% as our example here, there were certainly people who were 30%, 20%, and even just 10% consistent that achieved similar results, on average. Almost any consistent effort, applied over time, seems to be enough to move you forward.

Here’s another way to look at it.

Let’s say you want to eat more fruits and vegetables (another assigned habit in the PN Coaching program). If 100% consistency means you eat 5 servings of fruits and vegetables each day, that would be 35 servings per week.

If you were aiming for 40% consistency, you’d need to consume just 14 servings of produce in one week. Or an average of 2 servings per day.

What about workouts?

If doing something active every day means you’re being 100% consistent, then doing something active 40% of the time would require 2.8 activities. In real life, that might translate to two intense workouts, plus two long walks per week.

But remember, these are just examples.

Your goals will be relative to your starting point.

For instance, if you haven’t exercised in a year, 100% consistency might mean being active just three days a week. And as a result, 40% consistency would be just 1.2 weekly workouts.

If all of this sounds easy, you’re right.

It’s about learning to accept that better is better, and even a little effort can translate into real weight loss and health benefits.

Surprise #2: Showing up between 50-79% of the time actually makes a big difference.

50-79%: The beautiful balance between half-assing and getting results.

Now, here’s the magic zone between “not too difficult” and “making real progress”: somewhere between 50 and 79% consistent.

Our data showed no statistical difference between groups that hit this level of consistency, whether it was 50-59%, 60-69%, or 70-79%.

Wrap your head around that.

Not only do you not need to be “perfect” to get results, you don’t even need to be “pretty good.”

For example, by doing their habit practice and workouts at least half the time:

Men lost an average of 6 pounds more, compared to the guys who did their habits and workouts less.

Women dropped just one more pound (they weighed less to begin with), but they lost 4 more total inches.

A “habits at least half the time” approach also burned through belly fat, as both men and women shrunk their waists, moving them out of the high risk categories (35 inches of circumference for women; 40 inches for men) for heart disease, diabetes, and other metabolic health problems.

Surprise #3: Being at least 50% consistent with your health and lifestyle improvements might be easier than you think.

You don’t need to be a superstar.

With some small, manageable changes (especially if you get help and support from a coach), you—yes, even you, with the children and covered in dog hair and rushing to soccer practice—can be pretty darn consistent.

Most of our clients end up in the 50-79% consistent group (even though they often feel like they’re “not doing enough”).

Once again, think about what this might mean in the context of your life.

Maybe dinners at your house are nuts. The family is scrambling to get homework done, or get to extra-curricular activities; the teenager or toddler is complaining about the food; someone brought home greasy takeout, and it’s a whirlwind.

Right now, eating “whole foods” mindfully and slowly with the right portion size is so not happening for you.

But… what if you could figure out how to organize your breakfasts and lunches a little better—without a lot of life disruption?

If you nail a healthy breakfast and lunch, plus the occasional snack, you could hit your mark of eating nutritious foods at 17 out of 28 weekly meals. And boom… 60%.

Or perhaps you want to control your portions. At Precision Nutrition, one of our core habits is called “eating to 80% full.” This helps you naturally reduce your intake by learning to tune into hunger and fullness cues, and getting used to stopping when you’re satisfied, but not stuffed.

If your goal were eat to 80% full at breakfast, lunch, and dinner every day (21 meals per week), you’d be 60% consistent if you did that at only 13 meals.

Another example: Let’s say you love wine but want to drink less.

And let’s say that “100% consistent” is never drinking. (Wait… stop screaming. Stick with us here.)

If you normally have three glasses of wine each night, and you cut that down to one, you still get a daily Chardonnay, and you’ve knocked out two-thirds of your regular habit.

Perfect? No, but definitely better. And better is the goal.

In all these cases, you’ve got lots of wiggle room. And as the data shows, you’ll still come out ahead.

Surprise #4. Even super-dramatic changes don’t require 100% consistency.

As you may know, some PN clients achieve incredible body transformations.

Of course, if you’re after big changes, you’ll have to be more consistent, and make more tradeoffs or adjustments to your lifestyle.

But even so, you still don’t have to be perfect.

Our data show that being 80%-89% consistent with your nutrition and lifestyle habits can result in significant—and, more importantly, sustained—losses in body weight and waist size.

How does this level of consistency take shape in real life?

Let’s go back to our practice of eating nutritious meals, made of mostly whole, fresh, minimally processed foods with lots of good stuff in them. (What we call “PN-friendly.”)

If you eat 4 meals a day, again, that’s 28 meals a week. Achieving 80% consistency means about 22-23 meals are “PN-friendly.” And that means 5-6 meals might be “less optimal.”

Now suppose you’re trying to cut out desserts.

If you’re used to eating dessert every evening, then 80% consistent would mean skipping dessert about 5-6 times over the course of the week.

That’s a big change, but it doesn’t mean total dessert deprivation. You’d still have 1-2 desserts to enjoy each week, and the rest of the week is highly consistent. Double win!

Surprise #5: People’s actual circumstances didn’t determine what they were able to do.

You’d think having particular demands on you would make it harder to stick to your habits.

That’s why we ask our clients about things like their work schedule, whether they have kids, whether they travel a lot, and/or how much stress they feel.

In fact, there was no correlation between how much stress people felt at home or at work, or how well they said they were coping with that stress, and the results they got.

In other words, no matter what a dumpster fire of flaming stress some people’s lives were… if they were able to figure out how to take small, meaningful actions day to day, they were able to be consistent anyway.

This often meant having creative solutions, like:

Eating the same meal for breakfast and lunch, rather than prepping two separate ones.

Getting meal or grocery delivery, if they could afford it.

Enlisting older kids into shopping and meal prep help.

And so on.

It also meant knowing how to scale back a little—rather than completely shutting down—whenever things didn’t go as scheduled.   

For example, imagine you sleep through your alarm, or drop a carton of eggs on the floor at breakfast. Suddenly, you have no time to get to the gym.

Instead of skipping your workout all together, you can turn a walk with the baby in the stroller or a trip to the playground into the “workout.” It may not have been what you planned, but you still got some exercise.

This is called adjusting the dial, and it helps you stay consistent, even when life gets messy.

You can apply this concept to not only your exercise habits (shown in the “dial” illustration below), but also to your eating and overall wellness habits. (Learn more about the “dial method”.)

As you devise these work-arounds, your consistency is sure to improve, as will your results. In fact, some of our clients became so good at this they were able to achieve an astounding 90-100% consistency.

And again, their increased effort paid off, with more weight and inches lost.

To be sure, this level of consistency isn’t doable for everyone. And that’s okay.

Not all of us desire to work this hard or live with all the tradeoffs it requires—or even care about such dramatic physique changes. (For more, see The Cost of Getting Lean.)

But even so, 17% of our clients were able to hit this mark. And they did it by adding one habit at a time and building from there. Just like everyone else.

Now… have a look at the results from all groups together, and take note. It provides a nice visual of how improvements in consistency truly drive change. (Have we made our point yet?)

Surprise #6: Just making some effort—however inconsistent and  imperfect—can make you feel better about how your body looks, feels and moves.

Consistency creates confidence.

Many forms of progress are invisible to the bathroom scale.

That’s why we include a 13-question “resilience index” in our PN Coaching program. We ask clients to tell us how they feel, by indicating how strongly they agree or disagree with statements like:

I’m the person I want to be.

I lead a meaningful and purposeful life.

I feel good about how my body looks.

I feel healthy and physically thriving.

I feel confident in my ability to take charge of my life.

What we found:

The more consistent people were, the better they felt about life in general.

In part, this happens because people feel good about the changes they see in their bodies, such as less pain, more fitness, and the ability to do more movements, more easily.

But it also happens because people are acting on their own behalf.

We gain positive energy, confidence, and resilience after and because we act, not the other way around.

Even a small boost in confidence might mean:

You walk into a gym for the first time.

You try a new exercise.

You say hi to that attractive person.

You dress better.

You take on a physical challenge, like a race.

You consider a more active vacation, like a hiking trip.

You finally wear that bathing suit, or take off your shirt, at the beach.

You ask for what you need and want, or say no to what you don’t want.

You take care better care of you.

And each action you take only creates more action.

No perfection required.

You can still become, at last, the healthy, thriving, confident person you’ve wanted to be—just by putting in whatever effort you’ve got.

Whether that’s 40%, 60%, or 80%, your best really is good enough.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that helps them adopt simple but effective habits they can sustain—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.

Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body. appeared first on Precision Nutrition.

Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body. published first on https://storeseapharmacy.tumblr.com

[oovitus]

Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body.

Exclusive body transformation research: We analyzed a year’s worth of data from 1,000 nutrition coaching clients to find out how much effort it really takes to make meaningful change—to your body, your health, and even how you feel about yourself. These findings could shift the way you think about weight loss and health improvement forever. And most important, help you (or your clients) more easily achieve the sustainable results everyone wants. 

++++

There is no perfect person.

(No matter how awesome you are.)

Yet when many of us contemplate a health plan, weight loss program, or other lifestyle change, we start with the expectation that we need to be perfect.

But how could you be?

You have stress, and feelings, and previous habits, and maybe a job or school or kids or a pet, and days when you feel like crap.

If perfection is required, then most of us might as well not even bother.

But what if changing your body isn’t a pass/fail scenario?

What if almost any effort—no matter how imperfect—could result in real, measurable progress?

Turns out, that’s not just a nice idea: It’s the truth.

Changing your body doesn’t require 100% consistency.

We’ve got the data to prove it.

Our team just finished crunching an insane amount of data from our nutrition coaching program where clients give us daily feedback.

12 months

1,000 clients

Nearly one MILLION data points

All to better understand how much effort it takes to make meaningful change.

Now, if you’re not familiar with our year-long coaching program for both men and women, here’s a snapshot of how it works:

Clients check in every day and tell us whether or not they completed a workout (or other activity) and did “their habits.”

Habits are daily health practices—such as eating lean protein at each meal or consuming 5 servings of fruits and vegetables—that we give them every two weeks. These habits accumulate, and by the the end of the year, they’re incorporating about 25 in total. (Spoiler alert: That’s how you change!)

They also regularly report their body measurements and answer progress surveys, where they tell us other important stuff, like how they’re feeling.

So, we looked at changes in our client’s bodies combined with how often they said they did their habits and workouts.

We focused on those who said losing weight was their top priority, and looked at how much weight (or body girth) they actually lost after a year.

And we asked:

How consistent do you have to be in order to make “good progress”?

What we discovered didn’t surprise us, but it might surprise you.

It could even inspire you to embrace your “imperfect” self, and make the (surprisingly small) changes that can transform your body and your life.

Surprise #1: Just putting in some effort—no matter how small—changes things.

What happens to people who do their habits and workouts less than half of the time?

You might assume their efforts are a total waste.

You’d be wrong.

People lost weight anyway.

Clients who are less than 50% consistent—but stay in the program for the full year—wind up losing between 5-6% of their total body weight.

Now, 5-6% loss of body weight might not sound like much, but you can see the average weight loss for both men and women was 11 pounds. That’s sustained weight loss—something that stays with you, and something you can build on.

And people did it by kinda-sorta practicing some small healthy habits, not following rigid meal plans or extreme diets that eliminate entire food groups.

People also got healthier.

That’s because research suggests a 5-6% decrease in body weight can lead to:

better cardiovascular health

decreased cancer and diabetes risk

better sleep (with less apnea)

better mood

less inflammation

better immunity; and maybe best of all…

a zestier sex drive.

What does less-than-half consistency look like?

Let’s think about how this might play out in real life.

Maybe you eat a lot of fast food and packaged snacks. And your assigned habit is “eat more whole foods.”

If you eat four times per day—say, three meals and one snack—that means you’re eating 28 times a week. If just 12 of those meals or snacks were made of fresh, minimally processed foods, you’d be about 40% consistent.

This would be the equivalent of swapping out a fast food lunch for a green salad topped with lean protein every day, along with having a piece of fruit for a snack most days, but then changing nothing else.

And by the way, although we’re using 40% as our example here, there were certainly people who were 30%, 20%, and even just 10% consistent that achieved similar results, on average. Almost any consistent effort, applied over time, seems to be enough to move you forward.

Here’s another way to look at it.

Let’s say you want to eat more fruits and vegetables (another assigned habit in the PN Coaching program). If 100% consistency means you eat 5 servings of fruits and vegetables each day, that would be 35 servings per week.

If you were aiming for 40% consistency, you’d need to consume just 14 servings of produce in one week. Or an average of 2 servings per day.

What about workouts?

If doing something active every day means you’re being 100% consistent, then doing something active 40% of the time would require 2.8 activities. In real life, that might translate to two intense workouts, plus two long walks per week.

But remember, these are just examples.

Your goals will be relative to your starting point.

For instance, if you haven’t exercised in a year, 100% consistency might mean being active just three days a week. And as a result, 40% consistency would be just 1.2 weekly workouts.

If all of this sounds easy, you’re right.

It’s about learning to accept that better is better, and even a little effort can translate into real weight loss and health benefits.

Surprise #2: Showing up between 50-79% of the time actually makes a big difference.

50-79%: The beautiful balance between half-assing and getting results.

Now, here’s the magic zone between “not too difficult” and “making real progress”: somewhere between 50 and 79% consistent.

Our data showed no statistical difference between groups that hit this level of consistency, whether it was 50-59%, 60-69%, or 70-79%.

Wrap your head around that.

Not only do you not need to be “perfect” to get results, you don’t even need to be “pretty good.”

For example, by doing their habit practice and workouts at least half the time:

Men lost an average of 6 pounds more, compared to the guys who did their habits and workouts less.

Women dropped just one more pound (they weighed less to begin with), but they lost 4 more total inches.

A “habits at least half the time” approach also burned through belly fat, as both men and women shrunk their waists, moving them out of the high risk categories (35 inches of circumference for women; 40 inches for men) for heart disease, diabetes, and other metabolic health problems.

Surprise #3: Being at least 50% consistent with your health and lifestyle improvements might be easier than you think.

You don’t need to be a superstar.

With some small, manageable changes (especially if you get help and support from a coach), you—yes, even you, with the children and covered in dog hair and rushing to soccer practice—can be pretty darn consistent.

Most of our clients end up in the 50-79% consistent group (even though they often feel like they’re “not doing enough”).

Once again, think about what this might mean in the context of your life.

Maybe dinners at your house are nuts. The family is scrambling to get homework done, or get to extra-curricular activities; the teenager or toddler is complaining about the food; someone brought home greasy takeout, and it’s a whirlwind.

Right now, eating “whole foods” mindfully and slowly with the right portion size is so not happening for you.

But… what if you could figure out how to organize your breakfasts and lunches a little better—without a lot of life disruption?

If you nail a healthy breakfast and lunch, plus the occasional snack, you could hit your mark of eating nutritious foods at 17 out of 28 weekly meals. And boom… 60%.

Or perhaps you want to control your portions. At Precision Nutrition, one of our core habits is called “eating to 80% full.” This helps you naturally reduce your intake by learning to tune into hunger and fullness cues, and getting used to stopping when you’re satisfied, but not stuffed.

If your goal were eat to 80% full at breakfast, lunch, and dinner every day (21 meals per week), you’d be 60% consistent if you did that at only 13 meals.

Another example: Let’s say you love wine but want to drink less.

And let’s say that “100% consistent” is never drinking. (Wait… stop screaming. Stick with us here.)

If you normally have three glasses of wine each night, and you cut that down to one, you still get a daily Chardonnay, and you’ve knocked out two-thirds of your regular habit.

Perfect? No, but definitely better. And better is the goal.

In all these cases, you’ve got lots of wiggle room. And as the data shows, you’ll still come out ahead.

Surprise #4. Even super-dramatic changes don’t require 100% consistency.

As you may know, some PN clients achieve incredible body transformations.

Of course, if you’re after big changes, you’ll have to be more consistent, and make more tradeoffs or adjustments to your lifestyle.

But even so, you still don’t have to be perfect.

Our data show that being 80%-89% consistent with your nutrition and lifestyle habits can result in significant—and, more importantly, sustained—losses in body weight and waist size.

How does this level of consistency take shape in real life?

Let’s go back to our practice of eating nutritious meals, made of mostly whole, fresh, minimally processed foods with lots of good stuff in them. (What we call “PN-friendly.”)

If you eat 4 meals a day, again, that’s 28 meals a week. Achieving 80% consistency means about 22-23 meals are “PN-friendly.” And that means 5-6 meals might be “less optimal.”

Now suppose you’re trying to cut out desserts.

If you’re used to eating dessert every evening, then 80% consistent would mean skipping dessert about 5-6 times over the course of the week.

That’s a big change, but it doesn’t mean total dessert deprivation. You’d still have 1-2 desserts to enjoy each week, and the rest of the week is highly consistent. Double win!

Surprise #5: People’s actual circumstances didn’t determine what they were able to do.

You’d think having particular demands on you would make it harder to stick to your habits.

That’s why we ask our clients about things like their work schedule, whether they have kids, whether they travel a lot, and/or how much stress they feel.

In fact, there was no correlation between how much stress people felt at home or at work, or how well they said they were coping with that stress, and the results they got.

In other words, no matter what a dumpster fire of flaming stress some people’s lives were… if they were able to figure out how to take small, meaningful actions day to day, they were able to be consistent anyway.

This often meant having creative solutions, like:

Eating the same meal for breakfast and lunch, rather than prepping two separate ones.

Getting meal or grocery delivery, if they could afford it.

Enlisting older kids into shopping and meal prep help.

And so on.

It also meant knowing how to scale back a little—rather than completely shutting down—whenever things didn’t go as scheduled.   

For example, imagine you sleep through your alarm, or drop a carton of eggs on the floor at breakfast. Suddenly, you have no time to get to the gym.

Instead of skipping your workout all together, you can turn a walk with the baby in the stroller or a trip to the playground into the “workout.” It may not have been what you planned, but you still got some exercise.

This is called adjusting the dial, and it helps you stay consistent, even when life gets messy.

You can apply this concept to not only your exercise habits (shown in the “dial” illustration below), but also to your eating and overall wellness habits. (Learn more about the “dial method”.)

As you devise these work-arounds, your consistency is sure to improve, as will your results. In fact, some of our clients became so good at this they were able to achieve an astounding 90-100% consistency.

And again, their increased effort paid off, with more weight and inches lost.

To be sure, this level of consistency isn’t doable for everyone. And that’s okay.

Not all of us desire to work this hard or live with all the tradeoffs it requires—or even care about such dramatic physique changes. (For more, see The Cost of Getting Lean.)

But even so, 17% of our clients were able to hit this mark. And they did it by adding one habit at a time and building from there. Just like everyone else.

Now… have a look at the results from all groups together, and take note. It provides a nice visual of how improvements in consistency truly drive change. (Have we made our point yet?)

Surprise #6: Just making some effort—however inconsistent and  imperfect—can make you feel better about how your body looks, feels and moves.

Consistency creates confidence.

Many forms of progress are invisible to the bathroom scale.

That’s why we include a 13-question “resilience index” in our PN Coaching program. We ask clients to tell us how they feel, by indicating how strongly they agree or disagree with statements like:

I’m the person I want to be.

I lead a meaningful and purposeful life.

I feel good about how my body looks.

I feel healthy and physically thriving.

I feel confident in my ability to take charge of my life.

What we found:

The more consistent people were, the better they felt about life in general.

In part, this happens because people feel good about the changes they see in their bodies, such as less pain, more fitness, and the ability to do more movements, more easily.

But it also happens because people are acting on their own behalf.

We gain positive energy, confidence, and resilience after and because we act, not the other way around.

Even a small boost in confidence might mean:

You walk into a gym for the first time.

You try a new exercise.

You say hi to that attractive person.

You dress better.

You take on a physical challenge, like a race.

You consider a more active vacation, like a hiking trip.

You finally wear that bathing suit, or take off your shirt, at the beach.

You ask for what you need and want, or say no to what you don’t want.

You take care better care of you.

And each action you take only creates more action.

No perfection required.

You can still become, at last, the healthy, thriving, confident person you’ve wanted to be—just by putting in whatever effort you’ve got.

Whether that’s 40%, 60%, or 80%, your best really is good enough.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that helps them adopt simple but effective habits they can sustain—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.

Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body. appeared first on Precision Nutrition.

Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body. published first on

[oovitus]

Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body.

Exclusive body transformation research: We analyzed a year’s worth of data from 1,000 nutrition coaching clients to find out how much effort it really takes to make meaningful change—to your body, your health, and even how you feel about yourself. These findings could shift the way you think about weight loss and health improvement forever. And most important, help you (or your clients) more easily achieve the sustainable results everyone wants. 

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There is no perfect person.

(No matter how awesome you are.)

Yet when many of us contemplate a health plan, weight loss program, or other lifestyle change, we start with the expectation that we need to be perfect.

But how could you be?

You have stress, and feelings, and previous habits, and maybe a job or school or kids or a pet, and days when you feel like crap.

If perfection is required, then most of us might as well not even bother.

But what if changing your body isn’t a pass/fail scenario?

What if almost any effort—no matter how imperfect—could result in real, measurable progress?

Turns out, that’s not just a nice idea: It’s the truth.

Changing your body doesn’t require 100% consistency.

We’ve got the data to prove it.

Our team just finished crunching an insane amount of data from our nutrition coaching program where clients give us daily feedback.

12 months

1,000 clients

Nearly one MILLION data points

All to better understand how much effort it takes to make meaningful change.

Now, if you’re not familiar with our year-long coaching program for both men and women, here’s a snapshot of how it works:

Clients check in every day and tell us whether or not they completed a workout (or other activity) and did “their habits.”

Habits are daily health practices—such as eating lean protein at each meal or consuming 5 servings of fruits and vegetables—that we give them every two weeks. These habits accumulate, and by the the end of the year, they’re incorporating about 25 in total. (Spoiler alert: That’s how you change!)

They also regularly report their body measurements and answer progress surveys, where they tell us other important stuff, like how they’re feeling.

So, we looked at changes in our client’s bodies combined with how often they said they did their habits and workouts.

We focused on those who said losing weight was their top priority, and looked at how much weight (or body girth) they actually lost after a year.

And we asked:

How consistent do you have to be in order to make “good progress”?

What we discovered didn’t surprise us, but it might surprise you.

It could even inspire you to embrace your “imperfect” self, and make the (surprisingly small) changes that can transform your body and your life.

Surprise #1: Just putting in some effort—no matter how small—changes things.

What happens to people who do their habits and workouts less than half of the time?

You might assume their efforts are a total waste.

You’d be wrong.

People lost weight anyway.

Clients who are less than 50% consistent—but stay in the program for the full year—wind up losing between 5-6% of their total body weight.

Now, 5-6% loss of body weight might not sound like much, but you can see the average weight loss for both men and women was 11 pounds. That’s sustained weight loss—something that stays with you, and something you can build on.

And people did it by kinda-sorta practicing some small healthy habits, not following rigid meal plans or extreme diets that eliminate entire food groups.

People also got healthier.

That’s because research suggests a 5-6% decrease in body weight can lead to:

better cardiovascular health

decreased cancer and diabetes risk

better sleep (with less apnea)

better mood

less inflammation

better immunity; and maybe best of all…

a zestier sex drive.

What does less-than-half consistency look like?

Let’s think about how this might play out in real life.

Maybe you eat a lot of fast food and packaged snacks. And your assigned habit is “eat more whole foods.”

If you eat four times per day—say, three meals and one snack—that means you’re eating 28 times a week. If just 12 of those meals or snacks were made of fresh, minimally processed foods, you’d be about 40% consistent.

This would be the equivalent of swapping out a fast food lunch for a green salad topped with lean protein every day, along with having a piece of fruit for a snack most days, but then changing nothing else.

And by the way, although we’re using 40% as our example here, there were certainly people who were 30%, 20%, and even just 10% consistent that achieved similar results, on average. Almost any consistent effort, applied over time, seems to be enough to move you forward.

Here’s another way to look at it.

Let’s say you want to eat more fruits and vegetables (another assigned habit in the PN Coaching program). If 100% consistency means you eat 5 servings of fruits and vegetables each day, that would be 35 servings per week.

If you were aiming for 40% consistency, you’d need to consume just 14 servings of produce in one week. Or an average of 2 servings per day.

What about workouts?

If doing something active every day means you’re being 100% consistent, then doing something active 40% of the time would require 2.8 activities. In real life, that might translate to two intense workouts, plus two long walks per week.

But remember, these are just examples.

Your goals will be relative to your starting point.

For instance, if you haven’t exercised in a year, 100% consistency might mean being active just three days a week. And as a result, 40% consistency would be just 1.2 weekly workouts.

If all of this sounds easy, you’re right.

It’s about learning to accept that better is better, and even a little effort can translate into real weight loss and health benefits.

Surprise #2: Showing up between 50-79% of the time actually makes a big difference.

50-79%: The beautiful balance between half-assing and getting results.

Now, here’s the magic zone between “not too difficult” and “making real progress”: somewhere between 50 and 79% consistent.

Our data showed no statistical difference between groups that hit this level of consistency, whether it was 50-59%, 60-69%, or 70-79%.

Wrap your head around that.

Not only do you not need to be “perfect” to get results, you don’t even need to be “pretty good.”

For example, by doing their habit practice and workouts at least half the time:

Men lost an average of 6 pounds more, compared to the guys who did their habits and workouts less.

Women dropped just one more pound (they weighed less to begin with), but they lost 4 more total inches.

A “habits at least half the time” approach also burned through belly fat, as both men and women shrunk their waists, moving them out of the high risk categories (35 inches of circumference for women; 40 inches for men) for heart disease, diabetes, and other metabolic health problems.

Surprise #3: Being at least 50% consistent with your health and lifestyle improvements might be easier than you think.

You don’t need to be a superstar.

With some small, manageable changes (especially if you get help and support from a coach), you—yes, even you, with the children and covered in dog hair and rushing to soccer practice—can be pretty darn consistent.

Most of our clients end up in the 50-79% consistent group (even though they often feel like they’re “not doing enough”).

Once again, think about what this might mean in the context of your life.

Maybe dinners at your house are nuts. The family is scrambling to get homework done, or get to extra-curricular activities; the teenager or toddler is complaining about the food; someone brought home greasy takeout, and it’s a whirlwind.

Right now, eating “whole foods” mindfully and slowly with the right portion size is so not happening for you.

But… what if you could figure out how to organize your breakfasts and lunches a little better—without a lot of life disruption?

If you nail a healthy breakfast and lunch, plus the occasional snack, you could hit your mark of eating nutritious foods at 17 out of 28 weekly meals. And boom… 60%.

Or perhaps you want to control your portions. At Precision Nutrition, one of our core habits is called “eating to 80% full.” This helps you naturally reduce your intake by learning to tune into hunger and fullness cues, and getting used to stopping when you’re satisfied, but not stuffed.

If your goal were eat to 80% full at breakfast, lunch, and dinner every day (21 meals per week), you’d be 60% consistent if you did that at only 13 meals.

Another example: Let’s say you love wine but want to drink less.

And let’s say that “100% consistent” is never drinking. (Wait… stop screaming. Stick with us here.)

If you normally have three glasses of wine each night, and you cut that down to one, you still get a daily Chardonnay, and you’ve knocked out two-thirds of your regular habit.

Perfect? No, but definitely better. And better is the goal.

In all these cases, you’ve got lots of wiggle room. And as the data shows, you’ll still come out ahead.

Surprise #4. Even super-dramatic changes don’t require 100% consistency.

As you may know, some PN clients achieve incredible body transformations.

Of course, if you’re after big changes, you’ll have to be more consistent, and make more tradeoffs or adjustments to your lifestyle.

But even so, you still don’t have to be perfect.

Our data show that being 80%-89% consistent with your nutrition and lifestyle habits can result in significant—and, more importantly, sustained—losses in body weight and waist size.

How does this level of consistency take shape in real life?

Let’s go back to our practice of eating nutritious meals, made of mostly whole, fresh, minimally processed foods with lots of good stuff in them. (What we call “PN-friendly.”)

If you eat 4 meals a day, again, that’s 28 meals a week. Achieving 80% consistency means about 22-23 meals are “PN-friendly.” And that means 5-6 meals might be “less optimal.”

Now suppose you’re trying to cut out desserts.

If you’re used to eating dessert every evening, then 80% consistent would mean skipping dessert about 5-6 times over the course of the week.

That’s a big change, but it doesn’t mean total dessert deprivation. You’d still have 1-2 desserts to enjoy each week, and the rest of the week is highly consistent. Double win!

Surprise #5: People’s actual circumstances didn’t determine what they were able to do.

You’d think having particular demands on you would make it harder to stick to your habits.

That’s why we ask our clients about things like their work schedule, whether they have kids, whether they travel a lot, and/or how much stress they feel.

In fact, there was no correlation between how much stress people felt at home or at work, or how well they said they were coping with that stress, and the results they got.

In other words, no matter what a dumpster fire of flaming stress some people’s lives were… if they were able to figure out how to take small, meaningful actions day to day, they were able to be consistent anyway.

This often meant having creative solutions, like:

Eating the same meal for breakfast and lunch, rather than prepping two separate ones.

Getting meal or grocery delivery, if they could afford it.

Enlisting older kids into shopping and meal prep help.

And so on.

It also meant knowing how to scale back a little—rather than completely shutting down—whenever things didn’t go as scheduled.   

For example, imagine you sleep through your alarm, or drop a carton of eggs on the floor at breakfast. Suddenly, you have no time to get to the gym.

Instead of skipping your workout all together, you can turn a walk with the baby in the stroller or a trip to the playground into the “workout.” It may not have been what you planned, but you still got some exercise.

This is called adjusting the dial, and it helps you stay consistent, even when life gets messy.

You can apply this concept to not only your exercise habits (shown in the “dial” illustration below), but also to your eating and overall wellness habits. (Learn more about the “dial method”.)

As you devise these work-arounds, your consistency is sure to improve, as will your results. In fact, some of our clients became so good at this they were able to achieve an astounding 90-100% consistency.

And again, their increased effort paid off, with more weight and inches lost.

To be sure, this level of consistency isn’t doable for everyone. And that’s okay.

Not all of us desire to work this hard or live with all the tradeoffs it requires—or even care about such dramatic physique changes. (For more, see The Cost of Getting Lean.)

But even so, 17% of our clients were able to hit this mark. And they did it by adding one habit at a time and building from there. Just like everyone else.

Now… have a look at the results from all groups together, and take note. It provides a nice visual of how improvements in consistency truly drive change. (Have we made our point yet?)

Surprise #6: Just making some effort—however inconsistent and  imperfect—can make you feel better about how your body looks, feels and moves.

Consistency creates confidence.

Many forms of progress are invisible to the bathroom scale.

That’s why we include a 13-question “resilience index” in our PN Coaching program. We ask clients to tell us how they feel, by indicating how strongly they agree or disagree with statements like:

I’m the person I want to be.

I lead a meaningful and purposeful life.

I feel good about how my body looks.

I feel healthy and physically thriving.

I feel confident in my ability to take charge of my life.

What we found:

The more consistent people were, the better they felt about life in general.

In part, this happens because people feel good about the changes they see in their bodies, such as less pain, more fitness, and the ability to do more movements, more easily.

But it also happens because people are acting on their own behalf.

We gain positive energy, confidence, and resilience after and because we act, not the other way around.

Even a small boost in confidence might mean:

You walk into a gym for the first time.

You try a new exercise.

You say hi to that attractive person.

You dress better.

You take on a physical challenge, like a race.

You consider a more active vacation, like a hiking trip.

You finally wear that bathing suit, or take off your shirt, at the beach.

You ask for what you need and want, or say no to what you don’t want.

You take care better care of you.

And each action you take only creates more action.

No perfection required.

You can still become, at last, the healthy, thriving, confident person you’ve wanted to be—just by putting in whatever effort you’ve got.

Whether that’s 40%, 60%, or 80%, your best really is good enough.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that helps them adopt simple but effective habits they can sustain—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.

Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post Level 1: Nearly 1 million data points show what it REALLY takes to lose fat, get healthy, and change your body. appeared first on Precision Nutrition.

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