The "all-in, I'm sick of trying everything" 2-week weight loss plan (what I sent my client)

In response to a very motivated personal training client's request to lose weight (you go, girl!), I crafted an "All-in, I'm sick of trying everything" 2-week weight loss plan. WITHOUT A DOUBT, the skeleton of this plan has not only helped my personal training clients (and the world) lose weight over the last 15 years but also decrease their risk of heart disease and diabetes (plenty of research to support it). In fact, many have cut down their cholesterol by 30 points quite quickly and controlled their fluctuating blood sugar levels (not good for weight loss, optimal living, energy levels, or diabetes). Since we're currently immortal, though, we'll just focus on the issue at hand: the nasty, nasty weight.

Instead of a long-winded explanation, Ill just let you dive in below. Please keep this in mind, though: The further you stray from this plan the harder it is to achieve sustainable weight loss (if any at all). I wish I could say that a filet mignon wrapped 10 times in bacon served with buttery mashed potatoes and a healthy side of Hall Winery Cabernet Savignon (ohhhhhh, sweeeet Mary) is the answer to losing weight but the universe won't allow it despite my requests (so unfair). Sure, most weight-loss claims are partially right about their respective diets if they are a.) restrictive and/or b.) different from the standard American diet I grew up on (and so did you). You most likely will lose weight initially, but at what sacrifice? Nutritional deficiency? Discomfort? Crankiness from your discomfort? Frustration when the weight returns after you finish the diet? Low levels states of inflammation? Slow buildup of blockage in your arteries? 

This plan is the countermeasure to all of those common challenges with the "other" diets. A couple things to keep in mind if you attempt this plant-based approach: It's plant-based, and you need to eat nutrient-dense plants. Yep, doesn't sound sexy for some people but I assure you that once you dress up that plate it can become a foodie/culinary experience! It's true....it's true (visit the restaurant Bad Hunter in Chicago).

If you decide not to attempt this and choose another path, I get it. It's probably not aligned with the way you were raised, what's typically consumed in your social circles, or, simply, not something that you want to try. My only ask is that you're honest with yourself about the reasons why. Many people will shrug it off because they just don't want to do it (which is fine).  You just have to accept the consequences. Never forget, though, the one thing that you often refuse to do is the one thing that you need to do the most. If you need a little more push, watch the documentaries "What the Health" or "The Game Changers" on Netflix.

Give it a shot, and then we'll figure what we can get away with afterward....over a glass of wine and some charcuterie ;)

And, by the way: Humans should still follow this plant-based personal training program as a baseline even if they aren't trying to lose weight.

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YOUR GUIDE FOR THE NEXT 14 DAYS

Timing of Meals

Option A:

-Wakeup: 7/7:30 am

-Meal 1: 8:30/9 am

-Meal 2: 12:30/1 pm

-Meal 3: 6/7 pm

-Bedtime: 10 pm

Option B:

-Wakeup: 7/7:30 am

-Meal 1: 8/8:30 am

-Meal 2: 12/12:30 pm

-Meal 3: 4/4:30 pm

-Meal 4: 8/8:30 pm

-Bedtime: 11/11:30 pm

Guidelines for your Eating

-300-500 calories (up to 700 calories depending on the physical demand, usually only applies to people who are active more than 1 hour per day or participate in high-intensity workouts EVERY day)

-Volume per meal: Typically 2-3 measuring cups of food, anything below can lead to a deficiency and anything above....well, we know what happens. Dang nature!!!!

-Do not eat list: Any meat, dairy, alcohol, processed foods, refined sugars (e.g., breads, rices, pastas, etc, etc)

-3-5 hours between meals for proper digestion and absorption

-7-8 hours of sleep per night (you're more willing to step out of bounds, or nothing will sound good when you're tired)

-Eat at the same time and wake up/go to bed within an hour each day.

Plate Ratio

Each plate has the same ratio of nutrients:

-45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)

-25-40% Protein (vegetables, nuts, beans, etc.)...Side note: I receive 100 grams of protein from whole plants (no supplements) each day for those who are concerned about my well being :)

-25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)

Adaptations to the Guidelines Above

-Any foods that you have an allergy, intolerance, or sensitivity to:

-Any healthy foods that you refuse to eat for personal reasons:

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A LIST OF PLANT-BASED MEALS (SO, SO MANY OPTIONS….)

Choose Any of These 27 Meals (It Doesn't Matter if it's Breakfast, Lunch, or Dinner....It Really Doesn't, I Swear)

-Daily harvest smoothie: 1 serving plus 1/4 cup of cashews and 1 tbs of chia or hemp seeds

-Veggie Stir Fry 1: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (fresh asparagus and shaved brussels sprouts), ¼ cup of cashews, 1/4 cup of blueberries, and 1 tbs of chia seeds.

-Veggie Stir Fry 2: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (cooked onions, bell peppers), ¼ cup of cashews, creole seasoning, and 1 tbs of hemp seeds.

-Veggie Stir Fry 3: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (frozen diced root vegetables, bell peppers), ¼ cup of cashews, Trader Joe's coffee rub seasoning, and 1 tbs of chia seeds.

-Veggie Stir Fry 4: Bed of spinach, 1 cup of garbanzo beans, 1 cup of vegetables (green beans, shaved brussels sprouts), ¼ cup of cashews, 1 banana, and 1 tbs of hemp seeds.

-Tacos: El Milagro corn tortillas, avocado, vegetarian refried beans, chopped bell peppers and spinach tossed in lime juice, Frontera Jalapeno and Cilantro salsa

-Instant Pot Lentil Chili

-Any vegan soup with a broth base and lots of veggies

-Any vegan recipe from Cookie and Kate

-Any vegan recipe from the back of your "End of Dieting" book by Dr. Fuhrman

-Any stir fry recipe with wild rice (no more than 25% of the plate though...it will spike your blood sugar levels)

-Fruit Smoothie: Instead of the protein powder, add 2 tbs of hemp or chia seeds and 1/2 cup of oats for good fat, fiber, and protein. Any amount of fruit sugar beyond 15-20 grams, may lead to weight gain (and a banana and mangoes have 18 grams of sugar in each serving alone. Possible combinations: Banana, mango, strawberry, blueberry, kiwi

-Granny's Berry Berry Oatmeal: Blueberries, red raspberries, and strawberries stirred in, topped with all-natural granola and honey. Modifications: Substitute the milk with almond milk. Add pecans instead of granola. Add a type of seeds (hemp, chia, etc.) too.

-Banana Oat Pancakes: Fresh diced bananas in an oat batter, perfectly griddled and topped with more fresh bananas. Modifications: If you must have your pancakes, a banana, oat, and almond milk batter will be your best bet hands down. Top with pecans to add healthy fat and protein and limit the syrup (1 teaspoon as a generous treat to a meal that already has plenty of sugar from the bananas).

-Breakfast Tacos: Mushrooms, jalapenos, and onions stuffed in three corn tortilla accented with green salsa and cilantro. Garnished with refried beans, lettuce, tomatoes, and sour cream. Modifications: No cheese or sour cream. Substitute the mushrooms with Peppers, Spinach, Tomato, Onions, Broccoli, or Scallions. Add a side of seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado or nuts.

-Steel Cut Oats: Steel-cut oatmeal with almond milk and add blueberries, strawberries, or bananas as well as pecans and a type of seeds (hemp, chia, etc.).

-More breakfast tacos: Jalapeno peppers, avocado, onions, mushrooms, potatoes, and tortillas

-Mexican Veggie Skillet: Onions, green peppers, frozen root veggies, and diced tomatoes, 1/2 cup of black beans, 1 tbsp hemp seeds, 3 tbsp of salsa, 1/4 avocado

-Stir Fry or Riced Cauliflower and veggies: Be mindful of the oil (a fat dense option that we should minimize). Smear the pan with grapeseed oil to remove excess calories and fat. Check out local Asian restaurant menus for different combinations of veggie stir fry. Toast almonds on the pan for additional texture and taste.

-Cajun stir fry: Sauteed mushrooms, peppers, onions, chia seeds, black beans, creole seasoning, salsa

-Tacos with beans cauliflower peppers. El Milagro corn tortillas (only made of lime, corn, and water)

-Salad with mint, cucumbers, and chickpeas: Trying tossing with almonds and cashews for additional protein, fiber, and good fats. Squeeze lime to add flavor. Add black or pinto beans for additional protein and fiber.

-Buffalo cauliflower: I looooooove buffalo sauce on everything.....and it's half butter, half hot sauce: No bien! Choose Frank's Red Hot Buffalo Sauce-the best healthy alternative!!!

-Lemon garlic sauce chicken, veggies, and pasta: 1/4 chicken (2-4 oz), 1/2 veggies, 1/4 Banza Chickpea Penne Pasta (or substitute with boiled and drained cauliflower rice).

-Bean chili: 1 diced medium yellow onion, 2 minced garlic cloves, 2 tbs tomato paste, 1 tsp salt, 1 tsp pepper, 1 cup dry green lentils, 1 (8 oz) can tomato sauce, 1 (14.5 oz) can petite diced tomatoes, 1 (4 oz) can diced green chiles or hot Rotel, 2 tsp chili powder, 2 tsp cumin, 1 tsp oregano, 2 red peppers, 3 tbs of Worcestershire, 1 can of drained kidney beans, and 1 can of drained pinto beans.

-Tuscan white bean soup: 2 cans white (or cannellini) beans, 1 tbsp extra virgin olive oil, 1 large onion, sliced, 1 (28 oz) can chopped tomatoes, undrained, 1 tsp thyme, 1 tsp salt, 1 tsp white or black pepper, 1 cup white wine, 1 tsp minced garlic, 3 cups diced red potatoes, 1 cup diced zucchini without skin, 1 tbsp balsamic vinegar, 1 tsp Italian seasoning

-Spaghetti squash with a garden vegetable pasta sauce

-Edamame hummus plate: Edamame hummus, raw mushrooms, bell peppers, carrots, celery, grape tomatoes

-Grilled or Roasted Veggie Salad: Baby spinach, grilled peppers and onions, eggplant, snap peas, squeezed lemon and lime

*******Want to add something else, to this list? Please email me with your suggestion!!!!

Instead of Snacks, Eat a Regular Meal (Because You're Hungry) or Eat This Smaller Version of a Meal

-Kale, black bean, red pepper flakes, and avocado bowl

-Spanish spinach with chickpeas

-Hummus and tabouli salad

-Chickpea salad

-Mixed olives, almonds, and minced garlic tossed in a little tahini sauce

-Roasted chickpeas and carrots with lemon and tahini sauce and crushed almonds

-Cashews with sliced apples

-Pistachios with a banana

-Kale chips with jalapeno hummus and lemon

-Hummus with chia seeds and sliced bell peppers

If You're Eating on the Road

Chipotle

-Tacos: Corn tortillas, avocado, black beans, romaine lettuce, pico de gallo

-Bowl: Black beans, pinto beans, fajita veggies, fresh tomato salsa, tomatillo green-chili salsa, guacamole

Roti

-Bowl: Hummus, tomato and cucumber, fresh vegetables, red cabbage slaw, sumac onions

-Bowl: Tomato and cucumber, red cabbage slaw, sumac onions, tahini

Lyfe Kitchen

-Edamame hummus with seasonal vegetables

-Roasted curry cauliflower with brussels sprout petals, roasted grapes, capers

Protein Bar

-HI-5 Smoothie: Coconut milk, kale, spinach, cilantro, and pineapple blended with crushed ice

-Market Smoothie: Coconut milk, kale, romaine, spinach, celery, apple, ginger, cucumber, parsley, lemon, and lime

-Sweet Greens Smoothie: Coconut milk, pineapple, apple, spinach, romaine, kale, celery, ginger, cucumber, parsley, lemon, lime

Pret a Manger

-Moroccan lentil soup: A bold soup packed with hearty lentils and chunky vegetables, with a handful of spices and a dash of balsamic vinegar to create an authentic Moroccan

-Black bean soup

-Mediterranean Mezze Salad: A colorful salad loaded with falafel, butternut squash, harissa chickpeas, beet hummus, dukkah, pomegranate seeds, and fresh mint

-Veggie Fiesta Salad: Black beans, charred corn, jicama & zucchini slaw, cubed pepper jack, avocado, pickled red onions, cilantro & lime over a bed of romaine and spinach

Freshii

-Superfood Soup: Vegetable broth, quinoa, kale, broccoli, cabbage, carrots, celery, red onions

-Salad/Bowl: Spinach, kale, almonds, strawberries, cherry tomatoes, cabbage, mushrooms, roasted peppers, sesame seeds, beet slaw

Left Coast Food and Juice

-Jimmy Ching: Napa cabbage, romaine hearts, snow peas, crunchy quinoa, cashews, green onion, mint, sesame seeds, chinese mustard vinaigrette

-Robust Rosa: Kale, spinach, roasted broccoli, red onion, roasted tomato, toasted hemp seeds, avocado caesar dressing

True Food Kitchen

-Charred Cauliflower: Harissa tahini, Medjool date, dill, mint, pistachio

-Seasonal Ingredient Salad: Brussels sprout, butternut squash, cauliflower, white bean, pomegranate, toasted mulberry, horseradish vinaigrette

-Ancient Grains Bowl: Miso-glazed sweet potato, turmeric, charred onion, snow pea, grilled portobello, avocado, hemp seed

Sweet Green

-Spicy Sabzi: Organic baby spinach, shredded kale, spicy broccoli, raw beets, organic carrots, bean sprouts, spicy quinoa, basil, Sweet Green hot sauce, carrot chili vinaigrette (ask for no roasted sesame tofu)

-Bowl (build your own): Organic mesclun, bean sprouts, spicy broccoli, hot chickpeas, toasted almonds, local apples, lime-cilantro jalapeño vinaigrette

-Bowl (build your own): Organic arugula, basil, shredded cabbage, raw beets, toasted almonds, spicy sunflower seeds, carrot chili vinaigrette

Caffe Baci

- Grain Salad: Organic kale & spinach, citrus-marinated northern beans, tri-colored quinoa, pickled red onion, toasted sunflower seeds, citrus vinaigrette on the side

- Grilled Vegetable Salad: Native, grilled seasonal vegetables, balsamic vinaigrette

- Tomato Salad: Fresh vine tomatoes, cucumbers, red onions, fresh basil, red wine vinaigrette, Italian spice blend

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SAMPLE GROCERY LIST (ORGANIC PLEASE)

Fresh Fruit

Green Kiwi

Organic Pink Lady Apples

Organic Blueberries

Bananas

Organic strawberries

Organic Limes

Fresh Veggies

Organic Red and Orange Bell Peppers

Hass Avocado

Local Asparagus

Organic Sliced White Mushroom

Taylor Farms Angel Hair Coleslaw

Organic Micro Tipped Green Beans

Organic Baby Spinach

Shaved Brussels Sprouts

Organic Broccoli

Shaved Carrots

Frozen Veggies

Organic Frozen Quinoa With Roasted Vegetables

Organic Frozen Butternut Squash

Organic Frozen Peas

Organic Frozen Root Vegetables

Fridge

Forager Cashewmilk Yogurt

Dried Goods

Organic Pinto Beans (Dried)

Organic Black Turtle Beans (Dried)

Organic Whole Roasted and Unsalted Cashews

365 Organic Sliced Roasted and Unsalted Almonds

Organic corn tortillas

Wild Rice

10-Minute Farro

10-Minute Quinoa

Hemp Seeds

Chia Seeds

Banza Chickpea Penne Pasta

Canned Goods

No Salt Added Garbanzo Beans

Amy's Organic Soups Fat-Free Chunky Vegetable (Shouldn’t they always be fat-free anyway? You might be surprised)

Canned Stewed Tomatoes (for chili or soup)

Sauces, Seasonings, and More

Frontera Salsa Mexicana Red Tomato With Jalapeno + cilantro

Frontera Fajita Sauce

Trader Joe's Coffee Rub Seasoning

Better Than Bouillon Vegetarian Base

Creole Seasoning

Basil

Cumin

Tumeric

Jar of Minced Garlic

Jar of Minced Shallots

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Disclaimer: I'm not a doctor, you're not a patient, and we are all educated people who will always check with our doctors before starting a weight loss plan. If you're allergic to any item, it's up to you to control what you mindfully consume. Leave it off the menu and, once again, always check with your doctors.

Photo Credit: Give lots of love to https://www.urbangourmet.co.nz/ for presenting an empty table to build a feast to thrive on.

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My List of Intents for 2020 (and How I’ll Achieve Each)

Hello! It’s a joy to be sitting here in the next decade with a cup of black coffee and my shoes off (both mental triggers to embrace a state of relaxation). Today, we’ll pivot from the typical interview for an examination of the self….or I should say the examination of myself and the setting of intents. After 3 months of testing, reflecting, and pivoting, I have officially developed my list of intents for 2020 (AKA resolutions, goals, etc). This list will provide the anchors to being my best self. Why test for 3 months? I wanted to hit the ground running in the new decade, and the only way to do that is to be certain that my intents were reasonable and realistic. Truly, I take this annual list seriously. In fact, it’s available in my closet for an unconscious glimpse every morning of the year. Who has list of 21 resolutions or intents? I do. Last year’s list was ambitious, and this year is no different. I successfully achieved many of my intents from last year including “Stop texting while driving” and failed to meet my expectations of others. I aim high, though, and don’t mind falling short (30% down the path is still 30% further away from the starting line). With this being said, I’ve added those failures to my new list (with some adaptations, of course). Truly, my annual list appeals to the efficiency geek. The person inside of me that loves systems. If you are of the same breed or are looking for inspiration, get ready to dig in.

New Year’s Resolution (Intent): 1. Trust my instinct more often.

Personal Trainer Plan: It has taken 10 years to add this intent to my list. After observing myself, exploring my past decision-making process, integrating a new decision-making process, testing my new decision-making process, examining my past coping behaviors, integrating new coping behaviors, testing my new coping behaviors, identifying my biases and blindspots, understanding how my past experiences, current perspectives, and physical well-being affect my emotional state, reinforcing unbiased evaluations and perspectives, and identifying the influence of the environment on my perspectives and behaviors, I’m officially ready to trust my instincts. You could see why it took a decade! I don’t think I would be able to trust my instinct with great confidence without this level of examination. Otherwise, I would be susceptible to more errors, biases, or blindspots.

So, how do I trust my instincts more often? Assessing the situation….which sounds counter-intuitive. While this is my intent, I don’t plan to jump without looking. If given the proper amount of time, I will fully examine the conditions of the moment-the environment, the risks, the consequences, the possible paths. After careful consideration, I will make a decision….even if I’m only 75% certain. If the decision is bigger (e.g., buying a house or making a pivotal business decision), I will recognize my instinctual response and either sit with it for 24 hours or continue my research. More times than not, I’m indecisive because I don’t have enough information in front of me. I will honor that as often I could.

In the case I need to make a decision within 20 seconds, though, I will amass the consequences of two options and then move forward. Luckily, I’m not in a common position with pressure to decide quicker than this.

New Year’s Resolution (Intent): 2. Give people my full intention when speaking to them.

Personal Trainer Plan: Although I don’t waver on my attention when meeting with colleagues or clients, I find myself too often multitasking with my phone while speaking to friends and family. I’m guilty. I once sold this behavior to myself as effectively multitasking. I now realize that I was simply rude. I believe interaction is the root of all being, and I have allowed a poor habit to diminish the quality of my personal interactions. A true, meaningful interaction requires my undivided attention, reflection, empathy, and sympathy. It is difficult to achieve such a level with my nose in a phone. How will keep myself in check with my phone? Wait until I can step away for a moment, ask the person if I could excuse myself, and remove the 2 biggest reasons why I jump on my phone: Gmail and Facebook. With this being said, I will need to access my Gmail and Facebook on my laptop at designated times instead. I will still be able to meet my personal and professional needs within these two programs without my phone….I just need to be more efficient.

New Year’s Resolution (Intent): 3. I will sleep 7.5 hours per night.

Personal Trainer Plan: Of all of the health and fitness tips I recommend, nothing is more valuable than a full night’s rest. Based on a study of my physical self, I’ve determined that 7.5 hours is most ideal for proper recovery. I feel ready to take on the world on those days, and my creativity flows like an easy stream. Although the number of hours of sleep will be a priority, I will also be certain that my bedtime falls within a 60-minute range for consistency and physical predictability (think: hormonal release). I have carried this goal over from 2019 with the hopes of ACTUALLY being more consistent. I will achieve this intent by cutting off everything by 10:40 pm if I must wake at 6:50 am or start my bedtime routine earlier.

New Year’s Resolution (Intent): 4. In a debate of any sort, I will first think “What are my blindspots here?” and then say, with reasonable certainty, "I understand," before I say any one of the following things: "I agree," or "I disagree," or "I suspend judgment."

Personal Trainer Plan: I want to challenge what I really understand during a conversation. Instead of offering an opinion, I will confirm the other person’s point vocally and, then, express a judgment (in the good sense) based on the facts. I will also try to identify my biases and blindspots and express those explicitly. And, yes, I will accept the luck that you wish me right now. I'm armed and ready to take on this approach but I just need to make it a habit. I plan to add this resolution to the top of my day-to-day calendar as a reminder. I have carried this goal over from 2019 with the hopes of ACTUALLY being more consistent. I will achieve this intent by placing a reminder post-it note in numerous places.

New Year’s Resolution (Intent): 5. I will invite my infant son, Preston, to help me with any task I’m completing in front of him.

Personal Trainer Plan: While it seems as if I’m encouraging child labor here, I’m really stimulating Preston’s neurons and teaching him the basics of life, such as cleaning out a dishwasher, throwing garbage away, completing my taxes, etc, etc. Too often I just complete a task without considering it as a teachable moment. Interesting enough, Preston loves to help! Who would have known that he loved tax work! I’ve been doing this for the last year and will continue to do the same.

New Year’s Resolution (Intent): 6. Place cues in my environment to influence my productivity and joy.

Personal Trainer Plan: I often underestimate the effect of my environment on my thinking process and behavior. I’d love to believe I can pin-point the influence but it isn’t always possible in the flow of a task or moment. With this being said, awareness is a first priority before this intent. I frequently perform a personal check-in: What am I experiencing? What am I thinking? What are the conditions of my environment? If I discover something that may negatively impact my moment, I need to take care of that first.

In the case that I’ve built a safe environment-as I have, then the natural next step is to add positive cues or triggers in my environment to help me reach my best self. These cues or triggers most often come in the form of vision boards, post-it notes, or other forms of media that are strategically placed in my environments. Although I don’t read or consciously recognize their form daily, they undoubtedly are recognized by my unconscious. They are steering my unconscious and reminding me of intent or what brings me joy. Essentially, the positive message on my laptop “You got this;” the pictures of my wife, son, and the Chicago White Sox at work; the maps, plants, random inspirational quotes, and travel photos scattered throughout my home are all examples. Other specific professional related cues include this list of intents on the inside of my bedroom closet door and an occasional screenshot on my computer or phone background to keep me aligned with my purpose.

New Year’s Resolution (Intent): 7. I will only check my phone once in the 2 hours prior to bed.

Personal Trainer Plan: No matter how tired I am, a phone or computer has electrifying effects on my brain. Not only does this stimulation affect my ability to fall sleep but it disrupts my present-minded state. I will set a daily alarm for 9 pm on weekdays to remind me to shut off before I shut down for rest. I’ve been unsuccessfully doing this for the last year, and I will adhere to the 9 pm time on the weekdays.

New Year’s Resolution (Intent): 8. I will read 7 pages of a physical book (not social media, online articles, or and anything digital) per day.

Personal Trainer Plan: Reading has always helped me with and creativity and clarity. It somehow brings structure to my wandering thoughts which improves my day-to-day focus, comprehension, and communication. This is an adaptation from my unsuccessful 10-page goal in 2019. Let’s be honest, here….I didn’t achieve this goal due to my choice to do other things. Ironically, I’m not spending this time reading many social media posts, online articles, or magazines. I just didn’t make this intent a priority…until now. And to make this new habit a greater sensory experience, I will enjoy the tactile character of a physical book. Ill save the computer screen for other projects, including watching the Spanish Netflix show Money Heist…..which is a complete indulgence that has zero health benefits and is completely satisfying. So, what will my next books be? My last 4 books include Plato’s Dialogues, Marcus Aerilleus’ Meditations, The Scientist in the Crib (a nice little cognitive exploration of the mind of a baby), and John McPhee’s Draft No. 4 (an incredible about the writing process). The next 5 include 1,2,3 Magic (a book about child rearing), Thinking, Fast and Slow by Daniel Kahneman, The Death and Life of Great American Cities by Jane Jacobs, Man’s Search for Meaning by Viktor Frankl, Awareness by Anthony de Mello, and Tribe of Mentors by Timothy Ferriss.

New Year’s Resolution (Intent): 9. I will perform at least 5 minutes on the Stairmaster every weekday.

Personal Trainer Plan: Humans depend on oxygen. Cardiovascular activities, like the dreaded Stairmaster, increase lung capacity and improve stamina. Most important, it increases my access to oxygen…hence this intent. A small effort but a worthwhile and approachable intent to stay consistent. I’ve been doing this for the last year and will continue to do the same.

New Year’s Resolution (Intent): 10. I will reach out to one person I haven't spoken to in over a month as well as reach out to one new person each week.

Personal Trainer Plan: I admittedly lose myself in the day-to-day obligations in life. Along the way, great friends and family have fallen victim to my silence. Since relationship maintenance is a priority, I will choose one new person every Monday that I haven’t spoken to in over a month and reach out via text message or phone. A small effort but a worthwhile intent to stay in touch. I’ve been doing this for the last year and will continue to do the same.

Also, I will reach out to one new person from my industry, or one related, by asking for introductions from clients and colleagues and by connecting to people through social media (e.g., Facebook, Linkedin, etc.).

New Year’s Resolution (Intent): 11. I will create a top ten list of easy healthy go-to meals.

Personal Trainer Plan: To maintain a neural stimulating connection to my at-home meals, I will list the meals I already enjoy and begin experimenting with new dishes each month. I will befriend my Instant Pot and Cookie and Kate cookbooks and list the options in the inside of my kitchen cabinet as a reminder. I have carried this goal over from 2019 with the hopes of, again, ACTUALLY being more consistent. I will achieve this intent by scheduling a 5-minute check-in session once per quarter.

New Year’s Resolution (Intent): 12. I will adhere to a fitness program that prepares me for movement at the age of 80.

Personal Trainer Plan: Upon further examination, I no longer need to dumbbell chest press 60 lbs or more to perform day-to-day duties. Actuallyyyyyy……I never needed to (just like many of the staple exercises that have been part of my personal programs). Which means, I’m guilty of using fitness for superficial reasons (e.g., body shape, social expectations, obsessions with gladiators, Instagram pics, etc., etc.,). Am I alone? I don’t think so. While my personal programs are far more functional than most people, I am making my movement at the age of 80 the priority. What does this mean? I will make hip and shoulder mobility the main emphasis as well as the performance of basic day-to-day movements part of a weekly test. Essentially, I will be building and maintaining the most functional body to move at ease when I reach the young age of 80. I don’t know if I will have grandchildren at that point but I know I will need to stand up from a seated or kneeling position (so we’ll start here).

While I still may focus on a few areas that I, uhm, prefer, I must build it into the program in a way that supports the “movement in my 80s” goal and doesn’t compromise my health with imbalance, asymmetry, immobility, or inflammation.

New Year’s Resolution (Intent): 13. Don't hold onto worry or anger for more than 5 minutes.

Personal Trainer Plan: Here is my advice to myself on this topic:

“Quit wasting away seconds, minutes, hours, days, years, and decades of life worrying about not being perfect, doing perfect, or acting perfect. Embrace your emotion and passion but bundle it into a positive adaptive package and act instead of stewing in your destructive emotion. Don't let the resentment, anger, hate, and worry prison your mind and distract you from the precious little life moments (even if those moments don't feel important). Bark if you need to. Step away to be alone (and this isn’t avoidance, by the way). Shake your fist at the sky. But DO NOT obsess, swim, or dance in this negativity for longer than 5 minutes. Indulge in this instinctual (or reinforced reaction) for a short moment and then let it go. Find the silver lining. Accumulate wisdom from your error. Accept. Adapt. Be fair to yourself. Be kind to yourself. See the world as perfectly imperfect and don't let it overwhelm you.” There you go. Now I just need to listen myself.

New Year’s Resolution (Intent): 14. Perform 3 planks every night for a year.

Personal Trainer Plan: On August 6th, 2019, my wife and I began planking three times every night prior to bed. Although the core benefit is clear, the real intent lies in the mindset that it fosters. Last summer I recognized the beautiful demands of a year to come: being a present and loving husband and father, meeting with personal training clients, officiating wedding ceremonies, leading a neighborhood association, producing and hosting a podcast, writing a second book, steering a new social conscious in our community, changing the world, etc., etc. I wanted to deliver my best in every area. I realized that to build the fortitude I needed to accomplish all I needed to knuckle down no matter what.

Hence, this plank challenge. I chose 3 planks instead of 1 easy plank. Each plank is 40 seconds instead of 30 easy seconds. It’s just tough enough to make it a challenging commitment but not enough to push me away. I’m forced to perform this feat every night JUST before bed no matter if I’m sick, tired, or under the influence of an evening out. If by chance I sacrifice the obligation, I must complete 6 consecutive planks before bed the following night. As you can imagine, that’s not ideal. Plenty of incentive to do as planned. Ultimately, this level of commitment reinforces the proper mindset to step up-not push through-no matter the conditions and to hit challenges head on.

New Year’s Resolution (Intent): 15. Create more mental space: When I think of an idea, write it down. Pen and paper next to the bed. Try not to write it twice.

Personal Trainer Plan:In the spirit of David Allen’s book “Getting Things Done,” I am now committed to unloading the mental script, narrative, rehearsal, and whatever else is floating in the cortex onto paper or the notes page of my phone. With great practice, I’ve controlled the once-mental movie that made it difficult to sleep as well as become a notorious list-maker….hence this list. Upon reading this book, though, I’ve been reminded how often I still say to myself, “Oh, Ill just remember this for later.” So, what’s the cost of this? Imagine “just remembering this” for 10 separate things. No doubt my brain would be clogged with constant rehearsal. What a burden! Now that I have more awareness of this habit I realize how it’s affected my brain capacity for information retrieval and processing….and….I like to process. What have I changed? Any time a noteworthy thought comes to mind I add it to my organized, well-structured notes section in my phone designed for quick review and retrieval. If needed, I would schedule it on my calendar or set an alarm to complete the task later. No matter what, I try to only note it in one location to maintain a consistent simplicity. I will also place a notepad and pen next to my bed to avoid overuse of my phone late night and to capture my epic a-ha moments (not sure what to do in the shower, though….).

Other intents include the following:

-Maintain alignment of my purpose among the projects I'm linked to and present my best self and efforts in each other.

-Minimize right hand dominance by utilizing my left hand more often. My focus here is maintaining physical symmetry and equal demand on the sides of my body while fighting a natural and reinforced right hand dominant life.

-Only open an email if I have the time to take action. Essentially, if I must open it, I must reply, archive, or delete in that moment or save it for later. No need to review over and over if it isn’t necessary.

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Want to listen to the unedited full version of the interview with John Brand or other past guests? Search “The Elements of Being” on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform. You can also find it in this podcast section.

What You Need to Keep in Mind While Using the Gym for Weight Loss

Starting your new year’s resolutions early, but don’t know how to approach the gym to lose weight? I answer this question and more in my recent interview with Livestrong.com below. You can find their fitness article based on the full interview here.

1. Is working out 30 minutes a day enough to lose weight?

Personal Trainer Wisdom: Since our bodies are equipped and meant to move most of the day, a 30-minute session will rarely satisfy your true needs. Some programs, though, like a high-intensity workout, circuit training, or interval training, may increase your blood flow, muscular endurance, cardio endurance, and strength. Your nutrition efforts will account for most of your weight loss efforts since working out rarely offsets the effects of poor food choices (not an even exchange). Nevertheless, a 30 minute aerobic workout with an elevated heart rate may ignite the body to utilize its fat stores as fuel (most often desired during a weight loss phase).

2. If you are new to the gym, should you get at least one session with a trainer to learn how to use the machines?

Personal Trainer Wisdom: Considering the abundance of fitness exercise resources, I'd use your first session with your trainer to set intent and to identify your strengths and weaknesses through a gait analysis and a breakdown of your movement. If you bypass this important step, you may be setting yourself up for failure, injury, or wasted efforts.

3. What are the best machines to use if you’re trying to lose weight?

Personal Trainer Wisdom: Machines offer quite a bit of versatility for dynamic and isolated movements. In the case of an injury or poor posture, you may perform an isolated movement like a stationary cable row on a seated bench with a cable. In the case of functional movement, you may utilize the cable cross machine to perform multi-planar movements like a chest press with an alternating lunge. The value of the machines will depend on your goals, strengths, and limitations. In terms of losing weight, the upper and lower body combined movements are the most taxing on the system and require the most energy (fuel). As long as you're not performing a series of faulty compensations, these balance movements will give the aerobic workout you desire for weight loss. Other isolated exercises may still be incorporated within a circuit to meet some of the same results.

4. Will just doing cardio help you lose weight? Or do you need strength training, too?

Personal Trainer Wisdom: To achieve sustainable weight loss, you must take a mental, emotional, and physical approach. You want your body to work effectively and efficiently for you! If you take a well-rounded, optimal approach, your body will bring you back to your ideal weight. In order to do so, you must minimize inflammation from your diet and movement (control the number of battles it must fight), incorporate a plant-based diet, increase your respiratory function through cardiovascular movements, increase your muscular strength and range of motion through strength training, increase your muscular endurance through functional and circuit training, and integrate healthy coping behaviors through self-improvement measures. The answer to sustainable optimal health and weight loss will always be a collection of approaches across your mental, emotional, and physical selves (especially on the physical side).

5. What is the biggest mistake you see people make at the gym?

Personal Trainer Wisdom: Too often, people enter the gym and wander aimlessly. Despite popular belief, you don't achieve optimal health or weight loss by "just moving." It requires a strategic, thoughtful approach with your strengths and weaknesses in mind. Otherwise, you may waste time jumping randomly from one exercise to the next or, worse, putting yourself at risk for an injury. If you truly want to find your best optimal you, you must adopt the motto "Move and eat with intent."

Photo Credit: Bigstock and Planetfitness.com – What will be your approach when you show up to your workout at Planet Fitness?

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Want to listen to the unedited full version of the interview with John Brand or other past guests? Search “The Elements of Being” on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform. You can also find it in this podcast section.

9 Questions About Transitioning into a New Career After 15 Years from Entrepreneur John Brand

Recently, I interviewed finance wizard and brewery owner, John Brand, for my podcast “The Elements of Being.” Here are his 9 thought-provoking answers to my questions about transitioning from a 15-year career in finance to opening his brewery, Open Outcry, in Chicago. Take a read…It may inspire you to finally leave your career to pursue your dreams.

Did you consider other businesses before opening a brewery?

John Brand: No. I wanted to make beer. If I was going to give up my career in finance that I had put a lot of tremendous amount of time and energy into, and had some good opportunities if I continued it, I was going to give it up for something that I really wanted to do. I homebrewed for 10 years…I just loved the process of making beer. I loved making something with my hands and then sharing it with people and watching them enjoy it. Especially a beverage like beer or alcohol, which is a social lubricant where you can sit down with somebody and share with them. It fosters conversation and connections with people. And that idea of making something like beer and sharing that with my friends, family, and neighbors on the south side of Chicago was the only thing I was focused on. I didn't really think about anything else. The idea of starting a financial services firm or investing futures……I'd never even considered it. I was-if I was going to do it-I was going to go in a different direction. It was going to pursue something that I wanted to do…really had a passion for. And that's what beer was.

You mentioned that it took about four or five years before you actually made the jump…and I'm sure there was an internal debate during that time. I want to dig into that a little more to learn about what held you back from making the jump sooner. Were there any doubts or fears that you needed to overcome and, if there were, how you did it?

John Brand: I was entrenched in that career, and it was a long process to convince myself that it was rational to give it up to start a business-especially a high-risk business like a bar, restaurant, or brewery. The success and failure of bars and restaurants are pretty well documented. It isn’t the most rational decision. It isn’t the most conservative decision to make if you're a somewhat conservative guy like I was. I don't consider myself conservative with risk anymore. This whole experience has changed my relationship with risk and my relationship with money. It wasn't the rational decision to make. I also knew that if I didn't do it I probably would have regret. I can choose a successful career path in corporate America to have financial security and all the things that come along with that, but I didn't want to have that regret of thinking about what would've happened if I would've done it. I started hanging out with people that had done it before. I started reading a lot, too….I was introduced to writers like Tim Ferriss. He started his own business and became an entrepreneur. Ferriss wrote books that dissected the mindset and mentality of people…that entrepreneurship is in their DNA. Being exposed to guys like that started to really shift the perception of risk in my head. It's risky, but you can do this if you're thoughtful about it. So that helped. This took years for me to go through this decision-making process.

Can you describe how you officially committed to this decision (whether that was your two-week notice or signing some type of legal document)? At what point did this thought actually become a real jump?

John Brand: I think it was maybe in 2012 or 2013 when I started thinking about whether or not I could execute on a vision of opening a brewery. I would come home from work, sit down in front of a computer, and start pounding it out. I would document the vision that I had in my head…I started putting it down on paper. I did this once or twice a week for a year or two. It was cathartic for me because I was getting a little frustrated and disillusioned with the traditional corporate career path. This was an outlet to pretend that I was actually going to open a brewery.

Over time, though, that idea started to become a real plan….real good ideas were documented, flushed out….and a game plan for how to deliver on what a brewery could look like. As the document grew and become more detailed, I had a little bit more confidence in the fact that I do have an idea here, and I do have a path to execute it. I did that for probably two or three years, and it was probably the longest and most well-written business plan that you've ever seen. I had to go through the process of writing it down on paper to convince myself that I could actually do this.

I still hadn't made up my mind that I was going to do it, but I occasionally started looking at listings of commercial properties nearby. And again, not convinced that I was going to do it. When the right property came up, it actually clicked. I had a plan that I had been working on for a couple of years. I had almost the perfect property that the plan sat on top of (which was two blocks away from my house). I had a nice rapport with my wife the whole time and shared what I was thinking. She was supportive of it. I had to make a decision. It was either crap or get off the pot. This happened in late 2015 (after three or four years of writing a business plan). It was the first time I actually had to look at myself and say, “Okay, am I really going to do this or what?” I had done all the previous work for the last couple of years. I knew the economics of the business plan. I knew what it would cost. I knew how I wanted to execute the vision. I knew I wanted the space to work. Since I had done all that work, it gave me the confidence for this first time.

Some people believe that most transitions extend from reaching a bottom, saying, “This is enough,” and then finally making a jump. It sounds like this is a little different story, right?

John Brand: I was never so miserable in a traditional corporate career…I never felt so desperate that I had to get out. I wasn't excited to get up and go to work every day, and I wasn't clinging to desperation either. I knew that there was probably a better path out there for me as I got older and developed self-awareness. I was fearful of regret. I didn't want to look back thirty or forty years from now and say, “why didn't I do it?” I think that weighed on me the most. I convinced myself that if I did it..if I took the leap and suck…I just wasn't an entrepreneur. I wasn't somebody that could do it, and I failed. I was comfortable with that, too. That was a real…very real possibility. And if that happened, I also had known that I worked hard enough in my previous life and had enough friends in that industry or that space that I could have called somebody up and gotten a job somewhere back on the streets.

It sounds like it was a fairly calculated risk. You still worked for your former firm part-time while opening up the brewery, correct?

John Brand: I was very fortunate for my former employer. When I told them what I was doing, there was definitely some shock. They questioned me, “You sure you want to do this?” I explained the maturation process that I had gone through over the last couple of years and that I had done my homework. When you give a financial services firm two weeks notice, they get very protective of their information. A lot of times, even if it's a positive ending to that relationship, they still walk you back to your office after the notice, gather up your things, and then walk you out the door. I was fully prepared for that. It was the opposite, though. I was very fortunate. Not only did they support me through the process, they actually allowed me to modify my schedule. I went into a part-time capacity for six months while I bootstrapped the business. Not a lot of people have that sort of support or opportunity that I did, and that certainly helped my transition. It gave me an opportunity to make a little money. I was still paying my mortgage while we were building the brewery….planning the brewery.

Let's jump a little more into that transition. I'm sure not everything went smooth. Can you describe any moments of failure that made you question this new path? How did you overcome those moments?

John Brand: I learned quickly that part of owning a business is that you need to accept the fact that things go wrong. You have to be comfortable with that. You have to be able to let micro failures roll-off. You can't dwell on them because it’ll distract you from executing the plan and mission. I’m a pretty methodical guy and somewhat of a type-A personality. Control has always been an issue for me in terms of my management style. That was a transition for me…to accept the fact that things won’t always go my way or the way things were planned. As I built out the brewery and worked part-time downtown Chicago, things went wrong. I learned quickly to let the failures go and not dwell. You learn to love to eat crap, right? You need the capacity to eat crap if you're going to start a business.

Can you identify any specific lessons from the corporate world that made this transition easier?

John Brand: Oh, for sure. Yeah. We were just talking about how I wish I would have realized this earlier. Like you did…you had self-awareness in your twenties, and just did it (starting a personal training business). I didn't. Maybe that was a blessing. While working in companies for about twenty years, I learned the best practices of accounting, planning, budgeting, HR-related issues, how to deal with employees, how to hire and fire people, etc. These are all things that if you pay attention to them, you pick up on how to do it (especially on how to deal with present-day legal issues). If I had started a business in my twenties, I wouldn't have had the benefit of seeing all those things. In some ways this delayed self-awareness and realization that I want to start a business probably are helping me now. Now, if I’m having a dispute with an employee, I know how to navigate that. I know how to document things. I know how to protect myself and mitigate risks. These are all things I learned throughout my career in finance. It also gave me confidence. I’ve seen the inner workings of companies, and now I'm trying to apply all of those best practices into the startup business.

I'm not the type of person that will retire, sit on the front porch, and drink my tea. I always feel that I’ll still be doing “something” when I retire…perhaps creating another business. Some people feel that may be unhealthy, but isn't that what we are….beings that need mental stimulation?

John Brand: I agree with you. I don't know if I'll ever retire either. I always want to do something. I think this idea of retirement…..you're speaking directly to the narrative that we're spoon-fed in this country. You go to school….you learn just enough to be an obedient worker. You work in a career that you don't particularly like or have a passion for with the hopes of one day retiring, living the golden years, and doing whatever the hell it is you want to do. Right. I think that narrative is crap. I think you should find something you want to do and do it. Enjoy doing it…enjoy the journey and all the things that come along with that. The failures…the successes…the distress…the fear.

What are your day-to-day habits (e.g., bookkeeping practices, etc.)?

John Brand: I try to be hands-on with everything in the brewery. I am there in the mornings, sweeping floors with the folks that are opening the place up…wiping tables down, cleaning, mopping. I try to spend an hour or two of that every day. I'm particular, and I want that place to look a certain way…there's a certain level of cleanliness and sanitation that I demand. Then, I'll spend a couple of hours in the office doing paperwork, accounting, responding to emails, dealing with staff issues, HR issues, and payroll issues. I also try to spend an hour or two every day doing project work. I consider project work making incremental improvements to the aesthetics of the building, prepping for the next phase, planning the next project that I want to do. I ask myself, “how can I invest two hours today that will lend itself to incremental improvements to the aesthetics, the service, the food, and the quality of the beer.”

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Want to listen to the unedited full version of the interview with John Brand or other past guests? Search “The Elements of Being” on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform. You can also find it in this podcast section.

A Personal Trainer’s Answers to your 4 Biggest Health and Fitness Questions

Trying to unravel the complicated approach to achieving your best health? A Chicago personal trainer answers your 4 biggest health and fitness questions.

What are some of the most common misconceptions about getting in shape?

Personal Trainer Wisdom: The most common misconception about getting in shape is the primary importance of fitness. While fitness plays a pivotal role in your strength, flexibility, muscular endurance, and cardio endurance, it still relies heavily on your nutrition. Without the proper nutrition for your body type, you will not have the energy or building blocks to sculpt the healthy body you want. Any nutritional deficit or inflammation will certainly affect your ability to get in shape, live to 100, or reduce injury.

What single piece of personal training advice do you have regarding form and technique?

Personal Trainer Wisdom: With the endless circus act of exercises found online and in magazines, it would take years to point out every little piece of the form you should keep in mind while exercising. While you should study your body's response to different positions and movements, there are basic rules you should keep in mind for whatever you approach:

-Keep your feet hip width and straight to maximize stability and glute/abdominal activation.
-Keep your shoulders above your hips to maintain a neutral position and reduce pelvic tilting.
-Maintain a neutral spine by periodically checking your lumbar curve (lower back) and cervical spine (neck).

There are certainly exceptions to these rules. Nevertheless, they will generally guide through a safe workout routine.

What is the best way to get a personal training client motivated when they feel like giving up?

Personal Trainer Wisdom: Considering that each person is different, there isn't a single strategy to motivate a personal training client when he or she wants to give up. While some personal training clients persevere when given a strict structure to follow, other clients are intimidated and will less likely push themselves. Add in societal pressures, personality traits, family and work demands, and natural limitations, it's surprising that anyone has the strength to sift through these factors and push through. The best advice is to help your personal training client become a human scientist - to study their physical selves and their habits, decision-making process, and problem-solving approach. By utilizing this strategy, you are reducing the ambiguity of the process in the most simple way and identifying the personal training client's strength and weaknesses for the most efficient approach. The personal training client will feel more control over his or her situation and will be able to target the undermining reasons for giving up with more confidence.

What is the best advice you’ve ever learned about staying in shape?

Personal Trainer Wisdom: After nearly 15 years of personal training and research in Chicago, I have learned that your mental approach is the steering factor of staying in shape. You will most likely reach your goal but whether or not you maintain this success is questionable. Who can blame you! There are too many distractions and pulls in life, including holidays, work, and family, that easily pull you from your new healthy routine. The best advice is to clearly define boundaries based on your needs-not your wants-and use this set of rules as you approach the unknowns of life. I don't think it's reasonable to assume that you'll make perfect choices each day. With reasonable boundaries based on your body and habits (not anyone else's), you'll keep yourself in check and stay in shape.