There’s a case to be made for drinking more water.

Indeed, drinking more water can save you hundreds of calories throughout the day.

You see, most of the time we aren’t really hungry, we’re dehydrated!

Drinking plenty of water ensures that hunger pangs are just that, hunger.

Drink like a fish!

Baby steps count.

Yes it may take longer for you to hit your goals, but at least you’re moving.

Something small every day beats the crap out of doing nothing.

It’s the consistency that counts, the small battles won every day.

In my last post I touched on eating local, organic, grass fed, pasture raised, cage free, and free range.

And I think this brings up another important point:

Know where your food comes from.

We’ve become so seriously disconnected and removed from where our food actually comes from, that sometimes we forget we’re actually eating animals and plants.

I think we start to take it for granted a little bit.

Knowing where your food comes from fosters a sense of connection to it and helps you eat less.

Try eating local, or if you’re into hunting, hunt your own food. This’ll help you bring some of that connection back.

Eat local, organic, grass fed, pasture raised, cage free, and free range whenever possible.

Yes it may be more expensive, but it’s worth it.

Here’s why:

  • These designations ensure you get the freshest, most nutrient-dense, best tasting, and safest versions of the food available.
  • Factory farming is mostly unethical, unsustainable, and just plain horrible for the animals and environment.
  • Pesticides and herbicides are terrible for you and the environment.

Do your own health, the animals, and the world a favor and spend a little extra.

The scale can lie.

Your total body weight can fluctuate based on things such as fluid and nutrient intake, fluid loss through physical activity, and hormonal changes.

For this reason the scale is not the most accurate picture of fat loss or muscle gain.

Indeed, the scale should be used with caution, and never relied upon by itself to measure progress.

Body fat measurements (with calipers), anthropometry, and visual checks should be used in conjunction with the scale to give a more accurate picture.

Having trouble feeling full and satiated when shredding body fat?

Eat more good fats, lean proteins, and fibrous carbs.

These foods give you lots of bang for your buck and take up lots of space in the stomach.

The result? You feel fuller, for longer.

Good fat sources: nuts, seeds, avocados, fatty fish, and grass-fed beef.

Good protein sources: chicken, turkey, fish, and grass-fed beef.

Good fiber sources: whole grains (oats, wheat, sorghum, teff, amaranth, quinoa etc.), vegetables (broccoli, cauliflower, spinach, peas, etc.), and whole fruit (avoid dried fruit, as it’s more calorie dense and it’s absent of water).

Some stress is good.

But too much stress can be a real b*tch.

If you’re dealing with too much stress, it’s time to take action.

The most direct way is to eliminate things that stress you out.

You’d be amazed at how much more at ease you feel when you get rid of stressful sh*t.

For things that can’t be 86’d, it all comes down to management.

Things that can help you manage stress:

  • Eating right, working out, and getting the best sleep possible.
  • Supplements like L-Theanine. These can help promote a sense of well-being.
  • Unplugging from electronics and getting outside.
  • Meditation. Meditation is great for clearing the mind and keeping you grounded.
  • Reading, writing, drawing, or painting. These activities command attention and help you get your mind off of things.

Yes, preparation is important.

Yes, you should research and study.

Yes, you should make goals and plan.

But at some point you just gotta TAKE ACTION and GO.

After a while, preparation and planning become a form of procrastination.

What did Iron Mike say? Everybody has a plan until they get punched in the mouth.

So jump in and get punched in the mouth (figuratively of course).

Don’t underestimate the power of community when you want to make positive changes.

Accountability partners can be a great help with keeping you motivated and on track.

This may look like joining a group and exchanging goals. Or throwing down a challenge. Or even making a bet.

You can certainly get creative with this… and you don’t have to go it alone!

Have you ever checked out the ingredient list on a certain food and felt like you were reading a book in a different language?

This means it’s processed as all hell.

It also means you should consume it with caution.

A good rule of thumb: if it has more than 8 ingredients, put it back on the shelf.

You want to fill your bucket with “clean” foods, and as the icing on the cake you can put in a few drops of “dirty” foods.

The idea is that if you pour clean foods in and make them the majority, then a very small amount of dirty foods won’t break your physique.

So how can we quantify this?

A good rule of thumb is 90% whole, unprocessed foods (clean), 10% processed foods (dirty).

This might look like a cheat food once a day, or a cheat meal once a week.

Any way you slice it, If you keep it mostly clean, you’ll have an easier time getting and staying lean!

It’s all about priorities.

Do you workout later in the day, when willpower is eroded and life starts calling?

Or do you workout early in the day, when you’re mentally and physically ready to go?

Indeed, you’re more likely to skip workouts if you save them for later in the day.

The solution?

Do your workouts as early as possible after you wake up.

I do this, and it’s kept me consistent as hell.

It’s all about priorities: do the important things first.

No time for a cardio session?

Try exercise “snacks”.

These are just what they sound like: short cardio sessions done several times throughout the day.

Some ways to “snack”:

  • Short brisk walks
  • Hitting some stairs
  • Busting out some air squats
  • A quick minute of jumping jacks

Get creative with it. Exercise doesn’t always need to be one long bout!