Are you human? You need a coach!

This is a subject I am REALLY passionate about.

As most of my readers know, I’m writing to you from the perspective of a weight loss, nutrition, and fitness coach.  

I own my own facility coaching others. 

And I have coaches. 

You see, despite being a highly qualified coach myself across multiple areas, I hold a deep belief that everyone needs a coach in their life.

I have a business coach that I speak to 2 times a month, and it’s been a powerful investment I’ve made in myself.  I love the personal growth that comes from it.  There is tremendous value in being coached. The best coaches, have coaches.

So what area of life should you look for a coach in?

Anywhere you are struggling, really.  Struggling with weight loss?  Hire a coach. Struggling to make major decisions in life?  Hire a coach.  Struggling to transition careers?  Hire a coach.  Looking to improve athletic performance?  Hire a coach.

Think about it…there are not many people (if any) who reach high levels of success in life without a coach.  It’s too hard to go it alone, to know what to do, to see things in life objectively.

he number one reason I hear from people for not hiring a coach is cost.

How many times have we tried to “do it on our own” and failed? Here’s the thing…we can’t afford not to.  We need accountability, support, guidance, advice, etc.

I’ve been there.  I’ve fallen off the wagon.  I’ve given up.  I’ve stopped believing in myself. 

The difference is that when you’ve got someone to bring you back to reality and pick you back up, life just gets easier and less lonely.  We all need an objective eye on our lives, someone who sees things entirely from an outside perspective.

So, if you have a goal that you want to achieve, stick to for the long run, and you believe investing in yourself is a top priority, hire a coach.   Go on that journey. Change your life, in whatever aspect you seek change.  You’ll gain more than you ever expected.

I’m also curious, so hit reply and let me know either how working with a coach has impacted your life and success or maybe even why you’ve been hesitant to hire one in the past...

Hope you’re having a great week!

To Your Success,

Tom

6 Strategies for Healthy, Quick, & Convenient Dinners [RECIPE INCLUDED]

The biggest obstacle I hear from the people I coach is that they “just don’t have time.”  People are SO busy today with work, families, managing a house, and the million other things that come up.

So it’s too often that they find themselves grabbing food for convenience – food that not only doesn’t serve their bodies but that also ends up negatively impacting the family and their waistlines.  This leads to further guilt and a vicious cycle begins.

It breaks my heart to see these mart, hard-working, and deserving people go down the rabbit hole of convenience because they just don’t know another way.  So, I’m here to help!

Check out my strategies for ealthy, fast, and convenient inners (or whichever meal you choose!):

You make it:

1. Pre-cook proteins, pre-wash and chop veggies.  You can do this 1-2 times a week depending on time.  I’m a fan of the Sunday Ritual, where you prep and portion for the entire week.  How to do this:  Simply grill or bake enough protein to sustain dinner each week.  You can prep the veggies to be prepared on the spot in the evening before dinner or in advance like the protein.  Heck, throw it all on the grill!

2. Purchase pre-chopped veggies.  If to the first point you were thinking…”Yeah, but the part I HATE is washing and chopping!”  Pretty much every grocery store sells vegetables that are ready to throw in a pan, in the oven, or on a grill.  It’ll typically cost you a little bit more, but it’s worth it if this is what it takes to make the right choice.

3. The 10 minute, minimal effort meal.  This is one of my favorite strategies!  It’s as simple as this:  Rotisserie chicken, steam in a bag veggies, and wrapped microwavable sweet potato.  Serve the chicken, grab 1-2 cups of veggies for your plate out of the bag (season if you like), and eat half the potato with a pat of grassfed butter.  And you’ve got leftovers!

4. Crock Pot meals.  It doesn’t get much easier than throwing a bunch of ingredients in a crock pot in the morning then coming home to a fully prepared meal (and a house that smells awesome).  Also requires minimal clean up!  This is definitely easy to make in large portions, so you’ve got leftovers!

Still not quite going to work?  Here are my GRAB AND GO strategies!

5.  Hit the hot bar.  Have a grocery store nearby?  Chances are they have an awesome hot bar with some healthy and tasty options!  

6.  Healthy take-out.  This is easier to find than you think.  I love Asian restaurants for this because you can almost always find grilled protein and order it with a side of vegetables.  You’ll typically be able to get a few servings out of it too, so you’ve got lunch for the next day!

Believe me, I am all about convenience when it comes to food, so I always suggest making more than you need so you’ve got left overs!

And when, I cook, I keep it SUPER SIMPLE!  Check out one of my go-to’s with this Beef Stir Fry:

1lb ground beef
1 medium onion
1 large bell pepper (any color)
1 tbsp coconut oil
salt & pepper to taste

Heat a sauté pan to medium high.  Add coconut oil and let it melt.  Add the onion and let it start to turn translucent.  Add the bell peppers.  Let cook for 2-3 minutes.  Add ground beef and cook to desired temperature.  Add salt and pepper to taste.

I usually throw this in a bowl and eat it as is.  This makes about 3-4 servings for me. You can also serve this with about a half cup of quinoa!  How is easy is that!? Under 15 minutes!

Give it a try and let me know how you like it!

Yours in Health,

Tom

The most important factor in weightloss

What would you say is the most important factor in long-term weight loss?

Nutrition?

Exercise?

Sleep?

I’d argue none of the above.

I believe, without a doubt, that the factor that influences weight loss above all else is your mindset.

After all, Henry Ford said: “Whether you think that you can, or you can’t, you’re right.”

have personally experienced this undeniable truth in every aspect of life from strength, fat loss, running a business, achieving higher education and relationships.  It’s absolutely the truth.

So if you want to lose body fat, increase health, and live in the body you deserve, I want you to consider a few things…

Most diets work.  There, I said it.  They work for a while.  They work while you have enough “willpower” to adhere.  But you know something about willpower?  It’s finite.  We can’t rely on it forever.

If you want a lean, healthy body for the long term, whatever you’re doing today needs to be something you can imagine yourself doing a year from now and beyond.  If you’ve ever had the following thoughts, you’re not alone:

“I’ll be happy when I weigh _______.”

“I’ll be happy when I can fit into a size ________.”

“When I finally achieve __________, I will go back to eating ‘normally’.”

These statements are what I refer to as the DIETER’S MINDSET.  It’s short-term focused and unsustainable.

Too often in weight loss, we have a restrictive mindset.  We say “I can’t have that!” And that thought will start to dominate.  Then, the thing you “can’t have” will be the one thing you really want!  Yikes!

But what if we changed our mindset to one of abundance?  What if you thought “I get to eat all of these beautiful, colorful foods that will nourish my body.”  Or, “I CHOOSE not to eat cookies.”  How EMPOWERING is that!?

So what’s your choice?  A short term mindset of restriction or a long term mindset of abundance?

Believe in your ability to be successful.  Commit to a plan.  Throw out the dieter’s mindset.  Operate from a place of abundance.  Love yourself no matter what.

There’s your formula for success.

So now hit reply, and let me know of a time in your life that you can look back to and recognize a dieter’s mindset.  How could you do things differently going forward to ensure success?

I can’t wait to hear from you!

To Your Success,

Tom

What if?

Tony Robbins always has an amazing way of putting perspective on things.

One of his concepts that I love is that everything happens FOR you not TO you.

It’s the idea that everything in your life serves a purpose, teaches you a lesson, propels you into growth.

When we find ourselves overweight, in pain, and out of shape, it’s easy to look back and list 100 reasons why.

We had to neglect ourselves because ________________ (fill in the blank).

What if that reason, like being too busy in a job for example, was used to make us more efficient with our time so that you HAVE time to take care of yourself. That busyness is happening FOR you to help you grow.

Is there a situation in your life right now you can look at where perhaps you’ve wondered “why is this happening to me!?” Can you re-frame it to see the purpose it serves?

I’m super curious for you to comment below and share your thoughts!

Yours in Health,

Tom

https://www.huddlegroupfitness.com/contact/

Stress and Weight Gain.

Have you ever eaten well, exercised consistently, and consumed plenty of water only to see no changes in your body?

Have you wondered why, despite your best efforts, you find your pants getting tighter and you’re getting more and more tired.

Look back on those times. Maybe you’re experiencing it now.

What has been your stress level in those times?

You see, your body knows prolonged stress as your ancestors used to experience it. It meant prolonged periods without food.

Your body is programed to see long-term stress as a threat to your survival, so it tells your body to do 2 things: store energy and increase hunger.

This is why we gain weight in stressful times, even despite solid food and exercise efforts.

So, what can we do about it?

Here are a few options you could look into to manage your stress:

·      Journaling

·      Meditation

·      Breath work or yoga

·      Having a coach or counselor

·      Exercise more

Managing stress is very challenging in the world today, but it is essential for our long-term health and loving the body you have now. Research shows stress as the underlying cause of many diseases, so getting your stress in check simply isn’t an option.

We’d love to help you relieve your stress here at Huddle! Comment below and let us know if we can help.

Yours in Health,

Tom

What drives you?

Motivation is one of the most common objections I hear around why people don’t achieve their fitness and fat loss goals.

There are 4 types of motivation:

1. Fear-based motivation – this is where you take action because you’re afraid for whatever reason of what might happen if you don’t.  This type of motivation disappears when one of two things happens:

1. You do what it takes to alleviate the fear
2. You rationalise the fear, accept the outcome, and are no longer afraid

In either instance, you stop taking action, motivation disappears, and the cycle will repeat.

2. Obligation-based motivation – you’re motivated out of necessity.  You continue to take action only until the obligation is fulfilled or until you simply don’t care anymore. Either way, action and motivation will cease at some point.

3. Perfection-based motivation – this is a BIG one many of the ladies I’ve worked with have to overcome.  You’re motivated to take action only when things all seem to be in perfect alignment.  You wait for the “perfect time” to get started (which doesn’t exist), and then you quit when things aren’t playing out perfectly around the situation.

4. Choice-based motivation – this is where you want to be for endless action, endless motivation, and lifelong change.  You CHOOSE to take action and that action leads to confidence, motivation, and more action in a beautiful cycle.

Choice-based motivation is the only kind that exists from a place of ownership and empowerment.  And it’s the only kind that will ever last long-term.

So, I challenge you now to evaluate your situation around any health, fitness, nutrition, fat loss, etc. goals you might have.

-  hat type of motivation have tried to operate from in the past?

-  Has it worked?

-  How can you CHOOSE choice-based motivation going forward so that you are finally able to not only achieve your goals but stick with the habits you’ll develop through consistent choice forever?

I’d love for you to shoot me a message and share!  This is a REALLY important piece for you to be aware of so you can consciously cultivate change.  What you CHOOSE will bring you fulfillment, motivation, confidence, and continued action.

This is certainly something you can apply to all areas of your life.  I hope this resonates in some way.

To Your Success,

Tom

Pleasure in the PROCESS

There’s a result you desire.

Maybe it’s weight loss, maybe it’s to achieve a specific lift or run your first 5k, or maybe it’s to get off your blood pressure medication. Whatever the goal is, what I’m going to talk about applies.

If you or someone you know has ever gone to extreme measures to lose weight – HCG injections, diet pills, surgery, starvation diets, etc – the chances are VERY small that they were successful.  And if they were, chances are that they couldn’t sustain the result.  I’m going to tell you why…

They were chasing a result while ignoring the process.

To be successful with anything long term, whether it’s nutrition, weight loss, fitness, business, performance – literally anything – you have to learn to fall in love with the process. 

It’s not some grand action that gets you to lose 10 KG’s.  It’s the accumulation of the choices you make each and every day – the PROCESS – that gets you to the RESULT, not the other way around.

So if you ever find yourself frustrated with progress toward a desired outcome, be sure to stop and ask yourself – “are the behaviors I’m practicing every single day going to lead to the result I desire?”

The answer should be pretty clear. 

And if the answer is “no”, what are you willing to change to make the answer “yes”? 

I fully acknowledge that habit change is HARD!  I don’t suggest going for a full lifestyle overhaul all at once most of the time, but rather be conscious of the choices you’re making each day knowing that each choice brings you closer to your goal or further from it. 

Neutral choices don’t exist.

Need extra support with this?  If you’re not already following us on FB, click the link for more info, insights and support. https://www.facebook.com/huddlegroupfitness/

What choice do you continuously find yourself making in your daily life that you’d like to commit to changing to bring you closer to your goal?  Hit reply and share your insights!

To Your Success,

Tom

What’s the Big Deal about Carbs?

Starchy carbs get so much attention when it comes to nutrition conversations because they are the biggest double-edged sword our bodies have to deal with. On one hand, all of our energy in the body comes from glucose molecules (carbs in their basic sugar form) but on the other, our bodies weren’t designed to be surrounded by so many readily available carbs.

So when our body does get an onslaught of starchy carbs (usually from refined sugars in all of our indulgence foods or simple carbs found in anything baked with flour), it handles them by releasing insulin. Insulin is responsible for a lot of important functions in the body, but by design, it is a storage hormone. So instead of signaling our body to burn fat, our bodies actually get the signal to store fat whenever we eat a lot of starchy carbs.

This is why you can expect to make the biggest dent in your weight loss if you begin to control starchy carbs with every meal.

Where are Carbs Found?

Carbs are found in a lot of different foods but in general you can view them in this distinction:

FIBROUS VS. STARCHY

Fibrous Carb Rich Foods that Help with Fat Loss:

·      Raw or lightly cooked vegetables

·      Beans and legumes

·      Some fruits (mostly berries)

Starchy Carbs that Work Against Fat Loss:

·      All candies, jelly and jams

·      Sodas, fruit juices, fruit drinks

·      Pudding, custards and other sweets

·      Processed refined grains like flour or white rice

·      Bread and pasta made with any refined flour

·      Cakes, cookies and other sweet bakery products 

What Do We Mean by “Controlling” Starchy Carbs?

First, notice that the emphasis is not on eliminating carbs but rather on controlling them. Our brains tend to be resistant to restriction, so we want to add the right foods to crowd out the foods that aren’t serving our interests.

In addition, “controlling” carbs also acknowledges that it’s not realistic to avoid all of the foods in the “Against Fat Loss” carb lists. We all like to indulge, so it’s important to learn how to enjoy those foods without affecting your waist line.

In this context you, can think of carb control as substitutional. The goal is to substitute as many of the “against fat loss” carbs with “help with fat loss” carbs.

So in order to achieve the above, you will be required to practice one (or both) of these strategies throughout your day to control carbs:

1.     Substitute the carbs not working for you with more quality carbs

•   Fill more of your plate with protein or crowd it out with more veggies (as they are technically a carb as well)

•   Shift from more processed foods to less processed foods

•   Shift from breads and white rice to Ezekiel bread and brown rice

•   Swap pastas for quinoa

•   Potatoes to sweet potatoes (or any root vegetable)

2. Eat your “Against Fat Loss” carbs after a workout

The intense workouts I design are designed to drain your muscles of as much sugar as possible. Thus, right after a workout, your body is keener on storing any incoming sugars (i.e. carbs) into your muscles instead of into fat. Thus, if you still wish to indulge in pastas, pizzas, breads, sweets etc. feel free to do so ONLY after your workouts. You can even think of it as a way of “earning your indulgence carbs.” This should not be done daily, however. But a few times per week is ok. :)

And don't forget your portions!

The above portion is for women. Just double it for men!

I hope this gives you a better understanding of what carbs truly are and how they work in the body!

Have questions?  Hit reply, and ask away!

Yours in Health,

Tom

P.S. If you’re ready to make a BIG change in your lifestyle and want to commit to putting in the work to achieve better health and fitness, contact us know through our website here: https://www.huddlegroupfitness.com/contact/ and let’s find a time for us to have a chat!

Your Best Self.

If you close your eyes, breathe deeply, and start to visualise your best self – who is he or she?

How does he or she look?

What’s the expression on his or her face?

How does he or she feel inside?

What is he or she proud of?

Spend 5 minutes here – visualising the very best version of you possible.

Maybe you’re more fit and healthy, maybe you have a job you love, maybe you have the happiest relationship you can possibly imagine.

Now, where are you today? What’s missing from where you are now to that best version of you? How would you feel if you turned into that person you saw in your mind’s eye?

What’s one thing you can do to bring it to fruition?

We actively create our reality. Visualisation is a massively powerful tool to get ourselves to where we want to be when we align it with action.

To Your Success,

Tom

P.S. If increased health was part of your visualisation, and you’re not currently with us, click below so we can help you take action that will bring you closer to your best self. https://www.huddlegroupfitness.com/contact/

For moms who don’t have time (share with a friend)

Over my years working in fitness and nutrition I’ve worked with A LOT of moms.  Given that moms give to everyone around them, I’ve had to really navigate what holds them back from giving equally to themselves.

I’ve talked to hundreds of women about their struggles when it comes to sticking with their fitness. 

I know about the fear of failing again, the fear of starting over, and the fear of falling off the wagon.  I know about the cravings and lack of knowledge of how/what to eat. 

I’ve watched them spend endless hours on treadmills, working with trainers, and exercising with little to no return on their time and energy investment.  And I’ve seen them give up time and time again.

After coaching hundreds of clients and specifically interviewing many women around their biggest areas of struggle, several things stand out as major issues that cause setbacks or failures, but what the overlying issue boils down to is TIME.  

They just don’t have time

I’ve been able to help these same women who once felt endlessly trapped in a vicious cycle by time transform their bodies using methods they can rely on forever.

Here’s what to do:

§  Learn how simple nutrition really is.  You don’t need supplements, shakes, pills, or anything aside from food.  You don’t have to eliminate carbs or eat chicken and lettuce and that’s it.  Foods that promote fat loss taste AMAZING and take very little time to prepare.  You can also go out to eat frequently and stay fit.  It’s just a matter of knowing what to order!

§  Exercise for maximum efficiency.  You need the most bang for your buck because of the time crunch.  You need a coach to guide and support you with an exercise program aligned with your goals.

§  Mindset.  Everything starts with believing that your goals are possible to achieve and making up your mind that you’re doing this thing NO MATTER WHAT.  That you’ll strive to be better by just 1% every day.  Accept that there will be setbacks, but there is no giving up.  There is no failure this time.  This is so much easier when you realize you don’t have to dedicate every waking moment and thought to your weight loss!

§  Stop trying to be perfect.  I would go CRAZY if I had to be perfect all the time with my fitness and nutrition, even as a pro!  I love junk food and have created parameters that are effortless to follow.  It’s called the 80/20 rule.  80% of the time, I stay on track, 20% of the time I’m flexible with my choices.  It takes practice, but it’s quite simple and easy to get the hang of.

If all this sounds great to you, you may still be wondering where in the world to start.  Don’t worry!  I’ve got you covered! 

Simply click the link below, drop me a line, and I’ll be touch to get you started.

Yours in Health,

Tom