Given the recent welcoming of the new year, there has been no shortage of conversations about self-improvement, planned changes, and a renewed commitment to a goal for 2022. Unfortunately, many of those goals we’re discussing at this current turn of the year are the same ones we were talking about when 19’ turned to 20’ and 20’ turned to 21’. When speaking of progress, this is less than ideal, and something we don’t want to continue repeating if improved health, longevity, and sustained quality of life are things we want to enjoy while actually here. Given the first-hand knowledge I have of how frustrating it is to set your mind to something just to experience failure over and over, I decided to share what I have found to be effective both personally, and with hundreds of individual client cases.

Experience has taught me that the likelihood of long-term and potentially monumental success increases exponentially when we first achieve what may initially seem like nominal, even meaningless, goals. The consequences of maintained incremental improvement become, in time, anything but incremental. You gain compound interest on incremental improvement, no matter how small, because anything is greater than zero. This seemingly small success then increases the likelihood of achieving the next goal.

Happy December and Happy holidays from Flex Level Fitness and Impact Fitness. We hope you all had a great, restful, and gratifying Thanksgiving holiday.

At this time of year, it often seems we are met with more obligations, commitments, and distractions that come at what seem to be the most inopportune times. Fulfilling our many obligations can often have us seeking more time in our day, which may require adjusting our schedules, often having us forego whatever self-care we practice, and for us, that likely includes our gym time.

This often begs the question, “Should I take a day or two off? Maybe it would do me some good. How often should I rest anyway?”

The answer to this varies greatly based on myriad variables, including training frequency, intensity, goal, age, and others. Whether or not a rest day or two is in order for you can often be determined by listening to your body, assuming you have taken proper care and paid proper attention to your physical and mental health long enough to make an honest and well-informed decision. When determining whether the holiday season may be a convenient and even beneficial time to take an occasional extra day or two off, a good place to start is addressing these few questions:

Happy November and start of what we here at Flex Level Fitness and Impact Fitness hope is a joyous, fulfilling, and safe holiday season. For many, the holidays are a tough time of year not only mentally (family gatherings, financial obligations, work deadlines) but also physically as many seek comfort and relaxation in their favorite dishes. This month I want to share with you some personal and proven-effective tips on a topic that has already been raised on multiple occasions in the past 2 weeks. “How do I eat properly, or even maintain a structured diet during the holidays? I don’t want to regress, so what should I do?”

This is a great question, and no doubt creates a challenge for nearly anyone looking to continue positive momentum through these upcoming months. By adding even 200 calories a day over the next 5-6 weeks you could easily pack on 3-5 pounds. Today, I am going to provide a few bullet points that I hope you will keep in mind at your upcoming gatherings to better allow you to both enjoy your time and enjoy some great food while avoiding the side order of guilt that often accompanies this.

1. Budget. Don’t feel the need to eat “1 of everything” at the party. Odds are that by now you know which foods you love. Stick to those.
2. Slow Down. Enjoy some conversation and catching up with loved ones or friends you haven’t seen in a while. After your initial serving, take 10 minutes, have some water, then reassess if you really are still hungry, or if the leptin (the satiety hormone) simply hasn’t yet reached the brain.
3. Eat your vegetables! Add some extra salad or greens. Avoid heavy cream sauces.
4. Eat your standard meals, rather than “saving calories.” This one is backed by hundreds of clients over 2 decades who have averted possible disaster with this simple tip. I have all my clients eat their regular meals just as they would any other day (with the possible exception of a dinner party, unless you choose to pack your food and bring it with you). This ensures that you are getting the proper daily nutrients while also ensuring that you avoid going to the party over hungry, which will increase the chances of drastically overeating and making food choices you may not have otherwise made.
5. Keep alcohol to a minimum. Aside from the other numerous negative health effects of alcohol, the calories will add up quickly. Among the lower calorie drinks is a Rum and Coke which has 100 calories in one 8oz drink, and that’s with Diet Coke! Some mixed drinks can easily add over 500 calories per 8oz drink. Alcohol alone can be responsible for holiday weight gain. Avoid alcohol and you are well on your way to keeping your calories in check. Plus, why not embark on a new challenge? You may just find you like how you feel. Trust me.
6. Practice Mindfulness. Remember the real reason for these social gatherings around the holidays. Although food is an integral part of the holidays, be sure to keep the focus on family and friends, laughter, and general cheer. Some gratitude will also go a long way in helping you have a wonderful and memorable season.

Are you confused or overwhelmed by the amount of supplement ads you’re bombarded with online, on television, or within your gym and feel unsure as to which are safe for you and worth adding to your regimen? Multiple times a week I am asked about various supplements and what they do, and if they are worth the investment. To provide clarity, education, and useful knowledge that will help to enhance your efficiency in the gym, the scope of this month’s article will be limited to the pre-workout supplements, and which, if any, may be best for you. This will be the first installment in what will be a series of supplement reviews that all Impact members, Flex Level Fitness clients, and general fitness enthusiasts may make educated decisions about what products are worth the money.

The most significant difference between the various pre-workouts on the market today is those that contain stimulants, and those that do not, and are often referred to as “stim-free.” This generally refers to the absence of caffeine in these products. Instead, these “stim-free” products contain ingredients such as beta-alanine, nitric oxide, L-Citrulline, L-Tyrosine, and L-Leucine to name a few, none of which are associated with the undesirable effects that are often experienced following consumption of a pre-workout that contains a host of various stimulants, all of which may lead to increased anxiety, trouble sleeping, and nausea to name a few.

SIT/STAND UP STRAIGHT WITH YOUR SHOULDERS BACK

“Sit/Stand Up Straight with Your Shoulders Back!” Have you heard that before? Maybe from mom or dad? Or maybe a grade school teacher? Or maybe it was from me. Flex Level Fitness followers and clients know the multiple meanings of this imperative. For today, though, we’ll keep it in the context of ergonomics.

Ergonomics-the study of people’s efficiency in their working environment. An ergonomist aims to eliminate discomfort and risk of injury due to work

Now more than ever I hear people complain of back pain, neck pain, general discomfort, or tightness along their posterior chain. I have no doubt that for many, there is a strong correlation between these pains and the fact that they are spending a far greater amount of time sitting in static posture for the better part of 5 days a week or more than they were used to pre-Covid related changes. Ironically, our health is suffering the consequences.

Since so many companies have opted to allow employees to work from home, many of you now find yourselves within a stone’s throw of the kitchen, and sedentary nearly all day long. With this comes prolonged periods of sitting at a desk, likely staring at a screen, and very possibly in a static posture that lends itself to muscle tightness, compromises spine health, and may cause undue wear and tear on your joints.

“Whether you think you can, or you think you can’t, you’re right.”

How many times have you heard that adage in your life? Ironically, like many of these sayings we often roll our eyes at, this one too holds true time and time again. Over my 20+ years as a coach (sports-specific nutrition, followed by Personal Training and Nutrition, to now a certified Wellness/Life Coach specializing in the mind/body relationship) I have become increasingly convinced of the importance of attitude in achieving your goal. As impractical as it may seem to some, I assure you that your attitude toward your physical appearance, combined with the general disposition you have toward life absolutely plays a critical role in your outward appearance. Time and time again I have seen a stark contrast between those that are confident in the direction they are going and the changes they are making when compared to those that do not trust the process, are doubtful that they too can achieve their goals, and how the two are received by others, as well as the rate at which the desired change is effectuated.

Among the most common questions that I am asked is, “What makes some more successful than others?”