What it is and who should or shouldn’t do it.
Intuitive eating is sometimes frowned upon in the fitness industry, with counting macros being the “superior” way to go. Most of the time intuitive eating is misunderstood though. It’s more to it than “just eat until you are full” and choosing foods based upon “what your body tells you”, because for most people this would mean bingeing on pizza and ice cream until they can’t walk anymore. Intuitive eating is a tool to develop a better feeling for hunger, satiety and health in general. How is it done? Read on!
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Giving a realistic view on what’s ahead.
Everybody thinks they know what to expect when starting a diet, yet people still are relatively unaware what truly is ahead of them. To prepare you a little better, I’ve compiled a few points that I deem important to keep in mind. Not to scare you off, but to prepare you for the bumpy road ahead. Because in preparation lies the key to success!
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My personal do’s and don’ts of treating back pain.
I’ve struggled with back pain for years and spent a lot of time researching for ways to relieve my misery. Name a form of treatment and I’ve done it. In this article I want to give my personal experience with what helped me with my back pain and what did not seem to make a difference, so maybe you have an easier time navigating through the treatment jungle.
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An innocuous habit with big consequences.
Snacking. It’s just what we do, right? Well, at least that’s what the food industry wants us to believe. And while it is true that at the end of the day energy balance is pretty much the only thing that matters for fat loss and yes, you can fit in those junky snacks and still lose weight, doing so comes with a boatload of problems. So let me explain why snacking is probably the number one habit that is holding you back from attaining your body composition goals.
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Tracking macros is a great tool to achieve body composition goals, but it can be mentally very tasking. I can understand, that you have enough of tracking, weighing and measuring everything in your life and you are afraid of having to do this forever. Relax. No, you probably don’t have to track macros for the rest of your life, there are varying degrees of freedom regarding your nutrition. Intrigued? Read on!
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Tips and tricks to save your wallet while eating like a king.
Many people think that eating in a healthy way is very expensive, which couldn’t be further from the truth. Buying and cooking in a smart way can save you a lot of money! But first of all, remember that not investing in your health (and this includes not buying the best food you can afford) probably isn’t the best idea in the long run. Also think about why some foods are as cheap as they are. Somebody in the production chain has to pay for that. Who is it going to be? You did the first step in the right direction by reading this article, therefore here are my favourite ways on saving up some money when doing the groceries. Enjoy reading, set a couple of my advices in practice and you are on the best way on eating healthy without spending a fortune!
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Limitations and why science is still great.
Evidence-based fitness is a great achievement of the last decades. As we started our fitness journey it was all about what we read in the mainstream fitness media and what we heard from other people who were training. Personal trainers were not used to read scientific publications or science reviews neither. Now as a good online coach and/or personal trainer you are expected to do this. I love science, that’s why I’ve done the PT course by Menno Henselmans, but this approach also has its limitations. In the fitness and health media landscape you can find conflicting evidence on almost every subject and often science is behind what expereinced trainees and coaches already may intuitively know. In this article I’ll explain how science is conducted, how it is possible to find proof for potentially everything and why science is still great.
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A deeper insight on the role of genetics and the new trend of genetic testing.
In the evidence-based natural bodybuilding scene it is currently very popular to make genetics responsible for all the good results (mostly of someone else) or blame genetics for not achieving goals (mostly the own ones). Compared to the 90’s and the early 2000’s, genetics is very tangible as genetic tests are sold as a solution to fix diet and training. Long-time readers of the blog know my opinion on it, but I’ll repeat it again: you should rather invest your money in healthy food and a good coach than on expensive DNA testing, since their validity is still very questionable. Nevertheless, genes do play a huge role, especially in elite sports, but a lot of us do focus a bit too much on it and limit themselves by blaming genetics and resigning too soon.
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Open up your mind and see the truth.
Chantal and I have a somehow weird habit: when we are sitting at my parent’s couch after a lovely sunday supper, we love to browse in female fitness magazines and spot the newest pseudo-fitness weirdness. Of course my mum does not buy that crap, the newspaper guy gives it for free to her 😉
Continue reading “The Mainstream Fitness Media Catastrophe”
Long story short: mainstream fitness media is a cestpool of half-truths, outright lies and generally people who want to sell you something. If you have not been into evidence-based fitness for some time, it is sometimes difficult to see through the fog of ads and unrealistic expectations. I have written this small guide hoping that it helps you think critically when you next consume fitness media!
Everything you need to know to set up for long term success.
Even if you are not competing and you go to the gym because you like the feeling afterwards, or you love the idea of becoming as strong as hell, most of us want to see some kind of progress. That’s why in my opinion monitoring progress during your fitness and health journey is one of the most important factors for long time motivation and adherence. How else are you going to assess if the things you did actually lead to results? If you have no plan how to do it best, this article is for you!
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