Setting Goals

And then forgetting about them.

Having goals is important, isn’t it? They give you something to work towards. They provide motivation and help you starting certain endeavours. But they also have a dark side. Stagnation. Plateaus. Frustration. Luckily there is a better way of approaching goals, so let’s get started!

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Setting Up Your Diet

Change your environment and mindset for better results.

Bearystrong (that’s Chantal and me) just has started a new certification, probably the best strength training certification on the planet, and one part of the exam is to go through a bodybuilding competition prep, also known as “the diet”. Therefore I want to share with you the preparation before we start our diet. Because let’s face it, dieting isn’t much fun, but being prepared helps a lot and allows a smooth transition into a new lifestyle. So grab your chicken breast and broccoli and let’s get started.

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Why I Don’t Like Meal Plans

Implement lifetime strategies for diet success.

Good old meal plans … I’ve almost forgot about them, but whenever I browse a fitness magazine, they catch my attention. Out of curiosity I start reading them and I am always amused about them: if it is a meal plan in a men’s magazine, you feel taken back to the old bro science ages of chicken breast, white rice and steamed brokkoli. If it is a meal plan for women, I see plenty of smoothie bowls, porridge, pasta and woefully low amounts of protein. I mean I get it, meal plans seem to be an easy solution for weight loss, but I think you can do better!

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Habits Of Successful Clients

Focus on these habits to ensure great progress.

Every client is unique. Each of you has different mindsets, strengths, weaknesses, goals and limitations. Exactly this is  what makes my job so enjoyable: variety! Nevertheless, there are some desirable traits that make the chance of a positive outcome easier. I have observed that successful clients rock some particular habits right from the beginning or adopt them very early in their fitness journey. Read on to learn from them how to be a more successful self.

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Every Little Counts

The importance of being honest to yourself and your coach.

Tracking macros is a very powerful tool to change your eating habits and reach your body composition goals. However it has a big fault: the human nature. We’re no robots and life can hit us hard and disrupt even our best laid out plans. If it was that simple, dieting would be incredibly easy, you just fill out your macros every day and everything will be fine. But what happens when we slip?

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Stop Comparing Yourself To Others

A case for being ego-centered.

I got into the iron game through Crossfit training and I enjoyed the atmosphere of competition and community for a long time to come. However, I can remember many unpleasant situations where I would compare myself to others. In fact this is even encouraged in Crossfit as almost every box has a white board where members document the kilos they lifted or the time they needed to complete a workout. Nevertheless, staring at the white board and only wondering if you will ever be that strong, will not make you stronger.

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The Forgotten Skill of Waiting

Patience is a virtue. Especially in nutrition and training.

Have you ever experienced this? You get your new nutrition plan, jump right in, nail it every single day. You are motivated, the scale goes down and you are enthusiastic about the new plan. But after a week or two, everything comes to a halt. You are still putting in the work, but nothing changes, or even worse, you start gaining weight again! Suddenly you get unsecure or angry and start questioning the plan and what you are doing. But what is going on? You just can’t wait for good things to happen!

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I Tried Everything Excluding Liposuction But I’m Still Fat

Welcome to advanced fat loss strategies.

The idea for this blog article (actually the title) came from a good former collegue of mine who is passionate about training and food as we are but is struggling with his weight. This is frustrating especially if you are investing a lot of time and effort in it! He is definitely not alone with it: Stefan and I went through some of the common pitfalls too and did have longer periods where we didn’t make any progress. In this article we collected some of the reasons why your weight loss efforts may not be working as you wish.

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Tips For Nailing Your Vacation Nutrition

Helping you to enjoy your vacation to the fullest while staying on track with your diet.

For me traveling is one of the most exciting and important things to do. I love seeing new places, learning about new cultures and eating delicious food. But traveling does put your nutrition goals at risk: most of the time you can’t control what you get served, how it is cooked or even if it has enough protein for you. Therefore I compiled some tips for you how to limit the damage and still enjoy your vacation to the fullest.

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What Drives Obesity

Know the Whys to make better decisions.

Gaining fat is really simple: your energy intake is greater than your energy expenditure. You just eat too damn much! Gaining so much fat, that you are actually classified as overweight or even obese, however is a task that takes a lot of consistency and time (and avoiding to look into the mirror). As many drastic changes, this doesn’t happen overnight. But why do you do this to your body?

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