Food Label Friday: Percent Daily Values

When looking at the Percent Daily Values what are we really looking at?

You will notice they are based on a 2,000 kcal per day intake, so if you don’t eat exactly 2000 kcal every day, they are really not relevant to you (or me either for that matter).

But let’s say I actually DO eat 2000 kcal a day, what does that mean?

According to this food label (and the government) I should be eating;

~ 310 grams of carbohydrates (1240 calories or 62% )

~ 67 grams of fat (603 calories or 30%)

and the left over (there is no established daily protein value from the protein-phobic government) adds up to

~ 39 grams of protein (157 calories or 8%)

How’s that working for you America?

Sitting here doing these calculations I am shaking my head, reminded once again why we have an obesity epidemic in this country.

Not because carbohydrates are bad, because they are not.

But the quantity and quality of the carbohydrates we eat have everything to do with our body composition, weight, and health.

So how much fat, protein and carbohydrate should we eat?

Stay Tuned!


Start Small

James Clear’s blog is one of my favorites (it’s in the sidebar to your right, take a look!)

This post on “The Chemistry of Building Better Habits” confirms once again that habit formation is not a matter of willpower and wanting it more.

It is science, which can work for us if we let it.

While I recommend reading the entire article, the key points are as follows.

Habit formation takes energy (real chemical energy, not just “I feel like doing it”).

The less energy required, the better.

Start Small.

Be Afraid of Fear

skydivingNancy and I are out in Indiana visiting her family, and somehow we got into a conversation of the time we went skydiving.

I mentioned that it wasn’t the jump that scared me, that was pretty awesome. What had me shaking was the anticipation of the jump.

All these crazy scenarios of what might happen made the plan ride to 14,000 feet seem like it took an eternity.

The fear of the “might happen” nearly robbed me of all the joy of an incredible experience.

Turns out I am not alone.

I read this quote from Coach Vince Gabrielle this morning on the subject of fear:

“A research study was done on skydivers, where their heart rate before and during the jump were measured. Their heart rate increased as they got closer to the jump and then decreased as they were in the air. It was not the actual sky dive they made them scared- it was the time leading up to it!”

Nice to know I wasn’t the only one!

Fear has held me back many times in my life as I created these scenarios in my mind of what might happen.

Why are we humans so negative? Instead of thinking of all the bad things that might happen in a given situation or by making a certain choice, why don’t we naturally think of all the good things that might happen?

I have learned that as I take action good things usually follow, and anything that doesn’t turn out quite the way I want it to (what we call “bad”) is rarely if ever as terrible as my overactive imagination has allowed for.

Action trumps Fear.



Motivated to Recover

goodrecoverycurvemed-640x387-300x181Most of us know what it means to work hard.

But what we don’t realize is that to progress we need to rest just as hard, maybe even harder.

In my work we call the hours outside of training “The Other 165”, as in there are 168 hours in a week, you train an average of 3 hours a week, so there are 165 hours that you do something besides working out.

For sure your work and responsibilities will take up some of that. For guys like me I have to work hard to make sure I stop working, and I know plenty of you are like me.

But we need to rest, to recover, to play, to sleep, to enjoy life.

That is where the magic happens.


Food Label Friday: Get Enough

What is “enough”?

That question applies to many things in life, but in this case we are talking vitamins and minerals.

Did you know that RDA’s (Recommended Daily Allowance) that are on food labels are based on the minimum amount required to prevent disease in a normally healthy body?

In other words if you don’t want to get scurvy, take the RDA of Vitamin C.

But what happens when you exercise? What happens when you are stressed out? What happens when you are sick?

Studies show that you need more than the RDA to thrive, not just survive under those circumstances.

And despite what you may have heard, taking a good multivitamin does more than line the manufacturers pockets. All those vitamins, minerals – phytonutrients – are important to make sure all the chemical processes in your body work and that you remain healthy.

I am not a pill pusher. No supplement is going to overcome poor eating. But I do recommend you take a good whole food multivitamin every day.

Click Here for the one I recommend.



“Change the Water, Not the Fish”

I first heard that phrase from coach Josh Hillis.

If you want to change, If I want to change, we have to change our water.

We need to look at our culture, our environment, the people we hang around with, and the attitudes we live with and have about life.

That’s our “water”.

If the water is toxic, we won’t thrive.

It’s not about doing “the right thing”, it’s about creating the right environment in which “the right thing” naturally happens.

Very soon I am going to be opening a very special coaching group for those who want to “change their water”.

I am looking for those special people who are ready for a coach to help them with the process of creating habits they can live with for the rest of their lives.

Are you one of those special people?


Quotable Aug 26, 2015: Todd and Twister

Peter Twist and Todd Durkin are two coaches I look up to. I love this quote from “Twister”, who survived Stage IV head and neck cancer.

“we are also training to be our best when our best is needed”.


Take a few minutes to watch these guys talk about Twisters journey…there is gold in here.

There Is Nothing You Can Do

About what you ate yesterday.

Absolutely nothing.

That ship has already sailed.

I have wasted way too much energy in my life worrying about what I have already done, rather than focusing on making choices that will make me feel good now and in the future.

Kinda silly, isn’t it?

Motivation Monday

What motivated you to get out of bed this morning?

Are you out of bed yet? 🙂

Was it fear of losing your job if you weren’t to work on time?

Was it duty because you were expected to cook breakfast for someone (even yourself)?

I too have been motivated by fear and duty, still can be.

But I find that being motivated by love and gratitude can be so much better.

I can go to the gym and make good food choices because I think I have to, but do I really have to do anything? Eventually that type of motivation gets old.

I can do it because I am afraid of what will happen if I don’t, which may be stronger, but fear is no way to live.

I choose to train and eat well because I love my family and want to be around for a long time to enjoy them and provide for them.

I choose to train and eat well because I am grateful I can. I was given a new day today, and gratitude guides me to want to make the most of it.

Love and Gratitude > Fear and Duty.

Every Time.


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