You are the company you keep

23 Feb

You are the company you keepHi, My name is Steve and I believe you are the company you keep.

And I’m giving you permission to unfollow me…

Yes, really. ⠀⠀⠀⠀⠀⠀⠀

If unfollowing me or blocking me would genuinely make your life better, more fulfilling, more at peace, then by all means – unfollow me.  It won’t offend me. Promise.⠀After all, you are the company you keep. ⠀⠀⠀⠀⠀⠀⠀

I appreciate that you respect and acknowledge your most valuable and finite resource; 𝒕𝒊𝒎𝒆.⠀⠀⠀⠀⠀⠀⠀

Life is far too short to be spending it with people you don’t like or really vibe with.⠀
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Keep going. You don’t need to start over

15 Feb

Keep going

Keep going.

You don’t need to start over. You just need to keep going. A long holiday weekend can leave you feeling like you’ve done permanent damage to your health and fitness goals.I can assure you that you haven’t, so long as you don’t give up. Saying that you need to “start over” suggests that you’ve failed and have quit on your goals.Thinking you need to “start over” does you an incredible disservice because it neglects all that you’ve done to move yourself forward.

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Stick to the program

09 Feb

I see too many people start a training program, nutrition program, or a new routine and give up in the first few weeks. There’s something they didn’t know though…⁣You are not giving yourself the chance to see the real possible outcome of doing that program. To be honest, you need to stick to the program for about 8 to 12 weeks to better judge the program and get a better understanding of what does and doesn’t work for you.⁣⁣

I know it may seem like a lot of time, but trust me when I tell you when I say that that’s when the magic happens. This is the reason why if you work with a coach or a trainer, their programs are most likely 3 months or longer.⁣⁣⁣No program is perfect for every person at the onset. It takes trying, adjusting, and troubleshooting along the way.

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Keep your eye on the prize

08 Feb

Keep your eye on the prize“Keep your eye on the prize!” is something that gets touted as a way to maintain motivation.

It sounds good in theory but in practice – it just leads to disappointment, shame, and guilt.

When it comes to weight loss, we can’t exactly control the prize (aka outcome). What we can do is control the process (i.e. our behaviors that lead us towards the prize).

I bet this isn’t new to you. You’ve heard that behavior goals are better than outcome goals. Let’s take it a step further though. There are some behavior/process goals that are better than others.

The most common process goals I hear from expats is:

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