How to Successfully (and Permanently) Change Your Lifestyle

How to Successfully (and Permanently) Change Your Lifestyle


Do you want to be a healthy person?

Someone who is in shape, without being on a diet or some crazy routine all of the time?

Do you want to make fitness a permanent part of your lifestyle?

Most people do. Creating a lifestyle that fitness fits into is the key to long term success.

You cannot be on a diet forever – but you can generally default to eating healthy foods. You can make working out a few times a week a habit that you enjoy and look forward to.

How do you get there?

How do you get over the hump and go from a fitness routine being something you are consciously doing, to part of who you are?

The key is to change your habits. To get to the stage where you are doing the things you need to do, without thinking about it.

No motivation or accountability is required – you just do it.

If you look at the four stages of learning, many of you will be yo-yoing between conscious competence (making yourself do the right things, following a diet, getting yourself motivated) and conscious incompetence (knowing what you should be doing, but giving up, ‘falling off the wagon’ and not maintaining it).

For long term success we need to get to the fourth stage, unconscious competence.

At this stage, doing the right thing is habitual. We do it, without having to think about it or make any particular effort. It is just part of who we are.

So how do you reach the stage of unconscious competence?

You Are Your Habits

Who you are can be defined as the actions and behaviours that you engage in. You are what you do.

When you consider that the majority of what we do is habitual and not something we consciously think about, you can say that we are our habits.

We get up, roll out of the same side of bed, eat the same breakfast, drive the same route to the office, etc.

We all have habits that define our lives, without us thinking about what we are doing.

What we want, is for fitness to become part of our habitual lives. We want to habitually go to the gym and workout. To achieve that we might habitually pack our gym bag the night before, habitually drive a different route home (via the gym) etc.

The way to create permanent change is to change our habits. To maximize our chances of being successful we should aim to change one habit at a time.

Trying to overhaul everything is overwhelming and most people fail in their fitness goals because what they are trying to do is too far away from what they are normally doing. They’re trying to change far too many habits at once.

Willpower and desire will work for a while, but not forever. If you’re trying to change too many things it will become overwhelming and you will never enjoy it.

The fact is, our habits are our comfort zone. It’s important that we are getting out of our comfort zone to make progress, but not so far out of it that we are constantly uncomfortable. That is a recipe for giving up and going right back to our old habits that keep us firmly inside our comfort zone.

Playing Dominos

Certain habits are more important to change than others. Certain habits are a trigger that lead to multiple other actions. If you can change these base habits, it can set off a cascade of other behaviours that we want to create.

For example, changing the food you put on a grocery list is more effective than making a decision every time you are going to eat about whether you should eat healthy or not.

If you only buy healthy foods in the first place, you don’t have much option.

This will conserve your willpower and avoid the temptation of junk food all together. Much easier to maintain than making a decision 3-4 times per day, every day, about what to eat.

When we’re stressed, tired, rushed, etc. it’s all too easy to fall back into the wrong decision in the moment.

By changing our grocery list and only buying healthy foods, we have completely eliminated that problem with one simple habit.

This is how you should approach all of the habits and behaviours you wish to change. Peel it back to the base habit that underpins everything which follows.

Changing this one thing can create a domino effect that leads to changing many other things which follow.

This is the secret to taking small, simple actions which create big changes. It is leveraging the odds in your favour.

This is the secret to successfully changing your lifestyle.

Do it in little steps; making changes to the few key habits that have a trickledown effect on everything else. Trying to change too many things at once will always lead to overwhelm, burnout and going right back to your old habits.

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4 Truths About Fitness You Don’t Want to Hear

4 Truths About Fitness You Don’t Want to Hear


We all wish getting in shape was easy, simple and fun at every stage.

Unfortunately, that is unlikely to be the case. We’re going to look at 4 truths about fitness that people do not want to hear – but need to.

You need to know the reality of the situation, to know what you are trying to do and what it’s going to take. This empowers you. It gives you control of your situation.

Control to direct the outcomes of your life.

Hiding away from reality might feel better at the time, but it is sabotaging your long term happiness.

A little sacrifice now will create the life that you want in the future.

Here’s the 4 truths about fitness you don’t want to hear, but need to embrace to successfully achieve the body you dream of.

1. It takes time

Rome was not built in a day, as they say.

While you can make significant changes to your body quickly, if you are fully committed and dedicated, the reality is that your body reflects your long term behaviour.

You don’t get fat in 2 weeks, and nor do you get in shape in 2 weeks.

If you’ve been eating fattening foods, not exercising, not sleeping properly and highly stressed for years or even decades, you cannot expect to undo all of that in days or weeks.

It will take at least months.

You will make some progress quickly, but to fully reverse, it is going to take time.

The way that you look, feel and perform is reflective of your long term behaviours. You need to make a long term commitment to eating right, exercising, sleeping and managing stress if you want to optimize your health and the way you look.

We all want fast results, and it is possible to see changes quickly – there is nothing wrong with that. Getting fast results is not the same as only being committed for the short term. If you can implement a plan that gets you quick results and sustain it then go ahead.

Results in the short term can act as positive reference and motivation to keep going. There is nothing as encouraging as seeing results.

2.  There’s no magic pill or routine

Most people would admit this when asked. You know that if your friend was asking for advice, you would tell them to put in the time, stick with it and do the work.

Yet, we still want to believe that we are different. We have an edge and that there is a program, supplement, food or routine out there that will give us fast and easy results for little effort.

The marketing of many supplements, and fad diets is responsible for this, where they promise the world when you take this magical (expensive) pill, powder or shake. The reality is these plans might give you some short term results, but it is not sustainable.

To really see changes, you must commit to doing the work over a long period of time.

Become a master of the basics and you will succeed. Do not fall into the trap of the latest fad diet/exercise/supplement, thinking that this is the key to achieving more.

Keep things simple, eat healthy, move and commit to it for an extended period of time if you want to see results.

It’s against human nature to do this – why would anyone want to work hard to achieve something slowly when we could get it quickly for little effort – this is what the scammy marketers prey on. In the real world, the tortoise always beats the hare. You just have to make that commitment and believe in the process.

3.  If you don’t find a way to enjoy it, you will likely fail

It’s much easier to believe in the process and commit over the long term if you enjoy what you are doing.

Sure, you can force yourself to do things you don’t like for a period of time, especially when you are highly motivated, but you cannot do this forever.

Now, if you are not someone who currently enjoys working out or eating healthy, it can seem impossible to find a way to enjoy it. It’s just not who you are, right?

People change, and given time, you will change.

They key is to be looking for ways to enjoy it. This comes a lot from the way you talk to yourself. If you focus on how much you hate doing it, your mind will never open to the possibility of enjoying it.

If you focus on the foods you are not eating, you will simply miss them more. If you focus on all of the tasty foods you are eating, you will find that you enjoy your diet a lot more.

The same goes for exercise. Find something that you enjoy doing. If you don’t like the gym, try playing tennis or rock climbing. Whatever you think you might enjoy.

Think about it, nobody has to force you to do something that you like doing. You don’t need to build up willpower and drag yourself out of the door. You want to do it.

4.  The thing you hate the most is what you most need to do

This is pretty much true across any area of your life. We all gravitate to our strengths and avoid our weaknesses. The human ego likes being good at things, and dislikes being bad at things. We will always feed our own bias and focus on the things we are already good at.

This might mean you’re a great endurance runner, but have no strength or muscle mass. The temptation is to keep running – stay in the field in which we excel – rather than be humbled in the weights room.

It might mean you love going to the gym, and enjoy working out, but hate watching what you eat. So you focus on training, doing more, working harder and completely neglect the diet.

In both of these cases, the thing that holds the biggest benefit is the thing you do not want to do.

Eeking out an extra 2% in what we are good at will not move the needle as much as improving from 0-20% on something we are bad at. Yet the latter is easier to achieve.

This doesn’t mean you have to live in misery doing things you hate 24/7.  Just take a step back and honestly assess your strengths and weaknesses. Make a commitment to work on tackling some of the weaknesses until they are no longer a weakness. Your overall results will skyrocket.


The truth can be a bitter pill to swallow, but the sooner we start looking objectively at reality, and stop wishing or hoping for an alternative, the sooner we start changing our lives. 

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Testosterone & How Men Age

Testosterone & How Men Age


Testosterone, testosterone, testosterone! Start taking anabolic hormones, eat more oysters, and sacrifice a goat to the gods of manliness!

Just kidding…Testosterone has buried itself deep into contemporary culture as the number one determinant of manhood, and while yes, it is an important hormone for male health, let’s not get carried away. Testosterone declines as men age, the level of which is totally dependent on how healthy one’s lifestyle is. Like our previous article on female hormone changes after the age of 40, hormone changes are natural and can be mild to the point of being inconsequential if you treat your body right. First, let’s take a look to what men experience as they pass 40:

Weight gain

Decline in muscle mass

Higher likelihood of depression

Higher risk of diabetes, heart disease, arthritis, osteoporosis and prostate cancer.

Reduced libido

Reduced sexual potency

All of these symptoms can be attributed to lower T levels and proportionately higher cortisol or estrogen levels. However, let’s dispel one of the bigger testosterone myths, and that is unless you’re above the age of 65, aging has little effect on T production. Factors such as obesity, heart disease and glucose intolerance are what really impact testosterone levels negatively, but it’s because men are more likely to experience these diseases later in life that testosterone on average decreases with age. T production is also directly correlated with body weight since extra adipose tissue (fat) can produce estrogen itself.

The rise of so-called “diseases of affluence” like diabetes, cardiovascular diseases, obesity, etc. in the past few decades has dramatically affected serum testosterone levels across society as a whole.  50 year-old men only a few generations ago had higher testosterone levels than 50 year-old men do today. So what can you do to avoid this fate? Testosterone replacement therapy is valid option, but supplementing with hormones will make your body dependent on them. Should you ever need to stop taking hormones the side-effects can be nightmarish, including depression, insomnia, impotence, gynecomastia, (male breasts) etc.

When you take synthetic testosterone, your body naturally increases estrogen levels to maintain a hormonal balance. When you stop taking synthetic testosterone there is a considerable lapse before your body starts naturally producing it again. If you prefer to avoid all of this together, you can simply

  • Eat:
    • Protein such as fish, free-range chicken, turkey, and grass-fed beef
    • Healthy fats, (avocado, coconut oil, almonds, and grass-fed butter)
    • Lots of veggies, particularly cruciferous vegetables like broccoli, cauliflower, and cabbage.
  • Exercise
    • Moderate to easy exercise 4-5 times a week
    • High-intensity exercises like sprinting or compound lifting (squats, deadlifts, bench press, etc.) 1-2 times a week.
  • Sleep…a lot:
    • Testosterone is physically released during REM sleep so if you don’t rest you lose.
    • Growth Hormone (GH) is also produced when you sleep and (same with testosterone)can be increased by sleeping in a cold environment. (Around 68 F degrees in your bedroom)
  • Supplement:
    • Vitamin D positively correlates with testosterone in men, meaning more vitamin D in your system = more testosterone.
    • Zinc supplementation can also improve testosterone levels but only to a degree. Low zinc typically correlates with low testosterone, however regular supplementation will not necessarily boost your T levels above normal.

Another factor is cortisol levels (the stress hormone). As people age their cortisol levels increase, making it harder to effectively deal with stress. Cortisol is also negatively correlated with testosterone as it reduces and antagonizes free testosterone in the body. Elevated cortisol levels have even been shown to inhibit erections! The easiest ways to avoid excess cortisol is to exercise (but do not over-train), get plenty of sleep, have plenty of sex, and learn how to meditate.

The human body is adaptive, and just because you spent the last 10 years eating cheeseburgers and chugging beers does not mean you’re a lost cause. Aging can be rewarding if you take the time to let it be. Eat, sleep, exercise right, and you won’t have to worry about sexual dysfunction, gynecomastia, or beer-belly syndrome.

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What to Eat and When

What to Eat and When


Losing weight is not easy. It takes a lot of time and dedication to make the necessary changes to your lifestyle. You need to get enough exercise, but you also need a healthy diet. In fact, diet may be even more important than exercise when it comes to shedding pounds. You need less processed food and simple sugars, and more lean protein and complex carbohydrates. Here is a breakdown of what and when to eat for maximum weight loss.

What to Eat

In order to slim down, you need to lose more calories than you take in. On average, one pound is a 3,500-calorie deficit, so you’d need to cut 500 calories a day in to lose a pound per week. Women need a net balance of about 1,600 calories per day and men need about 2,000 per day to lose weight. This can come through diet alone, or a combination of diet and exercise. A diet heavy in fruits, vegetables, complex carbs and lean protein will make it easier to shed pounds without stressing out at the gym.

Most healthy eating guidelines suggest that you eat between five and thirteen servings of fruits and vegetables every day, or between two and six cups. That doesn’t have to be cups of raw produce. They can be made into smoothies or cooked into recipes, as well.

The average adult should get ten to thirty percent of their daily calories from protein. When eating meat, choose lean options like chicken or fish. You can also get protein from eggs, nuts, and even certain grains.

Carbohydrates should make up at least fifty percent of your daily caloric intake. Carbs give you energy, but you need to make sure they’re complex, like whole grains, brown rice, and quinoa. You can also get carbohydrates from fruits and vegetables.

At the end of the day, it’s fairly simple. A diet full of wholesome, fresh, and natural food will promote weight loss and improve overall health.

When to Eat

While the best foods for weight loss don’t vary much, when to eat them will depend on your body, lifestyle and preference. There is no “one size fits all” approach to when to eat.

There are two schools of thought on how often to eat. In the US, we typically eat three meals a day—breakfast, lunch, and dinner. It works really well with most work schedules and is easier to plan for, but often leaves people snacking throughout the day. Additionally, waiting so long between meals can lead to overeating.

Others prefer eating four to five smaller meals a day. Eating more meals will help keep you full and prevent you from overindulging on snacks. Having so many meals per day requires a little more planning and creativity, but it’s much better for snackers. It also helps you sustain your energy throughout the day, since your blood sugar won’t drop as much.

No matter what approach to eating you take, you’ll see results as long as you eat wholesome foods and stick to a regular exercise routine.

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Heart Healthy Cooking Alternatives

Heart Healthy Cooking Alternatives


When it comes to cooking, there are certain foods that are better for your health and heart than others. Excess grease, fat and salt is delicious, but not good for your heart. Thankfully, there are lots of heart healthy alternatives you can use while cooking. You can cut down on trans fats, saturated fats, cholesterol and calories while still making great tasting food.


Eggs are a great way to get more protein in your diet. They contain all nine essential amino acids required for a healthy diet. In reality, you can eat the eggs with the yolks and they’re still a healthy option. But to cut some fat, use two egg whites in place of each whole egg. This is a great way to cut a few calories from baked goods. Egg whites made in omelets or added to breakfast sandwiches are the perfect way to cut fat and calories from your breakfast.


When baking, butter adds the moisture and fat needed to make delicious baked goods. It also adds a lot of non-heart healthy fat. When baking, you can substitute unsweetened mashed or pureed fruit for butter. Try using unsweetened applesauce, mashed bananas or pureed prunes.


Many people choose canola or vegetable oil for cooking and sautéing, but extra-virgin olive oil is a much healthier option. It’s also a great replacement for butter when cooking. You can also try cutting back on oil altogether by using an olive oil cooking spray instead of pouring it from the bottle so that you use less. Extra-virgin olive oil is also a very good replacement for salad dressing. You can add balsamic vinegar, lemon or just a pinch of salt and pepper for an even healthier salad.


Cheese and milk is delicious, but many recipes made with dairy are high in fat and calories. Instead of using heavy cream in a recipe, you can use half the amount of fat-free yogurt or cottage cheese. You can also substitute plain fat-free yogurt for sour cream in recipes and dips. Use Greek yogurt for an added protein boost. Try putting avocado or hummus on your sandwich in place of cheese for a creamy, healthy alternative.


There are plenty of meat alternatives, including ones made from soy, bean and veggies. But you don’t have to cut meat out entirely to have a more heart-healthy diet. Try using ground turkey instead of ground beef in dishes like chili or tacos. With all the spices, you won’t even taste the difference. If you must eat red meat, choose leaner options, such as ground sirloin over ground chuck. Instead of eating bacon with your egg whites, try using prosciutto or pancetta instead. When eating chicken or poultry, skinless white meat is lower in calories and fat and higher in protein and iron. Of course, grilling, baking or roasting meat and poultry is always a better alternative to frying.


While it’s not necessarily for cooking, many people like to accompany a good meal with a drink. If you’re going to have a glass of wine, pick a red over a white. Red wines actually have some health benefits, including antioxidants that can lower cholesterol. Instead of using juice or soda in mixed drinks, make them with soda water and slices of lime or orange.


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Protein Intake – A Greater Need For Older Adults

Protein Intake – A Greater Need For Older Adults



Dietary protein is often associated with lean mass, not only in older adults but also in people of all ages. Everybody knows that proteins are the building blocks of muscle. However, protein’s significance goes well beyond that. Protein is required for the vast majority of physiological processes within our body.

“The importance of dietary protein cannot be underestimated in the diets of older adults; inadequate protein intake contributes to a decrease in reserve capacity, increased skin fragility, decreased immune function, poorer healing, and longer recuperation from illness.” (Chernoff, R.)

You see, protein is a critical macronutrient and adequate intake is a must! For the older adult, the need may even be a bit higher.

Protein Need for Lean Body Mass and Bone Density

Proteins are the building blocks of muscle. Therefore, they’re also necessary to maintain current, existing muscle. If weight training is part of your routine, you should increase your protein intake. You must match the demand your body currently has (maintaining muscle) with the demand you are creating through resistance training to build new muscle.

Although further research is necessary to determine for sure that dietary protein could help prevent sarcopenia (loss of muscle tissue as a natural part of aging) in older adults, there is enough information to warrant an increase in protein intake in older adults.

Older adults who are also implementing resistance exercises into their routines may need even more protein. Personally, I’ve seen enough evidence that an increase protein intake will help improve bone density and prevent fractures, especially when combined with resistance training.

Importance of Protein Quality

Unlike carbs and fats, there are few ‘bad’ proteins. However, protein quality is important. It’s critical that you are consuming protein from complete protein sources. A complete protein source is one that contains all 8 essential amino acids (EAAs). These EAAs must come from food and are essential for all things protein related. They are a non-negotiable must.

Quality sources of protein would come from grass-fed beef and livestock, free-range and naturally fed chickens, wild-caught fish and whole eggs. You’ve probably heard the saying “You are what you eat!”

Well, that saying is not entirely true. The truth is:

“You are what you eat eats.”

The quality of the animals’ diet is directly related to the nutritional value derived from eating their meat. The nutrients the animal eats is stored in their tissues. If the animals are pumped full of hormones and antibiotics, the quality of the meat will greatly suffer.

If you don’t believe it, go to your local super market and look at the difference between a wild-caught and farm-raised salmon. Often times, they will not put them side-by-side in the case. This experiment alone may change the way you think about food forever.

One thing you might want to consider is supplementing your diet with a quality protein powder. There are many supplement companies out there taking advantage of the market for quality protein powders. That’s good news for you! There are many quality protein powders to choose from.

When choosing a protein powder, consider the following:

  • Length of Ingredient List
    • A good rule of thumb is the fewer ingredients, the better
  • Type of Protein
    • Whey protein isolate/hydrolsate are great sources
    • Avoid soy protein, especially males. Females, soy protein doesn’t offer you a much better service, so it’s best to avoid it all together

Protein Intake and Kidney Function

Many people fear facing kidney problems when told to increase their protein intake. This fear is self-imposed and is not based in any type of factual evidence. Now, if you have an outstanding kidney problem, you’ll want to keep a closer eye on it but there’s still much conflicting data that directly correlates kidney problems with a higher intake of dietary protein. When in doubt, consult your doctor.

Determining Protein Intake

Recommended Daily Amount (RDA)

The RDA is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound of body weight. For a 200 lb. man, that would equate to 72 grams of protein. Even in a sedentary individual, that is an incredibly low recommendation. The RDA sides on the side of caution by providing such a conservative amount. Let’s break this down a bit further.

72g of protein = 288 calories

For the average 200 lb. male, their resting metabolic rate would be somewhere between 2,400-2,600 calories. That means that the recommended 72g of protein would comprise to about 8% of overall intake. That leaves 92% of the calories to come from fat and carbs.

That allows 46% of your diet to come from carbohydrates, which aren’t even 100% necessary for you to survive. You’re looking at 276-299g of carbohydrates per day. For a sedentary individual, I would consider that to be a bit high.

If forty-six percent of our example’s diet is coming from fats, you’re looking at 123-133g of fat. Now, a sure fire way to gain weight is a diet high in fat and carbs. One thing that’s very easy to do when consuming high-carb, high-fat diet is to over-eat.

For athletes, recommended protein intake is higher with ranges from 1.2-1.6g / kg/ day. This is much more realistic even for the sedentary individual. The same 200 lb. male we referenced earlier would now be consuming between 109-145.5g of protein per day.

For the older adult who is still very much active and training similar to an athlete, the demand of protein would be even higher. Personally, I like to measure macronutrients by percentages. Protein should be no less than 30% of your diet. In some cases, I wouldn’t be surprised if protein demand came close to the 50% mark.

As vital as protein is to many different physiological processes, it sure doesn’t get much respect from the RDA. Remember, that protein is far more important than simply building muscle. Countless physiological functions require adequate protein intake. You would be doing your physique and health a disservice to not fuel your body with the adequate amount of protein.

Sources Cited:

Chernoff, Ronni. “Protein and older adults.” Journal of the American College of Nutrition, 2004. Vol 23, Supplement 6, 627S-630S. doi:10.1080/07315724.2004.10719434

Phillips, Stuart M. “Dietary protein requirements and adaptive advantages.” British Journal of Nutrition, 2012. 108, S158-S167. doi:10.1017/S0007114512002516


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