In case you’ve never heard of the internet, there’s this thing called Instagram. And on this thing called Instagram, there are pictures. These pictures are of many things: cats, buildings, cars, art, selfies, and, of course, pornography (disguised as something sentimental).
And then there’s fitness stuff. Health stuff. Lifestyle stuff. Food, recipes, workout videos. Even some of the realest posts you’ll ever see regarding body image.
Some of these accounts very nicely complement what I’m trying to do here at EvolutionEat.
If you look hard enough, you can find some AMAZING people who are using Instagram to better the world and help you create a healthy life. (Hint: that’s what I’ve done for you in this article. Start getting excited yo.)
Food is at the center of living a healthy lifestyle because it’s something we “do” multiple times a day, every day. Hence, EvolutionEAT. But food isn’t the only thing.
Your diet is just one piece of the puzzle of living healthily.
The food you eat is important, of course, but mastering your diet is really about everything else: your mindset, your attitude toward learning, your willingness to sacrifice immediate results for long-term success, your motivation, your preparation, and most importantly your habits of self-care (sleep, meditation, exercise, play, love, etc.)
The following influencers are doing a world-class job of promoting a healthy lifestyle overall, and here at EvolutionEat, I want to call witness to their greatness.
These accounts are about to blow up, and for GOOD reason. So get on board and allow your world to be rocked.read more
I work with powerful women. Leaders. In their businesses, families, and communities.
The majority of my clients are women, and the majority of them are moms.
When a new client approaches me she typically says something like, “I’ve been successful in every area of my life: I’m a leader in business, a caring and giving wife, the best mom ever, I went to a great college, paid my dues, and even had some fun along the way…but I just can’t seem to get this whole diet thing right, and it’s getting worse every year. I’m unhappy with the way I look and how I feel. I hate feeling out of control and yet I don’t know where to start or how. Deep down I’m not sure I believe I can even do this.”
If you want to live healthily, then you need to think healthily. If you want to build the life and body of your dreams, then it’s critical that you fully immerse yourself in your development – body, mind, and spirit. One way of getting outside of your head is by getting inside the heads of those you admire.
That’s where podcasts come in.
I personally love listening to two people have a meaningful conversation. It makes me feel like I’m a part of it, which helps me stay present, in the moment, and not off fantasizing about food (for example).
Below are the favorite 28 podcasts as surveyed by my powerful clients who happen to be moms. They’re not listed hierarchically, they’re all equally awesome depending on what you’re looking for. Start by choosing two or three that grab your heart and start there.read more
One of my clients, Jenn, was working with me to overcome her life-long sugar addiction.
For weeks we practiced removing obvious triggers from her environment, externalizing her needs to her large family who didn’t quite “get” what she was doing with her new way of eating, and planning and preparing meals throughout the day to counter sugar cravings. By eating enough protein and fat, the objective was to satiate her physical hunger and make sure she “showed up” fulfilled to meet the inevitable cravings that lay ahead.
Jenn had a pronounced craving for sweets, particularly baked goods—an emotional attachment that doubly manifested as stress relief and reward-seeking for all her hard work as a full-time mom of five kiddos and part-time employee.
I don’t say that with judgment. Jenn worked her ass off. She’s the most selfless person I know, constantly giving herself over to the needs of her family. As much as she loved the taste of desserts and sweets, however, she was determined to overcome her dependency on them. This time, for good.
For the better part of the year, she’d been feeling out of control, which unsettled her. For starters, with five kids between the ages of 9 and 21, there was no shortage of candies and packaged sweets laying around the house. Even if she tried to rid the fridge and cupboard of them, her daughters were both Girl Scouts and moms from the neighborhood would constantly come over with freshly baked goods.
We were making incredible progress in her quest to overcome her sugar dependency, but the fact remained that no matter how hard we tried to rid her environment from trigger items, no matter how many course-corrective action steps we’d strategize, there was always unhealthy food lying around the house or being offered that challenged her resolve.
After a month or two, I could see her tension and fatigue. I intervened.read more
Twenty years ago, conventional wisdom held that the best way for people to lose weight was to radically alter their lives. Doctors would give people strict diets and tell them to join a gym, attend regular counseling sessions, and shift their daily routines by walking up the stairs. Only by completely shaking up someone’s life, the thinking went, could their bad habits be reformed.
According to Charles Duhigg, in his book The Power of Habit, follow up research studying the effectiveness of these methods proved that they were failures. Piling on so much change at once made it impossible for any of it to stick.
Starting with ONE thing, however, has been proven time and time again to be powerful.
Want to change your diet? Here’s one habit that will change everything.read more
I recently had a conversation with one of my best friends and Founder of Rich20Something, Daniel DiPiazza, about habits that will make you richer, smarter, healthier and more productive…or in other words, a superhero.
If that sounds too good to be true, well, it’s not. As a high performance coach, I work on these every day with my clients, so pay attention:read more
As a high performance diet and lifestyle coach, I get asked all the time…“What books do you recommend to lose weight?”
My response? Well, it’s not what you’d expect.
There are a few books that, among a sea of others, I view as essential “must reads” for anyone looking to cultivate a new mindset and deepen awareness. Approaching this whole dieting thing from a new perspective, you will understand that success goes far beyond the food you eat.
I suggest you start with these books and you will learn how to lose weight (even though they teach nothing about weight loss):read more
Here’s a Q&A I recently conducted with one of my star clients, Matt, who signed up for private 1:1 coaching.
Matt, why bother doing EvolutionEat? Why did you want to master your diet? You’re a freelancer, a solopreneur, you play basketball, you work out, you’re trying to grow your business, you like spending time with your friends. You have loads of stuff going on. Why EvolutionEat, and why now?
“Because it was finally time to stop feeling shit about my diet. And about myself, in a way. I’d often come home from basketball, or be stressed and tired from work, and I’d use that as an excuse to just eat a load of crap. Which, in my case, was a load of sugar. Cookies, cakes, sweets, chocolate. Sometimes I’d literally eat an entire bag of cookies, a few cakes, a big bag of sweets, and a whole bar of chocolate. And I’d keep going until I was way past full. I’d just eat until I felt sick, pretty much. And even then, sometimes, I’d just keep going because I needed more and more of that instant high
I didn’t seem to be able to stop. But then part of me also didn’t want to stop, which was confusing.
I guess I just felt out of control. These binging episodes held complete power over me. And I knew it wasn’t sustainable. Was I just going to do this for the rest of my life? What about when I had a wife and kids? Would I still do it then?
I didn’t want to be the person I was being. Not any more. So that’s when I knew I had to do something – even though, yes, I’m a fairly busy guy. But busyness could forever be an excuse.”read more
So you’ve committed to your new diet but you still haven’t lost any weight. Or you’ve only lost a few pounds, a lot less than you expected.
You’re frustrated. Annoyed. Thinking about giving up and going back to your old ways.
I get it. Plenty of my clients have felt this way. But, before you revert to your previous diet – something you already decided needed to change – just read this.
Even if you take away just one of the items on this list, it will be worth it. I promise.read more
When a baby is learning how to crawl, its parents don’t say, “That’s not good enough; you have to walk!” And when that baby does start to walk – after countless failed attempts without any loss of enthusiasm – the parents don’t say, “Not good enough! You must run!”
When you want to get fitter, you don’t run a marathon straight away. That would be insane and you could seriously injure or exhaust yourself. Instead, you’d start by running for 10 minutes. That’s enough.
It’s the same if you want to start lifting weights. You don’t put the heaviest weight on the bar and try to lift it; you should load the lightest amount that seems a minor challenge, see how you do, and adjust from there.
Same as when someone starts playing basketball. If they started shooting three-pointers right away, they’d probably miss every single one because they’d have no idea what they were doing; their only ‘strategy’ would be to ‘throw and hope.’ Then they’d feel discouraged, figure that basketball ‘just wasn’t for them,’ and probably give up (especially if they have a fixed mindset).
How would this approach ever lead to success? How would this not lead to failure?
And yet…this is exactly how we’ve been told to ‘diet’.read more
28-time Olympic medalist, Michael Phelps, is easily the best swimmer to ever dive in the pool.
According to Charles Duhigg, in his popular book The Power of Habit, Phelps’ coach, Bob Bowman, helped make Phelps the best swimmer in the world by helping him cultivate a set of strategic habits that made him the strongest mental swimmer in the pool.
He didn’t need to control every aspect of Phelps’ life—all he needed was to target a few specific habits that had nothing to do with swimming and everything to do with creating the right mindset.
As Duhigg explains, each night before falling asleep and every morning after waking, Phelps would imagine himself jumping off the blocks and, in slow motion, swimming flawlessly. He would visualize his strokes, the walls of the pool, his turns, and the finish. He would imagine the wake behind his body, the water dripping off his lips, what it would feel like to rip his cap off at the end.
During practices, when Bowman ordered Phelps to swim at race speed, he would tell him to “Put in the videotape!” and Phelps would push himself as hard as he could. It almost felt anti-climactic as he cut through the water. He’d already done it before. He already knew what it looked like. He’d already embodied the motions of success.
Eventually, all Bowman had to say to Phelps was “Put in the videotape” before a race. This would set Phelps off into his pre-race warmup routine, a long series of stretches, music, movements, visualization and personal rituals – none of which had anything to do with swimming directly.
Phelps embodied success before he’d even gotten into the water by training a specific routine suited exclusively to him.
As a high performance coach and lifestyle designer, I work with dozens of entrepreneurs, executives, and in-demand badass human beings who battle their health on a daily basis to achieve a nearly impossible standard of success.
Time is the enemy. “There’s not enough time to take care of myself and support my business,” is a constant refrain I hear.
Meet my client, Karen…read more