Adam Poehlmann 4/22/20 Adam Poehlmann 4/22/20

How to Build Healthy Habits That Can Last Forever

Habits last, motivation doesn’t. If you want to keep the results you work for, they need to be built on habits.

The biggest reason people have a hard time maintaining what they’ve worked so hard for is because what they’ve worked so hard for is built on a temporary foundation.

Making a change in your life when you just got done reading an inspirational book or attending a motivational conference is easy. You’re on fire. You’re a freight train that cannot be stopped. But what happens when you run out of fuel?

The difference between those that truly succeed in health and fitness and those that don’t is the ability to commit to behaviors and turning them into habits over time. And that’s what we’re here to talk about today. Motivation and inspiration only gets you so far. Habits last.

Here are 5 tips to help you establish long-lasting, healthy habits.

TIP #1 - DO WHAT YOU ENJOY

The thought of exercising the tiniest bit makes a lot of people scoff, roll their eyes, or maybe even want to vomit. You may be one of those people, and that’s ok.

I can’t tell you how many times people give up on taking care of themselves because they never enjoyed anything when they did try to take care of themselves. It happens so often. Sure, you may want to do that buff guy’s training program on instagram because he has the body you want to have, but what if you absolutely hate it? How in the world is that going to last?

You absolutely need to start exercising and taking better care of your health by doing something that you enjoy. If the thought of lifting a weight or going on a jog makes you want to die, but you enjoy going on a walk, then go on a walk. Do what you enjoy. If you love yoga but you hate any other form of exercise, then do yoga. And do it some more. If you love cardio but hate lifting, then run all you want. Find something you enjoy first, and make that a habit and a regular part of your weekly routine.

“But Adam, I thought weight lifting is best for long term fat loss. That’s what you say, isn’t it? So shouldn’t I lift weights even if I hate it?”

There will be a time where you need to do what’s best for you and your goals, and there is a way you can learn to enjoy it even if you start out hating it.

But what’s the point of doing something you hate because you heard it’s best when you aren’t doing anything at all in the first place? It’s far better to appreciate better health, fitness, and wellness by starting with the form of activity you enjoy the most.

TIP #2 - START SMALL

All behaviors and habits start somewhere, no matter how big or small. When it comes to establishing healthier habits, it’s best to start small.

This goes for nutrition, training, stretching, sleep, everything. Start small.

Nearly every time I begin working with a new client, their first nutritional goal is to have a big ‘ol serving of greens every. Once that turns into a habit they don’t even think about, we move on to the next thing. You’d be shocked how much change you can see in your health and fitness when you simply add more greens to your diet each day.

One of my favorite quotes is “Start where you are, use what you have, do what you can.” - Arthur Ashe.

This quote couldn’t apply more to anyone wanting to make real and lasting change in their lives, especially if they need to do something they don’t want to do. Whenever I get a client that can’t stand the thought of lifting weights, we start small. And we start small multiple different ways.

If it’s the time commitment to the gym that scares you, then just go for 15 minutes. Then, when you don’t mind it so much, go for 20 minutes. And so on. If it’s the thought of doing exercises you don’t like that kills you, then do the exercises you do like. If you enjoyed squats when you used to exercise, then go to the gym for 15 minutes and work on your squats. Once you’re ready to add another exercise, go for it. Heck, maybe you don’t want to do any formal exercise at all. Fine! Find your average step count per day, and set a goal of getting 1k more next week. Then once that’s a habit, add another 1k!

Let’s say you can’t stand the thought of green vegetables and you most certainly don’t want to eat them plain. That’s ok! Put them in a smoothie with some of your favorite healthy ingredients. Once you’re ready, put them in your eggs, or sautee your veggies and put them over a great steak.

You get the point. Start where you are, use what you have, do what you can.

TIP #3 - PAIR A NEW BEHAVIOR WITH AN OLD HABIT

Habits don’t just come out of nowhere. They are behaviors before they become habits. The only issue with a new behavior is that it’s not automatic. But that’s ok, you can change that.

One of the best ways to develop a new habit is to pair the new behavior up with the old habit. The morning is my absolute favorite time of day. I have a routine that I follow nearly every morning. After waking, brushing my teeth, and doing other typical wake-up stuff, I head downstairs. I turn on my mug warmer, place my mug on there, and get the coffee going. After that I have my quiet time where I pray and read scripture. Then I’ll dive into the book I’m reading, and then I’ll end with some time on Duolingo to make sure I don’t lose my Spanish skills.

Practicing my Spanish more diligently and reading regularly wasn’t a part of my routine each morning until recently. But they were both things that needed to be addressed as they were a part of my 2020 goals. It was an absolute habit to head downstairs, make some coffee, and begin diving into God’s Word. I tried practicing my Spanish when it came to mind, and getting some reading in at some point in the day, but that didn’t last and it was inconsistent. So I decided to place those new behaviors in my morning routine. Now I hardly miss a day, and they are considered habits of mine.

You need to do the same. Do you regularly eat eggs in the morning but you hardly ever eat vegetables? Cook some spinach in your eggs. Are you stiff as a brick? Try stretching as you’re settling down for the night while watching your favorite show. Pair your habit with a new behavior. It works.

TIP #4 - TAKE YOUR FOCUS ELSEWHERE

I didn’t know to word this tip without using a long title. What I mean by this is that in order to make change that lasts, you need to understand and appreciate the benefits of that change other than what it will make you look like.

Another reason people give up is because they put the work in and don’t see the exact change they expected. So they say screw it and give up. Turns out they usually give up right before they were going to see the change they wanted. Bummer.

It’s ok to want to look leaner to impress someone you’re into. It’s ok to want to lose fat, build muscle, and think on what you want your body to look like. But just like motivation, bodies are temporary. No matter what we do, they will dwindle at some point.

I’m sorry but you’re just not going to look 40 when you’re 90. Ain’t happening.

It’s important to set your eyes on other things. They way you move, the way you feel, and the way you sleep. Do you want to be able to go the whole day without those nagging low-level aches? Do you want to be able to play with your kids and grandkids and be able to keep up? Imagine if you got 8 hours of solid sleep on a consistent basis. Don’t those things sound wonderful?! THEY ARE! So pursue them.

TIP #5 - FOCUS ON THE INPUTS

This last tip ties in with number four, and is another line I give to my clients often. When you focus on the inputs, the outcomes take care of themselves.

As I mentioned before, we spend too much time focusing on the outcomes, the very end of our goals. But we don’t spend enough time focusing on the inputs, the things that bring us to our goals. Instead of setting a goal like “I want to lose 30 pounds this year”, we should set goals like “I am going to lift three days per week for one year in order to lose thirty pounds”. The difference in the second goal is that the inputs are the main subject rather than the outcome.

Outcomes are completely out of our control, but inputs aren’t. So why not focus on the things you can control?

Write down all of your health and fitness goals, then rewrite them with the inputs in mind. Tell yourself what you need to do and how often in order to arrive at your goal. This will allow you to focus on the controllable as well as build habits that can last forever.

KEY TAKEAWAYS

Do what you enjoy. When you’re first starting out, find something that is good for your health that you enjoy doing, and then venture out as you get more comfortable.
Start small. There is no sense in doing everything all at once. So chip away. Start where you are, use what you have, do what you can.
Pair your new behavior with an old habit. Stretch while you watch TV. Throw some greens in that smoothie.
Shift your focus. Fitness isn’t all about butts and six packs. It’s about quality of life. Focus on what really matters and allow that to shape why and how you take care of yourself.
Focus on inputs. You can’t control outcomes, so make goals that center around executing inputs (behaviors) on a consistent basis.
ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.

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Adam Poehlmann 4/14/20 Adam Poehlmann 4/14/20

3 Supplements Worth Taking

Most supplements are a waste. These three are not.

Most of the time, I will argue that supplements are a waste of money.

Real, whole natural food is less expensive and helps us create healthier habits and relationships with nutrition. However, there are a few supplements on the market that are worth taking.

Oh and by the way, I’m not a doctor. Consult your physician before adding any of these supplements into your daily intake.

SUPPLEMENT #1: WHEY PROTEIN

No matter your goal, protein is likely the most important macronutrient for you. If your goal is to build muscle, protein will help you do that. If your goal is to lose body fat, protein will help you do that. If your goal is to have a longer and healthier life, protein will help you do that.

Although protein is one of the most important nutrients out there, it is easily the most underconsumed nutrient. Carbs and fat are extremely easy to come by. Protein, is not. It is much harder to come by. It also not as tasty as carbs and fats. What sounds more appealing, eating a beef stick or eating a cookie?

Because protein is hard to come by and and yet one of the most important nutrients out there, I will recommend supplementing with a protein powder of some sort.

There are several different protein sources on the market. You can get a plant-based protein powder, you can get collagen protein powder, and you can even get egg protein powder. So which one is best? Time and time again, whey protein powder has been shown to be the most beneficial form of protein in regards to absorption and desired effects. Whey is a byproduct of of the milk and cheese making process. Therefore, it does cause some people with dairy intolerances to have negative affects like gastrointestinal distress. If that’s the case, there are some great plant protein sources on the market. All you need to do is a little bit of research. Make sure the supplement you’re interested in has protein that comes from multiple plant sources, as not all plant sources contain all of the essential amino acids. Also check up on the company to make sure they have solid third party testing. We’ll touch more on that.

But what about egg and collagen protein? Egg is actually one of the better performing sources of protein, but it’s just not that common, and will cost you an arm and a leg. Collagen, on the other hand, isn’t worth your money at all. It has been shown to be one of the least effective sources of protein.

Supplementing with protein powder can help you reach your daily protein goal as you get better at using whole natural foods to get you there. For example, if your new goal is to get 120g of protein per day, but you’re only used to preparing and cooking 80g of protein per day, it is convenient to make a super smoothie with greens, berries, protein, and whatever else you want to throw in there. Be careful though, as protein powder can easily turn into a crutch that you constantly rely on to get you to your goal. Protein powders don’t stand a chance against the benefits that whole natural foods offer your body, so make sure you get as much of your protein goal from real food as possible.

When selecting a protein powder, there are a few things to keep in mind. You want to make sure the protein is legitimate, and you’re putting into your body something that is clean and healthy. When shopping, look for NSF and/or Clean Label Project certified protein powders. These third company parties put products through rigorous testing to make sure the consumer is getting the best. You can also check sites like ConsumerLabs and Labdoor.com to see how certain supplements stack up. The last thing I recommend is that you pay attention to the brand/company and how they present their product. Are the selling you motivational bullshit in the form of protein, or are they selling you high-quality protein that will benefit your health and wellness?

SUPPLEMENT #2: CREATINE

Creatine is by far one of the most widely studies supplements on the market. It’s also one of the most beneficial supplements on the market. It’s benefits are proven time and time again.

Creatine is a substance that helps bring more nutrients and water to muscle cells allowing those cells to produce more ATP (energy). Creatine may help you crank out an extra rep or two at the gym. It may help you add another five pounds to the bar.

These increases in ATP and energy aren’t going to be noticeable quite like taking 200mg of caffeine, but those tiny improvements in your workouts can compound to bring about significant results. For example, strength and lean muscle increases come from increases in training volume. Volume is weights x sets x reps. Your total volume for one week may be 5,000lbs. If creatine helps you crank out an extra rep or two, or helps you add a tad more weight to the bar, you may be able to increase your overall volume above the previous week’s 5,000lbs. Those increases in training volume can lead to a completely different body.

There are many different types of creatine, but nothing has been shown to be as beneficial and effective as good ol’ fashioned creatine monohydrate.

Not only can creatine help you create a stronger and leaner body, it has also been shown to have some cognitive boosting benefits, too.

Just like anything, certain individuals react more to creatine than others. Those that don’t eat meat (vegans or vegetarians) and those that eat little to no red meat have been shown to reap the most benefits from creatine.

When shopping for creatine, take into consideration the factors I discussed before. Do your research to make sure you’re getting a clean and safe product.

SUPPLEMENT #3: FISH OIL

Fish oil is one of the most underrated supplements, in my opinion. Fish oil is loaded with omega-3 fatty acids which are extremely beneficial to our overall health. Omega-3s have been shown to have cognitive benefits and also contain anti-inflammatory properties.

There are a lot of foods out there that have both of those, so why fish oil? Although there are some food sources out there that have omega-3s, it has been shown that these fatty acids may have greater benefits when they come from fish.

Fish, is probably one of the most underconsumed food sources, especially for those of us in land-locked states. When it’s difficult to consistently get your hands on high-quality fish, supplementing with fish oil rich in omega-3s can do the trick.

As goes with any other supplement. Do your research and check sites like Labdoor to see how the supplement you’re interested in stacks up.

THE TAKEAWAYS

Protein is key, and we don’t get enough of it. Supplementing with a protein powder can be beneficial as you work to build the habit of getting enough protein from real food.
Creatine is one of the safest and most studied supplements on the market. It can help you perform better in the gym which may lead to enhanced progress and results.
We don’t eat enough fatty fish. If you’re not getting enough omega-3s, use a quality fish oil supplement.
Regardless of what you’re searching for, do your research. Make sure the product is safe for you and proven to be effective.

ABOUT THE AUTHOR

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Adam Poehlmann 4/14/20 Adam Poehlmann 4/14/20

3 Fat Burning Myths That Need to Die

Don’t let these three myths keep you from losing extra body fat.

We’ve all wanted to lose some body fat at some point in our lives. It’s nearly everyone’s goal.

Because of that, the health and fitness space has always been putting out content to educate consumers on what they can do (and what they can buy) to help them lose that stubborn body fat. As more and more of that content gets pushed out, the odds of consumers getting misleading information increases drastically.

There are tons of myths out there. Some that don’t cause too much damage, and some that absolutely need to die because they are actually keeping people from reaching their fat loss goals.

MYTH #1: CARDIO IS THE BEST FORM OF EXERCISE FOR FAT LOSS

Does a cardio session burn a lot of calories? Absolutely. But that doesn’t mean it is best for fat loss.

To lose weight, we need to be burning more calories than we are eating. This weight loss may be water, fat, muscle, or a combination of them all. If we are lifting weights and eating enough protein, that loss of weight is more likely to be fat loss.

Well, if we need to burn more calories than we take in during the day, wouldn’t cardio be best because it burns the most amount of calories? Not quite. Although cardio is one of the better ways to burn lots of calories, it has its cons.

One of the amazing things about our design is that when we expose our body to a certain stimulus/environment (like doing cardio) our body adapts and becomes better at that stimulus/environment. Our adapts to cardio by becoming more efficient at burning calories. The more efficient it is at burning calories (burns fewer and fewer calories), the longer we can last.

In and of itself, this is a REALLY good thing. If I were out in the wild barely getting any food and traveling miles and miles, I would want to burn few calories to keep myself from dying. In modern life, this is not necessarily a good thing. Food is abundant (and a lot of it is calorie-dense and highly processed), and our lives are pretty sedentary. When you pair up readily available food, a sedentary lifestyle, and a slower metabolism, it is a recipe for fat gain.

Those that begin doing cardio on a consistent basis see results relatively quick, but find themselves hitting a wall not too long after. They quickly get to a point where they’re not losing fat the same way they did before. That is because their body has become more efficient (slower metabolism) at burning calories. When they hit that wall, they either need to workout even more and/or eat even less. There is only so little you can eat and only so much you can train. There must be a better way.

There is.

Just like you can make your metabolism slower, you can make your metabolism faster by lifting weights with the intention of getting stronger and building muscle. As you lift weights, your body will be come less efficient at burning calories. When it comes to losing fat in modern life, this is a great thing. You’ll burn more calories throughout the day. Your basal metabolic rate (the calories you burn at rest) will increase, which makes up over 60% of the calories you burn each day!

The key to losing fat is relying on strength-training to get you to your goal, and use cardio as a boost when you absolutely need it. Remember, cardio is most effective when you are least used to it.

MYTH #2: SMALLER MEALS BURNS MORE CALORIES THAN LARGER MEALS

The metabolism is one of the most complex things in this universe. It is really difficult to understand. Because of that, we’ve theorized a lot of things. One of them being the metabolism is like a furnace. You gotta keep the fire stoked to keep the wood burning.

This theory turned into the idea that if you eat more meals in the day, your metabolism keeps working and working and working leading to more and more calories burned. This isn’t really the case.

At the end of the day, weight loss and weight gain ultimately comes down to the amount of calories you burn vs. the amount of calories you consume. If you eat seven meals a day but you’re eating more than you need, you’re going to gain weight. If you’re eating two meals a day but you’re eating more than you need, you’re going to gain weight. The same is true for losing weight. You can have six meals a day or one meal a day. If you’re eating less than you need, you’ll lose weight.

There is a teenie tiny hint of truth in this myth. There are certain foods that require more calorie burn in order to digest. For example, protein takes more energy to digest than carbohydrates do. Therefore, having a diet that is a little higher in protein may help you burn more calories. But remember, if that increase in protein causes you to eat more calories than you need to lose weight, it’s a wash.

What I’ve taught my clients is that the method that helps you be the most consistent is the method that is best for you. If you need to eat 1800 calories per day to lose weight, eat the amount of meals that allows you to reach that goal and keep from going over. For some, that may be three meals, for others it may be five. What matters most is consistency. Consistency is king.

It doesn’t matter how many meals you eat in the day. Eat the amount of meals that allows you to reach your nutritional goals that are required for you to lose body fat.

MYTH #3: IN ORDER TO BURN BODY FAT, YOU NEED TO BE IN THE FAT BURNING ZONE

I hate this one the most.

Most health and fitness myths contain a tiny bit of truth. This is one of those myths.

The fat burning zone is something that was discovered a while ago when people found that the most body fat is burned for fuel when the heart rate is in a specific range. As a result, products like MyZone heart rate monitors came out to help people stay in the fat burning zone during their workouts.

In my opinion (as well as the opinion of many other professionals), these monitors are nothing but a distraction for those wanting to lose body fat. You see, there are ripple effects to things. When you tell people that they need to be in the fat burning zone to burn body fat, they begin worshipping the fat burning zone, and forget about everything else involved with fat loss.

Remember, burning fat comes down to calories in vs. calories out, but there are several factors that play a role in that energy balance such as the speed of the metabolism, hormones, and more. As a result of paying too much attention to the fat burning zone during workouts, people forget that they also need to track their food intake. They also don’t realize that getting their heart rate up into the “fat burning zone” requires intense cardiovascular effort. The more cardio is done on a consistent basis, the slower the metabolism gets. And calorie burning trackers don’t take this into consideration. It will eventually be telling them that they burned hundreds more calories than they actually did. And what’s the result? They eat 500 calories more because their watch told them that they burned that many calories during their workout. But in reality they burned 200, so they just ate 300 extra calories that they didn’t need. Add that up day over day, week over week, they could be gaining a pretty decent amount of extra body fat.

In my professional opinion, based on years of experience training hundreds of clients, the people who have the most success losing body fat are the ones focused on increasing their strength in the gym and keeping their calories where they need to be for fat loss. Both of these actions lead to a faster metabolism and better nutritional behaviors that will benefit them for the rest of their lives.

Those that have the least success are those that get obsessed with calorie trackers, fat burning zones, and the next fat loss fad that promises them the results they’ve always wanted.

THE TAKEAWAYS

Cardio may burn lots of calories, but only for the short term. Use strength training to speed up your metabolism for more successful long-term fat loss.
The amount of meals you eat in the day doesn’t matter. Do what allows you to be the most consistent in hitting your calorie and nutrient goals.
The fat burning zone doesn’t mean anything if you’re eating too many calories. Use your energy to pay attention to what matters most which is calories in vs. calories out.

ABOUT THE AUTHOR

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