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How do I want to feel on Monday?
The choice I make today affects how I’m going to feel about myself and my progress later.
This isn’t about always being in the mood or never changing your plans. It’s about being honest with yourself about what you said you wanted — and whether your actions are taking you there.
Try it with me.
Make the commitment.
Make yourself accountable.
Then when Friday comes, remember how you want to feel on Monday.
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Come grocery shopping with me! This is what I do with my clients: we walk the aisles together and create simple meals for health and fun
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The Breads & Buns Aisle: let's talk a walk into the jungle of baked goods and check what's nutritious and what's junk!
In this K.I.S.S grocery shopping session I go over sourdough bread, soft sponge like bread, whole grain buns and everything in between.
It's easy to fall for marketing claims and forget to double check what it means.
I compare various breads from the store to pick out the best options for you.
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Welcome to FIGHTERDIET LIFE. I KEEP IT SUPER SIMPLE.
I love to eat. I love to eat big. And I love to stay lean!
This is where I share my simple tips for home cooking, making satisfying, nutritious meals and simplifying your daily diet so you can get lean, stay lean and make it sustainable for life.
This isn’t Bon Appétit food magazine. This is real, down-to-earth food — simple recipes, homemade specials and delicious concoctions I love to make and eat.
Eating and training are the daily highlights of my fitness life — and I share them with you.
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WHAT DO I DO EVERY DAY TO BOOST MY MOOD? I TRAIN MY MIND.
I laugh on purpose for 10 WHOLE MINUTES.
Yes you read it right, 10 minutes non stop. Every day.
Except Sundays, when I take the day off from wanting to be happy.
Just kidding.
Actually, true!
Life has ups and downs. I can't control everything that happens, but I can practice doing things that help me feel the best I can and put me in a better mindset for my day.
This is part of my fitness life too.
Try my free 10-Minute Laughter Challenge and follow along with laughter intervals for a strong mind and a happy body.
You don't need to be in the mood to laugh.
Hit play. Start laughing. See how you feel when you're done.
Real fitness life trains more than the body.
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This is how I use my S-Hook massage tool for upper-body self-care.
I work around my neck, shoulders, upper back, traps, rhomboids and pecs to loosen up tight areas, manage aches and pains, improve mobility and prepare my body for better training.
No S-Hook? You can also use your hands or put a golf ball in a sock and work against a wall. I have other videos where I show you how to do that.
Set your timer for 10 minutes and follow along.
Real fitness life means taking care of the body you train.
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LOOSEN UP STIFF HIPS FOR BETTER TRAINING
Here’s a simple glute and groin stretch combination I use to mobilize my hips and loosen up my lower body.
Watch how I do it, then try it out yourself.
Spend some time mobilizing your body with gentle movements and light stretches. You don’t have to do this right before your workout — make mobility part of taking care of your body and preparing it to move.
TIPS:
Get your body warm first. A little brisk movement to get your temperature up can make moving and stretching feel a whole lot better than starting out stiff as a brick.
Put some clothes on!
Don’t start out cold. Keep your body warm while you mobilize and stretch instead of standing around freezing and wondering why you feel stiff as a brick.
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ARE YOU EATING HEALTHY BUT NOT GETTING LEAN?
How do you actually set up a meal plan with bread, get lean, satisfy your cravings — and not sabotage your body transformation progress?
That’s what I’m coaching about in the Fighterdiet Daily Bread Practice with you who are subscribers to Seize the Training Day!
How much bread fits?
Do you need the whole loaf?
What are you putting on it?
Is it really the bread you’re craving, or the whole sandwich? Where do protein and vegetables fit?
When do you eat your bread? And how does bread fit differently into your Defeed and refeed?
Eating healthy isn’t enough if you don’t have the structure to get lean. You gotta know how to put it all together. This is why I'm your coach.
And getting lean doesn’t mean bread has to become a forbidden food.
The goal is to understand your nutrition well enough to build the bread you actually want into your meal plan, satisfy your cravings, get lean, stay on track with your body transformation — and create a way of eating you actually enjoy.
This program I'm coaching Nov 1-Nov 30!
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Build Real Glutes: keep it simple.
Try ONE of my 100 REPS GLUTE ROUTINES!
This is how you do it:
Pick a weight you estimate you can do 20 reps with ease, but not 30 or more.
Start your workout.
Do as many reps as you can with the weight you picked-
Rest 20 seconds.
Go straight into your next set and complete as many more reps toward 100 as you can.
Rest 20 seconds again.
Keep going until you have completed 100 reps.
Tips from me about FORM
Clench your glutes, the toughest spot is when your glutes are squeezed, your hips are extended.
Keep tension in your stomach.
Don't hyperextend your lower back.
If you're like me, I like to keep a short resistance band around my feet to prevent my stance from getting wider and wider as I fatigue.
100 reps. Glute workout done.
HOW DID YOU LIKE IT? Share the workout! It's my Real Fitness Friday today when I pick out some freebie goodies!
https://seizethetrainingday.com/programs/build-real-glutes-the-100-reps-workout-glute-planks
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I’m going to make a guide to go with it, and the whole point is not that everyone has to eat exactly like me forever.
You start by following my lead.
You learn the system. You follow the meal plan. You get results. You experience what it feels like to actually be FULL and satisfied while working toward a lean, healthy body.
Then, once you understand what you’re doing, you start finding YOUR version of my Heaven in a Bowl.
That’s the freedom I want Fighterdiet to teach.
I don’t want to spend my life managing macros and thinking about how to fit everything into my calorie budget.
I want to love the way I eat.
Eat big. Feel satisfied. Keep it simple.
More coming, check out my project here:
