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21 Jun 2018
The Upper Limit Problem

In his book The Big Leap , Gay Hendricks discusses a fascinating concept called the Upper Limit Problem. Essentially, it’s where we have an upper limit to the level of happiness, joy, and good feelings we can experience before we go into self-sabotage. Most people are unaware of the upper limit problem but those who become aware are able to overcome it. It may sound crazy but it’s true. Often it comes from our subconscious, which is formed by the experiences we have by the age of 7. It explains why people who lose a lot of weight have a 95% chance of gaining it back. It explains why people who win the lottery have an extremely high chance of being worse off financially ....
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14 Jun 2018
I love change!!...Said no one ever.

You want results. That extra 15, 25, or even 50 pounds should have been gone…like…yesterday, right?
You want to be pain-free but getting off the couch or out of the desk chair seems near impossible?
We all want a better body, to be healthier, to live longer.
But we don’t want to put in the work to get there. Even worse, CHANGE IS SCARY! People are truly terrified of change and of the unknown. In order to lose weight, manage pain, get stronger, perform better and alter your body/health in whatever way aligns with your goals, change must happen
. And if you’re not mentally ready for it, it’s not the time to try to change. You have to be very mentally ....
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12 Jun 2018
7 strategies to fight food cravings

People experience food cravings for a variety of reasons from boredom to loneliness to food addiction to habit and many things in between. Fighting them can be really tough! However, there are some strategies that make it easier to push through them! Next time you feel a craving coming on, try one of these:
Brush your teeth.
Between overwhelming your mouth with the flavor of toothpaste and having the clean mouth feeling, this is one of the best ways to kill a craving, particularly a craving for something sweet. Bonus: Rinse with mouthwash.
Chew gum.
It occupies your mouth and gives you something flavorful.
Drink water.
Often chugging a large glass of water can kill cravings within ....
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7 Jun 2018
Abs class will never get you abs

I am asked all of the time how people can get better, flatter, and more visible abs. It’s the #1 area people want to improve. Go into any gym and you’ll see thousands of crunches, situps, ab machine whatevers, and so on. Do those people have visible abs? Usually not. Abs classes are prevalent in almost any commercial gym, and members flock in search of the six pack that will never be. You see, getting abs comes from OVERALL reduction in body fat. You already have abs - you just need to lose the fat on top of them to see them! While fun, abs classes are a farce...no matter how much it burns. So then how do you get great abs? Here are the secrets: 1) Nutrition first
. ....
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5 Jun 2018
The 80/20 Rule

Our goal here at Epic Fitness is to teach you to live and eat in a way that is sustainable long-term. No yo-yo diets or quick fixes here! As you know, we run nutrition based challenges throughout the year that really require you to step up your nutritional compliance, but for the most part, we encourage you to follow the 80/20 rule. 80% of the time you’re eating on plan foods – protein, vegetables, fruits, good fats, and some good fibrous carbs. The other 20% you get to do as you please. Now, don’t gorge yourself. A 20% meal doesn’t mean eating an entire pizza. It does mean enjoying the foods you love but with more consciousness. Ever eaten a sleeve of Oreos ....
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31 May 2018
Self-fulfilling prophecy

You will become what you believe you are. It’s a fact. It’s the self-fulfilling prophecy. So, if you tell yourself that you’re a fat failure on a daily basis – guess what you become? If you tell yourself you’re sick or injured constantly, you will be. Believe me – this piece of the puzzle is an ongoing battle for many people, including me! It’s hard for me to speak kindly to myself sometimes, especially if I’ve gotten a little off track. But the important thing is that we make an effort to stifle that evil little voice inside of us that says we aren’t good enough, that we are failures. People come to Epic Fitness to become a better ....
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29 May 2018
Authentically YOU

What is authenticity? To me, it means being yourself no matter what. Being the you that you KNOW that you are. It means never compromising to please others or because you think you should. Take a 10,000 foot view of your life right now. Look at your home life, work life, social life.... Are you being authentically you in each of these places? Do you commit 100% to yourself and follow through with those commitments regardless of what others think? If the answer is no, why not? If the answer is yes, AMAZING! How EMPOWERED do you feel!? Unfortunately, far too few people can answer yes. In fact, most cannot. We all struggle to stay true to ourselves under the perceived pressure and judgment ....
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27 May 2018
Are you making this critical mistake?

It’s a mistake to think it’s selfish to take care ofyourself as your first priority in life. You must NOT confuse self-sacrifice with love and support. You’ve heard over and over again that you have to take care of yourself in order to be the best you can be for others...but how often do you actually follow through with this? If things in your life often seem to be falling down around you – disappointment in your relationship with your significant other, children who seem never to listen, frustrations at your job...this can all be connected to how you care for yourself. Don’t believe me? I challenge you to prioritize your personal care for 30 days and see ....
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25 May 2018
Life Is A Snowball

The choices you make throughout the day every day ultimately creates a snowball effect in your life. The little things that may seem insignificant in the moment eventually add up to a massively successful life or a life of disappointment. Today I want to make you aware of those tiny yet indescribably important choices...because they are CHOICES. If you choose to skip a workout for a day, is it a big deal? No – of course not! But what happens when you make that choice repeatedly? Maybe it starts over the course of a week, then before you know it, it’s been a month, a quarter, a year... And on top of that, your eating habits have congruently fallen by the wayside, the ones you ....
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15 May 2018
[RECIPES] 3 incredible guilt-free desserts

Hi! Let’s face it – everyone loves dessert! But eating loads of sugar and starchy carbs isn’t helpful to anyone’s waistline or health. However, given that I firmly believe in the 80/20 rule (eating on track 80% of the time, indulging 20% of the time), it’s great to have some alternative, healthier variations on desserts that you can enjoy in your 20% guilt-free! Our friends at Precision Nutrition have graciously shared some of their favorite healthier dessert options that can be enjoyed year-round. Chocolate banana bread pudding, pear walnut pie, and coconut custard raspberry trifle!? YES, PLEASE! Grab your attached copy now, and let me know ....
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