If you love nutrition, health, and fitness — or you’re already a professional in one of these fields — you probably get a LOT of diet- and nutrition-related questions from friends, family, clients, and/or patients. 

That’s why we created this cheat sheet, with evidence-based, easy-to-understand answers to the most common questions, all of which are covered in our newly updated Precision Nutrition Level 1 Certification program.

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If you’re a health and fitness professional, no doubt you get a ton of diet- and nutrition-related questions.

Heck, even if you’re just really passionate about health and fitness, you’re probably getting questions all the time.

Coming up with the right answers can be difficult, because:

  • The right answer depends on who the asker is. Young athlete? Middle-aged man? Sixty-something woman? Whether you’re actively coaching, or you just have a diverse social network, the questions will run the gamut.
  • There are so many facets of nutrition. Macronutrients, micronutrients, supplements, pesticides, GMOs… where do you start?
  • There’s a TON of confusion about nutrition “truths.” Is red wine saving your life, or killing you? What about red meat? Eggs? And how ’bout that new plant-based diet?

The truth is, there is no one-size-fits-all answer to any nutrition question.

However, if you build a strong foundation of nutrition knowledge, you can:

  • learn how to accurately determine each person’s individual needs,
  • understand how targeted nutrition can support their goals, and
  • get better results for them, confidently and reliably.

With this article, you’ll start to build that foundation.

Here we’ll cover:

  • what’s really behind the most common nutrition questions,
  • why each person’s unique physiology matters,
  • how each person’s situation can help determine your response,
  • how to handle diet trends (Paleo, carb-phobia, etc.), and
  • how you can incorporate this knowledge… starting today.

Of course, this “cheat sheet” is just a start. There’s so much more you can learn.

That’s why devote the entire first unit of our newly updated Precision Nutrition Level 1 Certification — 300 pages, 8 chapters, 8 comprehensive video lectures — to the most crucial elements of nutrition science.

That includes the most up-to-date findings in cell physiology, digestion, energy transfer, nutrient biochemistry, and more.

And, in case you’re wondering, the other 300 pages, 9 chapters, and 9 video lectures are devoted to the art of nutrition coaching.

That includes the most up-to-date findings in change psychology and the latest things we’ve learned having coached over 100,000 clients.

So…

If you want to learn, we’re here to teach.

If you feel excited and inspired by what you learn today, and you’d like to learn more about the program, please put your name on our Precision Nutrition Level 1 Certification presale list below.

We’re excited and inspired too.

We recently updated the program with the latest research, and enhanced it with a new workbook/study guide, over 35 new client assessment forms and questionnaires, and 17 brand-new animated videos.

The program opens up on Wednesday, April 3rd.

Since we only take a limited number of students, and the program sells out every time, we recommend adding your name to our presale list below. When you do, you get the chance to sign up 24 hours before everyone else. Even better, you’ll save up to 33% off the general price of the program.

Double win.

For now, let’s get started with some of the most common nutrition questions, including:

Question #1: “I’m new to this whole nutrition thing. Where do I start?”
Question #2: “What’s the best diet to follow?”
Question #3: “Is counting calories important for weight loss?”
Question #4: “Should I avoid carbs?”
Question #5: “Should I avoid grains?”
Question #6: “What (and when) should I eat around my workouts?”
Question #7: Should I drink less alcohol?
Question #8: “Does the Paleo Diet live up to the hype?”
Question #9: Should I do a detox or juice cleanse?
Question #10: “Do sleep habits and stress really affect nutrition?”
Question #11: How should I eat to get six-pack abs?”

Question #1
“I’m new to this whole nutrition thing. Where do I start?”

Answer:
Let’s start by eliminating nutritional deficiencies.

This one is always interesting, because no one ever wants to believe they have nutritional deficiencies.

People might not want to hear it at first, but nutrition beginners don’t need a major diet overhaul on day one. They don’t need to “go Paleo” or “eliminate sugar.”

As their coach, your first step should be to open newbie clients’ eyes to the fact that they probably have one or more nutritional deficiencies (seriously — more than 80 percent of the population has at least one).

Until nutritional deficiencies are removed, the body simply won’t function properly — and that makes any health or fitness goal a lot harder.

So, to eliminate deficiencies, your first order of business is to help the person find workable strategies for rounding out the diet, so they get:

  • a bit more protein,
  • ample vitamins and minerals,
  • sufficient healthy fats, and
  • more water.

Tell them that you’re going to help them establish optimal eating habits one step at a time. Then talk through some strategies: Find out which of the nutritional areas listed above will be most challenging for them (for example, some of the beginners we work with don’t know how to cook meat). That’s the problem you’re going to help them solve first.

Once nutritional deficiencies are addressed, you can start to focus on things like food quality and portions.

What to say when the person seems impatient? Explain: “This process isn’t slow; it’s systematic. It focuses on the things that are in your way right now. Once they’re eliminated, progress happens fast.”

READ MORE:

Question #2
“What’s the best diet to follow?”

Answer:
There is no “best diet.”

As you emerge as a health, fitness, and nutrition expert, everyone’s going to want to know: Which dietary “camp” do you belong to?

The best coaches maintain a neutral position on this. If you can, strive to be a nutritional agnostic: someone who doesn’t subscribe to any one dietary philosophy.

Why? All dietary protocols have their pros and cons. What works best for one person won’t work best for another. Also: A diet that has worked best for someone in the past won’t necessarily be what works best for them moving forward.

Tell your client or patient that you’re going to help them find the approach to eating that works best for them right now, whether it be Paleo or vegan, high-carb or low-carb, tight budget or unlimited funds — or some blend of all of these.

The truth is, the human body is amazingly adaptable to a vast array of diets, so the best diet is the one that:

  • matches the person’s unique physiology,
  • includes foods they enjoy enough to follow consistently, and
  • is realistic for them in terms of life logistics and budget.

Indeed, you can make people lean, strong, and healthy on a plant-based or a meat-based diet. You can help improve their health with organic, free-range foods and with conventional foods. They can lose weight on a low food budget or an unlimited one.

It just takes a little know-how and a system for using the best practices across all diets.

READ MORE:

Question #3
“Is counting calories important for weight loss?”

Answer:
For many people, calorie counting may be more of a hassle than it’s worth. The good news: There is a better way.

Weight management is a simple equation: Eat more than you burn, and you gain weight. Eat less and you lose weight.

But the physiology behind “calories in, calories out” is actually much more complex and dynamic than most people realize. Plus, it’s imprecise; we estimate that there’s typically an error of up to 25 percent on the ‘calories in’ side, and on the ‘calories out’ side.

Beyond that, counting calories is an external system (outside of your body). In essence, people who count calories are less likely to see lasting results because they’re outsourcing appetite awareness to the food-label gods. To really win at portion control, coach your clients or patients on tuning into their internal hunger signals.

For these reasons, and more, we tell our clients that for most people, counting calories is a lot of work for very little benefit.

(Interestingly, most clients become elated when they realize they can get the body transformation they want without ever counting calories again.)

Instead of calorie counting, we recommend a hand-measure system for portion sizes. Here how it works:

  • Your palm determines your protein portions.
  • Your fist determines your veggie portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

This system counts your calories for you, and gets your macronutrients lined up too, without having to do any annoying food-label math.

Plus, your hands are portable — they go wherever you go, making portion-sizing very convenient. In addition, your hands are generally scaled to your size — the bigger you are, the bigger your hands, so the more food you need and the more food you get.

Clients typically get the hang of this system within a week of learning it; then we help them monitor results and tweak as needed.

READ MORE:

Question #4
“Should I avoid carbs?”

Answer:
No; but let’s make sure you’re getting the right kind of carbs.

Ask almost anyone what they need to do to lose a few pounds, and they’ll probably say: “Cut back on carbs.” As a professional in a health/fitness field, you’ve probably heard it dozens of times.

However, most folks would do best eating a moderate amount of quality carbs—whole grains (when tolerated), fruit, potatoes, sweet potatoes, beans and legumes, etc. (We emphasize moderate, of course).

For men, this usually means about 1-2 cupped handfuls per meal. And women, about 1 cupped handful per meal.

Of course, the needs of each individual may differ, based on their size, activity level, goals, and genetics.

But, bottom line, carbs are not inherently fattening, especially whole food sources. And getting adequate carbs can help most clients exercise harder and recover better, optimizing progress.

Yep, this is a controversial position to take. But it works. And while avoiding carbs may facilitate rapid weight loss initially, we’ve found that it’s not practical (or necessary) for long-term success for most people.

READ MORE:

Question #5
“Should I avoid grains?”

Answer:
No; most people trying to stay lean do best with a reasonable amount of whole grains.

Grain discussions are really trendy right now, as many people have suggested they’re dietary enemy #1 and should be completely eliminated. This is hot news as, just ten years ago, they were supposedly one of the healthiest foods on the planet.

From our perspective, grains aren’t as evil as they’ve been made out to be by the Paleo and Whole30 camps. At the same time, they aren’t the superfood vegans and macrobiotic eaters suggest either.

Bottom line: While you don’t need to eat grains, unless you have celiac disease or a FODMAP intolerance, there is absolutely no need to avoid them. (And even in those two scenarios, it’s only specific grains you need to worry about).

Most people follow a better, more health-promoting diet if they’re allowed grains in reasonable amounts, along with a wide array of other non-grain carb sources like fruit, potatoes, sweet potatoes, beans, lentils, etc.

Remember, it’s the ability to follow a diet consistently over time that provides the greatest results, regardless of what that diet is. And unless you’re intolerant, there’s no good reason to totally exclude certain foods, especially foods you enjoy.

READ MORE:

Question #6:
“What (and when) should I eat around my workouts?”

Answer:
It depends on your goals. Let’s talk about those… then we can come up with specific recommendations for you.

If you train athletes, this is a really common question. But lots of non-athletes are curious too.

Contrary to popular media, most folks are best served by eating good quality whole foods in reasonable amounts, without having to focus on specific workout nutrition products or protocols.

So you can advise non-athlete level clients to eat a normal, balanced meal 1-2 hours before and after exercise. This will provide adequate protein and carbs to both fuel the workout and maximize recovery/adaption.

However, if you coach advanced, hard-training clients or athletes, tell them you’re going to help with their unique workout-nutrition needs.

Endurance athletes, bodybuilders, or those looking to maximize muscle gain could add a protein and carbohydrate drink during their workout. We usually recommend about 15 g of protein and 30-45 g of carbohydrate per hour of exercise.

Physique competitors, as well as people trying to maximize fat loss, could add essential amino acids (or branched chain amino acids) during their workout. We usually recommend 5-15 g of EAA (or BCAA) per hour of exercise.

In the end, rather than having one stock answer here, you need to be clear about who you’re working with.

READ MORE:

Question #7
Should I drink less alcohol?

Answer:
If optimal health and fitness is your priority, consider reevaluating your drinking habits.

People may balk at that answer initially, but once you lay out the facts and make it clear that you’re not telling them not to drink, their ears will open.

There’s a lot of confusion about whether drinking is good for you or not. That’s mainly because the news media likes to play up new studies revealing the possible cardiovascular benefits of alcohol.

But the truth is, no one really knows who will benefit from light to moderate alcohol consumption. Meanwhile, any level of drinking (even “moderate”) comes with health risks that should be considered.

Heavy drinking — more than 7 drinks a week for women and more than 14 per week for men — increases the risk for a long list of health problems involving the heart, brain, immunity, hormones, liver, and metabolism.

But even light to moderate drinking can affect sleep, appetite, and decision making — which absolutely can have a negative impact on your clients’ health and fitness goals.

Still, drinking is an undeniable part of culture, and when enjoyed reasonably it can be delicious and fun.

Tell your clients or patients that you’re going to help them sort out their priorities to determine the best level of drinking for them. Then encourage them to track their drinking habits — and how their drinking habits make them feel physically and psychologically — for a couple weeks.

Most drinkers consume a lot more alcohol than they think, and when they stop to evaluate, many decide on their own that it would feel better to cut back.

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Question #8
“Does the Paleo Diet live up to the hype?”

Answer:
Mostly, yes. But not for the reasons you think.

The Paleo Diet is one of the most popular nutrition approaches in the world right now. There’s no doubt that it works for many people. However, the reason it works has little to do with the story the Paleo proponents tell (evolutionary adaptation, inflammation, etc.).

Here’s the deal. Paleo does work for a lot of people because it emphasizes mostly whole-food sources of lean protein, vegetables, fruits, and healthy fats.

However, while Paleo is starting to incorporate more high-quality carbs, grass-fed dairy, red wine, and other things that used to be “off limits” — the diet can still be too restrictive for some folks.

In the end, Paleo likely gets more right than wrong. And if people want to follow it, you can help them do it in a sane, reasonable, sustainable manner.

But for most, it’s unnecessary to follow such a strict dietary ideology. You can take the good from the Paleo approach and get rid of the silly dogma.

READ MORE:

Question #9
Should I do a detox or juice cleanse?

Answer:
Probably not; most popular detox diets don’t remove toxins or lead to fat loss.

Lots of people are worried about the effect of modern lifestyle factors like poor nutrition, sleep deprivation, stress, and environmental pollutants on their health.

So you probably get a fair number of questions about detox diets and juice cleanses, which have come into vogue as an efficient way to (supposedly) lose weight and rid the body of impurities.

But detox diets don’t clean out toxins or help you lose body fat. In fact, detox diets can work against these goals by bypassing the body’s natural detoxification systems and creating a feast-or-famine cycle of eating.

Among many problems, detoxes and cleanses often:

  • are protein deficient,
  • are extremely low in energy,
  • cause unhealthy blood-sugar swings,
  • cause GI tract dysfunction, and
  • lead to a yoyo of restrictive eating and overcompensation.

If doing a juice cleanse or detox diet helps a person get ready to make further helpful and sustainable changes in their life, OK. Just coach them through a cautious and monitored protocol.

However, we prefer helping them build life-long skills and incorporate daily practices to improve their health, performance, and body composition without extreme (and unsustainable) things like detoxes and cleanses.

READ MORE:

Question #10
“Do sleep habits and stress really affect nutrition?”

Answer:
Yes, but those effects vary from person to person, as do the best sleep and stress management strategies.

Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition.

Clients and patients should be coached through:

  • creating a sleep routine, including having a regular schedule,
  • limiting alcohol and caffeine, especially in the afternoon/evening,
  • choosing de-stressing activities before bed,
  • setting an appropriate room temperature for sleep,
  • making the room dark,
  • keeping the room quiet, and
  • waking up appropriately, with light exposure and soft noise.

As for stress, it’s all about finding the sweet spot. Too much stress, or the wrong kind, can harm our health. Yet stress can also be a positive force in our lives, keeping us focused, alert, and at the top of our game.

It all depends on what kind of stress it is, how prepared we are to meet it — and how we view it.

Since stress affects the mind, body, and behavior in many ways, everyone experiences stress differently. Each of us has a unique “recovery zone,” whether that’s physical or psychological, and our recovery zone depends on several factors.

It is critical to teach people strategies and skills to view and handle their own stress load appropriately. The following can increase stress tolerance or diminish stress load:

  • meditation or yoga
  • outdoor time
  • snuggling a pet
  • listening to relaxing music
  • deep breathing
  • drinking green tea

READ MORE:

Question #11
How should I eat to get six-pack abs?”

Answer:
First let’s explore whether a six pack is worth the trade-offs.

To answer this one, you first have to know if six-pack abs are really what your client wants. (And if they’re prepared to do what it takes.)

Getting ripped abs is a much bigger undertaking than most people realize. There are definite benefits to getting that lean (<10 percent for most men, and <20 percent for most women), but there are real trade-offs too.

Alcohol, processed foods, and desserts all need to be severely limited if you’re trying to lose fat and show off a washboard stomach. Social situations often become difficult. Other interests and hobbies may need to decrease.

However, if clients really want to get a six-pack in the healthiest possible way, they’ll need to follow these principles 90-95 percent of the time:

  • eat protein and vegetables at every meal,
  • include healthy fats at most meals,
  • eat a small amount of carbs post-workout only,
  • limit carbs at all other meals,
  • exercise intensely 4-5 times per week, and
  • get at least 8 hours of sleep each night.

Armed with this information, you can have an honest conversation about whether your clients want the six-pack badly enough. (Or if they’d settle for moderately lean and healthy without giving up some of the other things they enjoy).

READ MORE:

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In the end, yes, it’ll take some time to master these answers on the fly with a wide variety of people, but the only way to get started is to dive right in.

Remember: While you’re expected to know all the answers, you can’t be expected to know everything about every single person.

So use the answers in this cheat sheet as a starting point (I recommend that you do the deeper reading first), and then learn more with strategic questions about their particular needs and goals.

In the end, being the go-to coach for nutrition questions is about — yes — knowing the facts. But it’s also about meeting people where they’re at and garnering experience while you make the journey together.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes — including how to manage energy balance — is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post How to answer the most common nutrition questions like a boss: A cheat sheet for helping anyone hone their eating habits. appeared first on Precision Nutrition.

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Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Here’s how these tubers compare — and why both deserve a place in your diet.

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A few years back, some crazy nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”.

One group compared the glycemic index and load of sweet potatoes vs. potatoes. They suggested that since white potatoes tend to be higher, they should be avoided.

Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors.

And, of course, the carbophobes had their own take: All potatoes should be avoided because they’re too high in carbs and all those carbs will mess with your insulin regulation and cause fat gain.

Nonsense, all of it.

Both white and sweet potatoes, when eaten as part of a balanced and intentional diet, provide a fantastic array of nutrients while contributing to the satiety and deliciousness of any meal.

Check out this infographic to learn more about white and sweet potatoes, and why you should consider including both in your diet. (You can even download them for your printer or tablet).

Want to share this with family, friends, and clients? Click here to download the infographic and print it out, or save it on your tablet.

For an even more comprehensive take on this topic, check out our accompanying article, “Sweet vs. regular potatoes: Which are really healthier?”.

Passionate about nutrition and health?

If so, and you’d like to learn more about it, consider the Precision Nutrition Level 1 Certification. Our next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post Sweet potatoes vs. potatoes: Which are really healthier? [Infographic] appeared first on Precision Nutrition.

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I’ve finally found a fitness-focused New Year’s resolution that’s worth making. And here it is, along with 10 client-proven ways to reach your own health and fitness goals this year.

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If you’re reading this, it means you survived the holidays.

It’s the most wonderful (crazy, stressful, awesome, magical) time of the year.

You know the drill: Kids and toys everywhere. In-law invasions. And get this: My 6-year-old daughter and I found reindeer tracks in the backyard on Christmas morning again this year, ha!

Berardi Family Christmas

The Berardi Family with Santa and Mrs. Claus.

Amid all the craziness — in fact, because of the craziness — my wife and I decided to break tradition and actually make New Year’s Resolutions this year.

Ordinarily it’s not something we would do.

In fact, it’s not something we would ordinarily suggest you do either. Especially if your resolutions typically involve detoxes or juice cleanses, or chasing an unrealistic level of leanness.

Stats on New Year’s Resolutions — especially fitness ones — are abysmal. Packed gyms on January 2 are ghost towns on March 2.

I thought about this the other day while driving home from a family function (and while trying to keep Kid #1 from punching Kid #2).

At Precision Nutrition, we often use the phrase:

“Fitness in the context of a real human life…”

What does “real life” actually mean?

It means something like this:

  • All 4 kids are sick (at the same time), so you’re getting virtually no sleep…
  • Your mother-in-law is going through cancer treatment and you visit daily…
  • It’s Christmas/Thanksgiving/Passover/Diwali/Eid or the long weekend…
  • Because of the holiday, you’ve got a tight deadline at work…
  • When you’re stressed your lower back acts up…
  • And just as you’re about to head out for the blessed 30-minute workout you’ve been looking forward to all day, your dog drops a diarrhea poop on the living room carpet.

That, my friends, is fitness in the context of a real human life.

So, is it any wonder most fitness resolutions fail?

If you think about it, most health and fitness plans live outside the context of a real life:

“Here’s a 30-day detox diet to follow… and a new hardcore workout DVD…”

“Why not do a fitness competition in April… and a triathlon in August…”

“It’s time to go all-in… it’s the only way to win!”

Except that it’s not. Because all-or-nothing thinking rarely gets you all. It usually gets you nothing.

That diet plan, or workout DVD, or one-size-fits-all training program you pulled from Triathlon magazine was never built to accommodate sick kids or cancer treatment or your co-worker’s two-week vacation.

Yet when the insane idea that you have to do all things perfectly takes hold, it’s pretty hard to shake loose.

Sure, we can play make-believe. We can imagine a life where everything is peaceful, calm, and totally in our control all the time. But that’s a surefire recipe for failure.

Real human lives are messy and complicated. Real human lives are unpredictable. 

When we learn to accept this, they can also be dynamic and exciting. They can push us to grow.

Therefore, this year’s resolution.

With 4 children, aging parents, active social lives, and thriving businesses — my wife and I really did make New Year’s Resolutions this year.

As we always do, we plan on continuing to prioritize our health, build strength and fitness, and maybe even maintain our abs.

But this year we’ll do it flexibly and honestly in the context of our real human lives.

Our children will be fevered, snotty, and barfy. Our time will be limited. And we’ll miss last call at the gym because of doggie poo.

Yet this year we’ll plan for all that in advance.

After we’ve cleaned up the poo, we might work out in that same living room. With no weights or machines, maybe we’ll jump around like maniacs so we can move our bodies while keeping an eye on the kids.

Or maybe we’ll be stuck eating nasty hospital food. If so, we’ll make the best choice we can within the spectrum of choices. And then do push-ups and air squats in the cafeteria, or walk laps around the cancer center.

And on those rare days we’re not dealing with emergencies?

Maybe we’ll soothe our control-freak souls with a luxurious, 2-hour, relaxed, well-rounded workout. Or a weekend of cooking healthy food to prep meals before a busy week. (Even though neither is actually required.)

It’s not easy. But at least we have a plan.

You know, all this got me thinking…

How are our clients doing it?

I run a nutrition and fitness coaching company, so when it comes to figuring out health and fitness in the context of real life, I’m sitting on a virtual pot of gold.

Clients go through our coaching program for a year, and with the help of our expert coaches, sort out just that: How to make their health and fitness goals a reality, even as the chaos of life continues.

So I decided to ask them which new strategies they’ve developed to make it all work — nutrition + snotty kids + work deadlines… all of it.

They responded with dozens of great tips for real-life healthy living. Here are some of the most common (and awesome) ones we heard.

1. Check in with yourself every morning.

“I start my day with reading my Precision Nutrition Coaching lesson. It’s essentially plugging into myself first thing every morning. By doing the program work when I wake up, I remind myself that when I am healthy and happy, I have more to give to the world.”

2. Eat protein at breakfast.

“I include protein at every breakfast. My favorite: breakfast meatballs. Turkey + shredded veggies (zucchini, carrot, celery and onion), quick oats, egg whites and spices made into balls and cooked in muffin trays in advance. Then I heat ‘em up in the morning.”

3. Bring a lunch you’re excited to eat.

“I bring a lunch that is a simple salad with (quality) lunch meat for protein. Adding little extras like seeds and nuts to my salad along with avocado makes it something I look forward to eating, instead of leftovers that I would rather leave behind when others are going out.”

4. Pre-prep dinners.

“PREP! This has been huge for me. I come home late and I’m often rushed to get food in me. Now I just take everything I’ve already cut up or cooked (in advance) and put it in a pan. It’s a much less ‘rush-y’ situation, which carries over into eating… so I’m eating slowly and not inhaling food right past my full point.

5. Eat at the table.

“In the past, I ate dinner in a rush, then ran off to the next activity (soccer, coaching, etc.). I have been making a conscious effort to sit down and slowly eat the meal, so I can actually remember tasting and enjoying it.”

6. Exercise whenever, wherever, and however possible.

“I never choose the closest parking spot. This way I can get in a little more walking. Also during the school day (I’m a teacher), I walk as much as possible around my classroom as students are working, and around the building.”

7. Aim for “a little better” instead of “perfect”.

“It’s not about being perfect. It’s about gradual and continuous improvement. I used to get really down on myself if I ate unhealthy or missed some workouts and felt like I had failed. Now I feel that I’ve put in some great work, and I can do even better tomorrow and next week.”

8. Get all sorts of support.

“I use a meal service for healthy meals, which are pre-portioned. I commute an hour each way to/from work and I work long hours as an attorney, so having the ingredients there with recipes has helped immensely.”

9. Find accountability.

“My coach consistently reaches out to me, and the PN lessons remind me to move daily and claim the day for myself.  Doing those things before I head out to work keep me focused. It reminds me this is my life and my choices can be life-affirming in every moment.”

10. Show up again the next morning.

“Show up each day and do what you can on that day. Don’t jump ahead. This is not a race. It’s not a diet. It’s your life.”

What could your “real life resolution” look like?

My wife and I have no clue what life will bring us this coming year.

But we’re committed to doing the best we can, when we can, with whatever we’ve got. Day in and day out.

I hope you are too.

With the New Year around the corner, it’s an interesting time to make (or renew) your commitment to health and fitness.

Why not do that while considering the context of your own unique, interesting, and (no doubt) challenging life?

What to do next

1. Consider your health and fitness goals for this coming year.

What does a renewed commitment to health and fitness look for YOU — in the context of YOUR own unique, interesting and challenging life?

How could you aim to make things “a little bit better” this year, instead of “perfect or nothing”?

2. Celebrate your accomplishments from the past year.

Even if there’s lots you want to change, think back and call out at least two or three things you did well this past year.

Give yourself a pat on the back for any and all signs of progress, no matter how small.

3. Plan for things to go wrong.

What challenges do you anticipate might interfere with the progress you want to make?

Think about those roadblocks now. Consider some adjustments and workarounds in advance.

Accepting the messy “real-life” stuff will be key to your success.

4. Start small.

What is one little thing you could do today to help you prepare for success this year?

Maybe it’s researching a healthy meal delivery service for busy weeks, downloading a relaxing meditation podcast, or booking a babysitter one evening a week.

Take one small action now, and you’ll already be on your way.

5. Take inspiration from PN clients.

Do any of the strategies above intrigue you? Pick one and give it a shot.

If you usually eat dinner on the go, try sitting down for a meal at the table. If you want accountability, find someone to check in with.

Remember, you don’t have to get it “perfect”. Not now, not ever.

All you have to do is make an effort, and keep showing up every day.

Want help overcoming your health and fitness barriers?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

Over the past 15 years, we’ve used the Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, January 9th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post A fitness-focused New Year’s resolution that’s worth making. Plus 10 real-world ways to actually keep that resolution. appeared first on Precision Nutrition.

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Just one year ago, these 20 guys were stressed, out of shape, and tired of wanting the fitter body they just couldn’t seem to pull off. Now, after 12 months of Precision Nutrition Coaching, they’ve transformed their health, their bodies, and their lives.

They also have the chance to take home part of the $125,000 in prize money we’ve once again committed to this latest round of top clients. Scroll through these amazing photos and vote for the finalist whose transformation impresses you most.

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Every year in Precision Nutrition Coaching, we help men and women from around the world dramatically improve their eating habits and lifestyle.

They lose weight, gain strength, and completely transform their bodies, health, and fitness.

We also give them a big, motivating goal to shoot for: $250,000 in cash prizes.

Consider it an antidote to the “you must suffer and feel guilty to get in shape” message you typically get from the fitness industry.

See, guys come to us wanting big changes:

  • They want to lose weight, build muscle, and shed body fat.
  • They want to feel physically and mentally strong.
  • They want to make healthier food choices, consistently.
  • They want to stop worrying about their health.
  • They want to start doing all the awesome things they previously wanted to do but thought they couldn’t.

Above all, they want to become the fittest, strongest, healthiest versions of themselves.

In our experience, big, inspiring, life-changing goals like these are a whole lot easier to achieve when there’s a huge bonus at stake.

So, every six months, we divvy up a big pot of prize money for the best transformations among our male and female clients.

For the current group—which started in January 2018 and is wrapping up now—we’ve committed $125,000.

And right now, we need your help to choose our Men’s Grand Prize winner.

Help choose our Men’s Grand Prize winner (Top prize = $25,000)

The guys below started their Precision Nutrition Coaching journey in all shapes and sizes, and they hail from all parts of the globe. They’re a diverse group with one thing in common: They finally have the bodies and health they’ve wanted for a long time, and they’re confident they’ll stay this way for good.

How’d they do it?

No crash diets. No Biggest Loser-type bootcamps. And no full-time chefs.

Just research-based nutrition and lifestyle habits practiced daily with personalized help from our expert coaches.

To vote for the guy you think should win the $25,000 Grand Prize, scroll through the photos below. Make your choice by clicking the “Vote for Finalist” button under the one you think achieved the best transformation.

But please don’t stop there. Once you’ve seen all the finalists and selected your #1 choice, scroll down to the bottom of this post.

At the bottom you’ll need to verify your choice. To do this, click the “Place your vote” button. This will log your vote and help us make our decision.

Thanks for your help!

Finalist #1

Lost 43 lbs and 26 total inches!

Age: 29 years
Weight Lost: 43 lbs (from 191 lbs to 148 lbs)
Total Inches Lost: 26 inches (from 237 inches to 211 inches)
Vote for Finalist #1

Finalist #1 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #2

Lost 64 lbs and 37 total inches!

Age: 43 years
Weight Lost: 64 lbs (from 272 lbs to 208 lbs)
Total Inches Lost: 37 inches (from 276 inches to 239 inches)
Vote for Finalist #2

Finalist #2 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #3

Lost 36 lbs and 21 total inches!

Age: 42 years
Weight Lost: 36 lbs (from 217 lbs to 181 lbs)
Total Inches Lost: 21 inches (from 241 inches to 220 inches)
Vote for Finalist #3

Finalist #3 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #4

Lost 45 lbs and 25 total inches!

Age: 48 years
Weight Lost: 45 lbs (from 259 lbs to 214 lbs)
Total Inches Lost: 25 inches (from 270 inches to 245 inches)
Vote for Finalist #4

Finalist #4 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #5

Lost 54 lbs and 42 total inches!

Age: 36 years
Weight Lost: 54 lbs (from 289 lbs to 235 lbs)
Total Inches Lost: 42 inches (from 295 inches to 253 inches)
Vote for Finalist #5

Finalist #5 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #6

Lost 58 lbs and 45 total inches!

Age: 44 years
Weight Lost: 58 lbs (from 225 lbs to 167 lbs)
Total Inches Lost: 45 inches (from 261 inches to 216 inches)
Vote for Finalist #6

Finalist #6 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #7

Lost 36 lbs and 31 total inches!

Age: 44 years
Weight Lost: 36 lbs (from 166 lbs to 130 lbs)
Total Inches Lost: 31 inches (from 232 inches to 201 inches)
Vote for Finalist #7

Finalist #7 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #8

Lost 32 lbs and 24 total inches!

Age: 54 years
Weight Lost: 32 lbs (from 186 lbs to 154 lbs)
Total Inches Lost: 24 inches (from 234 inches to 210 inches)
Vote for Finalist #8

Finalist #8 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #9

Lost 14 lbs and 5 total inches!

Age: 60 years
Weight Lost: 14 lbs (from 200 lbs to 186 lbs)
Total Inches Lost: 5 inches (from 246 inches to 241 inches)
Vote for Finalist #9

Finalist #9 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #10

Lost 52 lbs and 35 total inches!

Age: 41 years
Weight Lost: 52 lbs (from 245 lbs to 193 lbs)
Total Inches Lost: 35 inches (from 260 inches to 225 inches)
Vote for Finalist #10

Finalist #10 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #11

Lost 54 lbs and 29 total inches!

Age: 49 years
Weight Lost: 54 lbs (from 271 lbs to 217 lbs)
Total Inches Lost: 29 inches (from 244 inches to 215 inches)
Vote for Finalist #11

Finalist #11 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #12

Lost 65 lbs and 42 total inches!

Age: 26 years
Weight Lost: 65 lbs (from 264 lbs to 199 lbs)
Total Inches Lost: 42 inches (from 269 inches to 227 inches)
Vote for Finalist #12

Finalist #12 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #13

Lost 52 lbs and 34 total inches!

Age: 32 years
Weight Lost: 52 lbs (from 225 lbs to 173 lbs)
Total Inches Lost: 34 inches (from 253 inches to 219 inches)
Vote for Finalist #13

Finalist #13 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #14

Lost 22 lbs and 13 total inches!

Age: 47 years
Weight Lost: 22 lbs (from 193 lbs to 171 lbs)
Total Inches Lost: 13 inches (from 235 inches to 222 inches)
Vote for Finalist #14

Finalist #14 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #15

Lost 14 lbs and 3 total inches!

Age: 34 years
Weight Lost: 14 lbs (from 192 lbs to 178 lbs)
Total Inches Lost: 3 inches (from 224 inches to 221 inches)
Vote for Finalist #15

Finalist #15 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #16

Lost 46 lbs and 23 total inches!

Age: 47 years
Weight Lost: 46 lbs (from 229 lbs to 183 lbs)
Total Inches Lost: 23 inches (from 246 inches to 223 inches)
Vote for Finalist #16

Finalist #16 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #17

Lost 28 lbs and 5 total inches!

Age: 50 years
Weight Lost: 28 lbs (from 208 lbs to 180 lbs)
Total Inches Lost: 5 inches (from 235 inches to 230 inches)
Vote for Finalist #17

Finalist #17 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #18

Lost 20 lbs and 18 total inches!

Age: 49 years
Weight Lost: 20 lbs (from 204 lbs to 184 lbs)
Total Inches Lost: 18 inches (from 261 inches to 243 inches)
Vote for Finalist #18

Finalist #18 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #19

Lost 26 lbs and 17 total inches!

Age: 29 years
Weight Lost: 26 lbs (from 191 lbs to 165 lbs)
Total Inches Lost: 17 inches (from 235 inches to 218 inches)
Vote for Finalist #19

Finalist #19 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Finalist #20

Lost 32 lbs and 19 total inches!

Age: 41 years
Weight Lost: 32 lbs (from 202 lbs to 170 lbs)
Total Inches Lost: 19 inches (from 235 inches to 216 inches)
Vote for Finalist #20

Finalist #20 selected!

After reviewing all the finalists – you can change your vote at any time – click “Place your vote” at the bottom of this page to record your choice.

Confirm your choice for the Men’s $25,000 Grand Prize winner

When confirming your vote, it’s important to remember that we’re not rewarding the best bodies per se. We’re rewarding the most incredible transformations.

In Precision Nutrition Coaching, we certainly don’t expect folks to start off looking like fitness models. Heck, we don’t even expect folks to end up looking like fitness models.

We’re looking for winners who’ve made the most dramatic changes in their own bodies, starting from wherever they were at the beginning.

That’s because our coaching is for men and women of all shapes and sizes. And your vote should reflect who you think achieved the most dramatic changes over the last 12 months.

Note: There is a poll embedded within this post, please visit the site to participate in this post’s poll.

Want to transform your body just like these men did?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

Over the past 15 years, we’ve used the Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, January 9th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post Precision Nutrition Coaching: January 2019 Men’s Finalists. Help us give away $125,000! appeared first on Precision Nutrition.

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As a devoted runner, fitness was just a way of life for Daniel Hayes. So when his health threw him a curveball and he wound up on meds that slowed his metabolism, none of his usual approaches to weight maintenance worked. Now, 35 pounds later, he’s fit again, and an inspiration to his young son.

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When you’re an avid marathoner, you expect your body to obey.

You run more miles each week; your body readily responds with improved conditioning and endurance.

You dial up protein and vegetables, your body snaps to attention with more muscle and less fat.

But in 2008, at the age of 38, the easy cause-and-effect, master-and-servant relationship that Daniel Hayes had with his body suddenly reversed.

While training for his fifth marathon, Daniel, of Chicago, Illinois, began experiencing a heartburn-like sensation every time his heart rate went above a certain point.

Knowing his body well enough to be concerned, he made an appointment with a cardiologist. The exam revealed a problem that would change the course of his life: One of his arteries was 90 percent blocked.

If he hadn’t caught it, Daniel’s doctors said his condition would have culminated in a fatal heart attack.

Now with stents in two coronary arteries and working his way through cardiac rehabilitation, Daniel was recovering well and started running again. But his body wasn’t the same.

“One of the unfortunate things is that I was put on a heavy dose of statins and a beta-blocker, which really slowed down my metabolism,” Daniel says.

“I gained about 30 pounds over the next 5 or 6 years just from the meds alone.”

Although he had years of experience maintaining a fit body, Daniel discovered his tried-and-true strategies no longer worked. They were simply no match for his new health realities.

What’s more, the time he could devote to figuring out a nutrition and fitness approach that would work was more limited than ever.

For one thing, Daniel was spending lots of time caring for his mother, who was struggling with dementia and, sadly, eventually passed away in 2013.

Meanwhile, the company he worked for was bought out, and Daniel found himself dealing with the pressures and commitments that come when you know your job is on the rocks.

Thankfully, there was a bright spot too: The birth of his first son. But as any new parent soon finds out, caring for a small child doesn’t usually increase the amount of time you’re able to dedicate to nutrition and fitness.

Daniel at his heaviest, the result of a slowed metabolism plus lots of competing priorities.

Though he continued to exercise, Daniel no longer felt like the fit, healthy guy he once was.

By 2015, with his weight not budging from his new high of 238, it was clear to Daniel that he needed to try something different. He couldn’t expect a quick fix; that ship had sailed.

“I just looked myself in the eye and said, ‘I’ve got do something about this. I need to be healthy. Especially for my wife and son.’”

Enter Precision Nutrition Coaching.

Daniel realized that in order to lose weight in a way that worked with his medications, health history, and demanding life, he would need some help.

So he researched nutrition coaching options online, and liked what he read about PN’s habits-based approach.

He would need to “meet himself where he was” and focus on sustainable practices rather than short-term hacks.

So he dug into the PN program’s habits and gradually changed his approach to food.

One of the biggest changes? Eating slowly to 80 percent full — a lifelong “anchor” practice that helps you reconnect with your metabolism and hunger cues.

Daniel realized he had gotten used to feeling completely stuffed after meals.

“My parents grew up during the depression and I think that’s where my habits came from,” explains Daniel. “You had to finish everything on your plate. Nothing could be wasted. I grew up with that mindset, so it was a hard one to break through.”

After a year in the program, Daniel had added muscle mass (and lots of strength), and lost about 12 pounds of body fat. Plus, by trying out activities he hadn’t done before, he learned to think of movement and exercise as enjoyable rather than an obligation.

But the biggest transformation after that first year? The depth of his self-knowledge.

A slowed metabolism paired with deep-seated clean-your-plate habits don’t resolve overnight. So six months after finishing the program, Daniel realized that he missed the support and accountability of having a nutrition coach.

Daniel knew he had more healthy-habit practicing to do, and more weight he wanted to lose. He was on a longer journey than he’d realized — and that was ok.

Daniel finished that second year feeling more grounded than ever, and couldn’t resist the urge to sign up for a third round. To date, he has lost almost 35 pounds.

Daniel preps for a workout several months into his PN journey.

The strategy that Daniel has embraced, with much success: playing the long game.

Just like marathon training, sustainable eating and fitness habits that make sense for complicated health and life circumstances often require time and repetition to take hold.

“It takes a while for someone to get into the state they’re in, so it’s going to take them a while to get out of it,” Daniel says.  “It’s not going to happen overnight.”

Now, even when life throws its characteristic challenges at Daniel — these days, it’s usually in the form of a busy schedule or having to travel for work — he knows he can rely on his newly ingrained healthy habits.

“At the very least, I know I can always practice eating slowly and eating to 80 percent full. And I can usually fit in some quick body weight exercises. Those familiar practices keeps me on track even when life gets crazy.”

Another advantage of the long game: You have the resilience to understand that your health and weight can absorb life’s inevitable nutrition and fitness “missteps.”

“Be patient,” Daniel urges. “Be patient with the process and be patient with yourself. You take it day by day. It’s these small, incremental changes that get you to your goal.”

“Sometimes you’ll eat or drink too much. Instead of being really hard on yourself, you can just say, ‘You know what? Life happens. Tomorrow is a new day.’”

More importantly, Daniel knows that his new long-term habits make him a better role model for his son.

At the outset of that first year of PN Coaching, as he dreamed of somehow getting back to being the healthy guy he’d once been, Daniel envisioned taking up martial arts… to keep up with his young son, who’s been a karate enthusiast since he was 4 years old.

The moment Daniel realized he finally had enough confidence to start taking Brazilian jiu-jitsu, he know he’d “made it.”

Daniel after a jiu jitsu spar with his young son.

 

“Now when my son sees me doing martial arts, he wants to do it more too. I’m proud of that.”

Daniel’s son is most excited about finding a worthy sparring opponent.

Daniel laughs, “He’s small, but I’m his kicking bag. He thinks I’m indestructible.”

Want help overcoming your health and fitness barriers?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

Over the past 15 years, we’ve used the Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, January 9th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post Daniel Hayes: Making peace with the long game. appeared first on Precision Nutrition.

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Early in their marriage, Dan Hibbert’s wife, Susan, inspired him to take better care of himself and prioritize health and fitness. Later, after tragedy struck, Dan had to get through his grief and find the strength to stay the course for the most important reason of all: his kids.

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One day, in the late 1990s, Dan Hibbert’s wife, Susan, took him aside.

Dan had been overeating, turning to food for comfort during times of stress, and he was negIecting his health. Worried for his well-being, Susan encouraged him to make some changes.

“I was probably 40 or 50 pounds overweight at that point,” Dan, of Calgary, Canada, remembers.

“My wife, bless her heart, sat me down and said, ‘I’m concerned about you and I want you to be healthy.’ And that was great. It gave me a great kick in the backside, and I did get rid of all that weight, and maintained the weight loss for quite some time.”

Dan and his family before his wife, Susan, got sick.

Then, in 2011, something terrible happened.

Susan was diagnosed with colorectal cancer. After multiple surgeries and extensive chemotherapy, she entered a major depression due to sleep problems and anxiety.

Despite everyone’s best efforts, in August of 2012 Susan took her own life. It was unexpected and traumatic for Dan and their five children.

After losing Susan, 40-year-old Dan knew it was going to be challenging not only to work through his own grief, but also to take care of their five kids, dog, and the family business. But he made a decision.

“The minute I knew that the suicide had happened in our family, I felt it was my mission in life to take care of our kids.”

“I didn’t want this to define them in a negative way. I had to be there for them,” Dan says.

Dan did what he needed to do to help himself and the family cope. One of his best outlets was exercise, particularly CrossFit.

But after a couple years, Dan’s old patterns of emotional eating returned.

Once again, Dan turned to food for comfort.

He found himself reaching for a beer or glass of wine each night. And social situations became excuses to overeat. After a while, he could feel his weight creeping up.

“When you have to track off to buy new jeans, it’s like, ‘Okay. Problem,’” he laughs.

Joking aside, Dan took his weight gain seriously. He knew the importance of taking care of his own mental and physical health.

When Dan saw the scale moving into the 220s, he had a “moment of truth.”

Dan thought about his kids and his personal mission to support them. “I thought, ‘If I keep going down this road, I’m not going to be a good dad.’”

And he thought about Susan. “If she would have been here, she would have intervened,” says Dan.

“But, she wasn’t. So it was one of these moments where it’s like, ‘Well, I gotta step up and do this on my own, I guess. For my kids. And for myself, too.’”

Dan’s late wife, Susan, continues to inspire his efforts to stay healthy and fit, for himself and especially for their five kids.

Dan considered his options. He could do a six-week transformation challenge of some kind, but then the results wouldn’t last. Besides, he knew he needed some support and accountability.

He’d been following Dr. John Berardi and Precision Nutrition for some time, so he took the plunge and signed up for Precision Nutrition Coaching.

With PN, Dan was able to reset his old patterns of comfort eating, and practice new, healthier strategies.

“The program vastly expanded my toolkit of knowing what to do, and the practical ability to do it,” he explains.

Dan was committed and consistent with the program from the get-go. He found the daily check-ins and the ability to track his progress immensely helpful.

“If there’s numbers, I do well,” Dan says. “Give me a set of numbers and tell me to get from A to B, and I’m going to work hard to do it.”

And that’s exactly what he did.

Of course, we all need a little extra support sometimes, and Dan was no exception.

After a few months of steady weight loss, he found himself at a plateau, and reached out to his PN coach, Calvin, who provided some simple “suggestions and tweaks” to help Dan keep moving forward.

Then, toward the end of the PN Coaching program, Dan broke his wrist during a CrossFit class. Despite this extra challenge, Dan managed to stay consistent with his habits.

Once again, the combination of daily accountability, support from Coach Calvin, and the ability to track his progress helped Dan stay the course.

The results of that commitment? Dan lost 30 pounds, and gained lifestyle strategies to keep himself healthy and fit — inside and out.

“I appreciate the change the program made for me in appearance, and more importantly, my overall mindset.”

When Dan looks back, he’s glad he course-corrected in order to stay true to his mission of taking care of his kids.

“You do need to stop and take inventory once in a while,” he reflects. “Have those conversations with yourself about the general trends of things in your life.

“Whether it be weight, or mental health, or your habits… take some time to confront those things, and search for help with them.”

He adds, “and if there is coaching help available, make use of it. Coaching is such an asset.”

Today, Dan’s kids are all thriving, and he even has a new member of the family: his first grandchild.

All thriving, Dan and his kids goofed off during a family photo shoot recently.

Of course, coaching can’t magically eradicate grief. Change takes time, and so does healing.

“I’ve learned there are certain things that you have to allow time to get through, and you can’t exactly hurry them up,” Dan acknowledges. “But, with that said, there are things that you can do that will help.”

“The main thing to remember,” says Dan, “it’s that it’s a marathon, not a sprint.”

Want help overcoming your health and fitness barriers?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

Over the past 15 years, we’ve used the Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, January 9th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post Dan Hibbert: Getting through grief. appeared first on Precision Nutrition.

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Growing up with a bone disease, Sheila Brooks came to define herself by her disability. Exercise? She couldn’t. Become an athlete? No way. By the time she was an adult, that self-story had solidified; she was downright petrified of the gym. But now she’s finally busted that mental wall — and lost 52 pounds (and counting).

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“In the beginning, I was terrified.”

Only a few months ago, the very notion of walking into a gym was enough to make Sheila Brooks want to turn and run.

For Sheila, 49, of Edmonds, Washington, the gym was more than intimidating; it felt flat-out impenetrable. She never thought she’d be comfortable enough to walk through the door, let alone exercise there daily.

“I have a free membership through my work at a gym that’s two miles away, so I really didn’t have any excuse not to go, other than fear,” Sheila says.

“I was really uncomfortable with the idea of working out in front of other people. I thought, ‘I’m awkward’ and ‘I’m weird looking.’ These were the kinds of things that went through my head, and it was enough to keep me out of the gym.”

Sheila’s fear stemmed from a deeply rooted belief that she was not an athletic or physically capable person — and never would be. That’s because Sheila was born with a bone disease. Her disability, and her beliefs about it, held her back from participating in physical activity.

“It keeps me from doing any sort of high-impact stuff. Growing up, I wasn’t athletic at all,” she reflects. “I couldn’t participate in any sort of sports, and exercise itself wasn’t a part of my life.”

As a result, Sheila believed she was not strong, and her body simply wasn’t cut out for exercise. So she avoided it.

Sheila was overweight, unhappy, unhealthy, and generally feeling stuck.

A rare photo of Sheila, pre-transformation. “I have done a thorough job of hiding from the camera all these years,” she says.

Over the years, Sheila’s inner story about what she couldn’t do became more than a story about athleticism. It became an identity that held her back from experiencing everything that life has to offer.

“I was so miserable. I was very overweight and very depressed and sad about life in general. I’d shut myself away. I thought I couldn’t do anything and I hated the way I looked, so I just said no to everything. Finally, I knew something had to change.”

So Sheila took a leap of faith and signed up for Precision Nutrition Coaching, making a conscious effort to trust the program.

“I put my faith in the PN program. I didn’t have any faith in myself. So I figured, why not put my faith in something else?”

In just a few months with Precision Nutrition, Sheila learned a lot, including her “why” behind her goals, and practical nutrition basics like meal prep and portion control. Plus, she was doing her workouts regularly… from the safety and comfort of her own home.

But the gym still felt like a “big monster” that she was tired of hiding from.

Sheila decided it was time to face her fear.

She reached out to her coach for support. Coach Lisanne’s suggestion: Rather than jumping in with both feet, why not start small?

“My coach suggested I pick one exercise in my workout plan that I felt comfortable doing. For me, that was the sumo deadlift. She said, ‘Okay, go in and just do that one exercise and then leave. Don’t do the whole workout, just do one exercise and leave’.”

Sheila gathered her nerve, walked into the gym, and did 10 reps of a sumo deadlift.

“I was terrified and felt weird,” she acknowledges, “but I went in and did 10 deadlifts and that was it and then I left. It all started from there.”

Sheila looking more and more confident during workouts.

That simple act turned out to be the catalyst for massive change.

After that, Sheila had a bit more confidence, so she scheduled a session with a trainer at the gym to show her around. Next time she came in, she was able to do her full PN workout.

Was she still nervous and uncomfortable? Yep. But she did it anyway.

And she knew that Coach Lisanne was cheering her on.

After facing her fears of the gym, Sheila not only shed pounds, she started shedding that old story about herself.

Sheila made a commitment to herself to show up in the gym every single day, and she kept it. At the same time, she maintained her daily PN lessons and habits, and reached out to Coach Lisanne whenever she needed a little extra support.

Sheila’s consistency paid off, and she saw results in her body: Only six months into the program, she’d already lost 55 pounds, and was looking better in her clothes.

Meanwhile, Sheila began to realize that something subtle but significant was happening.

Her old beliefs about herself — about being incapable, unathletic, or weak — were being replaced with something much more powerful.

“I began to realize that a lot of those mental scripts that I’d told myself in the past are not true.”

“For example, I’ve discovered that I’m really strong. Because of my disability, I can’t jump and I can’t run — but I’m strong. I’m sort of amazed at the weights that I can lift. Now, I’m looking into competitive powerlifting and I would have never, ever thought that that would be possible.”

She adds, “It’s like I’ve discovered that my body’s made for something, and I’m good at it.”

Discovering her strength has opened up a whole new world of possibility for Sheila, whether it’s daily life, or big adventures.

“There are little things I can do, like carrying grocery bags, that are much easier nowadays. This summer I got into hiking. I live in the Northwest and hiking is a huge thing around here. It’s actually a fun thing to do now.”

In a bold move, Sheila even took a Brazilian jiu jitsu class. “I went because I wanted to see what it was like. I’m not as scared to try new things anymore.”

She’s even planning a countryside hike through France — an incredible vacation for someone who used to struggle to walk more than a mile.

To date, Sheila is down 52 pounds from her highest weight. (In the past few months, she has gained three more pound of muscle, and she continues to lose inches.)

Post-transformation, Sheila no longer defines herself my what she can’t do.

“My time with PN has been about redefining myself,” says Sheila. “I have a physical disability, yes, but I now realize that, for years, I’d been limiting myself.

“Nowadays, I realize that I’m capable of lifting heavy weights and stuff, but it’s more than that… I’m not going to define myself by what I can’t do. I don’t have to limit myself anymore.”

At last, for Sheila, the possibilities really are endless.

Want help overcoming your health and fitness barriers?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

Over the past 15 years, we’ve used the Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, January 9th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post Sheila Brooks: Freeing herself from her disability story. appeared first on Precision Nutrition.

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Wouldn’t it be nice if embarking on a health and fitness journey meant a straight line to success? For better or worse, that’s not real life — but there is hope. Here are six true stories from Precision Nutrition Coaching clients who faced major obstacles on the road to weight loss, overcame them, and used what they learned to become better and stronger people than ever before.

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It’s become a quintessential question of the modern age: Why is it so hard for people to lose weight and get fit?

The answer is, well, life.

Demanding jobs. Fear of change. Plummeting self-confidence. Social lives that revolve around beer and bar food. Starting a family. Caring for a sick loved one, or maybe even grieving a loss.

These health and fitness barriers can feel insurmountable to those facing them.

Sometimes, for a period, hopelessness will have its way. You might feel like no one understands and no one can help you. You might feel like there’s nothing beyond the bottom.

In the course of coaching over 100,000 clients, Precision Nutrition coaches have heard ALL the stories of struggle — nail-biters and gut-punchers and heartbreakers. And if we’ve learned anything from these stories, it’s that people are strong.

It seems somewhere inside us all there’s a little voice that says: Keep going.

The following six stories are from people who kept going.

Despite the major obstacles they faced, these Precision Nutrition Coaching clients managed to keep moving forward and crest the top of their personal mountain.

These stories are from real people just like you.

Which means, if you’ve hit a seemingly immovable rock, whatever that looks like for you, the story isn’t over.

You just have to keep going.

Meet Bob.

At just 59, Bob Miller had experienced several brushes with death due to serious heart and kidney problems. But a desire to meet his someday grandkids pushed him to enroll in coaching, and he achieved what once seemed impossible. Now, with a healthier body and significant weight loss, Bob is embracing a future full of possibilities.

Meet Nivi.

Nivi Jaswal was a high-performing senior executive with a relentless drive to succeed — until one day she woke up on a hotel room floor having passed out from exhaustion. At 37 years old, she learned that self-compassion, not perfectionism, was the way to achieve her full potential.

Meet Daniel.

Daniel Hayes, a dedicated marathon runner, came close to suffering a fatal heart attack at age 38. After surgery and metabolism-slowing meds, Daniel just couldn’t seem to find a way back to his fit, healthy self. Precision Nutrition Coaching helped him find the path to sustainable habits that will keep him healthy for the long term.

Meet Sheila.

Before Precision Nutrition Coaching, going to the gym was terrifying for 49-year-old Sheila Brooks. After years of believing she wasn’t cut out for exercise due to a disability, she got comfortable picking up heavy barbells — and redefined herself as capable and strong in the process.

Meet Dan.

After the unexpected loss of his wife, Dan Hibbert was left with a tremendous amount of grief and five kids to care for. He made the powerful choice to step up for his family, and through Precision Nutrition Coaching, the 45-year-old has discovered that fitness could be one of his greatest allies in coping with loss.

Meet Alana.

When Alana Wylie-Reeves, 54, started Precision Nutrition Coaching, she could barely bend over to pick something up off the floor. After a year with the program, she shed the extra weight that was slowing her down, and gained the knowledge that she’s more resilient than she ever imagined.

Want help overcoming your health and fitness barriers?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

Over the past 15 years, we’ve used the Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, January 9th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post True stories: How these 6 people overcame huge health and fitness barriers (and you can too). appeared first on Precision Nutrition.

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Nivi Jaswal was a high-performing senior executive with relentless drive to succeed — until one day she woke up on the floor of her hotel room after having passed out from exhaustion, hunger, or both. Now, she has traded perfectionism for a life of health, purpose, and contribution — and lost 30 pounds in the process.

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When Nivi Jaswal woke up on the floor of her Hong Kong hotel room on March 9, 2015, she was terrified.

With no memory of how she got there and 10 missed calls on her phone from concerned family members and colleagues, Nivi felt lost and confused… but she was certain about one thing: Something had to change.

She’d been traveling for a work conference, and was extremely busy. “It turned out, I hadn’t had food that day. I was running on nine espressos and some candy just to keep myself going,” recalls Nivi, who is now 37 and lives in Boston, Massachusetts.

Nivi describes herself pre-transformation as torn between perfectionism and purpose in her demanding career.

That kind of career intensity was by no means atypical for Nivi.

Several demanding international assignments as a senior marketing executive with regional and global responsibility, plus a relentless inner drive to succeed, meant Nivi was living her life at breakneck speed—and putting her own needs aside.

“For almost 15 years, I didn’t get much sleep. There were days when I was up at 3am responding to emails being generated from the other side of the planet. I had supervisors tell me not to do this, but I just didn’t want any unread messages in my inbox. I wanted to clean it all up.”

Nivi believed that if she could keep her inbox clean, she stood a chance of keeping everything else completely under control. But the truth was, she was burned out, and her episode of passing out was a wake-up call.

Nivi’s life was full of travel and excitement, but health-wise she was burned out.

A high-achiever to her core, Nivi took action. She saw a nutritionist, started therapy, and worked on her stress levels.

At first, it felt like things were getting better.

But later that year, she was diagnosed with hypothyroidism, or low thyroid levels.

She was also increasingly afraid of becoming diabetic. Diabetes runs in her family and her dad had been diabetic for over 20 years.

After closely following a ketogenic diet and getting a personal trainer, Nivi successfully lost some weight and was able to reverse her hypothyroidism.

But then perfectionism kicked in. Nivi ended up treating her health habits just like her work.

“I was desperately trying to keep everything on track, in the hope that if I was perfect with my workouts and my diet, then somehow this perfection would prevent me from ruining my health. Despite everything I was doing, it was like I was on an express train hurtling down that exact path.”

Meanwhile, Nivi was starting to show signs of insulin resistance, an indicator she too was on the path toward diabetes.

Fearing for her health and wellbeing, she knew she needed help — but this time, it had to be something sustainable.

Her personal trainer suggested Precision Nutrition Coaching, so Nivi decided to give it a try.

Unlike other diets and lifestyle changes she’d tried, with Precision Nutrition Nivi felt like it was okay to be less than perfect.

“One of the great things about PN is that it gives people the liberty to fail, and then to pick themselves up and try again,” says Nivi. “That is the spirit of it, and I felt that was very liberating, because then you can open up and do new things.”

The PN program encourages “experimentation” rather than perfectionism — a mindset Nivi embraced.

For one thing, she allowed herself to eat foods that had previously been strictly off-limits.

“I had a slice of bread for the first time in I don’t know how many years, and I laughed and I cried.”

PN re-introduced Nivi to the notion of eating a wider variety of whole foods, and of course, fewer processed ones.

After years of treating casein shakes and protein bars as major food groups, she started focusing on fresh fruits and vegetables, whole grains, and plant-based proteins.

Eating whole foods wasn’t only a wake-up call for her body, it also inspired her to make a complete career evolution.

Deciding that being part of the “big food and big health” supply chain no longer lined up with her belief system, Nivi decided to start not one, but two new companies: a digital marketplace for rural women artisans from Northwestern India (where Nivi is originally from), and a non-profit that runs healthcare-related camps for the same artisan community.

Finally released of her perfectionism, Nivi channeled her drive toward purpose.

From the time she woke up on that hotel room floor to the end of the PN program, Nivi had lost nearly 30 pounds… and she wasn’t the only one. Nivi wound up inspiring everyone around her.

Nivi’s 68-year old father was inspired to join a diabetes coaching program. In doing so, he got off most of his meds, and greatly reduced his insulin dosage.

Nivi’s mom, also 68, reversed her hypothyroidism, and returned her once-high blood pressure to normal. Her early-stage arthritis also disappeared when she lost weight.

Nivi’s father-in-law committed to an exercise routine. At 76, he was featured as “fit senior of the month” at his local fitness center.

And after following Nivi’s lead on portion control and incorporating more fresh, plant-based foods, her husband, Sean, lost close to 40 pounds.

The experience also deepened their close bond.

“Without my husband’s support, teamwork, constant encouragement, and readily adopting our new approach to nutrition, my PN journey would not have been as happy, fulfilling, or exciting.

“In being able to discover our life’s true purpose, our partners play a very significant role. I feel truly grateful and blessed.”

Instead of being caught up in her own perfectionism, Nivi is now leading by example.

Now, Nivi aims to lead by example. “The teacher only appears when the student is truly ready for the lesson,” she reflects.

“I’ve altered the pace and purpose of my life and, in doing so, dialed up my efficiency and effectiveness.”

“Now, I’m actually getting more done,” Nivi says.

I’ve learned that self-pacing and practicing self-compassion doesn’t necessarily mean that you’re either slow or not competitive. You’re more competitive, because you’re happy while you’re at it.”

Currently in training at The Mayo Clinic’s wellness coaching program, Nivi’s purpose is to help prevent burnout and stress (and associated health issues) in other executives like her.

“A healthy workplace is a happy workplace. While several corporate executives feel forced to be strong at all times, my purpose to help them recognize that indeed, ‘Happy is the New Strong’ — a mantra borne out of my own experience.”

“We are our own biggest projects, and the sooner we realize it the better.”

Want help overcoming your health and fitness barriers?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

Over the past 15 years, we’ve used the Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, January 9th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post Nivi Jaswal: Trading perfectionism for purpose. appeared first on Precision Nutrition.

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