My List of New Year’s Resolutions (and How I’ll Achieve Each)

It’s that time of year when I secretly eat chocolate, dream of eggnog, and write everything down that I will do differently in the new year. While most people run away from resolutions, I embrace them. It’s a chance to check-in on ME and create a new normal. I usually begin this process by compiling a list of day-to-day stressors. Eventually, it results into a specific list of change with a plan for each resolution. With this being said, here my expansive list of New Year’s resolutions and how I will achieve each! Here I come 2019!

New Year’s Resolution: I will sleep 7.5 hours per night.

Personal Trainer Plan: Of all of the health and fitness tips I recommend, nothing is more valuable than a full night’s rest. Based on a study of my physical self, I’ve determined that 7.5 hours is most ideal for proper recovery. I feel ready to take on the world on those days, and my creativity flows like an easy stream. Although the number of hours of sleep will be a priority, I will also be certain that bedtime typically falls within a 60-minute range for consistency.

New Year’s Resolution: I will write my second book.

Personal Trainer Plan: I’ve been talking about it for months (instead of years like I usually do) and have started this process 2 weeks ago. To ensure its completion, I’m dedicating 30-minute writing sessions on 5 weekdays per week to achieve it. Modest, approachable, and adaptable.

New Year’s Resolution: I will say, with reasonable certainty, "I understand," before I say any one of the following things: "I agree," or "I disagree," or "I suspend judgment."

Personal Trainer Plan: I want to challenge what I really understand during a conversation. Instead of offering an opinion, I will confirm the other person’s point vocally and, then, express a judgment based on the facts. I will also try to identify my biases and express those explicitly. And, yes, I will accept the luck that you wish me right now. I'm armed and ready to take on this approach but I just need to make it a habit. I plan to add this resolution to the top of my day-to-day calendar as a reminder.

New Year’s Resolution: I will stop fidgeting with my phone while driving my car.

Personal Trainer Plan: I will purchase a phone mount for my dashboard. I hope this will limit fumbling with my phone or peering down at it to see the GPS. Cheers to a safer road for everyone!

New Year’s Resolution: I will integrate an efficient calendar system for taxes, bills that aren’t automated, anniversaries and birthdays, and home maintenance.

Personal Trainer Plan: I will set aside 60 minutes on New Year’s Day to schedule everything that needs to be scheduled in my life for a given year in Google Calendars. Once I receive the email reminder, I must take action in the moment or within 60 minutes as a rule.

New Year’s Resolution: I will thoroughly write a set of childcare instructions for our babysitters.

Personal Trainer Plan: I will set aside 15 minutes on New Year’s Day to write a set of childcare instructions for our babysitters with my wife and save them on my phone. I will also print a version and stick it on the side of the fridge.

New Year’s Resolution: I will reorganize my closets to increase access to whatever I need.

Personal Trainer Plan: I will install shelving in the common hallways and reorganize the downstairs and master bedroom closets. I will create a map to show the placement of these items for quick access.

New Year’s Resolution: I will create a top ten list of easy healthy go-to meals.

Personal Trainer Plan: I will list the meals I already enjoy and begin experimenting with at least 1 dish/recipe each week. I will befriend Instapot cookbooks.

New Year’s Resolution: I will integrate at least one different ethnic dish each day.

Personal Trainer Plan: I will use the ethnic seasonings guide from Dr. Fuhrman’s book End of Dieting to add a different taste profile to a dish each day as the minimum effort. For more options, I will return to my new friend, the Instapot cookbook.

New Year’s Resolution: I will invite my 19-month old son, Preston, to help me with any task I’m completing in front of him.

Personal Trainer Plan: While it seems as if I’m encouraging child labor here, I’m really stimulating Preston’s neurons and teaching him the basics of life, such as cleaning out a dishwasher, throwing garbage away, completing my taxes, etc, etc. Too often I just complete a task without considering it as a teachable moment. Interesting enough, Preston loves to help! Who would have known that he loved tax work!

New Year’s Resolution: I will create and stick to a new fitness routine each month.

Personal Trainer Plan: I always write programs for my personal training clients but I rarely make the time to design one for myself! I need a personal trainer too, you know! Moving forward, I will design a new 5 day program during the last week of every month.

New Year’s Resolution: I will only check my phone once in the 2 hours prior to bed.

Personal Trainer Plan: No matter how tired I am a phone or computer has electrifying effects on my brain. Not only does this stimulation affect my ability to fall sleep but it disrupts my present-minded state. I will set a daily alarm to remind me to shut off before I shut down for rest.

New Year’s Resolution: I will read 1 book per month.

Personal Trainer Plan: Reading has always helped me reason with clarity. It somehow brings structure to my wandering thoughts which improves my day-to-day focus, comprehension, and communication. I will read 10 pages per day to achieve this goal each month.

New Year’s Resolution: I will perform at least 5 minutes on the Stairmaster every weekday.

Personal Trainer Plan: Humans depend on oxygen. Cardiovascular activities, like the dreaded Stairmaster, increase lung capacity and improve stamina. Most important, it increased my access to oxygen…hence this resolution.

New Year’s Resolution: I will simplify my budget so that every bill is automated from 1 bank account.

Personal Trainer Plan: Simple and automated equals less stress. Trying to figuring out which bill is being paid from which account while transferring money between each is inefficient and often frustrating. No mas!! Simplify, simplify! This process has already started and will be on audited on New Year’s Day.

New Year’s Resolution: I will reach out to one person I haven't spoken to in over a month each week.

Personal Trainer Plan: I admittedly lose myself in the day-to-day obligations in life. Along the way, great friends and family have fallen victim to my silence. Since relationship maintenance is a priority, I will choose one new person every Monday that I haven’t spoken to in over a month and reach out via text message or phone. A small effort but a worthwhile intent to stay in touch.

"10 Nighttime Habits That Will Transform Your Tomorrows" Review

Having trouble falling asleep? With the close of the year, there is plenty to stress about (and I’m sure it doesn’t help your sleep). I’ve dissected a recent article on Livestrong .com and picked out the best ways to redefine how you hit the pillow.

Unplug to Recharge

Even your beloved smartphones can’t go nonstop without being recharged, and your mind is no different. At least 30 minutes before going to bed, turn off all your devices to allow your mind time to relax and unwind. You may notice the inevitable side effect of feeling more present to enjoy the final moments of your day.

Personal Trainer Wisdom: Unfortunately, computers and phones stimulate my neurons to caffeine-like levels (even if I am tired). Most often, I need to unhook 120 minutes before bedtime otherwise Ill stare at the ceiling for an hour while trying to sleep. It took a great level of experimenting, and I know the boundary line varies from person to person. I have found that my personal training clients aren't much different, though.

“Un-wined”

Put down that glass of vino! “Rose all day” on weekends if you want to, but if you want to wake up alert, focused and productive, avoid alcohol before bed. It can lead to frequent sleep interruptions in the later half of the night as blood sugar levels spike. And those disruptions to your REM sleep can cause next-day drowsiness. Try some herbal tea to wind down instead!

Personal Trainer Wisdom: I seriously consider the effects of wine and food on my blood sugar levels….especially before bedtime. Typically, your blood sugar rises to its highest level around 2 hours after your last meal. A similar effect takes place with the consumption of alcohol too (although often sooner due to its simple carb ability to spike the blood stream at a quicker speed). With all this being said, the true effects of this consumption may occur after you crash the pillow and your body will need to respond instead of recover.

Prepare for Tomorrow

Take some time the night before to choose and lay out your wardrobe for the next day. Pack your bag or briefcase too, and don’t forget a healthy lunch! Being prepared the night before makes mornings less hectic and gives you time to consciously ease into your day.

Personal Trainer Wisdom: I’m a man of lists. If my next day isn’t organized, I play out every scenario in my mind like a movie. Of course, my sleep is compromised with this type of brain activation! My hard rule: I don’t let anything sit on my mind. I write it down and often organize those thoughts as fast as they appear.

Have a Pajama Party

Put on those PJs! Experts say that a conscious transition into “bedtime” mode actually helps your body and mind begin to prepare for sleep. Choose something loose-fitting, cool and comfy for optimal relaxation.

Personal Trainer Wisdom: You’re probably wondering “I didn’t know Michael has pajama parties!!!” I don’t, but you shouldn’t judge me if I did! I have established a routine of changing into a pair of comfy pants and a t-shirt every night to cue my relax time. Many of my routines are fairly, well, routine for a good reason. Not only do they eliminate decision fatigue but they also cue a state of comfort (especially before bedtime).

Stick to Your Bedtime

Set an earlier, non-negotiable bedtime for optimal sleep. Getting a full night’s rest (seven to nine hours is the optimal range) gives your body time to replenish. It can help regulate your hormones, recharge your body on a cellular level and refresh your mind as well. A good night’s sleep is one of the best and most scientifically proven ways to enhance our mood, energy, and productivity.

Personal Trainer Wisdom: The body is a creature of routine and depends on its circadian rhythm to reach its most optimal self (homeostasis). It wants to predict your eating and sleeping schedules to efficiently and effectively handle the influx of fuel or recovery time. While it’s important to sleep the most appropriate number of hours, the consistency of your bedtime schedule will also determine its effectiveness. So, literally sticking to my typical bedtime of 11 or 11:30 on most nights has been just as important as the length of sleep for me.

Photo Credit:
videoblocks .com–What keeps you up at night?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from https: //www.livestrong .com/article/13712476-10-nighttime-habits-that-will-transform-your-tomorrows/

What Being a Parent Taught Me About Managing Stress

The Big Aha Moment:

My 18 month old son, Preston, taught me how to manage stress more effectively without knowing it! What a smart little man! 😊

The reactive assumption, without breaking down this claim: Babies teach us nothing! They are little animals trying to survive in nature. What do they know!!!

The real breakdown: Giving birth to a child will change your life forever. You will always need to think about others, be mindful of your risk-taking behavior, plan ahead, focus on meaningful interaction, show empathy and sympathy…..wait a minute, shouldn’t we be doing this anyway (with or without a child)! In all honesty, my wife, Sammy, and I haven’t felt the drastic change in life that most people claim. The responsibilities and day-to-day specific approach may have been reshaped but the principles are the same. Although that’s true, Preston has inspired new approaches to managing stress. He unknowingly prepared a Stress 101 curriculum for his Dad: A model of human instinctual behavior. Without a doubt, it made rethink about my needs and how I structured my life to minimize stress. Here’s how:

Observation: I need to make my primary (survival) needs a priority before pursuing any secondary tasks/projects.

Personal Trainer Wisdom: A long time ago (when Preston was 0-8 months) Sammy and I relied on Preston’s cries to alert us of his basic survival needs: Changing his diaper, laying him down to sleep, giving him milk, making sure he’s not too cold, and making sure he’s not too hot. While a parent will always look for serious signs of discomfort or sickness as a caution, the primary focus is this list. If we fail to meet these demands, Preston’s cries, will, uhm, continue for a very long time (rightfully so).

Now, Preston’s ego has certainly kicked in, and life is more complicated (e.g., crying is a result of the inability to communicate in a way that we understand, the lack of attention, or the societal restriction of haphazardly tossing toys down the stairs). Although his cognitive brain may muddle what he needs in the moment and how he communicates it, Sammy and I still consider Preston’s survival needs as a first option. I take the same approach with myself when I experience discomfort or stress. Poor Preston can’t move on until we meet these needs, and I can’t either. And, yes, I’m a big baby.

Unfortunately, my advanced cognitive brain taught me to ignore or distract myself from these innate physical needs for most of my life. With my new observations of Preston in mind, I began asking the following questions: How often do I hold off eating lunch or visiting the restroom because I need to finish a computer project? How comfortable do I feel while ignoring these cues? What level of stress do I experience while “h-angry” or squirming in my chair? How often does it redirects my focus from the project at times? Does it contribute to a subtle (or not-so subtle) anxiety?

Once I considered these questions, I started to realize the level of discomfort and stress I created by ignoring my need to eat, sleep, or potty (think like Preston). Despite my efforts to suppress the need, it was still sitting in my unconscious and manifesting itself in a number of ways, including impatience, irritability, reactiveness, etc. In terms of creativity, effectiveness, and efficiency, I never want anything to become an obstacle to my success. Sometimes the most stressful situations in my life have been resolved with this renewed focus on my physical self. President Bill Clinton always fed diplomats before an important meeting and I will certainly continue to take the same approach with myself.

Observation: Routine Rules!

Personal Trainer Wisdom: Babies are creatures of habit and routine. Please let me rephrase this: ALL of us are creatures of habit and routine. Babies thrive on the predictability of a schedule. It isn’t a result of feeling cognitively satisfied with their adherence to a routine. They rely on physical cues to trigger action for food and sleep. The core system of their bodies loves to efficiently and effectively prepare for both (think hormonal release). Ever wonder why babies typically wake the same time every day? For some reason, Preston never realizes that it’s the weekend and that Mama and Papa want to sleep an additional 1-4 hours. He continues to wake at 7:15 am almost within 5 minutes every day (even on Saturdays!!!). While less convenient for sleeping parents, it contributes to a healthy lifestyle and proper recovery time. In a perfect world, I don’t need an alarm, and my body begins a systematic approach to slowly wake the body starting three hours before that typical time. What an efficient machine! The same process takes place with a consistent eating schedule. The human body wants to predict the next influx of fuel to use it in the most efficient manner (hence, the reason you’re hungry at noon on Saturdays if you typically eat every weekday at noon).

Of course, if we miss one of Preston’s naps, he reaches an epic level of irritability that’s difficult to calm. I can’t it’s much different when I’m overtired. If my body typically rests for the night at 11:30, it certainly gives me an internal physical smack until I succumb to its demand. I easily recognize when I’m pushing these limits and fighting my physical self (especially if I’m working on a work project late night). Unfortunately, the anxiety I feel as a result ends up affecting my ability to fall asleep when I eventually hit the pillow. A routine helps me become an efficient machine, and it will protect it as much as it comes. The more I fight it, the more discomfort I feel, and the same applies to the timing of meals.

5 Ways to Make Your Child a Healthy Eater

Myth: Kids can eat whatever they want.

Reason Parents Give: “They’re children…they can get away with it.”

Many parents believe the myth that children can really eat whatever they want. As a parent, I wish this was true! It’s a lot of work showing my 17-month old son, Preston, a powerpoint presentation about the benefits of broccoli. Unfortunately, that first statement is false (and it makes sense why). Think about the period of 0-11 years of life for a child. Do you see any other period of physical and mental development as drastic in a human’s life? Absolutely not. The growth during this span of time is tremendous and pivotal to the physical foundation of one’s life. Why wouldn’t you give your child the proper fuel to not only build it efficiently and effectively but also protect the process with the best immunity? The good Dr. Fuhrman says it best:

The poor dietary habits of today’s children are contributing to the development of obesity, reduced brain function, higher incidence of allergies, asthma, autoimmune diseases, and emotional and behavioral disorders, such as depression and ADD. Poor nutrition also increases occurrence and severity of infections and results in chronically reoccurring infections such as sinusitis and otitis media (ear infection). It is also laying a foundation for poor academic performance, chronic disease later in life, violent behavior, and premature death. A Nutritarian diet is essential for a disease-free, healthy, and happy child.

I know what you’re thinking, “Good luck getting your kid to eat a plant-based diet.” I fully realize the difficulties here. At times, Preston will refuse everything until he gets what he wants (a very difficult customer at times!). You need to remember that our little ones aren’t much different from adults. Here are several strategies to dramatically improve your child’s diet and health without running for cover:

Introduce new foods…and try it again next month.

Personal Trainer Wisdom: Do you want to eat the same thing all the time? Unless it’s pizza, bacon, and ice cream, you’ll probably answer “No” (and rightfully so). Not only does neural stimulation greatly diminish after the 5th bite, but you also lose the mental and emotional excitement of eating a new dish. Poor Preston suffers whenever we discover he likes a new dish. “Do you like frozen peas and butternut squash, Master P?” Yessssssssssssssssssssssssssss! And then we feed him that for 10 straight meals until he throws it on the ground (and we don’t have a dog).

If your approach is on repeat too, I get it. Be mindful of your (and my) laziness, though. Chalk up a new food gobbled up in seconds as a victory but continue your experimentation. Your child has not tried the wide array of dishes that our world offers (and you most likely haven’t either). Move onto something new and help your child stimulate her senses. You’ll always have the peas and butternut squash in your back packet. And if it doesn’t work today, try the dish again in 4 weeks. Your child’s pallet and senses are evolving, and his or her preference or sensitivity will change over time too. With this being said,….

Add a variety of different tastes, smells, and textures (including different seasonings and sauces).

Personal Trainer Wisdom: Babies and kids are curious animals exploring the world. I honestly admit to restricting Preston’s scientist tendencies. After all, who wants to see their eggs cracked across the kitchen floor for the sake of learning physics! Appeal to your child’s curiosity by opening her senses to the culinary world. Not only let your child physically touch and feel the difference between different fruits and vegetables but also encourage her to smell and taste the bites of goodness (and it’s okay to get messy).

Take your experiment to a new level and assign a different ethnic style of food to each day. Simply add a combination of the seasonings and sauces most commonly found in that culture. For instance, if Monday is Mexican Day, add salsa and/or a taco seasoning to the meals (Tuesday can be Italian, Wednesday, can be Indian, etc.).

Model good behavior.

Personal Trainer Wisdom: If you’re serving a dish to your child, it’s a great time for you to eat too! Everybody loves company while they eat….and your child is no different. Ever been out to dinner at a restaurant and you notice a friend not ordering anything. You probably wondered, “Is Amy on a diet?”….”Is Amy upset?”…..”Does Amy not like me?”….etc., etc. Your child might be thinking the same about you in those moments! Interestingly, Preston will not eat at times but will not hesitate to sit on my lap moments later to lovingly (and grub-bingly) grab the same food off my plate. Little P just wants to share the experience with Papa!

Modeling good behavior goes beyond simply eating in front of your child. Eating the right foods is just as, if not more, important. What message are you sending while telling “No candy” to your child while eating the candy bar in front of her? It scares me to think about the things that Preston witnesses me doing. I recently started the habit of throwing his shoes to a rack near the door. What a surprise when I witnessed Preston tossing a bell strap across the daycare room….hitting the helpless victim, baby Liam, in the forehead. Shame on Papa! It’s a good reminder, though, that I have the opportunity to positively shape my son’s behavior by acting like a good healthy citizen (especially while eating dinner). Take the initiative and demonstrate healthy eating behavior by eating healthy food WITH your child.

Determine your child’s food preferences and find the healthiest versions.

Personal Trainer Wisdom: Let’s be honest: Your kids will be introduced to unhealthy foods at school, friends’ homes, parties, and more. It seems that many kids could eat an endless amount of candy and pasta (and they’ll let you know). If it’s a constant fight, not all is lost. Don’t forget that a piece of food can be a comprehensive experience for the senses. It’s possible to replicate the experience with a healthy substitute. Not surprising, Preston instantly loved pasta (who doesn’t?). Instead of feeding him the enriched flour, blood-sugar spiking versions found on most American tables; we cook a pasta noodle made of chickpeas. It is a wonderful, more nutrient-dense option with protein and fiber compared to the white flour, wheat, AND whole wheat versions. Although it may take research, there are other thoughtful substitutes for your child’s other unhealthy preferences too!

Explain the benefits of every meal and the reasons why you’re eating it too.

Personal Trainer Wisdom: Why has parenting become so complicated????? Life was so much easier when you can respond to your child’s Socratic question, “Why do I have to do this?” with the answer, “Because I said so.” Now you have to explain things and….wait, nevermind….we should’ve been doing this all along! Why? Because they don’t know better and need the message reinforced repeatedly (a lesson I now understand as an obligation of effective parenting). Your kids may not understand why they need hemp seeds, nuts, collard greens, and a piece of fish on one plate. They haven’t established any value of eating healthfully. Take the time to illustrate why it’s important so that your kids eventually make the same independent choices without your supervision.

Photo Credit:
Shaw academy .com–Could your child’s answer to eating healthy be sitting in your lap?

The Grocery List that Will Help You Lose Weight (and Live Healthy)

The Personal Trainer’s Grocery List

Whether my Personal Training clients are trying to lose weight and/or optimize their health, the general nutrition guidelines are the same. These guidelines are based on the percentages below and “The Simple Plate" photo at the bottom of this post.

· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, eggs, vegetables, nuts, beans, etc.)
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
*****Although I haven't specifically mentioned it, you should still be mindful of the amount of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.

Great! Now you know what every meal should look like! How do you know what to buy from the grocery store, though? I’ve taken the hard work out of your hands by supplying my grocery list below. Take on the challenge and create quick and easy meals with these ingredients in mind!

Fresh Fruit

Green Kiwi
Produce Organic Pink Lady Apples
Organic Blueberries
International Harvest Organic Dried Mango Slices, Bulk
Bananas

Fresh Veggies

Organic Red, Green, and Orange Bell Peppers
Hass Avocado
Local Asparagus
Organic Sliced White Mushroom
Organic Baby Broccoli
Taylor Farms Angel Hair Coleslaw
365 Organic Micro Tipped Green Beans
Organic Broccoli Florets
365 Shredded Organic Carrot
Organic Red Grape Tomato
365 by Whole Foods Market Organic Broccoli Slaw
365 Organic Baby Spinach
365 Shaved Brussels Sprouts
Organic Limes

Frozen Veggies

365 Organic Frozen Quinoa With Roasted Vegetables
Organic Frozen Broccoli
Organic Brozen Butternut Squash
Organic Frozen Peas

Meat/Animal

365 Organic Large Omega 3 Brown Eggs (If the package says Omega 3, it means the chickens were fed seeds)
Nature's Rancher Turkey Ground Organic
Wild Fresh Salmon Coho Fillet

Dried Goods

365 Organic Pinto Beans (Dried)
Organic Black Turtle Beans (Dried)
365 Organic Whole Raw Cashews
365 Organic Sliced Raw Almonds
Organic corn tortillas
Hemp Seeds
Chia Seeds

Canned Goods

365 No Salt Added Garbanzo Beans
Amy's Organic Soups Fat Free Chunky Vegetable
Canned Stewed Tomatoes

Sauces, Seasonings, and More

Frontera Salsa Mexicana Red Tomato With Jalapeno + Cilantro
Frontera Fajita Sauce
Creole Seasoning
Basil
Cumin
Tumeric
Jar of Minced Garlic
Jar of Minced Shallots

Photo Credit:
hotforfoodblog .com–Even your favorite meals can be healthy with the right grocery list.

Simple Weight Loss Plate