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21 Days of Faith – Day 17

Anabolic Add-on Training: Traps, upper back, and shoulders

Men 40+ Years Old: Executive Fitness Coaching Society

Anabolic Add-on Training: Shoulders

Men 40+ Years Old: Executive Fitness Coaching Society

Anabolic Add-on Training: Triceps

Men 40+ Years Old: Executive Fitness Coaching Society

5 Tips For Making A Fresh Start

Here are some ideas and words of wisdom to help you dive into new beginnings with a new excitement and energy that you may not have felt in a very long time. So, set those goals and keep motivated – here’s how:

1. Take ‘failure’ out of your vocabulary. Not meeting a deadline or goal is actually an opportunity to learn how to do it better next time. Think of your new beginning as a map with detours and roadblocks along the way.

2. Try something new each day. Whether it’s a new route to work or a new recipe at home, don’t become stagnant with your daily routine. See a movie or read a book that’s different from those you usually see or read.

3. Meet people. Make it a point to meet new people outside of your current social and work circles. Be approachable for others – a simple “hello” works most of the time.

4. Don’t try to be part of the crowd. It’s what is different about you that sets you apart and makes you special. Embrace those differences rather than trying to change who and what you are just to fit in.

5. Take care of your own needs first. It’s like the talk they give on an airplane – “be sure to put on your oxygen mask first and then help others.” Unless you’re a bit selfish with your own needs and wants, you won’t be any good to others.

Always be willing to change to meet your desires and goals. Remember that no matter how hard you worked or how far you’ve come, today doesn’t meet the need for where you want to be tomorrow.

You should have a personal mission statement that both outlines and specifies what sums up who you are and what you want to become. It will help to bring focus and purpose to the life you want to lead.

Celebrate each goal you reach, whether small or large and always look at the big picture of where you want to be. Focus on the milestones of your journey rather than the beginning or end to make the journey much more doable.

How I Make My Bulletproof Coffee

Okay, here’s a step by step on how I make my bulletproof coffee. It’s great first thing in the morning. Plenty to sustain me till mid/late morning when I take my first protein shake.

No excuses now – here you go:

Step 1. I brew good coffee and pour it into a large plastic cup.

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Step 2. I put 2 tablespoons of unsalted butter (I use kerrygold brand) in cup.

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Step 3. Put 2 tablespoons of coconut oil (or specific MCT oil) in cup.

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Step 4. Blend it… you’ll get a nice froth on top.

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Step 5. Pour into your favorite mug, enjoy, and dominate your day!

(And yes, that is a sponge bob plate in the pic below… ha!)

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So that’s how I make my “bulletproof” coffee. During the week, I typically don’t take in any carbs until afternoon. I don’t need it. I function well and energetically on fats and protein. I’ve “trained” my body not to need carbs to start the day.

Rethink how you power your mornings. Now go ahead and try some bulletproof coffee. One thing to note – if you’re not used to higher fat intake, start slowly with 1 tbsp of the unsalted butter and coconut oil (or MCT). Test how it goes and move on from there.

[Originally posted August 2014]

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