The Truth of Why Your Weight Loss Doesn’t Last
Written by: Galen Lundin, Phenomenal Master Trainer If you’re reading this chances are you have tried multiple ways to lose weight: Paleo Atkins South Beach High carb Zone Weight Watchers Whole 30 Detoxes, cleanses, pills, and maybe even wraps Along with these diets: … You’ve also probably experienced losing some weight only to have it […]
The Red Pill or the Blue Pill- Which One Will You Choose?
In the movie the Matrix, Morpheus offered Neo a choice—to take the blue pill and continue to live in the dream world, or take the red pill, shed his fantasy and wake up to the “real world.” Like Neo, we too can choose to live in bondage or freedom; in lies or the truth; in […]
Choosing What You Want When Life Goes Sideways
What do you do when shit goes sideways? And it always goes sideways…eventually and usually suddenly. What kind of choices do you make when you’re in pain? Most people will do anything to stop it. Anything to escape. Anything to avoid the hard, discouraging struggle that can sometimes be life. That’s where food comes in. […]
3 MUST-HAVES IN YOUR WEIGHT LOSS PLAN
I’ve noticed that information is rarely a problem when it comes to weight loss. Most people understand portion control, have access to healthy recipes and belong to an awesome gym. People are able to adhere to a nutrition plan for a while, or log their calories on MyFitnessPal (or some other app) for a few […]
Teryn-Client Success Story
Hi Everyone, My name is Teryn and I am your average adult female in her 30’s dealing with everyday life while balancing realistic health goals. I may not have your typical weight loss story but my hope is that it will resonate with and inspire many of you! I met Galen 6 years ago and […]
THE MISSING LINK IN WEIGHT LOSS: VALUES
What’s something that you LOVE to do–something that excites you, something that you want to share with others? What is it that you VALUE MOST IN THE WORLD? Values dictate what you think, say and do. What you value most always results in inspired action. When you value something, you don’t need motivation to take […]
Realizations After 30 Days of No Alcohol
First, I lost 12 pounds — so that’s cool. Though that’s not a DIRECT result of cutting out alcohol. Instead…we’ll, here’s my real drinking story. It all started at college when drinking was a social lubricant; it was fun. Then it went to: “It’s been a rough week and I want to relax — so […]
Guess Which Photo I Was Happier In?
By Galen Lundin The one on the left was taken right before I competed in my first bodybuilding competition. To prepare for it, I dieted rigorously and lost 40 pounds in 4 months. Plus I spent a LOT of time at the gym. I ended up doing quite well…1st place in my division. The purpose […]
My Code- The Guiding Principles of My Life
By Galen Lundin Discovering these “truths” has helped me find a new paradigm to successfully bridge the mind-body issue. They’ve helped me. I hope they can help you. [CREATE] My transition from personal trainer to trainer-coach has not been an easy one, often filled with doubt, uncertainty, and second guessing. For many years, I believed […]
A Phenomenal Heart Part II
One of the biggest contributors to cardiovascular disease is obesity and its related conditions. Nearly ALL of these can be avoided by following proper exercise and nutritional guidelines. According to The Journal of Sports Scientists (2010), it is recommended that overweight individuals perform 150 minutes per week of moderate intensity physical activity to improve weight […]
A Phenomenal Heart!
According to the Center for Disease Control, “cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.” This is an alarming statistic considering that heart disease is largely preventable through proper diet, exercise and lifestyle choices, […]
Top 3 Ways You Eat Too Much
Many of us have poor eating habits, and due to our hectic lifestyle we aren’t always aware of it. Unfortunately, it is very hard to outwork bad nutrition so you have to be mindful of what you are eating. Do you see yourself in the list below? 1. The Snack Grazer: You eat whatever food […]
How to Keep Off the Holiday Pounds
It’s that time of year again where we overindulge in the foods we love. Pumpkin pie, Christmas cookies, eggnog, wine, the list goes on. The holiday season is nearly two months long and is a delicious recipe for unwanted weight gain. Although it’s important that we enjoy our time and food together with our families, […]
Nutrition Myth #3 (You Can Only Absorb 30g of Protein a Meal)
For quite some time now there has been this belief in the fitness industry that the body can only absorb a certain amount of protein per meal and the rest will be excreted or stored as fat. Now that I have previously debunked that meal frequency does not have an effect on body composition, you […]
Nutrition Myth #2 (You Have to Eat Breakfast)
This second myth originated by poorly interpreting a study, as is often done. The study examined peoples eating habits and then associating them with over all body composition. This is a classic case of correlation vs. causation. Researchers found that those who skipped breakfast were more likely to be obese (correlation.) However, it was found that […]
Nutrition Myth #1 (6 meals a day)
For whatever reason this myth came about promoting that eating more meals a day will “Increase your metabolism.” The idea is that whenever you eat your metabolic rate increases slightly for a few hours, and this is known as (TEF) or thermic effect of food. However, as along as the nutrient content intake is […]
Is Your Multivitamin Toxic?
Many of you have been asking about the three containers we have up front with an apple which either contain nothing, a USANA Multivitamin, or a Centrum multivitamin. The goal behind this demonstration is to prove that all multivitamins are not created equal. The reason for the mold which appears on the apple which contains nothing, and on […]
Is Your Carb Addiction Killing Your Fat Loss?
Our media and society heavily pushes starches and carbohydrates as an important part of our diet. Albeit not completely false, many take carb consumption to the extreme in relation to their activity levels. Carbohydrates are necessary in order to perform high bouts of intense physical activity, they are not necessary to fuel your body […]
How Many Calories Should I Eat?
How to find out How many Calories to consume? When trying to lose fat or gain muscle it is important to know how many calories you are consuming on a daily basis. The easiest way to do so is to keep an online log of everything you eat, here are some popular ones: […]
Stuck in a Weight Loss Plateau?
First off, fat loss is not always a liner progress. Meaning if your caloric intake is based on losing 1-2lbs a week, at times you won’t lose that much even if everything is on target. When fat loss occurs, water retention also occurs. When a fat cell empties its triglyceride (fat) water will enter […]