To all the fellas out their doing their very best every day to be a great parent…Happy Father’s Day!
If you’d to order the limited edition Grapefruit or try and sample pack, click below:
The Perfect Workout Hat?
I am snob when it comes to the hats I wear. Why? I am plagued by hats that quickly garner sweat stains and smell like cat urine. My go-to in the past has been the Melin hat. But there are now some serious players in this space that are coming in at a MUCH more resonable price point that have some great features!
Click here if you’d like to pick up a Sunday Golf Porter Lite hat and put in the code FLOCH15 at checkout to receive an extra 15% off your order.
3 Things You Can Do Right Now To Improve Your Health (And You Don't Even Need Your Gym Clothes)!
You are killing it at work, but in the back of your mind you know something is off. You’ve been downing an extra coffee at lunch, your pants are fitting a little more snug than usual, and you were shocked that you look so much different in a photo from just a few years ago. It’s a tough pill to swallow, but you realize you are becoming unhealthy.
In my experience, professionals tend to put work first, and everything else second. However, if you are prioritizing work, eating unhealthy foods, drinking alcohol, and being sedentary, you shouldn’t be surprised that your health is slipping. The systems you have in place are perfectly designed to deliver the outcomes you are receiving. Making a change to your health and fitness can be overwhelming, as there are so many areas to place your attention. In my experience as a fitness coach, there are few actions that my most successful clients have taken that have created long lasting change:
Get tested: This is one of the most important and overlooked aspects of health interventions. The first thing I ask clients before I work with them is when they last saw their physician. At best I’ll get, “A few years back,” and at worst I’ll hear, “I can’t remember.” You have to understand the problem before you can start to implement change, and assessing your health objectively is a great place to start. Completing basic blood work (lipids, metabolic panel, and CBC), a physical (blood pressure, breathing, pulse ox, vision, hearing etc.), and weighing yourself are a few great, cheap, and simple assessments to start with. With this information, as you start to implement changes, you can objectively determine if the strategies you are taking are effective. The second benefit of completing an objective assessment is that you have a snapshot in time of your health when you weren’t ill. If, in the future, you do become ill or your health deteriorates, you have longitudinal data to assess for anomalies in your biomarkers. This could lead to better understanding of what may be wrong with your health.
Write down your perfect day when you’re 70: Maybe you want to ski three days a week, or you want to play basketball with your grandkids. Perhaps you’d like to travel Europe with your spouse. You are working your ass off now so that one day you can enjoy the fruits of your labor. But what if that day comes and your health is so diminished that you can’t enjoy the life you’ve worked so hard for? Just like financial investment, the investments in your health you make now will pay dividends in the last decades of your life. Once you have written down your perfect day, you can hone in on the areas that will need to improve now, so that over time, you are able to improve or maintain specific areas of your fitness that will allow you to take full advantage of your work in the last years of your life.
Write down everything you eat and drink for a day: Improvement in your health are centered around what you put in your body, and in my experience (both personally and professionally) people are completely unaware of the quality and quantity of foods they put in the body. Not only will writing down everything you eat and drink for a day (or week) give you insight into where you can make improvements, the act of tracking itself will cause improvements in your nutrition.
Now that you know what you need to do, get started! Take out a piece of paper and start answering these questions. Give your physician a call and schedule your blood work and physical. The best way to predict your future is to make it happen right now!
If you need help or guidance along the way, I’m here to help. Click the link below to book a free call today and I will help you decide the best course of action toward becoming happy, healthy, and productive!
My Top Keto Gifts...
Are you looking for a last minute gift or do you have a ton of gift cards to use? Take a look at this video where I break down the my top products if you or a friend are doing a ketogenic diet.
What's Holding You Back?
Creating changes to to your health and fitness is a simple concept but becomes very overwhelming when we consider the thousands of variables that are avaible to manipulate. Should I eat more? Should I eat less? Should I go paleo? What about vegan? Is weight training the way to go? How much cardio is enough?
First off, yes this can be daunting. But once you realize there are simple steps you can take right now to start changing the way you look, feel, and perform, your confidence in your ability to make changes will grow.
Today, I’ll cover the first step in the process of changing your health and fitness. This is accomplished by asking the question, “What do I want my health and fitness to look like?” Once we ask this question, it narrows our focus and allows us to allocate our most precious commodity, our attention. The key to this question is to get as granular as possible. Saying, “I want to look fit,” is not good enough as it leaves too much to interpretation. What about looking fit do you want? Is it bigger muscles? Is it less body fat? Is it the ability to perform multiple tasks? Once you understand what it is you are actually looking for, it makes it easier to start creating changes that will make an impact on this goal. Lastly, something important: you can’t use the negative to get to your goal. “I don’t want to be fat,” is not a great answer here because it gives us little direction to go. Additionally, because you haven’t given the brain something to move toward, you are going to be left wandering and most likely revert back to something that’s familiar. Instead, “I want to be leaner,” is something that the brain can picture.
I will be covering more from here, but to better define what’s best for you, the audience, I’d like your feedback. If you had a magic wand, create the life that you have dreamed of. In the area below, you can put your answer in and send it my way. These answers are annonymous. Any answers are extremely helpful to my goal of helping people move toward their best life.
Has this question gotten the gears turning? Want to gain clarity on what your goal is? Click the link below to book a free call today!
Moving Forward...
Some of you may have noticed in the past few weeks a shift in the content I have been sharing with you. Over the last 12 years of my career, I have worked hard to understand everything there is to know about exercise, nutrition, and how the body works. In working with clients, I have seen some profound changes in teaching these concepts, but I feel I haven’t been living up to my potential in creating meaningful/long lasting change. Why? After teaching clients concepts, I didn’t realize how important integrating these changes were to accomplishing goals. The only way somone is going to see the benefits of changes in their diet, exercise, and lifestyle is by completing the changes consistently over time: My hope moving foward is to:
Bring Clarity To Your Needs-All too often, I see clients not know why they aren’t seeing the results they want. More often than not, they don’t understand the things they need to change, and instead, rely on what uneducated or misguided resources tell them what to do. It is my goal to empower you with better questions in order to dicipher what your obstacles are.
Learn How to Overcome Your Obstacles-Once you understand your obstacles, my intention is to share with you strategies and knowledge to help move past those obstacles.
I am excited to share information and resources that will generate the changes you have always hoped for.
Please feel free to email me to share anything that you want to know more about when it comes to your fitness, wellness, and longevity. In doing so, you help me better understand the questions this community has and in turn, allows me to find fulfillment in helping others. Thanks!
EMAIL:
sean@flochfitness.com
Are you inspired to determine what’s holding you back from looking and feeling your best? I’d love to help. Book a free call today and let’s get to the bottom of it!
I Cut 75,000 Calories Per Year Drinking My Coffee Like This...
The average coffee drinker consumes 3 cups of coffee per day. If each cup contains 70cals, that's an extra 210 calories per day consumed. That's an extra 76,650 calories per year! Add to that the extra cost of coffee and you are spending $1,100 a year in coffee alone! In this video, I show you how make create tasting coffee without adding extra calories or artificial ingredients while cutting the cost dramatically. The best part? You can customize the taste to you liking!
Nitro cold brew is the answer! By adding nitrogen to the coffee, it gives the drink a more velvety, creamy texture that makes it easy to sip and it tastes great!
Give the video a like and share it with a friend who is a coffee fanatic!
Do you want to change your fitness, but don’t know where to start? It can be overwhelming! Let’s talk. Click below to book a free call today. I’m here to help!
The Most Important Injury of My Life...
In this video, I share the story of how I injured my back deadlifting. Though the injury was so bad I had to be carried out of the gym, it was the start of creating balance in my life. It allowed me to transition into becoming an ageless athlete.
Have you been struggling to start or stick to an exercise or nutrition program? I’m here to help! Click the link below to set up a free call where we work together on diagnosing what is limiting your progress.