All Posts by Drew Manning

EP:100 Life After Porn Addiction, Affairs, and Lies…It Does Get Better

“Why? Why are you doing this? Why tell everyone all of your personal business? What if they judge you? What if they hate you? What if you lose followers?”

What if, what if, what if.

It’s those “what ifs” that paralyze us isn’t it? That fear of the unknown.

Well, you know something guys, I am not afraid anymore. I’m not letting those thoughts hold me back anymore.

This world breaks ALL of us. I don’t care who you are in this life or where you come from, this world will find a way to break us all in our own unique way. It’s from those moments of being broken that we can choose how we handle being broken. Do we hide it from the world, wear a mask and pretend that we’re not broken so others will like us, or do we embrace being broken and show our broken selves to the world as a strength?

In this post, I’m going to share the short version of something you’ve all wanted to know for a long time-why Lynn and I got divorced.

This week, is my 100th episode of The Fit2Fat2Fit Experience podcast, and I wanted to do something special for my 100th episode. This episode is where I will share the FULL story, so you’ll definitely want to tune into that.

But for now, I want to use this post as a way to give you all a heads up so you’re not super shocked and caught off guard when the episode goes live in a couple of days.

Writing this post and recording the podcast makes me feel open and vulnerable and raises a lot of “what ifs,” but I believe that not only will it be healing for me to share my story, but I believe that it will help someone out there.

My desire to help others by sharing my story, how I healed and grew from my mistakes, moved past the shame and became the man I am now so proud to be-that desire is stronger than any fear of judgment. There’s more at stake here than a few people being disappointed in me.

I am not going to be diving into details on this post, that’s what my 100th episode is for, and also, if I went into everything here, this blog post would be 20 pages long. What I want to focus on, is give you some context and then the lessons I learned from that experience. For a more in-depth experience, make sure to tune in to my 100th episode, airing Wednesday, August 16.

 

Here we go…

The Beginning of a Porn Addiction

A lot of this has to do with my perception of how I was raised. I grew up in the Mormon church. Very strict, very conservative. My perception as a kid both in the church and at home was that I needed to be perfect all the time, or I was “unworthy.” If I messed up, if I “sinned,” I was “punished” in the church or at home. In the Mormon church, it’s called the “repentance process” and I wasn’t allowed to participate in certain church activities. Every time I would go to my church leaders to confess a sin, I wouldn’t be allowed to partake in the sacrament of bread and water. So when everyone was receiving the sacrament, I had to pass on it because I wasn’t worthy of receiving it. It was humiliating because in church, everyone can see who does or does not take it, and as a kid, I felt so horrible thinking here everyone was judging me and seeing I had weaknesses and had sinned, and was not being “perfect.”
So for me as a kid, I started to develop a very unhealthy habit of hiding all my mistakes, weaknesses, and my sins as much as possible, so I didn’t look weak on the outside, or risk being judged and seen as a failure.

In the church, it was taught that pornography is evil but here I was a normal kid, being exposed to it all the time.

It created this “forbidden fruit syndrome” for me.

I knew I couldn’t touch it, but man it seemed so exciting when I did see it. I didn’t know how to control that excitement.

If you do look at pornography and do masturbate, you’re supposed to go to your church leader and confess your sins. Because I didn’t want people to see that I had sinned, I started to lie to my church leaders. I decided I would just deal with it on the inside. I thought that maybe If I beat myself up enough, hated myself enough, and had more discipline, then I would overcome it. It was just willpower I thought. I just needed more willpower.

I tried to use hate and shame to “will” myself to make better choices.

As you can imagine, that didn’t work.

As a teenager with raging hormones, despite trying so damn hard, pornography and masturbation were too strong for me to overcome. From a very young age, I developed an unhealthy habit of keeping it inside and beating myself up for it. I felt so guilty, so dirty, and so ashamed, every time it happened. I spent most of my days being disgusted with myself. Just like everyone with an addiction-I would say that I wouldn’t do it again…and then I would. I started to perceive myself not just as weak, unworthy, and a disgusting human being, but also a failure.

Eventually, as you’ll hear in the podcast, I did overcome the porn addiction. I actually went to an addiction recovery program through my church that helped me a lot. The other men there weren’t some gross, perverted weirdos. They were every day, average joes, ordinary men like me. It helped me to see that a lot of people struggle with this and that I wasn’t alone.

I also learned to change my perception of what pornography was. It was just pornography. It wasn’t evil or good. It just is. Once I realized that I am NOT my thoughts and learned that I am the observer of my thoughts it helped me to not be as reactive.

Lessons Learned: You are not alone. Whatever struggles you are going through, it doesn’t make you a crappy, weak human being. It makes you human. When we keep our problems inside, hidden from everyone, they grow. They get bigger and stronger, and their hold over us WILL cause us to spiral deeper and deeper and to make more significant mistakes that hurt us (and others) even more. Find someone to talk to, find someone who you know will not judge you and realize that you are a normal, human being, struggling with something that most likely affects a lot of other people as well. You’re not alone. So don’t go through it alone. Once you learn to develop a better relationship with yourself and learn to love yourself, you start to choose to do those things that bring fulfillment rather than temporary happiness.

The Affair.

Lynn never knew about my struggles with porn or the fact that I thought of myself as a total piece of shit, unworthy of being happy. She never knew how much I hated myself and my deep-rooted fear of being seen as unworthy.

Over time, I grew to hate myself more and more and more. I think you guys know this-fear is hates fertilizer. Hate gets more and more powerful when we feed it with our fearful thoughts.

A few years into our marriage, I took a job that had me gone for 6 weeks. I won’t go into the details of the circumstances of what happened, but I cheated on Lynn. I had an affair.

In my hearts of hearts, I truly believed that I would never do that to her. I loved her very much and couldn’t imagine hurting her like that, but my reaction was, “I have to hide it. There’s no way I can tell Lynn about this. She’ll divorce me, she’ll be heartbroken, she’ll take our 2 girls and my life would be over.”

So I hid it.

Just like I had been taught to do since I was a kid.

I kept it all inside and instead, reminded myself every moment of every day, what a disgusting human being I was. How could I possibly do that to Lynn? How could I love her and still cheat on her? I had this hate self-talk on loop all day long. I deserved to live with the guilt. I deserved to live with the shame. I deserved to hate myself.

I kept all of this from Lynn for about a year, until she found an email and confronted me.

She was devastated.

It was one of the hardest, darkest and lowest moments of both our lives. All I could say was “I’m sorry.” I couldn’t even tell her why I did it because I didn’t know why myself.

I couldn’t figure out why I had done it, and so that was equally as hard for Lynn. She believed we had a good marriage, we were both active in our church, we had a great family, great jobs, a healthy sex life, why would I go do something like this?

At the time I didn’t have any answer. The answer came later.

I was trying to do everything I could to stay married to Lynn, to earn her trust back. Despite the fact that we went to counseling, the trust was gone. The damage had been done.

At the time I thought if we prayed hard enough, had more faith, went to church often we could get through this. I thought I was doing this to save our marriage but I realize now, I was putting in all that work, forcing Lynn to stay married to me so I wouldn’t be seen as a failure. I created this story in my head that if other people found out, we would get a divorce, I would be seen as failure and I would be this miserable, unworthy fuck up for the rest of my life.

Lesson Learned: When you don’t face your fears when you don’t address, confront, and heal your issues, you fall deeper and deeper into depression and start to believe that that is who you are. That is all you will ever be. Your thoughts rule your actions. Your thoughts become your reality even though they don’t have to. Your painful and miserable thoughts will lead you to make actions that affirm this is who you are.

But it’s not.

You can change your thoughts which change your actions. You do this by getting help from someone you trust. You do this by choosing to believe that you can be more than just these addictions, or problems. You CAN do something about it.

 

Getting Help

Lynn and I stayed married for a few more years, and we tried to make it work. Eventually, Lynn met a life coach named Kathryn from Clarity Coaching in Salt Lake City and loved her so much she signed me up for a session as well. I had one session with Kathryn and broke down. I cried for 3 hours straight. For the first time in my life, I had finally opened up and talked to someone, with no judgment, about my issues. For the first time in my life, I was being vulnerable, open, and asking for help.

The biggest thing I took away from working with Kathryn, was that she finally taught me for the first time, to learn how to love myself. I couldn’t learn that through religion, through family, through friends. I had spent my entire life HATING myself, ashamed of being weak and human. It wasn’t until I worked with Kathryn that I finally saw the importance of loving yourself.

Kathryn taught me that when we live in other people’s business, worried what they will think of us, wondering why God made us this way, why we have these faults, will people ever forgive us and so on, we stay miserable and can never truly move forward, heal and get past it.

I came away from my sessions with all this weight off my shoulders and realizing I didn’t have to define myself based on the mistakes I had made. While that was the part that was consuming me at the time, it was also a small piece of who I really was. I was more than just my mistakes. I’d looked at myself as being a failure and not being good enough my entire life, but now, I could see that I didn’t have to let that define me. I could grow past this, and be the kind of man I was meant to be…and I didn’t have to do it alone.

Lesson Learned: You are not your past. You are not your mistakes. You don’t have to let your past rob you of your future. Yes, I made mistakes, yes I fucked up royally, but I was doing the best I could with what I knew. I was raised in fear. I thought asking for help was going to destroy me and ruin my life. I thought no one would ever understand. The shame made me feel like I was some disgusting, perverted, sick freak who was a failure as a human being. While yes, some people will judge you and won’t give you a chance to explain yourself, there are tons more who will hold space for you, listen to you, guide you, and help you change your life. I thought that if my “sins” got out, I would be labeled as this cheating, porn addict for the rest of my life. That I would be defined by my mistakes. I couldn’t have been more wrong. I am not that same man anymore. I made those mistakes, but by seeking help, I was able to evolve into the man I am proud to be today. My past happened, mistakes were made, hearts were broken, trust dissolved…but who I was then, is not who I am now. And neither are you. You have the opportunity to change the course of your life. You have the opportunity to be MORE than just your past mistakes.

Why I Cheated

Working with Kathryn helped me realize why I ended up cheating.

It had nothing to do with Lynn. I truly did love her. It had nothing to do with how I saw Lynn, it all had to do with how I saw myself.

Here I was, seeing myself as a failure my entire life, as a fuck up my whole life, so why not go cheat? I’m already a failure so why not have an affair? It was exciting, and the infatuation was there, it was like nothing I had ever experienced. It was like a drug. The front of my brain shut off and I was thinking primal at the time. It had nothing to do with how I felt for Lynn. It was really interesting for me to finally discover that the affair happened because of how I viewed myself. Those bad thoughts we think? Yeah. They rule our actions.

I discovered that if I truly learned how to love myself, I wouldn’t feel the need to do things that reinforced my false fear of being a failure in life.

I grew so much in my sessions with Kathryn that I finally got to a place where I knew I had to let Lynn go. I could tell that she wanted to get a divorce and this was affecting her health and well-being, but I was forcing her to stay in our marriage, not only for fear of what family and friends would think of us, but all of this happened during my Fit2Fat2Fit experience. The whole world was watching us. We both had to pretend to be this happy, in-love, perfect couple with no problems.

After working with Kathryn for a while, I realized that I had to let Lynn go. So we agreed to get a divorce.

To this day, Lynn and I are still friends, business partners, and co-parents and we get along just fine. That is thanks to both of us, putting in the work to heal, grow, forgive, and strengthen our relationships with ourselves.

Putting The Past Behind Me

When you’re in a good place, and you have a good relationship with yourself, you are in control of what you want. You no longer make mistakes based on reinforcing hateful thoughts, and you take action based on who you truly desire to be, what brings you happiness, and what is fulfilling.

Life is too short. I want to spend my time doing fulfilling things like being with my kids, traveling, creating content that helps people, seeing the world, working out, being in nature, meditating, being with close friends and family, etc.

When you accept and love yourself, you have a fulfilling life, you don’t crave or make the same mistakes over and over again. My choices are no longer fueled by shame, fear, or self-hate. Instead, my actions and choices are fueled by love, respect, and what will fulfill me.

I want to close this out by saying that I am who I am, I love who I am now, and I continue to be a better man every day.

If you’re someone suffering, with any addiction or emotional struggle, you don’t have to suffer in silence. If you can learn to embrace vulnerability as a strength, your life will completely change. And yes, it sucks and it’s hard going through it all, but you will get to a place where it no longer has power over you, and you no longer live in guilt and shame.

We’ve been taught that it’s not manly or cool to talk about your feelings, it’s not ok to talk about your weaknesses, but if you can really open up and have someone to talk to about these things without judgment, that’s a great first step. The more you talk about it the less power it has over you.

Life is a journey. Life is crazy. There are so many ups and downs, but I truly believe that everything that happens to us, happens FOR us. How is this going to make me a better person? Better dad? Better leader? If we look at the situation we go through that way; it will be so much easier to get over the pain and heartache and move on with our lives.

I’m Drew Manning, and that was my story.

Thanks for reading.

 

Key Takeaways:

[03:50] Drew grew up in the strict, conservative Mormon church where pornography was deemed sinful.
[08:46] The unhealthy habit of guilt and shame.
[09:41] The defining moments that caused Drew to hide his struggles.
[15:11] In 2009, Lynn discovered Drew had cheated on her.
[22:15] A life coach taught Drew how to love himself and to live in his own business.
[26:15] So, why did Drew cheat on a wife he truly loved?
[33:03] Overcoming his addiction to pornography has made Drew more authentic.
[42:14] Be grateful for everything that happens to you.

EP099: How ‘Going Against the Grain’ Can Make You Happier

A healthier diet can help balance your hormones.

Drew welcomes the talented Anna Vocino to the podcast. Anna is a voice over talent and stand-up comedian, she is the co-host of the Fitness Confidential podcast and the author of the cookbook, Eat Happy. Anna discovered she had Celiac disease and had to abruptly change her diet. After going gluten-free, she started to gain weight. She had to ‘go against the grain’ of traditional diet advice and find a solution to work with her specific condition. Anna shares her story and her favorite recipes which are designed to help you get healthier and happier.

If you like this podcast subscribe & review it on iTunes | Stitcher.

 

Key Takeaways:

[04:27] Anna describes how she discovered she had Celiac’s and how her body reacted to the change in her diet.

[14:35] Eating gluten-free doesn’t mean the food is healthy and you can gain weight.

[18:32] How Anna deprogrammed herself from believing traditional diet advice.

[23:55] The Fitness Confidential Podcast is about being a fitness trainer for 30-years.

[31:53] Anna’s cookbook is a mixture of tried and true, hearty meals which lean towards a keto diet.

[39:07] What common sauces contain gluten?

[47:41] Anna shares her favorite voices and acting substitution parts.

 

Mentioned in This Episode:

Anna Vocino 

Eat Happy Cookbook

@AnnaVocino on Instagram

Fitness Confidential Podcast

Transform with Drew’s Fit2Fat2Fit 6-month Program 

Fit2Fat2Fit

Fit2Fat2Fit on A&E

Fit2Fat2Fit on Facebook 

Fit2Fat2Fit Book

Drew on Social Media: @fit2fat2fit

Email Drew: [email protected]

EP098: How to Get Healthy When Food is Making You Sick

The Paleo Chef tells her story.

Drew welcomes The Paleo Chef, Mary Shenouda to the podcast. Mary is also the creator of famously delicious Phat Fudge. Mary was riddled with physical ailments when she was a child. It wasn’t until she took her health into her own hands and made important dietary changes, that her wellness started. Her paleo cooking was noticed by major athletes and celebrities who enlisted her to be their private chef. Mary shares her story of transitioning from a  corporate employee to becoming the self-funded, successful entrepreneur she is today.  

Drew is a dedicated fitness professional but also an accomplished public speaker. If you would like to have Drew share his intimate experience with empathy at your next corporate event or outing send an email to [email protected] and if you like this podcast subscribe & review it on iTunes | Stitcher.

 

Key Takeaways:

[08:27] After spending much of her life in pain Mary realized removing certain foods from her diet alleviated her ailments.

[16:54] People ask for a one-solution-fits-all diet program but it should be based on the individual.

[22:42] Mary was able to get hired for positions a normal high school dropout couldn’t.

[31:06] Mary is surprised at how little marketing she needed to do to get clients for her business.

[33:14] How Mary accidentally created Phat Fudge and a growing business.

[44:41] New products on the way from Phat Fudge

 

Sponsors:

Organifi – Use the code ‘Fit2fat2fit’ for 20% your entire order

Dollar Workout Club

 

Mentioned in This Episode:

Paleo Chef

Phat Fudge

The Paleo Chef on Facebook

Shoe Dog by Phil Knight

Transform with Drew’s Fit2Fat2Fit 6-month Program

Fit2Fat2Fit

Fit2Fat2Fit on A&E

Fit2Fat2Fit on Facebook

Fit2Fat2Fit Book

Drew on Social Media: @fit2fat2fit

Email Drew: [email protected]

The Best Bone Broth on the Market

Remember when bone broth first came out, and people were waiting in line for HOURS to get their hands on this hot sipping drink?

Ever wonder just why people would drink something that is traditionally used in soups and stews, but are now sipping it, as if it were a latte?

It’s because bone broth is an incredible elixir that has numerous health benefits!

So what’s so great about bone broth?

High Mineral Content. Bone broth contains a whole host of minerals such as calcium, magnesium, phosphorus, silicon, sulfur and trace minerals. The thing I want to point out here is that even though you can get these minerals in supplement form, because they are coming from bone broth- a whole food source- your body actually absorbs them! Instead of peeing them out, or being processed out, by drinking bone broth, they are readily absorbed and put to good use.

Joint Health. Bone broth is chock full of chondroitin sulphates and glucosamine. These probably sound familiar to you, as they are the primary ingredients in expensive supplements used to treat arthritis and joint pain, and reduce inflammation. Getting these materials from a food source is much more beneficial and effective than a processed supplement.

Gut Health. Just a cup of bone broth a day can work miracles for anyone suffering from leaky gut. Leaky gut is as awful as it sounds. Leaky gut is essentially, tears in the lining of your intestines. When you have these tears, things like toxins, waste, bacteria, undigested food, and parasites can now escape from your intestines, into your bloodstream and travel throughout your body. Your immune system then ends up marking these “foreign invaders” as pathogens and attacks them. When this occurs, it causes inflammation throughout your body leading to a variety of diseases.

Auto-immune Support. A study conducted at Harvard University, showed that individuals who dealt with auto-immune disorders experienced a relief of their symptoms when drinking bone broth, some even achieved a complete remission. This is thanks to the high concentration of minerals in bone broth, and the amino acids that have been shown to boost the immune system.

Skin. In the same way that bones are comprised of proteins, so is your skin. Skin loses elasticity and hair becomes brittle when nutrient deficient. One of the single best ways to restore luster to skin and hair is to consume collagen. Consuming collagen-rich bone broth can increase connective tissue, reduce cellulite and tighten your skin.

Now, doesn’t that make you want to curl up with a cup of bone broth? I’m telling you, this stuff is AMAZE-BALLS!!!!

So here’s the deal with my favorite bone broth…

Once upon a time, I used to buy the frozen bones from Whole Foods, or get a bunch of them from my local butcher. I’d go home, and attempt to make my own broth. The problem is, it would take FOREVERRRR and a day to get done, and according to my girls, “Ewww! It smells like feet in here daddy!”

With all of my travels and my daughters’ sensitive noses, I decided to stop making bone broth and find the best, shelf-stable broth I could find.

It HAD to be shelf-stable, so I wouldn’t need to worry about using it right up, and could stockpile it away and always have some on hand.

Enter… Kettle & Fire Bone Broth!

Here are just a few of the many reasons why I stand by this product…

Benefits specific to Kettle & Fire Chicken product

  • Fresh, never-frozen bone broth. Kettle & Fire are the only company that has a fresh bone broth that won’t go bad, doesn’t require freezing and doesn’t ship with harmful Styrofoam containers and dry ice. They package the broth while it’s still hot (so no germs can get in), in what’s known as an “aseptic” vacuum environment so there are zero pathogens in the box or in the packaging area. This means no spoilage and a 2-year shelf-life with no added preservatives or additives!
  • The bone broth is made from all organic chicken bones. No worries about low quality, factory farmed meats, that are pumped full of antibiotics and hormones that mess with YOUR delicate hormonal balance.
  • Because they use chicken feet, your bone broth ends up being super high in collagen and gelatin.
  • Their slow-simmer time extracts insane amount of proteins (10g protein per serving!)
  • By using organic chicken bones, the broth results in higher quality bones and more flavorful bone broth.
  • The combo of chicken bones, veggies and spices create an amazingly delicious bone broth.

I don’t know about you guys, but this broth is way better than anything I could come up with.

I try to eat as many whole and unprocessed things foods as possible. Kettle & Fire STILL meets these guidelines for me, because with ingredients like these, how can you NOT be cool drinking it??!

Ingredient List:

Ingredients: Chicken Bone Broth (Filtered Water, Organic Chicken Bones, Organic Apple Cider Vinegar), Chicken Broth, Organic Celery, Organic Roasted Poblano Pepper, Organic Green Pepper, Organic Onion, Organic Carrots, Organic Garlic, Organic Scallions, Organic Tomato Puree, Organic Herbs (Parsley, Thyme, Rosemary, Basil, Bay Leaves) Organic Spices, Organic Black Pepper, Sea Salt.

I mean, c’mon! It doesn’t get any simpler or cleaner than that! It’s EXACTLY the kind of ingredient list you would have if you made it yourself, without ANY of the hassle!

If you’re ready to experience all the amazing health benefits that you get from consuming bone broth on the daily, without the time and hassle of making it on your own, you can check them out here!

Happy sipping guys!

Cheers!

EP097: Food Freedom Forever

How to remove the guilt and shame you have around food.

Drew welcomes Melissa Hartwig back to the podcast to talk about her new book, Food Freedom Forever. This new book goes beyond Melissa’s Whole 30 Diet and delves into the mental and emotional challenges related to making a true lifestyle change. Melissa offers up ways to overcome a food addiction such as the ‘one bite’ rule and how to change the language you use to describe your relationship with food.

Both Melissa and Drew have first-hand experience with the struggles of transforming their minds and bodies, of looking inward for happiness, and that it doesn’t matter what other people think.

Drew is a dedicated fitness professional but also an accomplished public speaker. If you would like to have Drew share his intimate experience with empathy at your next corporate event or outing send an email to [email protected] and if you like this podcast subscribe & review it on iTunes | Stitcher.

 

Key Takeaways:

[08:21] Melissa tours the US in support of her three books plus she has two more books on the way.

[16:40] Food Freedom Forever addresses the mental and emotional aspects of making a true lifestyle change.

[24:00] The infamous One Bite rule allows you to taste a food and then decide if it is worth it to eat the whole thing.

[28:14] Melissa describes her experiences with over-consuming and then hating herself for it.

[30:59] Changing your language about how you engage with food is key to a true transformation.

[34:11] If your message is true for you others will understand and relate.

[38:43] Happiness comes from the inside.

[48:20] Discipline equals freedom

 

Sponsors:

Organifi – Use the code ‘Fit2fat2fit’ for 20% your entire order

Four Sigmatic – 10% off your order with this link

Dollar Workout Club 

 

Mentioned in This Episode:

The Whole 30

The Whole 30 Fit2Fat2Fit Podcast with Melissa Hartwig

Transform with Drew’s Fit2Fat2Fit 6-month Program 

Fit2Fat2Fit

Fit2Fat2Fit on A&E

Fit2Fat2Fit on Facebook 

Fit2Fat2Fit Book

Drew on Social Media: @fit2fat2fit

Email Drew: [email protected]

The RIGHT Way To Do A Targeted Keto Diet

As you guys know, I am a huge believer in the ketogenic lifestyle. And today I want to talk to you about a keto protocol that is perfect for anyone that is a top-level athlete, or trains like one.

It’s called…

THE TARGETED KETO DIET

With the Targeted Keto Diet (TKD) you simply consume carbohydrates right before and after your workouts. It is an advanced protocol specifically for ketogenic athletes, powerlifters, CrossFitters, and anyone trying to gain mass or for those that are more advanced in their workouts.

A TKD gives your body all the energy it needs to lift heavier and longer, and train at a higher intensity level, while promoting muscle growth and minimizing fat gain, so long as nutrition and training are on track. Your next workout benefits greatly from a TKD as you maintain decent glycogen levels which sets you up for one awesome training session.

 

 

The RIGHT Way to Do A TKD

Ideally, to maximize the benefits of a keto diet, and not throw yourself completely out of ketosis and back to square one, you’ll want to follow a strict ketogenic diet for a minimum of 30 to 60 days (60 days preferred), and become keto adapted FIRST, before starting a TKD.

 

This bears highlighting: if you jump straight into a TKD protocol, you risk the possibility of never truly getting into ketosis and allowing your body to burn fat for fuel. A TKD diet is great AFTER you’ve become keto adapted, because it gives you an excellent basis for maintaining your exercise performance while at the same time allowing for glycogen re-synthesis without interrupting ketosis for long periods of time.

 

The macro spilt that I recommend to get to the keto adapted phase is 70% fat, 25% protein and 5% carbs.

 

 

Few keto experts talk about this, so I want to make sure you guys are crystal clear on this: before experimenting with any form of a ketogenic diet, the first step and primary goal is to establish ketosis and train your body to burn fat for fuel. Once you're in a state of ketosis, then you can play around with your macros and experiment with reducing fat, and introducing carbs around your workouts to better fuel your muscles.

 

 

With a TKD you specifically add in 10-20g carbs pre and post workout to fuel your body with glucose and then you’ll shift over into ketones, but, again, this shift will only happen if you are keto adapted already (which takes 30-60 days, and sometimes longer for some people).

 

How To Enhance Sexual Health And Performance, Naturally

I recently had Dr. Gaines on The Fit2Fat2Fit Experience where we talked about something called GAINSWave™ therapy, which utilizes low-intensity extracorporeal shockwave therapy to optimize men and women’s sexual health and performance. Who doesn’t want more of that, right???!

GAINSWave™ Therapy is one of the only drug-free, surgery-free male enhancement procedures that provides effective treatment for erectile dysfunction (ED).

Move over Viagra, there’s a new dog in town!

The GAINSWave protocol was developed by Dr. Richard Gaines of Florida, who standardized treatment guidelines. Thanks to him, doctors across the country are now using the protocol. Dr. Richard Gaines, MD, FAARM, ABAARM, is a pioneer in the use of hormone replacement therapy, or HRT for both men and women, and dedicating himself to helping men and women be healthier, happier, and more vital from their 30s to their 40s and beyond.

Unfortunately, during the recording with Dr. Gaines, we had some tech issues with our sound equipment, so I wanted to follow up with some info about this that was covered on the podcast.

I also want you guys to know that there WILL be a follow up episode because this is a therapy that is revolutionizing the market and making such a huge impact on men.

So if you have any questions or comments, definitely send them to me. I would LOVE to hear your thoughts on this topic, and what you would love for me to ask Dr. Gaines on our follow up show.

Now, this post is going to be much more scientific than how I usually write, it’s going to be direct, straight to the point, but it’s such a sensitive and critical topic, that it’s important to me that you have as much information as possible so you can feel confident in making choices regarding your body.

Alright, close out all distractions, put your thinking caps on, turn on your listening ears and let’s jump straight into it! Time to learn something today!

First and foremost, what is GAINSWave™?

GAINSWave™ is a therapy utilizing low-intensity extracorporeal shockwave therapy to optimize men’s sexual health and performance. Shockwave therapy is an acoustic wave that, when applied to the soft tissue of the male genitals, results in the repair of existing blood vessels and the growth of new blood vessels. This protocol allows the penis to accept more blood, leading to better quality erections.

How does GAINSWave™ work?

GAINSWave™ therapy utilize a technology known as shockwave therapy that helps promote healing and growth to optimize sexual performance. This therapy sends acoustic waves into the genitals, and through mild shear stress, trigger a series of biological reactions that result in the release of angiogenic factors. In other words, it promotes the repair of existing blood vessels and the creation of new blood vessels, resulting in improved blood flow. Better blood flow translates to better erection quality and sexual performance.

What are the benefits of GAINSWave™ therapy?

By expanding existing blood vessels and generating new ones, GAINSWave™ helps to improve blood flow to the penis and offers men these benefits:

  • Drug Free
  • Non-invasive
  • Surgery free
  • Improves blood flow
  • Improved Erection Quality
  • Harder and More Full Erections
  • Improved Sexual Performance
  • Improved Sensitivity

What is the cost of the GAINSWave™ therapy?

The cost of GAINSWave™ can vary. It all depends on the number of treatments needed to give men the full relief from their symptoms that they need to achieve better sexual health. Typically 6 to 12 treatments are recommended, depending on the severity of symptoms and the patient’s goals. Packages start at $500 per treatment. Keep in mind that the effects of GAINSWave™ last for months, saving thousands of dollars on prescription ED medications.

Are the effects temporary?

The science behind GAINSWave™ reveals benefits lasting up to 2 years. However, patients can continue to receive treatments ongoing as part of the GAINSWave™ maintenance protocol. Compounding benefit not only helps maintain the results, but clients have also reported continued improvement and enhanced sexual performance.

Why haven’t I heard of GAINSWave™?

While shockwave therapy has been in Europe for nearly two decades, it's relatively new to the market in the U.S. This therapy, commercially known as GAINSWave™, is spreading throughout the U.S. and Canada, making its way onto top media outlets such as Men’s Health Magazine and Fox News.

Is it safe?

GAINSWave™ uses an FDA 1 cleared device and is the safest therapy used to improve blood flow, which is a root cause for erectile dysfunction. Throughout the literature on shockwave therapy for ED and Peyronie’s, no significant adverse events have been reported. GAINSWave™ is noninvasive and drug-free.

Are the claims of GAINSWave™ supported with research?

GAINSWave™ protocols were developed from the science of over 40 clinical research studies supporting the effectiveness of shockwave therapy for sexual health. You can read more here.

How is GAINSWave™ different from other ED/Performance enhancing treatments?

What separates GAINSWave™ from other ED treatments is that it’s completely safe and noninvasive. Another key differentiator for GAINSWave™ is its long-term effects. By addressing the root cause of ED, reduced blood flow, GAINSWave™ prevents patients from resorting to consistent medication use, or dangerous surgeries. Couples can now reclaim their spontaneity with lasting results that are not dependent upon a pill to kick in.

Who uses GAINSWave?

GAINSWave works to treat the symptoms of erectile dysfunction and Peyronie’s disease for sufferers of both conditions as well as men just looking to improve their sexual performances. The GAINSWave should not be used on patients with active prostate cancer or with penile implants. Talk to your doctor if you have any of these conditions or are on anticoagulant therapy.

Alright guys, I know that was a lot so take a few minutes to really let it all sink in. Go back and read it again to make sure everything makes sense. Remember, if you have any questions or comments, just let me know.

You can check out the podcast with Dr.Gaines here

You can learn more about GAINSWave Therapy here

Thank you so much for reading!

 

How to Find the Right Personal Trainer for You

Choosing the right trainer for you is both a very big and very personal decision to make. In order to ensure that you are able to get the most from your training sessions, it’s crucial for you to know exactly what kind of questions you should be asking both yourself and your possible new trainer, as well as making sure that this trainer is the right fit for YOU!

 

First: Why Do You Want a Trainer?

Before you get started and commit to programs and training schedules, is this even what you really want? Be honest with yourself. What are your reasons for wanting a trainer? Is it to have someone who will hold you accountable for seeing workouts through, and give you that extra push?

If your main reason for wanting a trainer is to have that person who will help you achieve the results that you haven’t been able to reach on your own, make sure you are prepared to ask your trainer about how he/she plans on pushing you (safely) to improve both your health and fitness conditions.

How will they challenge you to leave that comfort zone of yours?

 

Finding YOUR Trainer:

Today, you can find personal trainers just about anywhere! The most convenient and common place to find them would be your local gym. Or if you prefer to work out at home, there are even private trainers for that who will bring the gym to you. Narrowing down your preferred space to work out, will narrow down the amount of options you have and can start you on the path to finding the right trainer for yourself.

Be prepared to do a little research! Ask around. Look for reviews online. Check them out in action at the gym.

It’s important to make sure that your trainer is qualified to work with you before starting anything. Look for trainers with certifications in: NSCA (National Strength and Conditioning Association), ACSM (American College of Sports Medicine), NASM (National Academy of Sports Medicine), ACE (American Council on Exercise), or ISSA (International Sports Sciences Association).

Once that is all out of the way, plan some time when you can sit down with them and ask them some of the following questions:

  • What kind of clients have you worked with in the past? What were their results?
  • Do you have liability insurance?
  • Do you offer a free consultation? Fitness assessment?
  • What are your rates/session lengths/cancelation policies?
  • Do you have an adaptable schedule?
  • Do you have the experience needed to address any special needs or health conditions I may have?

You will potentially be spending A LOT of time with this person so don’t be afraid to ask them direct questions when it comes to their coaching styles and motivation techniques. Some people want to be pushed to the max by a drill sergeant type while others prefer just positive encouragement. You must be up front from the beginning as to which you prefer. You want a trainer who is going to fit your personality and motivation styles.

It is better to know all of things now rather than setting yourself up with the wrong one in the end.

 

Other Things to Consider:

  • If you have a medical condition, make sure that you are checking with your doctor first if starting a training program is even safe for you! Once you are cleared, be upfront and honest with your trainer about ANY and ALL medical conditions that may pop up during your training. They may have experience working with said conditions, and can offer special exercises that could help relieve symptoms. A good trainer will be willing to work with and around any pre-existing conditions. Do not hide these from them, as this will take away from your chances of succeeding!

 

  • Don’t just settle on the first trainer you come across. TAKE YOUR TIME! Look around a little. You are putting your well-being into another person’s hands, this is kind of a big deal! You have every right to be a little picky in your final decision. These people want the best for you as well, so they will totally understand.

 

  • PICK YOUR GOALS FIRST! This will help you to determine if the trainer you would like to pair yourself up with is the right fit for you. Your goals are what will determine the type of trainer you need.

 

 

Spotting a GREAT Trainer:

  • They listen to you COMPLETELY! They should take the time to get to know you, your goals and your needs.
  • They ask you about your nutrition.
  • They set proper expectations and help you meet each step along the way
  • They must practice what they preach!

 

It is important to find that person who will take you and your training seriously. Remember, your new trainer works not only with you but FOR YOU! Do not settle for a program that doesn’t match YOUR needs. You are paying for someone’s attention and expertise, so do not be afraid to speak up if something isn’t working for you. It is important to find that person who will take you and your training seriously.

 

**Remember, finding the right personal trainer is a big decision to make! They may not do the work for you, but they will be there every step of the way of your journey, pushing and encouraging you. Have proper expectations, be willing to the put the work in, and be prepared for an overall awesome experience!

The First Ever, Life-Changing Fit2Fat2Fit Cruise

Guess what???

On October 23rd I will be hosting the first EVER Fit2Fat2Fit Cruise! I'm so excited for this. It's gonna be so much fun meeting y'all in person, while on an incredible cruise.

We have a TON of fun stuff planned and I’m too excited to keep this to myself, so I had to share this with you guys now.

Dates: October 23-27, 2017

It’ll be a week of group fitness classes, nutrition seminars, private events, excursions and so much more, all while cruising in the Caribbean =D!!!!!

Not only will you return home relaxed, stronger, FITTER, and with complete confidence for the next steps of your health and fitness journey, but you will also meet some like-minded people, have a chance to receive private coaching from me, and have some much needed fun.

Work will always be there.

Stress will always be there.

Commitments will always be there.

But opportunities like these, don’t come often.

We always say we’ll do something fun, or take a vacation, or get serious about our health SOMEDAY. But that “someday” never comes if you don’t MAKE.IT.HAPPEN. On this cruise, you’ll be able to accomplish ALL of that (fun, vacation, get serious about your health and fitness) all in one place, with me by your side.

No more “someday”.

TODAY, is THE day.

This event is already starting to book up, so reserve your spot now. This is your opportunity to receive coaching and support from me, in a friendly and relaxing environment, while being surrounded by people just like you.

Make “someday”, TODAY!

Click here to learn more.

Go Big And Stay Home: Equipment For Your Own Home Gym

Hey guys!

 

Today I want to talk to you about the awesomeness that is Home Gyms.

 

While I like to visit my local CrossFit gym on a regular basis, I totally get that going to an actual gym isn’t always for everyone. Working out from home has a lot of advantages. You don’t have to deal with membership costs, working out in a crowded space, not having certain machines available, uncleaned equipment, driving to and from the gym…it could even be that you just don’t have the time to get to the gym during the day due to work, children, and just, you know, LIFE!

Or maybe, you already have that gym membership but there are just some days when you’d rather not leave the house.

That’s what is so great about having your own home gym; aside from saving yourself some money, having one means that you really won’t be able to come up with too many excuses to skip your workout. And when it’s your own gym, you can do whatever you want, at any time of the day, all from the comfort of your own home!

By creating a home gym, you are creating a safe and open space for yourself.

 

So in this post, I’m going to share some essential equipment for your home gym, as well as bonus items that help take it up a notch.

 

7 Essential Pieces of Equipment, Their Benefits, & What To Buy:

  1. Mat: There are a few things to think about when choosing an exercise mat. You want to make sure it doesn’t tear, shred, or slide easily. A good exercise mat may be expensive at first, but the pricier ones usually come with a lifetime warranty, and are well worth the money because they’ll last forever, and can take the beating you give it during high intensity workouts, dropping weights on them, using them as padding for kettlebells, etc. Kharma Khare mats fit the bill. No break in period required, no slipping, and can handle the wear and tear of any workout.

 

Dumbbells: Whether it’s free weights or adjustable dumbbells, these are a basic and must have pieces of equipment. They can provide you guys with huge range of exercises, be incorporated into other exercises (like squats!), and grow with you as you advance in your fitness levels. Find the adjustable dumbbells here and find a great brand of free weights here

 

Resistance/Power Bands: These bands are awesome and challenge your muscles in ways that dumbbells can’t. They improve your balance, reduce joint pain, activate certain muscle fibers, improve speed of movement and make your body more elastic. They are lightweight and awesome for portability and travel. There a few different type of bands. Check out the loop bands here. You can find a complete set of stackable resistance bands here.

 

Jump Rope: Jumping rope is a GREAT calorie burner! Just 10 minutes of skipping rope is about equivalent to running an 8-minute-mile. It’s great for cardio and conditioning, and is a super effective piece of equipment to include in your gym, and just like the resistance bands, it’s portable and great for travel.

 

Kettlebells: If you want to get really serious about your fitness, and have a great home gym set up, you need some kettlebells. What’s so great about using a kettlebell is that it involves the whole body, making a workout just as good as if you had been on a machine. If you had to pick one piece of home equipment to use to stay in shape for the rest of your life, make it a kettlebell. Kettlebells help improve your muscle tone, body composition, and overall strength. They can even help to strengthen your tendons and ligaments, which overtime will make your joints tougher and less-susceptible to injury. Kettlebells are not exactly cheap, but they are indestructible, and will last you forever. Start with a medium size and when you can, get a heavy one for lower body workouts.

 

Stability/Swiss Ball: These things are great for adding some fun and challenge to your moves! Exercising with these can help you to gain good overall muscle tone for your entire body and improve your core stability, posture, and muscle balance. The stability ball can even help with rehabilitating back, hip, and knee injuries.

 

Foam Roller: Most people skip foam rolling or the cool down part of a workout, and yet, this is just as important as the workout itself. A foam roller is used to inhibit overactive muscles by working on your mobility and benefits your body by avoiding the cross linking of your fascia. Fascia is a fibrous layer of connective tissue which surrounds all of the muscles in your body. And without keeping things mobile and loose, this tissue can begin to bind to your muscles and nerves, causing your normal movements to become tiresome and even causes you some pain. Foam rolling increases blood flow and can even act as a form of self-massage. This piece of equipment is great for those who particularly tight muscles or suffer from severe trigger points, and is an essential component of a balanced workout.

 

 

6 Non-Essential But Pretty Awesome Additions For Your Home Gym

You can get so much done with the equipment mentioned above. It really is all you need to get in a great home workout. But, if you’re looking to take things up a notch, are more advanced in your fitness, are serious about getting in the best shape of your life, and/or are looking for a challenge, then the equipment below are great additions to take your home gym from good to GREAT!

 

Pull Up Bar: Pull-ups help to work your entire upper body, especially the muscles in your back, and even your abs and biceps. According to Dr. Mercola, “Your back muscles are also involved, and pullups are an excellent tool for strengthening and elongating those muscles. If you do pullups regularly, you may find that your posture begins to improve. As a multi-joint, dynamic and compound movement, pullups work many muscles all at once.” While you may be only just working up to doing pull-ups, having one of these bars will eventually be one of best piece of fitness equipment you could ever own! If you have the space, here is a pull up stand you can use, but if you have limited space, a doorway pull up bar will be for you.

 

Barbell: According to Mark Rippetoe from Starting Strength, “barbell training is the best way to train for strength. Bar none. Nothing else even comes close to the effectiveness of barbell squats, presses, deadlifts, and the Olympic lifts for the development of strength, power, and muscular size. The reason barbells are so very valuable is that they are the most ergonomically-friendly load-handling tool in existence – they allow very heavy weights to be gripped in the hands and moved directly over the center of the foot. Their extremely adjustable nature allows small increases in stress to be applied to the whole body over the full range of motion of all your major leverage systems; these small increases accumulate into amazing gains in size and strength for many uninterrupted years of progress”. ‘Nuff said!

 

 

Foam Plyo Box: Perfect for people who have bad knees, having a box set up in your home gym is ideal when it comes to doing exercises like box jumps, step-ups, and even squats. For beginners, you may find yourself struggling to maintain proper posture and key breathing guidelines. Using a box can assist with eliminating these issues and even improve your balance; no worrying about falling or tipping over! Using a foam plyo box over traditional wooden boxes helps protect your shins and joints by jumping onto a soft, impact-absorbing surface.

 

Agility Ladder: These ladders look so simple and easy, but do two rounds on them and you will be left breathless! Fairly inexpensive, this ladder helps you to focus on and improve your general quickness, foot speed, eye-hand coordination, and overall body awareness. A study published in the Journal of Strength and Conditioning Research found that agility training is as effective or more effective than traditional military physical training at enhancing physical fitness. According to Will Elson, personal training manager at New York Health and Racquet Club in New York City, In addition, agility training had the added benefit of improving cognitive performance as well, including memory and vigilance. It's a great exercise to force someone to focus, to learn a movement pattern and be able to execute it without looking down… The body is learning something new."

 

Suspension Trainers: These are ropes and webbing which allow you to work against your body weight. They can improve your balance and flexibility, all while building muscle throughout your body. If you include these in your home gym, consider looking into TRX. TRX is considered to be an amazing cardio workout, a resistance and muscle flexibility workout, and helps to improve your balance as well! Suspension training allows you to deliberately change your center of gravity, which challenges your muscles in new and different ways, and provides greater performance and functionality than large exercise machines costing thousands of dollars.

 

Dollar Workout Club: If you want to work out at home, but you don’t know what to do or when, then being part of an online workout service can provide you the guidance and support you need. I co-founded Dollar Workout Club to help take the guess work out of what exercises you should be doing, help you get in shape, from the comfort of your home, hotel, or wherever you may be, with a supportive and caring community. As a hassle-free member of Dollar Workout Club you get: workouts, recipes, and motivation videos that go wherever you go. New videos and content each and every week, access to an extensive library of recipe videos with instruction, monthly live webinars and Q&A sessions, exclusive articles, videos and nutritional information, no monthly gym membership fees or expensive commitment required.

My 6 Month Transformation Program has everything you need to transform your life from your very own home! Check it out here

Alright guys, I hope this information helps when it comes to putting together your own home gym.

And if you’re putting together your gym now, let me know! Always love to hear from you guys!

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