Build A Sustainable Diet With The "3 Day Method"

 

 When it comes to training, it's never the workouts that are difficult for people. I don't mean that the workouts aren't difficult, challenging, or even exhausting - what I mean is it's not hard for most people to dedicate their time to working out.  

 When people hire a coach, they set the dates for working out and they show up. It's rare that I have a client that cancels regularly. Yeah, people like to "complain" about how you kicked their butt, made them sore, and made walking up and down steps the next day their worse enemy - but really, they don't mind. 

 They knew what they were getting into when they signed up for one on one coaching. They knew it would involve setting times to workout. They knew they would be challenged. They knew they were going to be sore. In fact, if they're not feeling challenged, sore, and like they've worked out - then they'll question the effectiveness of their training.

 Nope, the training is almost never the hard part for people. When people come to me for training (or any other coach) they're prepared to workout. But, they're not always prepared to overhaul their nutrition. 

90% of new trainee's have serious hang ups about their food. 

 Ok, I know 90% may seem like a high number - but I'm not kidding. Shit, it might even be more along the lines of 95% in my experience. It doesn't matter what the percentage is, the bottom line is that almost everyone has trouble when it comes to changing how they eat. Excuses are common, and my answers are to the point. 

Excuse:

They think they're eating alright, they think they don't need to change their diet. 

Answer:

They're not. If they were eating alright, then you wouldn't be overweight. 

Excuse:

They think if they cut out excess grains, dairy, and starches that they'll be left with nothing to eat.

Answer: 

They won't, they just need to learn how to not eat like a rabbit on their new diet. There's plenty of websites, blogs, and books full of ideas. 

Excuse:

They travel a lot for work or during they day, there for they can't get to healthy food.

Answer: 

Bull shit. Healthy food is everywhere - they're just being lazy & not planning. Eating well, on the go, requires a little planning. Pack food, make trail mixes, remember restaurants with options you can eat. 

Excuse:

They don't want to give up their daily muffin, bag of chips, or bottle of coke.

Answer:

Grow up. Treats are earned. They need to eat like an adult and take responsibility for what they're putting in their mouth if they want to change their body. 

 I don't have time for excuses. But I do have time for actual problems. I want to talk about the number one problem new clients run into when dealing with their nutrition. What is it? 

The #1 problem new trainees face with their nutrition is over commitment, leading to binge eating, then quitting their diet all together. 

This is all too common. They pay for training, show up to the workouts, get their nutrition plan and dive in fully! They go out, buy all the right food, read all the blogs, try all the recipes, and start losing weight. But something happens ... 

 They spent 1-2 weeks (or more) eating clean, but they start missing the food that doesn't fit into their new diet guidelines. They try to fight the urge to "cheat" on their diet - and they're successful for a while. 

 But eventually they cave and binge on junk food for 2-3 days. When it's all done, they feel like shit and they're often left feeling like this new diet isn't going to work. They don't feel like it's sustainable. Then they end up quitting all together - now this diet is just another that didn't work for them. It's another one to add to the list when they tell friends "they've tried everything" to lose weight and nothing works. 

But they're wrong. 

The diet does work - they're approach was too "gung ho" for a beginner. 

The key to developing a way of eating, that lasts for life, is to create habits. Habits are built over time, slowly. This is where I like to introduce new clients to my "3 Day Method" when they're changing their nutrition. 

The "3 Day Method" For Building Sustainable Eating Habits 

The "3 Day Method" is easy to follow, designed to build lasting habits, and it's flexible for individuals. Here's how the "3 Day Method" works ... 

- Each phase lasts 2 to 4 weeks (depends on the individual). Each person will become comfortable eating within their dietary guidelines at a different rate. When you become comfortable with the first phase, you'll move onto the second phase. When you become comfortable with the second phase, you'll move onto the third phase. 

- It doesn't matter what your cheat meal is - just let it be something you enjoy. 

First phase: 

- You'll eat within your dietary guidelines 100% for 3 days straight. NO CHEATING. 

- The 4th day you can eat a meal that doesn't fit into your guidelines. 

- Keep eating in this pattern

Second phase: 

- You'll eat within your dietary guidelines for 4 days straight. 

- The 5th day you can eat a cheat meal that doesn't fit into your dietary guidelines. 

- Keep eating in this pattern

Third phase: 

- You'll eat within your dietary guidelines for 5 days straight.

- The 6th day you can eat a cheat meal that doesn't fit into your dietary guidelines.

- Keep eating in this pattern.

 That's it! It's easy to follow and gives you time to build up to eating clean for longer stretches of time. The "3 Day Method" is great for improving your eating habits while avoiding burn out. This way you'll do away with binge eating and finally have a diet that works for you. 

 - Tim 

www.TimothyBellFitness.com 

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Quick Thoughts: Who You Are Now

 Who you are today, does not define who you will be in the future. Who you are today, is simply you at this moment in time. It doesn't mean you have to stay this person forever. You can grow both mentally & physically - you can change. You can evolve. 

 It's not easy, but most things worth while aren't. Change takes work, dedication, & introspection. It means taking good hard looks into yourself, performing honest self evaluations, building upon your strengths, & trouncing your weaknesses. It means taking leaps of faith, trusting your gut, & throwing your heart to the wind. 

 If you're over weight and you hate it - change! Make a plan, get a coach, eat well, put in the work & be dedicated. 

You'll change. 

 If you hate your job and you've always wanted to own your own business - change! Save your money, develop a plan, invest in yourself/education, quit, get your business going, & don't look back. 

You'll change. 

 If you're partner is terrible and your depressed all the time - change! Leave them, focus on you & what makes you happy, get a hobby, be selfish for a while, & grow! 

You'll change.

 The trail towards your change (growth/evolution) will be mired with obstacles. Friends may not understand, family may disapprove, & you may need to let go of people. 

 The hardest part - you will doubt yourself at times. 

 But, with hard work, consistency, honesty, & conviction - you will grow. 

 You are not defined by who you are in this current moment. Take action towards your goal, it doesn't have to be perfect. Imperfect action is still action. 

The time is never right - but the time is right now. 

Take flight - don't just be, be great.

- Tim 

www.TimothyBellFitness.com 

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Get To Stepping - 2 Stair Set Workouts For Conditioning

 You don't need any expensive equipment, open space, or even great weather to get in an effective conditioning workout. In fact, you can get it done in your own home, apartment, or hotel. All you need is a set of stairs!

 I'm all about a minimalist approach to fitness, and using what's available in your area to your advantage is a part of that approach. Just about every single home will have a set of stairs, why not use those to your advantage? You're not always going to have access to a gym, a track, or equipment. By learning how to use the stairs as a conditioning tool, you'll be eliminating any of those excuses.

  I've been using stair sets for years with clients to elicit outstanding results, and today I'm going to share two of them with you! The methods I'm going to share with you today are not the only way to use stairs for conditioning, they're just a few of the ways I have used them.

 Yes, I know about stair sprints, and so does everyone else! We've all seen Rocky ... so I'm not including them in this.

 The purpose of this post is to get your mind open to the idea of using your stairs for effective conditioning. This way, you'll be able to get in a quality conditioning workout anywhere in the world. Let's take a look at a few different workouts I enjoy.

Fast Feet

It's called fast feet for a reason! This workout is a simple conditioning workout that only involves the use of one step. It's easy, and I often use it with new trainees due to the low difficultly level. That doesn't mean it's not suitable for the experienced trainee! It's going to rev your heart rate up no matter who you are. I enjoy using this after a strength training workout as a finisher.

How it's done ...

- Step up on to the first step, then step down.
- Repeat this as quickly as possible for 20 seconds
- Rest for 10 seconds
- Repeat this 8x
- Each round alternate the foot your using to step up

The goal is to step up and down as fast as you can, and I do mean FAST! Then rest for 10 seconds before repeating. If you have a railing to hold onto during this workout DO IT! If you slip while you're taking a step it will help prevent you from falling on your face!

Variations ...

- 30 seconds of work/30 seconds 4-8x

The Pilgrimage To Pai Mei's

 In old Kung Fu movies, and the Kill Bill series, Pai Mei was a cruel kung fu master who lived on the top of a tall mountain. The only way to make it to Pai Mei, was to walk up a massive stair set ... only to get your ass kicked at the top. This workout is a much slower form of conditioning, but it's fantastic and basic. I use a stair well for this workout, but home stairs will due as well! Longer stair sets (10 - 20) are best, but short sets can work as well. It's going to be a grind, but if done correctly it will have you breathing hard in a short amount of time.

How it's done ...

- You'll start at the bottom of the stairs
- Walk with purpose, full extension of the knee and hip at the top of each step, squeezing the glutes
- Once you reach the top of the flight of stairs, perform 5-10 face the wall squats (posture squats) at a pace of 4 seconds down, 4 seconds up
- Walk up the next flight of stairs (or if at home, walk down the stairs briskly and then back up them with purpose)
- Reach the top of that flight of stairs and perform 5-10 face the wall squats
- Repeat this sequence over and over for 10-20 mins without stopping

 This can be done with a smaller set of steps (5-6 steps) but I would suggest walking up them, back down, then back up, before performing the squats. This could also be done with step as well, step up and then back down on the one step 10 - 20 times before performing your squats. You could also vary the exercises, you don't need to only perform squats. Push ups, chin ups, and lunges, would also be suitable.

Variations ...

- Add a weight vest
- Use a resistance band for added weight during squats


 - Tim


www.TimothyBellFitness.com 

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Paleo Cacao Nib & Date Cereal!

 This might just be my new favourite breakfast ... or one of my favourites of all time. I'm not even over hyping this, it just might be your new favourite too. 

Said in my best Ron Burgundy "question" voice: This paleo cereal is so easy ... a caveman could do it? Yes, the pun was intended - bite me.

 This breakfast can be thrown together in seconds, no real need for measuring cups. I know I didn't use them! I guess it goes without saying, this recipe is going to be a little loose with the measurements. I was just too excited to get it out to you, I couldn't bother with the measurements. 

Anyways ... make it, love it, tell your family and friends! 

Here's What You'll Need:

- Dry dates 

- Pecans (crushed or whole)

- Cacao nibs

- Almond milk or coconut milk 

Here's How To Put It Together:

- Grab a hand full of pecans and place them in a bowl

- Cut up 6 pitted dates (or more) and throw them on top of your pecans

- Sprinkle a liberal amount of cacao nibs on top of your pecans and dates

- Top with almond or coconut milk, stir everything 

- Eat and have your mind blown away

 Thank me when you're done! 

- Tim

www.TimothyBellFitness.com 

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The Secret To Fitness Success!

With what seems like endless amounts of diets, fitness programs, and brand new fitness fads popping up daily, it can be more than a little confusing trying to figure out what works. You go out and buy book after book on the subjects of fitness and nutrition, but that just leaves you more confused. 

 "Do I eat paleo or vegan?"

 "Should I sign up for CrossFit or hot yoga"

 "This guy said handstands suck, but this guy said handstands are essential."

 It's enough to make your head spin! Even I find it confusing from time to time, and I've been doing this professionally for a long time. Fitness and nutrition are both ever evolving, growing, and changing. There's always new information and studies coming out with science to back them up, that's why a great coach continues to learn constantly! 

But what about you? 

You're not a fitness professional (if you are, this isn't directed towards you) and you have other obligations. You have work, maybe a family, social obligations, and other interests that take up your time. How the hell are you going to sift through the "weeds" in this ocean of fitness and nutrition information? How are you going to succeed towards your goals? 

 You could always hire a professional. That's the best step towards success, they do all the planning, you show up, do exactly what they say and success in almost guaranteed. That is, of course, if you can find a high quality trainer. 

 But what if you simply can't hire a professional coach? Well, fear not my friend! I'm going to lay out a few very simple steps to make this whole process easier on you. They are generalized, maybe vague to some people, but I'm going for minimalism here! Read them and adapt what you need.

1.) Find 3-4 Mentors

 This is really simple. Find 4-5 fitness professionals who's work and life style you enjoy, buy their books, videos, and go to their seminars. Learn as much as you can from these people and implement it into your training. If you love power lifting, follow the BEST powerlifting coaches. If you enjoy bodyweight work, follow the BEST bodyweight specialists. 

 Now, DON"T just go for people who look good! This can be very, very, very deceiving. Just because someone looks good and knows how to train them self, doesn't mean they're a good coach or know how to train others. Look for professionals with credentials and who have a track record of success with people like you. Look for people who's methods, life style, and over all outlook/objective fits what you want out of your life. Find people who's training methods make you feel good, perform better, and fit into your life. 

2.) Find A Diet That Works For You & Eat Real Food!

 There are a truck load of diets out there, and nutrition is crazy and confusing to dive into at first. These methods, for the most part, follow very similar guidelines. Healthy diets all consist of whole foods, this means minimally processed foods. You want to base your entire diet around eating lots of fresh veggies, fruit, nuts/seeds, real cuts of meat, and good fats. Completely avoid (for the most part) sugar, highly processed foods, cake, cookies, fast food, and other crap. 

 Some diets allow dairy and grains, others don't. Some diets don't allow meat/animal products, others do. The idea is to find a diet that works for you, what makes you feel good, lose weight, keep it off, and you can keep up FOREVER! My suggestion is to try eliminating grains, dairy, starchy veggies and see how you feel. If you feel good, keep it up! If you add a little bit of them back into your diet and you gain weight, feel like crap, or have other issues, keep them out of your diet! 

 The last thing I would suggest is track your calories and macros (macro nutrients) and make sure you're eating the right macro ratios and getting the right amount of calories. A great place to start is to eat around 15% of your calories from carbs, the rest from almost equal proteins and fats. Also, don't eat less than 1,800 calories if you're training. There are a lot of resources on the net  about how to track your macros and calories, you can also get an app on your phone to keep track of them!

3.) Be Consistent, Really Consistent 

 Once you've chosen your diet, out lined your fitness goals, and you have mentors guiding you, then it's all up to you. You need to remain consistent! Eat clean at least 80% of the time, stay within your calories/macros, and don't allow yourself to eat unplanned "cheat meals". Stick to your training plan, don't get blinded by flashy new programs, and get your workouts done like clock work. This is where people tend to get it wrong. They start a new program and just as it would begin to work, they switch to a new workout program or diet. This cycle repeats over and over again and they never get the results they're looking to achieve. 

Stay the path, put in the work, and you'll get the results you need!

It may take some tinkering with your program/diet here and there in order to keep progressing. That's ok! In fact, I can guarantee your program/diet will need to tinkered with here and there. You're life will be up and down, your diet/training will have to move with it. The key to this all is being consistent, working towards your goal with clarity of purpose, and not throwing it away on the first mess up or new diet/program that comes your way. 

Do this, and you will find success in your fitness goals! 

- Tim 

www.TimothyBellFitness.com 

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6 Easy Exercises To Ease Back Pain

 Back pain is a common problem faced by many people. It doesn't matter if you're active and training all the time, or if you can't even remember your last workout, back issues can happen to anyone. Back pain can stem from any number of sources, many people experience back pain caused from muscle imbalances. If you're pain isn't the result of a serious accident, a nice place to start when dealing with back pain is to open up the fascia in the back line of the body and stretch out your tight muscles. 

What is fascia and what is  the back line?

 There's giant sheet of "webbing" that runs through out your entire body, wrapping around all of your muscles and tissue. This "webbing" is called fascia, fascia helps hold everything in your entire body together and is essential to effective movement. When the fascia isn't being worked or moved on a daily basis, due to injury or lack of activity, it becomes dense and locked down. When the fascia becomes dense and locked down it impairs your movement, leads to poor posture, and increases your risk of injury. 

 While fascia is essentially one giant web, it has been divided into a hand full predominant "lines" (or paths) through out the body. Each line runs through/around a series of muscles and joints. The back line runs from the bottom of the feet, up the backs of your legs, all the way up the back to the top of the head. Most people tend to be tight throughout the back line, especially those who sit all day. In my experience, just working on opening the back line of the body helps many people deal with their back pain. It's a great place to start! 

The Superficial Back Line 

Opening up the back line!

It will require manual stimulation in order to break down the dense fascia and get it moving again. This means you'll need some serious massage! Don't worry, you don't have to spend all of your money on a massage therapist to get this done! All you need is a lacrosse ball, a little bit of knowledge on self myofascial release, and a little bit of stretching. The sequence in the video should help you break down that dense "locked down" fascia, stretch the muscles of the back line, and help ease back pain you may be experiencing. 

 THIS IS NOT a replacement for medical advice. Please, if you're experiencing serious back pain, get check out by a physiotherapist and doctor to get an expert opinion. 

1.) Roll the bottoms of your feet with a lacrosse ball, each for 1-2 mins

2.) Roll the calves, each for for 1-2 mins

3.) Place the lacrosse ball under your hamstring on a chair, focus on tight points for 1-3 mins each

4.) Roll your back with a foam roller or PVC pipe for 1-3 mins

5.) Stretch your calves, 30 seconds - 1 min per leg

6.) Perform the standing hamstring stretch, 30 seconds - 1 min per leg

- Tim

www.TimothyBellFitness.com 

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Honey Citrus Salad

This just might be one of the best summer salads I've ever made. It's simple, made up of things you might have in your fridge right now, and doesn't take much time at all to make! The dressing is tasty and best of all it's home made so you know you're not eating any nasty oils or preservatives. 

Here's What You'll Need:

- Hand Full of Pecans

- 3 Clementines 

- 2-3 tbsp Goat Cheese

- 2-3 thin whole slices Red Onion

- Romaine Lettuce 

- 1/3 cup  Olive Oil

- 1/4 cup Balsamic Vinegar

- 1 tbsp honey 

How To Put It Together:

Salad:

- Lay the bed of cut up romaine lettuce on your favourite plate

- Top the lettuce with goat cheese, pecans, one clementine pulled apart, and onion slices

Dressing:

- In a blender (food processor, magic bullet etc.) add your honey, olive oil, balsamic vinegar, and 2 clementines

- Blend until smooth

- Pour into small separate bowl or dressing container

- Add your desired amount to your salad and enjoy! 

- Tim 

www.TimothyBellFitness.com 

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Why You Can't Get Toned!

Toning doesn't exist, it's a myth, and doing lower intensity training with light weights and high reps won't give you the look you desire!  Watch the YouTube video above to learn more about what toning really is, and what workouts you should be doing to get that toned look! 

- Tim 

www.TimothyBellFitness.com 

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Don't Live In The Gym!

Your workout should fit into your life, not the other way around! 

- Tim 

www.TimothyBellFitness.com

Golden Morning Drink

 This drink is quick to make, and loaded with benefits! The main ingredient, turmeric, is a powerful anti inflammatory, anti carcinogen, and anti oxidant.  The secondary ingredient, ginger, is also a powerful anti inflammatory, it's improves immune function, and helps with digestion/nutrient absorption. If you're not using turmeric and ginger in your diet then you're missing out on some serious health benefits. Not only is this "Golden Morning" drink great as a morning "tonic" it's also a great replacement for those who are caffeine sensitive. Which means you can enjoy a nice cup of something that isn't tea or coffee, but might just provide even more benefits! Try drink this each day, take some fish oils and vitamin D along with it, and feel the positive difference in your body in just a few short weeks! 

Here's What You Need:

- 1 tall glass of water

- 1/2 tsp of turmeric

- 1 tsp of ginger juice or 1/2 tsp of powdered ginger

- Juice from half a lemon

- 1 dash of black pepper 

- 1-2 drops of stevia (optional)

- Pinch of cayenne (optional) 

How To Put It Together:

- Mix all the ingredients together in a shaker

- Shake the heck out of it for 20-30 seconds

- Pour into your favourite glass and enjoy! 

- Tim 

www.TimothyBellFitness.com 

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The Big Problem With Yoga

 I like yoga, I take classes occasionally and I've even become certified as a power yoga instructor. Yoga has a ton of benefits and it complements strength training wonderfully ... BUT I still have one problem with yoga! The serious lack of pulling exercises in yoga that can lead to muscle imbalances and shoulder issues. Check out my video above for more detail! 

- Tim 

www.TimothyBellFitness.com 

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Iced Sparkling Americano

I love coffee! If you do too, then I have a special treat for you today. I drink this all the time, it's one of my favourite summer drinks. Actually, it's probably one of my favourite drinks of all time! It's so simple, you can make it at home or you can get it to go a just about any coffee shop. However, it does require that you put it together yourself if you get it from a coffee shop. Check out the video above to learn how! 

- Tim 

www.TimothyBellFitness.com

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4 Techniques To Instantly Improve Your Handstand

 If you're having trouble keeping yourself balanced during your freestanding handstands, then you need to read my latest article on BreakingMuscle.com. It's all about 4 simple techniques that will help you maintain your balance and become a handstand master! Take a look at it here.

- Tim


www.TimothyBellFitness.com 


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Paleo Strawberry Banana "Oatmeal"

 If you're missing your morning bowl of oats, then I highly suggest you try this easy recipe. It only takes a few minutes to make, and best of all it uses ingredients you probably have in the house right now! I've posted a recipe for paleo oatmeal on this blog before, this recipe is a little different. The first paleo oat meal I wrote about tastes a lot more like fresh oatmeal, where as this recipe is a little bit more like instant oatmeal. It's smooth, rich, and sweet, making it perfect for those who love fruit or for the kids. This recipe makes one bowl, you can always double the recipe for two.


 Here's What You'll Need:

- 1 Banana
- 5-8 Fresh Strawberries
- 2 Eggs
- 1 tbsp Coconut Milk
- 1 Dash Cinnamon
- 1 Dash Vanilla Extract
- Unsalted Butter


How To Put It Together: 

- Put your eggs, banana, strawberries, coconut milk, vanilla, and cinnamon in a large mixing bowl. Mash them all together. You could also use a food processor.
- Use the butter to grease the bottom of a frying pan
- Heat the pan at a little higher than medium and pour your mixture into the pan
- Stir the mixture around in the pan continuously until it becomes thick and oatmeal like. Make sure to stir the mixture constantly without rest so that it doesn't burn or over cook in any one area.
- Pour the now cooked "oatmeal" into a bowl, top with fresh strawberries, and enjoy!

- Tim


www.TimothyBellFitness.com

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How To Make Bone Broth, And Why You Should!

 In the upcoming months you're going to be hearing more and more about bone broth. You know ... the stuff your grandmother made for soups with the left over bones from your chicken dinners! Bone broth isn't anything new, in fact it's a very old concept. The reason you'll be hearing more and more about it on blogs, websites, and in the news is because of it's outstanding nutritional benefits.

 Bone broth is made by slowly boiling the bones of animals over a period of hours in order to extract not only their flavour, but also the nutrients from the bones, cartilage, and fats. By making and drinking bone broth you'll be taking in a ton of great vitamins, minerals, and nutrients for just pennies. In fact, it would be pretty expensive to buy everything that you got from drinking bone broth in supplement form. Plus, drinking a cup of delicious and warm bone broth is a lot more enjoyable than taking some pills! Bone broth provides a large array of amino acids (Arginine, Glutamine, Glycine, Proline) essential for immune function, recovery, gut health, and healthy joints to name a few. Bone broth also gives your body easy access to magnesium, gelatin, calcium, collagen in a form it can digest without issue.

 Magnesium is very important for recovery for anyone who lives an active lifestyle or trains hard regularly. Most people are lacking in magnesium and could use a little more.
 Gelatin helps with joint health and pain while also provides bone building minerals. Gelatin also helps the body absorb protein and can help with the symptoms of leaky gut.
 Calcium is important for the health and density of your bones. For those who are dairy sensitive, bone broth provides a great option for taking in calcium.
 Collagen is excellent for improving skin health and the appearance of healthy skin. Collagen can also help people suffering from bowel disorders (IBS, crones) and other digestive issues.

 Making bone broth is simple and doesn't even require you to be kitchen savvy! The only thing it takes is patience. Making bone broth can take around 20-24 hours! Trust me, it's worth the wait.

 Here's what you'll need ... 

- 4-6 large beef soup bones raw
- 2-4 pork short ribs or neck bones (optional)
- 2-3 carrots chopped in big chunks
- 2 large onions chopped in half
- 6-7 garlic cloves cut in half
- Salt & pepper

How To Put It Together ... 

- Place your chopped veggies in the bottom of a large pot or slow cooker
- Take your bones and place them on top of the veggies in the pot
- Fill the pot or slow cooker with water until full and the water covers everything
- Heat on low until the water begins to rumble
- Remove any scum that rises to the top with a spoon, these are impurities you don't want
- Leave it to simmer for 20-24 hours on low
- Once the 20-24 hours is up, scoop out all the solids with a spoon and filter the broth strainer
- Salt and pepper to taste
- When the broth has cooled enough, place the pot into the fridge and allow it to fully cool off
- A hard layer of fat will form on the top of the broth, remove the fat and throw it out
- You'll now be left with a big pot of "jello like" broth, that's what you want! Warm up a cup in a pot      and enjoy!
- You can keep it in the fridge for up to 7 days
- You can also freeze it in individual servings to keep it for up to 6 months

 There you have it, simple and easy to make bone broth! In a few hours you can be enjoying a nice cup of your own and being doing something your body will love.

-Tim

www.TimothyBellFitness.com

A New Year, But Not A New You!

 It's that time of year again! Endless amounts of people take to their Facebook, Twitter, or Instagram and declare their set of New Years resolutions. Maybe you're one of them! More often than not, one or more of these resolutions have to do with losing weight, looking better, eating well, attaining some kind of new fitness skill / PR. Then it's usually followed up with that oh so original saying (sarcasm) "It's a New Year, Time For A New You!".

 Stop, just stop.

 Yes it's a New Year, but there is no "New You" and you didn't have to wait for the New Year to actually make a change.

 It's great that you're looking to make changes in your life for the better. It's an excellent choice to take control of your life and start training with purpose, eating whole foods, and assessing your weaknesses. But it's going to take more than the year changing over to a new one on a calender to make you follow through on those promises to yourself.

 Ever wonder why so many people say they're going to lose weight, watch what they eat, drink less, and at the end of the next year they're still where they were last time? It's because New Years resolutions don't work and they're just a sexy fantasy. Seriously, do you really think your whole prospective on life, work ethic, and bad habits will all do a 180 as soon as the clock strikes midnight? No, of course you don't! So why lie to yourself? Why wait until midnight on a certain date to start?

 Real lasting changes are made by following small steps, laid out in a realistic action plan, with a clear goal in mind. Bad habits are not cured over night, and new positive habits are not formed in a week. It takes consistent effort, will power, and some times a little sacrifice to create lasting change.

 Every single day you wake up is a chance to start on the path to better habits. Every single day could be a step in a better direction. You don't need to wait for anyone or anything, you can start right now. Rome wasn't built in a day, and neither are real lasting changes in your life.  Best of all, they don't have to be that difficult and you don't have to set lofty goals at first, start small.

 For example, you need to lose weight but you're diet isn't so great, you're not training often, and you drink too much. Start small by committing to training 2-3 times per week. Plan on having only 4 "cheat/reward" meals a month. Commit to only allowing yourself 4 drinks per week or try 2 weeks without any alcohol. Work towards those goals diligently and meet them. Then step it up a notch. Commit to training 3-4 times per week, only have 2 cheat meals per month, and avoiding alcohol for 1 whole month. Meet those goals, and then set new ones, bigger ones, better ones ... but still manageable.

 Small changes, adjusted over time, make the gap towards your goal a more manageable feat. This makes your goals a reality. This is how you start becoming a much better version of you ... not a "new you". Don't lie to yourself, stop feeling terrible, and start acting on your goals now. Make the changes, put in the work, track your progress, and set small goals. Reach those goals, conquer them, and move onto new things. Do this, and you'll love where you are next year when everyone else is still making excuses and new "resolutions".

 If you're unsure of how to start, where to start, or you need help achieving your goals, there are always options. Seeking out professional advice and guidance from a skilled fitness coach is a great place to start.

"Today is victory over yourself of yesterday. Tomorrow is victory over lesser foes." - Miyamoto Musashi 


- Tim

WWW.JUNGLE-FIT.COM

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Jungle Fit Online Personal Training 

Tired of not getting results? Looking for expert advice and coaching? Try Jungle Fit Online Personal Training and work with Jungle Fit founder Timothy Bell personally. 

Click to learn more about Online Personal Training. 

Golden Turmeric Tea

 If you're not adding a little bit of turmeric into your diet, then you're missing out on a whole ton of benefits. Turmeric is a spice commonly found in middle eastern dishes that provides a warm aroma with hints of ginger and orange. It's a powerful anti oxidant, anti inflammatory, and may have anti carcinogenic properties! One warm and very tasty way to get a little into your diet is by enjoying a nice rich cup of "golden tea"! It's perfect for the winter season and takes just a few seconds to make.


 Here's what you'll need ...

- 1/2 cup of coconut milk (full fat)
- 1/4 or 1/2 cup of water (depending on your taste)
- 1 teaspoon of turmeric
- 1 teaspoon of cinnamon
- 1-2 teaspoons of maple syrup (or stevia drops to taste)


Here's how to put it together ...

- Take all of your ingredients and mix them together in a small sauce pan
- Warm the ingredients on the stove top until they're warm
- Use a hand blender to blend it all together or pour the mixture into a blender and blend for a few seconds
- Pour the mix into your favourite mug and enjoy!
- This makes one small cup, double the recipe for a larger one


- Tim

WWW.JUNGLE-FIT.COM

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Conquering The Chin Up EBook 

By following this simple program and 10 logical progressions, you'll quickly build towards getting your first chin up! No bullshit or filler, this book is all business.

Basic Daily Routine For Big Results

 Even on a non-training day it's still important to move and have a basic mobility, movement, and structural routine. The right daily routine performed in the morning will help prepare your body for the days demands, energize you, improve your mobility/flexibility, and help maintain a functional body for life. This routine doesn't have to take a long time, 15-20 mins  is enough time for just about anyone. Your routine should include a good mix of joint mobility, dynamic stretching, shoulder mobility, squat mobility, breathing exercises, and foam rolling.

 The daily routine should be thought of as a maintenance and preparatory activity designed to help improve your over all well being. It should help balance your body, alert your mind, regulate your breathing, and warm you up. Don't think about it as a workout! It's important to balance your actions. Your workout is a stress on your body ... it's hard. Your daily routine should help relax and loosen up your body ... it's soft. You should use the time during your daily routine as "moving meditation", a chance to prepare your body and mind for the world outside.

For example, my morning routine goes a little something like this ... 

- Wake up
- Drink 1-2 large glasses of water
- Make coffee with butter & coconut oil
- Drink coffee at standing desk while checking social media, emails, and other news while taking time for my body to get used to being awake
- Take fish oils & vitamins
- Put on music, pod casts, or other back ground noise (it helps me relax) and begin my movement routine
- Roll various parts of my body with a small ball (tennis or lacrosse ball)
- Run through a basic joint mobility routine
- Perform a squat mobility routine
- Perform a shoulder opening and scapula mobility routine
- Hang from my pull up bar moving from various active hangs to passive hangs
- Stretch any areas that feel particularly tight
- Begin the rest of the day!


 Try giving a basic routine like this one a go every day for 1 month and notice how you feel! By making a small change and adding a basic routine to your every day life you'll be amazed by how your body responds. Check out the videos below for examples of a very basic joint mobility routine, squat routine, and scapula mobility routine.

Joint Mobility Routine:

Squat Routine: 

Scapular Mobility Routine: 

- Tim

WWW.JUNGLE-FIT.COM

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Jungle Fit Online Personal Training 

Tired of not getting results? Looking for expert advice and coaching? Try Jungle Fit Online Personal Training and work with Jungle Fit founder Timothy Bell personally. 

Click to learn more about Online Personal Training.