MAKING YOUR BODY A BETTER PLACE TO LIVE

Individuals

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Nutrition OS Week 8 – healthy places

nOS-Healthy Places

Hierarchy of Carb

nOS-Hierarchy of Carbohydrate

modular meals

nOS-Modular Meals

The Secret To Weight Loss

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Weight loss ultimately comes down to calorie intake.
If you burn more than you consume, you’ll lose weight…period.
Does that mean you have to track calories to lose weight? Nope.
But it does mean that you have to be in a caloric deficit, whether you track calories or not.
Low carb – it works because when you consume very few carbs, your calories will likely be lower.
Paleo – it works because when you cut out processed crap, your calories will likely be lower.
Intermittent fasting – it works because when you decrease the amount of time each day that you can eat (restricted feeding window), your calories will likely be lower.
I could go on and on with 100 different diet strategies. If they lower your calories in some way, they will likely work!
So if your goal is weight loss, change your mindset from, “is this bad for me?” to “is this worth the calories?”
This goes both ways. I love uncrustables but sometimes they aren’t worth the high calories that they contain. By the same token, I don’t love celery, but it’s low calorie and high fiber so it makes sense for me to eat it here and there.
There are no bad foods and there are no good foods. Food is food. All foods have a score (calories).
In order to be successful long term, you’ll eat both high calorie foods that fitness gurus would call “trashy” and low calories foods that the same gurus would call “clean.” But as long as you maintain a caloric deficit, you’ll still lose weight!
Ever stronger!
Coach Levi


https://www.intensitytrainingsystems.com/2022/03/31/2059/

These Things Won’t Change

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This month marks two years since the pandemic gripped the country and forced us to change and adapt in ways we’d never quite imagined.
We were forced to shut down for two months like most of the small businesses in our area.
People throughout the fitness industry were screaming from the rooftops that the business of fitness would be changed forever.
They weren’t wrong, but the vast majority of them were talking about they wrong things.
Almost all of them were talking about all of the things that were going to change.
The recurring theme from the ‘gurus’ is that the days of most people going to the gym are over. Online fitness was where it was at and your only hope at saving your business.
They should have been talking about all of the things that were NOT going to change.
Well, my fitness guru and mentor Pat Rigsby was dead on when he told me and others that most humans need a certain few things to be successful in their fitness journey.
While everyone else was talking about all of the things that were going to change because of the pandemic, he was talking about doubling and tripling down on the things that WON’T CHANGE. They are the very things that we doubled down on here at ITS.
Things like:
✔️ Connection – humans are ‘herd animals’. Most of us don’t do very well when we are isolated for long stretches of time. That’s more obvious now than ever before.
✔️ Community – on some level, we all want to be a part of something.
✔️ Feeling important – We all want to feel like someone genuinely cares about us, our lives, our situations, our wins, our losses, etc…
✔️ Accountability – Everyone needs accountability from time to time. Let’s be honest, virtual accountability isn’t going to work for most people. Trust me, I have proof from the two months that we were shut down…LOL!
Not only did those not change, they became more important than ever.
While some freaky people can navigate their fitness journey without connection, community, accountability and a feeling of importance, the vast majority cannot.
Which of these are most important to you?
If you need one or more of these in your life, we’d be honored to have you as our guest for 21 days completely free with absolutely no strings attached! If that sounds interesting to you, email us and we will get you all set up.
Ever stronger!
Coach Levi

Week of 4.1.2024

Workout A
Equipment Needed: Weights, Walking Space

Walking Lunge
Gun Walk
HS March
Carry (Suitcase or Waiter)
Bear Crawl

35secs on, 15 secs off – 5 rounds

Workout B
No Equipment Needed

Jump Squat/ISO Squat
I/Y/T
HS Walk-Outs
RKC

30 secs on, 15 secs off – 6 rounds

Are you waiting until 2022??

The new year is just around the corner.

Do you have health/fitness goals for the new year?

Want to transform your physique?

Great!

What are you willing to do to achieve the physique you want?

Better yet, what are you willing to give up

Get really HONEST and really CLEAR with your answers to both questions.

Are you willing to drink less alcohol?  No alcohol at all?  Are you dead set against drinking less?  

Are you willing to be consistent at the gym even when it’s not easy?  Thanksgiving week 2022, spring break 2022, 4th of July 2022…are you in the gym? 

Are you willing to give up “starting fresh on Monday?”

Are you ready to eat out less and cook at home more?  

When you’re over-stressed, overworked and under-slept…are you still going to the gym and sticking to your nutrition plan?

This list could go on and on and on.

There are no wrong answers to any of these questions.

You do you.

But your health and fitness results in 2022 will be a direct reflection of how you answer the questions above (and many more) with your ACTIONS…not your words.  

Here’s another mind bender for you and the answer will be very telling of how much success you’ll likely have in 2022: if you’re THAT serious about transforming your health and physique in 2022, why not start now?  You could make LOTS of progress by January 1st, 2022!  Why wait until 2022??

Your answer here will be a really good indicator of how successful you’ll actually be in regard to health and fitness in 2022.    

“It’s just so hard during the holidays”  OR “I’ll make it a priority during the holidays”

“I’m too busy this time of year” OR “I’ll make time to workout and cook at home”

“I have too many Christmas parties to attend” OR “I’ll figure out a way to attend Christmas parties AND make my health/fitness a priority”

Which one are you?

Are you ready to start NOW?

Ever stronger!

Coach Levi

One Percent Better

Screenshot 2021-11-11 11.14.49 AMOne of the more misunderstood aspects of transforming your health and physique is how much time and effort it takes on a daily basis.

Most people assume that it takes a monumental effort each and every single day.  That you have to starve yourself.  That you have to do endless hours of cardio.

Not true.

Don’t get me wrong, it’s going to take some discipline and consistency.  It’s most definitely not going to be easy.

But if you just make SMALL improvements each day and you don’t take huge steps backwards, you’ll be shocked at how much you can accomplish.

I like to think of it in terms of percentages…because you know…I’m a stats geek.

I’m just going to focus on getting 1% better today.   That’s it.  One percent.  Today only.

Don’t worry about tomorrow.

Don’t worry about yesterday.

Don’t try to get 10% or 20% better today.  First, 10-20% actually happening is very rare.  Second, 10% or 20% is a lot and becomes overwhelming to think about for most people.

Just improve the tiniest bit.

If you’re currently super sedentary and eat like a frat boy, go on a walk.  That’s it.  There’s your one percent.

The next day, eat 1 vegetable.

The next day, drink another bottle of water.

The next day, pack your lunch instead of eating out.

You get the idea.

If I commit to getting 1% better today, then 1% better tomorrow, then 1% better the next day, pretty soon I’m 5%, 10%, 20%, 50% better than I was when I started.

In a year, I’m 365% better than I was when I started.   I guess if it compounds over that year it’s actually more but you get my point.

Losing 20, 30, 50 pounds seems overwhelming and futile for all of us at times.

For some, the idea of losing double digit pounds is so intimidating that they never get started.

Well, here’s your green light to get started.

Do something today.  Something that’ll get you 1% closer to your goal.  Something that’ll put a little wind in your sales.  Something that’ll give you your first win.

Don’t try to get it all today.

Get a little today, a little tomorrow and a little the next day.

One percent each day.

Ready, set, go!

Ever stronger!

Coach Levi

P.s. Whenever you’re ready, we would love to help you along your fitness journey.  Claim your two week FREE trial to the right 👉👉👉