![]() Hey Team, I’ll get to the headline here in a moment. My coaching is changing and evolving and will continue to until it settles in right where it’s supposed to. We’re not there yet. Coach Jon is going to work at Orangetheory Plymouth, MN! It’s official with a start date of February 27th. That means availability will be a bit more limited and with a fairly unpredictable schedule (that’ll settle in too), hours won’t be released until possibly the day before. On the scheduling page there is still a spot to schedule a 30 minute check in if you’re a current client. Otherwise, please use the 30 minute nutrition coaching calendar ($69.50). That’s about it for now. If you live close to Plymouth, MN I’d love to see you in the studio sometime. Keep looking for ways to grow. They are all around you! Coach Jon
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Episode 121 - Shape the Path - Engineering Your Environment Making it Easier to Reach Your Goals.2/7/2023
In today's episode Coach Jon talks about shaping the path. How we can engineer our environment to make it easier to reach our goals.
First Session Free!Enter your email to schedule your first 60 minute session of professional coaching with Relentless Courage for Free! Seriously, you'll get an intake form, fill it out and your first session is on us. Thank you!Click HERE to schedule your first session.
In today's episode Jon talks about maybe the most fundamental component to weight management. The first law of thermodynamics.
First Session Free!Enter your email to schedule your first 60 minute session of professional coaching with Relentless Courage for Free! Seriously, you'll get an intake form, fill it out and your first session is on us. Thank you!Click HERE to schedule your first session.
In today's episode Head Coach Jon talks about narrative therapy and how the stories we tell ourselves impact our ability to reach our goals.
First Session Free!Enter your email to schedule your first 60 minute session of professional coaching with Relentless Courage for Free! Seriously, you'll get an intake form, fill it out and your first session is on us. Thank you!Click HERE to schedule your first session.
In today's episode Head Coach Jon talks about The GSPA Model and how we use it at Relentless Courage.
First Session Free!Enter your email to schedule your first 60 minute session of professional coaching with Relentless Courage for Free! Seriously, you'll get an intake form, fill it out and your first session is on us. Thank you!Click HERE to schedule your first session. Are you interested hiring a coach?If so, schedule your FREE 60 MINUTE COACHING SESSION here to see if coaching with Relentless Courage is a good fit and get answers to any questions you might have. Click to Schedule!How To Use Daily Habits To Reach Your Goals
Have you ever sat down and set a goal?
No matter what that might look like there is a process to breaking that goal down into smaller pieces, eventually involving very specific actions. Research shows that one action at a time is actually best. In the Precision Nutrition Master Coach Coursework we learned how to take big goals and break them into daily actions. In order to reach our goals we need to dedicate intentional action to achieving them. They don't just happen on their own. GSPA - Goals, Skills, Practices and Actions
This idea goes from broad to specific. We start with a goal like “not feel so rushed all the time” and give some thought to what skills like “planning ahead” are required to reach that goal. Then, we break the skill down into practices like “make time and plan ahead” or “plan your meals”. Once we’ve gotten it down to the practice level we determine what very clear and precise actions we can commit to taking. For example, if “make time and plan ahead” were the chosen practice, I might decide to "write down my calendar for the next day before going to bed each night". The idea being that as you get more clear on tomorrow’s calendar the night before, you’ve got a win before you even wake up and more time to decide how you’re going to “fit it all in”.
If you're interested in exploring how Relentless Courage might be able to help you identify your most meaningful goals and break them into healthy habits for life, schedule your 20 minute discovery call with Jon.
Are you interested in coaching?If so, schedule a 20 minute discovery call here to see if coaching with Relentless Courage is a good fit and get answers to any questions you might have. Click to Schedule!5 Ways to Avoid Overeating During the Holidays
Whether you gather with family or friends during the holidays, food will likely be at the center of it all. Today, I’m sharing with you 5 ways to avoid overeating over the holiday season.
Give yourself some grace. The holidays are supposed to be a time of love and joy. Don’t sabotage the season by beating yourself up over your eating choices. Have a plan heading into each food encounter, execute as well as you can, evaluate and repeat. If you’d like a coach to help establish a goal and dial in your process, sign up for a 20 minute discovery call with Jon. Are you interested in coaching?If so, schedule a 20 minute discovery call here to see if coaching with Relentless Courage is a good fit and get answers to any questions you might have. Click to Schedule!
How does the average person’s weight change over time? New research from Brigham Young University provides fascinating insights.
In a study of 13,800 Americans, the scientists report that over 50 percent of participants gained at least 5 percent in body weight during the previous 10 years. (Thirty-five percent gained 10 percent or more, and 16 percent gained 20 percent or more.) You might be thinking, ‘That’s not so fascinating.” And you’d be correct: What’s fascinating is when people gained the weight. On average, participants gained the most weight from their 20s to their 30s, and then less in each subsequent decade thereafter.
Do the math, and for the average American, that comes out to a total weight gain of 46.7 pounds (21.2 kg) over the course of adulthood. Why do people gain more weight when they’re younger? The researchers say it’s likely because your metabolism increases when you gain weight. (Larger bodies require more energy to operate than smaller bodies.) As a result, you’d have to increase your food intake (and/or decrease your activity levels) in every subsequent decade to continue gaining weight at the same rate. (Over time, people tend to “settle in” and habitually consume the same amount.) Are you interested in coaching?If so, schedule a 20 minute discovery session here to see if coaching with Relentless Courage is a good fit and get answers to any questions you might have. Click to Schedule!
PMID: 35574515
Tucker LA, Parker K. 10-Year Weight Gain in 13,802 US Adults: The Role of Age, Sex, and Race. J Obes. 2022 May 6;2022:7652408. Image file name: WeightGain.png
You know that saying, “Every step counts”?
It’s actually spot on. In a recent study published in Sports Medicine, researchers found that, for more than 28,000 adults of all ages, every 1,000 daily step increase was associated with a 12 percent lower risk of death from all causes. These findings held true even after accounting for BMI, alcohol consumption, smoking status, pre-existing health conditions, and step intensity. According to the scientists, the benefits began at 2,500 steps and continued up to 17,000 steps. The take-home message: While we’re often told to shoot for 10,000 daily steps, just consistently moving more than you are now can make a meaningful difference over the long run. And after all: If you’re currently taking 3,000 steps, achieving the 10,000 steps “standard” might sound so unrealistic you don’t even bother to try. But could you add 1,000 to start? As this research shows, it’s enough to provide a benefit, and you can build from there. Besides, that’s how lasting change happens: a little at a time. Are you interested in coaching?If so, schedule a 20 minute discovery session here to see if it might be a good fit and answer any questions you might have. Click to Schedule!
PMID: 34417979 Jayedi A, Gohari A, Shab-Bidar S. Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies. Sports Med. 2022 Jan;52(1):89–99.
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