Unleash your physical freedom. Reclaim your body and mind from bad habits, restrictive and narrow goals, and unrealistic expectations.

The concept of financial freedom - no longer stressing about finances and not having to trade your time for things you do not wish to do - helps derive useful lessons for health and fitness.

Attaining financial freedom requires discipline. One must define and follow through with hard decisions over a long period of time.

This, though, is the path to freedom. Don't look for shortcuts. And, even if you somehow find yourself with a sudden pile of money, you will only use that money well if you have developed the habits ahead of time.

The first and most obvious steps you must take is to remove bad habits. You have trouble saying no to highly processed sugary foods. You overeat.

Do you feel free when you make these decisions that do not align with your stated goals? Of course not!

Freedom requires some discipline to build virtues (e.g. the virtue of temperance so you can willingly say no to the donuts).

Many of our coaches and clients have followed overly restrictive goals that they bought into. For example, you follow the dictum that physical strength is the most important thing in life.

When you follow this, you will sacrifice your health and get fat to pursue this goal. You will avoid activities you enjoy, such as skiing, swimming, hiking, because this will remove weight on the bar in your next session.

Unless you have a hyper-specific goal or truly believe such a restrictive goal is true, ditch this counterproductive dogma.

Here is another example. You are so concerned with leanness, that your plan (even if you have not said this explicitly) requires you to never eat your grandma's pie again.

Is this really sustainable? Can you avoid every holiday food for every meal forever? Are you really going to eat chicken breast and broccoli every meal.

When you have physical freedom, you can choose in indulge when appropriate, knowing you will not go off the rails and that you can make another choice to get leaner after a vacation or holiday period.

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

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Don't delay your fitness goals - do it now! Complete that rep or set, go for a walk, take your first step. Become the person you want to be.

Taking your first steps and the subsequent steps moves you closer to your goal. Too many people will "start tomorrow" or, once they begin, quit when it gets hard or when the initial motivation wears off.

This is not about a 4, 6, or 12-week diet or workout routine, it is about taking steps that become habits. Lean, strong people do certain things (and avoid certain things) regularly.

You will experience pain and anguish, but if you do not make the change you will still be stuck without your goals (and likely having slid further away from them) and experience pain. Think about people who seek comfort and avoid pain all their lives - does pain not creep up to them eventually?

Andrew shares a story of a workout he did not want to do and almost quit. He ended up turning on the camera, getting over his negative feelings, and the workout actually went pretty well.

Visualize the person you want to be and what that person would do. Alternatively, you may envision what your future looks like if you fail to make the changes you desire.

Don't delay your fitness goals! Start (or continue) today.

PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here.

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• Or email podcast@barbell-logic.com

Building a strong nutritional baseline is the key to sustainable, healthy holiday eating. Don't derail for your health & fitness goals due to the holidays!

Building a nutritional baseline is the ultimate holiday eating hack that let's you truly enjoy special holidays meals and days without totally derailing from your health and fitness goals.

What is a nutritional baseline and how do you build yours?

A nutritional baseline is a normal, habitual way of eating that you do seven days a week that brings you toward your goals. You know how it feels and looks, you know which foods and in what quantities it consists of.

Essentially, you can mindlessly return to this baseline because it is your nutritional normal or your nutritional north.

How does this apply to holiday eating, though?

Those truly special days that you want to enjoy and not track, you should do so.

The surrounding days and really the vast majority of the days during the holiday period, however, you need to eat at your baseline.

For some, the holiday season can go from before Halloween through the Super Bowl. That's getting close to half the year. You cannot eat sloppily for half the year.

At the same time, however, you should be able to enjoy meals such as Thanksgiving or Christmas with family and friends.

Andrew and Niki recommend not tracking on these days (unless you have super strict nutritional goals) but rather focusing on enjoying the food.

Walking after the meals can help.

Remember, additionally, that eating so much that you are sick is not enjoyable. Enjoy the whole process: family, friends, cooking, eating, drinking, and afterwards.

Those in-between days should be at baseline.

Building a strong nutritional baseline can help you reach your health and fitness goals, even during the holiday season.

PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here.

• Niki on Instagram
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• Barbell Logic on Instagram
• Podcast Webpage
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• Or email podcast@barbell-logic.com