2 Buff Beards Podcast

Is there a trick to making good food choices during the holidays? Managing your nutrition during the holidays can be tough but only because we go into it without a plan.  

Many of the people I know fall apart nutritionally during the holidays. They say, "I can't be healthy this week because I have so many places to go for the holidays and they all involve loads of food". 

Of course when you are thrown into the unknown things will be challenging. I know it will not be easy for you to stay on track with nutrition but it is doable.

You have to remember that this lifestyle is SIMPLE not EASY. 

A mindset is a belief that orients the way we handle situations. Our mindsets effect the way we sort out what is going on and what we should do. Our mindsets help us spot opportunities but they can trap us in self-defeating cycles as well.

In today's episode I dive into how your mindset can can either propel you in the right direction or hold you back from reaching your goals. 

I have had the benefit of surrounding myself with amazing people over my career. Today, I got to sit down with my good friend Kyle Hardwick and we talked about lots of things during this episode. I hope you get something out of today. 

The misinofrmation floating around the internet can be confusing at times. Everything is so black and white to some people because they feel the need to take a side. Then it becomes sort of like tribalism where they launch out a full on attack against anyone who doesn't believe what they believe. Listen, in health and fitness the answer is always somewhere in the middle. On today's episode we talked about a few myths that we often hear and wanted to just give our insight into what we thought about them.

1) Is cardio the best exercise option if my goal is to lose weight?
2) Should I go vegan?
3) Do I need to drink protein shakes if my goal is to lose weight?
4) Should I be concerned about gut health?
5) Do I have to eat breakfast in order to improve my health?
6) Are low carb diets best for weight loss?
 

If you are reading this then you have experienced soreness at some point and time after a hard workout. Do you remember those times when your legs were so sore that you made a stink face getting out of the car? Or when it was hard to sit in a chair? What about the time your arms hurt so bad that doing anything to your hair was just pure agony? 

This soreness is called delayed onset muscle soreness (DOMS). If you’ve been exercising long enough, you’ve probably felt it. Some lifters relish this pain as an indicator of success, but is that really true?

The “No pain, No gain” theory is wrong! At least when it comes to muscle growth. 

Soreness can provide some insight, but don’t use it as a marker for a good workout. High levels of soreness show that you have exceeded the capacity for the muscle to undergo repair. Soreness can alter the ability to train safely, and it may decrease motivation. DOMS is the main cause of reduced exercise performance. This includes decreased muscle strength and range of motion for both athletes and non-athletes. 

So be careful next time you think it is a good idea to push it to your maximum potential just because you think being sore is a great notion. 

Your P.E. teacher lied to you. 

Individuals should consider varying their exercise routines for two fundamental reasons: to prevent boredom associated with doing the same things workout after workout and to consistently progress and not remain stagnant. Research has shown that adding variety to an exercise program can improve adherence.

Keep in mind that doing the exact same workout, day after day is not necessarily a bad thing. Some people enjoy a predictable, consistent routine. They don't mind the possibility of experiencing a training plateau and are content to maintain their health and fitness levels with a comfortable exercise habit. However, many individuals need to push themselves to new levels and try different activities to stay enthusiastic and excited about their workouts. By varying their exercise routines, individuals can not only stay physically challenged but mentally stimulated as well.

The weekday dieter.

That is actually a real thing. I can't tell you how many times I have met someone who eats good on the weekdays and throws everything healthy out the window on the weekends.

If you can only stick to a your diet during the weekdays then you need to rethink your strategy.

Dietary adherence is the most important determinant of weight loss success.

There is no magic formula out there that is going to elicit some special result. I know that there are pills, powders, formulas, and potions out there that some people claim to be weight loss guarantees. But the truth is they don't exist. The one thing that is proven to give the best results is consistency.

Inadequate sleep doesn't make you tough, but it certainly affects your efforts in the gym. While you may be able to "function just fine" on a few hours of sleep, doing so still short changes your body composition goals.

Your rest and recovery is just as important as your daily physical activity. In today's episode we discuss how important recovery is and what you can do to improve it. 

If you don't belong to some category or group when it comes to nutrition then chances are you won't fit in with some crowds. I have always said the conversations that surround nutrition are all wrong. Most diets are practically the same anyways. Why is everyone trying to one up someone else with their nutritional practice. In today's episode we dive into some common myths regarding nutrition and unpack a new way of thinking about the foods you put in your body. 

I love lifting weights. Anyone that knows me and Zac understands that we enjoy our time in the weight room.

It’s not only you versus weights but also you versus your mind and excuses. Each training session not only improves your physique and increases your performance but defines your character as well. Every rep brings you one step closer to getting stronger, both physically and mentally. Lifting weights can teach you a lot of important lessons which apply not only to sports but to life in general. In this podcast, we share with you life lessons we have learned through fitness.