A day of eating…

When it comes to building a healthy lifestyle there’s probably nothing that has a more direct impact than food and the way you eat.

The gyms are full of people struggling to change their physique and there are an awful lot of folks who have a great sleep routine who have the same problem. But you can go on a strict diet without the other two and lose weight.

That’s evidence enough of its importance.

We always tell clients when they start on this journey with us, “It’ll come down to how you eat.”

Here's a typical weekday's food.

Nutrition, LifestyleHenry M. DuboisJanuary 20, 2025Comment

Consistency + Simplicity = Excellence (The Weight That Comes Off Stays Off)

Consistency + Simplicity = Excellence

(The Weight That Comes Off Stays Off)

There’s nothing that brings success faster and makes it last longer than being consistent.

“It’s the little things, done repeatedly over a long period of time that add up to big results.” – Darrin Donnelly in Old School Grit.

Showing up every day and putting in the work will get you anywhere you want to go.

Nutrition, Recovery, Workouts, LifestyleHenry M. DuboisJanuary 15, 2025Comment

Middle Age Health, American Made Strength (The Shortcut Is Not Taking the Shortcut)

Made in America…

Back in the day those three words meant something.

There was simply nothing better.

Great things are achieved through hard work. There’s no shortcut to success in anything.

Resolve to do the hard things and never be deterred and you won’t be able to see far enough behind you to catch sight of those constantly looking for a shortcut to something that can only be obtained through hard work and perseverance.

The fire gets hotter but the steel gets harder.

Workouts, Recovery, Nutrition, LifestyleHenry M. DuboisJanuary 3, 2025Comment

It's Them Sourdough Buns...

We love sourdough bread and for years would go to Whole Paycheck Foods – oops, I mean Whole Foods – to buy their San Francisco Sourdough. I'll teach you how to feed the sourdough starter for future use and bake a fresh loaf of bread for immediate enjoyment. I make Dutch oven bread but you can do it in regular bread pans, on a stone or try anything that strikes your fancy. I’m looking forward to sharing what I’ve put together and hearing what you’ve come up with.

Nutrition, LifestyleEvianne G. DuboisDecember 6, 2024Comment

Stirred-Up ‘Bout Stir-Fry…

Stir-fry is an amazingly versatile meal.Any busy professional knows how difficult it is to balance career and family in this crazy world. We need foods that are quick and simple while being delicious and satisfying. All of these dishes range from pretty quick to really quick depending on how you do them.

Nutrition, LifestyleHenry M. DuboisMarch 18, 2024Comment

DIY Deadlift Blocks

The Block Pull Deadlift is the simplest variation of the Deadlift. Elevating the bar is easier on the back and also allows those with limited mobility or structural issues in the hip to set up in a safe position in order to get the benefits of the Deadlift .I decided to make a set of my own that would elevate the bar to the correct height and also provide some deadening when the bar comes down. These cost me nothing; it’s all stuff I had lying around.

WorkoutsHenry M. DuboisMarch 11, 2024Comment

The Struggle Bus (A Bumpy, Bouncy Ride That Never Reaches Its Destination)

Everyone goes through times where things like work, raising a family or the day-to-day happenings that are part of being a grownup gets old but nowhere does it bother us like it does with health and fitness.

Let’s fix that. We need some strategies that will help us continue down the path we’ve set out instead of what usually happens, which is bargaining with ourselves, then blowing it off.

Lifestyle, Workouts, NutritionEvianne G. DuboisFebruary 29, 2024Comment

The Diet That Won’t Die (The “Diet” Goes On Forever but the Weight Never Goes Down)

Permacut is a term we use to describe a diet that goes on for what seems like eternity while forever failing to produce the desired results.

Instead, let’s carefully build a lifestyle that focuses on healthy habits where we eat foods we enjoy, have a great time with family and friends, go on vacations, enjoy holidays and also learn that making mistakes with all of this is part of life.

Nutrition, Lifestyle, Workouts, RecoveryHenry M. DuboisFebruary 1, 2024Comment

Go Heavy or Go Home (Lift Weights to Lose Weight, Look Good and Live Long)

In our experience – and science confirms it – when it comes to losing weight, building and toning muscle, looking good and feeling like a million bucks, nothing works better than old-fashioned weight lifting. Combine it with a good nutrition program and you’ll get shredded, add lean muscle and flat-out get stronger no matter how old you are.

Workouts, LifestyleHenry M. DuboisDecember 20, 2023

Why We Love You Can't Screw This Up by Adam Bornstein

We love You Can’t Screw This Up because it provides a codified and simply laid out approach to something we’ve always said is critical to your success - developing a system that’s flexible, works for you and doesn’t avoid delicious food, great times, travel and all the things that make life great.

Lifestyle, Nutrition, Workouts, RecoveryHenry M. DuboisNovember 28, 2023Comment

Jacked Up Soup...

Jacked up soup is a quick way to make a delicious soup that’s more than just dumping unflavored whey into something to boost the numbers and works a lot better when it comes to macronutrient content.

Lifestyle, NutritionHenry M. DuboisOctober 24, 2023Comment

Fetch Me a Ham Sammich...

A sandwich that’s quick and easy and a deli meat version of the famous patty melt!

Lifestyle, NutritionHenry M. DuboisSeptember 22, 2023Comment

My Middle Age Is Spreading...

I don’t think anyone who’s made it this far thinks the fabled middle age spread is a secret or a myth.

Take heart because it only takes a few tweaks to change it all and you’ll get far better results than you imagined. It takes less time than you’ve been led to believe and you’ll discover eating food that’s healthy, delicious and works towards your goals is a lot easier than you think.

Nutrition, Lifestyle, WorkoutsHenry M. DuboisSeptember 11, 2023Comment

Our Simply Protein Crispy Bars Review

Portable food, especially snack items, are always popular and a bar that doesn’t have the vast majority of its calories from fat is always welcome. When we saw a bar that fits those criteria and also uses a plant protein we had to give them a try to make sure we were sharing something worthy.

Nutrition, LifestyleHenry M. DuboisAugust 21, 2023

Taco 'Bout Tuesday

If you’ve spent even a tiny amount of time on the phone with me during a coaching call you know Eva and I are multi-generation Texans and that it’s always Taco Tuesday at our house.

We love some Taco Tuesday and we make it work in our calories.

Here’s a quick nuts-and-bolts approach to how we do it including the meal plan with the numbers.

I’m Tired of Eating the Same Thing All the Time…

I’m tired of eating the same thing all the time…

Actually, what you really want is a different flavor.

We’re going to take a look at how to make those easy changes that work toward your goals, provide flavor and variety that never gets old without the complexity variety causes.

When you can eat deliciously on a daily basis, getting to your goal and staying there is effortless. It makes enjoying that cheat meal or the awesome vacation you worked so hard for guilt-free.

Nutrition, LifestyleHenry M. DuboisFebruary 27, 2020Shifting Years Health & Fitness, LLCComment

You Have To Change Your Lifestyle...

Always said with a perfectly straight face and deadly serious tone it’s one of the most commonly used phrases when it comes to weight loss. I’ve been guilty of it many times myself.

But what the heck is a lifestyle change?

You’re smart enough to understand if you want to lose weight, get in shape or build a physique, obviously, you’re going to need to make some changes to reach the goal. All too often, those changes are lumped into the “lifestyle change” category without much thought about what it means and what’s required.

Lifestyle, Nutrition, WorkoutsHenry M. DuboisNovember 20, 2018Shifting Years Health & FitnessWeight LossComment

The Eating Season Is Upon Us...

Overeating on Thanksgiving is common. We can’t control ourselves when we see all that food. Try filling half your plate with turkey, one-quarter of it with veggies and the last quarter with starchy carbs. When it’s time for dessert, choose the dessert(s) you really want, have a sliver of each and walk away. Drink water before and after you eat and you’ll be full but not so stuffed you’re uncomfortable.

Nutrition, LifestyleEvianne G. DuboisOctober 25, 2018Shifting Years Health & FitnessHolidays, AlcoholComment

I'll Sleep When I'm Dead...

If you’re trying to lose weight, making sure you’re getting adequate sleep is one of the easiest and most effective ways to lower stress, control your appetite and keep the hormones controlling hunger and satiety on an even keel. It’s easy to do, doesn’t require anything more than planning and discipline and has positive effects on so many areas of your life.

Lifestyle, RecoveryHenry M. DuboisOctober 17, 2018Shifting Years Health & FitnessSleepComment

Football, Friends & Restaurants...

Food is something that our clients continually struggle with in their fitness journey. Going to restaurants, whether it’s lunch during the workweek, for a family night out or NFL Sunday can be a big challenge.

It takes some work and awareness but it can, and will, be done!

We’re going to live life to its fullest, enjoy great times with friends and family and we’re still going to reach our goals. It’s the secret to how we’re going to stay at our goal weight, reach new goals of fitness and muscle, if we want, while not yo-yoing until we just give up.

Nutrition, LifestyleHenry M. DuboisOctober 14, 2018Shifting Years Health & FitnessEating Out, RestaurantsComment

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