11 Ways to Make 2012 the Best Year Ever!
1. Get More Sleep! Sleep at least 8-9 hours per night. Try to get to bed by 10:30 or 11 every night. They say that an hour of sleep before midnight is worth 2 hours of sleep. There might be some truth to that as our body has an internal clock that works with the circadian rhythm of the universe. Buy nice, expensive sheets, you will be spending 1/3 of your life on them.
2. Get at least 20 minutes of sunlight every day, without sunscreen. If you live in an area without much sunlight year round, take 3000-5000ius of Vitamin D.
3. Eat organic produce and meat. If you can’t afford it, start with grass fed organic ruminants (beef, bison, lamb, elk, deer), wild caught fish, and free range chicken. If you had to choose one, choose the good quality meats first before organic produce. If you drive 30 minutes to an organic farm, it’s cheaper than buying from whole foods. Stock up.
4. Dairy, soy, wheat, sugar, white flour and legumes are inflammatory. Get rid of them.
5. Don’t drink juice, pop, or anything with calories. Drink water and tea, preferably tea without dairy. Vodka and Whisky are okay on occasion 
6. If you’ve plateaued on your training and can’t get any leaner. Practice intermittent fasting. Start by having a bigger dinner early like say 6pm, get to bed early, get lots of sleep, and then have a late breakfast say 10am. Men should aim for 16 hours, women are fine with 14 hours.
7. Turn off the computer 2 hours prior to bed. Blue light messes with your pineal gland and distracts your sleep. Stick to a routine, relax, take a shower, foam roll, read before bed. Do anything but watch TV and sit in front of the computer before bed.
8. Record your workouts. Commit, don’t fall off the wagon. Sign up for a challenge. Complete the challenge.
9. Use compound lifts. They involve more muscle groups, therefore making you work harder, build more muscle, burn more fat, make you stronger. Don’t do 3 sets of 10 bicep curls and lateral raises and bike 20 minutes. Squat. Deadlift. Bench Press. Row. Press. Chin-ups. Don’t know how? Give me a visit.
10. Get better with your body weight. Practice push ups, pull ups, sit ups, handstands, planks, side planks, L-sits.
11. Don’t stress. Have fun. Be around positive people. Meditate.
“I need to lose my stomach fat” <—- My Pet Peeve and What to do about It!
“I want to lose the fat on my stomach.” – this is one of the most common goals I hear from people (usually middle aged 30-50 year olds) and it’s one of my pet peeves. Not because I think they’re stupid but because they’re always looking for a simple solution but you need to do a bit more. When people say that they want to lose the extra fat around their stomach, they are coming from an area of ignorance. Now, I don’t want to come across as a holier than thou, know it all but people really do lack the most basic knowledge on this topic. Don’t look for a simple fix, just do what I outline in this article later on, and work hard. (more…)