THE SUPERSET COMBO YOU NEED TO DO

Check out this two move combo that will torch fat and calories, build muscle, and enhance athleticism.

5 Reasons Why Business Owners Are Better Customers

Being a business owner has really changed my perspective over the years. I definitely look at things a lot differently than I used to.  When I was just a consumer, let's just say, I didn't care as much, nor did I analyze nearly as much as I do now.

For purposes of this article, let's not generalize. Let's talk about ground-up entrepreneurs who busted their tail to get to where they're at and whose bottom line is more about making a difference than making money. I'm not sure greedy business owners who had things handed to them and only care about one thing, would hold this same mindset.

With that I give you 5 REASONS BUSINESS OWNERS ARE BETTER CONSUMERS:

1. WE'LL HELP CLEAN YOUR PLACE FOR YOU.

We know how it is. Someone has to clean the place. I won't throw wads of straw wrappers on the ground anymore at a restaurant, or paper towels on the ground near the urinal. They're not going to pick up themselves. I try to clean up our restaurant booth as much as possible, make the bed before I check out from the hotel, and fold the clothes back on the rack at the department store after trying them on. I want to leave your place the way I found it, because I know how hard you're working to keep it that way.

2. WE REALLY, REALLY, REALLY APPRECIATE YOUR DONATION.

We don't expect it. We know you get asked a lot. We know that people get mad if you aren't able. It's ok if you can't, we know you don't have to. And if you do, we don't take it lightly. We are truly grateful for any bit that you can offer. Now to companies that don't do it at all, well shame on you.  It has to be part of our mission to serve our communities. We have always found that even if it's not in the budget, when you give, it will always come back full circle. And even if it doesn't, you still do it anyways, because it's not about you.

3. WE RESPECT YOUR COSTS.

Except for a place that sells jeans for a ridiculous $200 a pair, within reason, we understand your expenses. Just because you have brick and mortar doesn't mean you're rolling in the cash. I remember thinking that if you owned a business then you must be rich or something. Then I found out that just to rent an open warehouse facility costs $3,000/month, on the low end. I learned that plaza store fronts are paying anywhere between $5-$20,000/month just to keep their sign on the front of the building.  I understand why a cheeseburger might cost $10 now. Because if you want quality ingredients and substance, you'll pay for it. If not, you can go down the street to McDonald's, and you'll get what you paid for there. #dogfood

4. WE WOULDN'T WANT YOU TO BE OPEN 24HRS, YOU HAVE A FAMILY TOO.
Chik-Fil-A isn't open on Sundays, and they're not having any issues with business. A lot of stores close at a reasonable hour, and they're making it work. One of the biggest problems we have in this country is the lack of family structure. And it's because people are working their lives away. Let's not contribute to the problem. If you don't have to be open all hours of the night, and especially on holidays, we don't mind if you keep your doors closed and your employees home with their families. So if you are open, and I do make that trip at 3am to grab something, you better believe I'm going to pay homage to you for it.

5. WE KNOW CUSTOMERS AREN'T ALWAYS RIGHT.
The old adage is not true---customers aren't always right. So when we're in this role, we don't act like we are. People feel so entitled. If I go out to eat, it's because I didn't want to make dinner. I'm not going to throw a fit if service is bad. If you messed up my order in the drive-thru (I mean, when I used to go through drive-thrus), I'm the type of dude that will just go back around and place a new order, or suck it up and eat what you gave me. Unless it's a huge deal, I'm not going to complain, and especially not make a scene. Constructive feedback of course, but in a genuine way. Humans are humans. They mess up. We all do. We can't act like we don't make mistakes. If something were terrible, or keeps happening, I just won't go back to that place anymore. And if you're providing great service and an awesome products, but it's not my style, I'm not going to complain and act like you should change something to appease me. I'll applaud you and go find services elsewhere.

These are just some thoughts that I ripped from the top of my head. As always, I'm not saying I'm right. And I'm not saying you're wrong if you don't agree with me.  This may have done nothing for you other than change your perspective. But you know what I say, once that changes, so does your life.

It may just be an absolute game-changer for you, and your appreciation towards others who serve you.

#Itsnotaboutme,
Coach Theo

THREE STRETCHES I WANT YOU TO DO POST WORKOUT

I want to give you my take real quick on stretching. It's super important. Active stretch (movement-based) before a workout. Static stretch (holds) after a workout.

Even though stretching is important, none of us like to spend time on it. And we don't have time to hit everything in our 1-hour classes. I run you through active at the beginning, but I leave post workout up to you. Ideally, if short on time, I would go straight to the foam roller and hit back, hamstrings, IT bands, and quads. If you have more time, here's three stretches I would hit to get the most bang for your buck.

3 POST-WORKOUT STRETCHES TO SAVE ON TIME, BUT HIT A LOT AT ONCE:

1. LUNGE REACH HOLD.
*keep your back leg straight, keep the front foot flat.

2. DOWNWARD DOG POSE.
*push your chest to your knees, push your heels to the ground to stretch your calf muscles.

3. PIGEON POSE.
*you may not need to go too far to feel this one.

QUIT MAKING NUTRITION SO DIFFICULT, A MUST READ

I don't talk a lot about nutrition anymore.

It can be complicated.

EveryBODY's different.

It always depends.

And people like to make it way more difficult then it needs to be.

So now, I just let other people take over the conversation.

Like this awesome seminar I just watched.  This is probably one of the best videos about nutrition that I've ever seen before. Talk about saying everything that needs to be said, and saying it in the simplest way possible.

John Berardi (PHD, CSCS) is top of the line when it comes to nutrition. He knows the science behind it, he's got the experience, he's one of the only top dogs that I follow regarding performance nutrition. What I love about him though is how simple, practical, and straight-forward he keeps his stuff.

He is the founder of Precision Nutrition and recently posted his seminar titled HOW TO FIX A BROKEN DIET on his site. You can watch the full video yourself if you want, but I know you probably don't have 45 minutes to spare. So below, I've broken it down for you. *ALL credit goes to John Berardi. This is his information that I'm relaying to you straight from his seminar.  I just thought it was so powerful that everyone needs to hear it.

Some of my biggest take-aways are below, including some commonly asked questions that he breaks apart, and ONE ACTION STEP that you can do today that will make a huge difference in your life.

1. STOP TRYING TO MAKE SO MANY CHANGES AT ONCE.
We do this a lot. We get hyped up about transforming our diet. Then we go search the internet and find numerous Top Ten Shred Lists, and we compile a huge list of 30 things to do all at once.  We follow the newest nutrition fad. We try to find meal plans. And in reality, none of this works.....well at least not permanently.  After a few weeks or months, we're done.  Berardi says just start with a "FEW THINGS WITH BIG IMPACT." One of which I'll share in a second.

2. "FIRST, REMOVE RED FLAGS AND NUTRITION DEFICIENCIES."
Some of us aren't even eating real food or the right amount of food to begin with. It's always good to get some blood work drawn to test for any deficiencies.  Many of us are deficient in vitamin D, B's, iron, calcium, omega 3's, etc. A simple deficit that many miss is adequate hydration. Some just simply don't drink enough water. Look at your diet, analyze some of these warning signs, and start there.

3. DON'T COUNT CALORIES.

4. USE THESE VISUALS FOR EACH MEAL (I LOVE THIS!).

5. KNOW YOUR BODY TYPE.

6. USE THESE GUIDELINES PERTAINING TO YOUR BODY TYPE FOR EACH MEAL.

7. SHOULD YOU EAT EVERY 2-3 HOURS? OR SHOULD YOU EAT 2-3 MEALS PER DAY?
Science doesn't prove either way. It's basically whatever you prefer.

8. WHAT SHOULD I EAT POST-WORKOUT?
On hard workout days, like when you come to FMU, you can add some extra starchy carbs to your diet, good right after the workout.  Also supplement with some BCAA's if you want, and a shake that includes 15 grams of protein and 30 grams of carbs per hour of exercise. Notice how your post workout shake NEEDS CARBS!

9. LASTLY, WHAT'S THE ONE THING YOU CAN DO EVERYDAY THAT WILL MAKE A HUGE DIFFERENCE IN YOUR LIFE? 

So, if you didn't change anything else in your diet, do this, and you'll reap some awesome benefits. Why? Because you're at least giving your body some essential vitamins, minerals, and nutrients that it needs.  Your energy, focus, and metabolism will thank you for it. 

Here's Berardi's Super Shake recommendation, but he said to feel free to mix in any types of fruits and veggies that you enjoy.

SUPER SHAKE

• 1 cup of almond milk
• 1 cup of ice
• 1 cup of frozen berries
• 1 cup of spinach
• 1 scoop of protein powder 
• 1 tsp of fish oil

And with that....

• Wash down one multivitamin capsule.
• Snack on a handful of mixed nuts.

Hey, there you have it. Some simple yet profound things to get your gears turning.

In his top-notch seminar, Berardi didn't talk about any low carb or Paleo diets.

He didn't tell you to intermittent fast or only eat during certain times of the day.

He didn't try to give us some scientific, intricate meal plan to follow.

He emphasized the entire seminar to keep it simple and make some solid changes that will have a huge impact.

The last two things he discussed that are extremely important were:

• Observe progress carefully. Adjust intake as needed.
• Do all of this consistently and long-term first, before adding any new strategies.

You know what's funny about nutrition? Usually you know what you're supposed to do.

You're just not doing it.

A small percentage of people will stay disciplined enough to.

Make it into that group.

Be disciplined, be consistent, and get after it today.

It may just be an absolute game-changer.

It's not about me,

Coach Theo