Good afternoon CFTP,

I just wanted to do a quick check in this week. After two weeks off, this last week has been awesome to see you all back at work at the gym. It’s great to be back but personally I feel like I have been dragging this past week in my workouts and I have drawn a couple of conclusions to why.

Obviously when you take two weeks off you’re going to lose a step or two in workouts so that is reason number one. Taking a break makes you lag on your return but I already feel like after one week of workouts, I am getting my lungs back.

I think the bigger reason for my lackluster performance this past week has been what I have been putting into my body the past few weeks. It was easy for me to get my butt back into the gym but has been a struggle getting back onto the clean eating train. It’s amazing how much better I feel when I am eating clean.

So, on that note, I am committing myself to all of you that I am going to get back onto the clean eating train starting tomorrow. But, I don’t want to do it alone. I want you all to join me and I want to help us keep each other committed. How are we going to do that?  The best way I know how is for us to know what we all are putting into our bodies. So, if you want to join me on this recommitment to eating clean I want you all to download My Fitness Pal and add me as a friend.

Step one: Download My Fitness Pal and record everything you put into your body.
What is My Fitness Pal? It’s a free app that allows you to record what you eat. It is super easy to use and has millions of foods already entered into the app. You can even scan bar codes! You can even look up fast food restaurants and any other restaurants that you eat at and select the food from there! Start recording now! Even if you don’t make any changes to your diet, start recording and let’s help each other make better decisions on what we eat.

Step two: Change your diet.
Now that you have the app I want you all to get back onto whatever clean eating program you have been on that has worked in the past or try something new. I don’t care what it is but I want you to make a change. For me, I have my macros that I abide by. I have also used Clean Simple Eats… And they have just started a new challenge and have a whole new 6-week Spring Plan out on their website, so that is a good choice as well. I love their stuff and it is run by our own JJ and Erika Peterson, so it has a local connection to some top notch peeps.

Step three: Stay accountable and be honest with yourself.
The only way this works is if you record everything you eat. It’s your food log so why lie? If you don’t want to record it then maybe you shouldn’t be eating it… So record every single thing you put into your mouth. Keeping an exact record of what we eat is very eye opening. As you do this, you will learn a lot about what works for you.

There are so many different ways to eat healthy out there and millions of opinions. I believe that we all have different things that will work for each individual and figuring out what works for each person is a process and takes time to develop the diet that works for you. I also do not believe in crash diets. I believe our goal should be a natural progress of fat loss and muscle gain. Be patient with yourself as you make these changes and make changes that you can commit to for the long term.

Coach Dan