Emotional Eating – Why the next 90 seconds are so important…

MotivationNutritionWeight Loss

Eating, amirite?

You gotta do it. But if you do it too much, then you get fatter than you want.


What happens when you feel compelled to eat outside of what you know is appropriate for you? What happens when you eat as a response to stress or unmanageable emotions?

Now is a good time to chat about about emotional eating and the feelings when you’re sitting with snacks, treats, and comfort foods. We’re in a pandemic after all. It’s appropriate for everyone.


Want to reference the feeling wheel that Colette mentioned and shared?

Check out this link here – link



Letter to Community about Black Lives Matter

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Letter to Community about Black Lives Matter
The video was a kick in the dick. It was traumatic to watch someone helpless and handcuffed get murdered on film so callously from the very people who swore to protect and serve.
Every moment ripped your heart out.
The plea for breath.
The calling for a mom who’d been gone for 2 years.
The racism.
The killing.
The complicit officers.
And, after, imagining if the murder wasn’t caught on film. How this would just be another terrible story.
George Floyd was just one instance. Two other cases came into the National conversation – Breonna Taylor, Ahmaud Arbery – just in the past few weeks, all with the backdrop of the Coronavirus.
And now many are sitting with the question: “Am I part of the problem?” A question that had been avoided like a dentist scraping around a nerve.
Black Lives Matter is not a zero sum game. Everyone wins.
Black Lives Matter is about focus, not exclusion.
And now is not the time to be quiet or a bystander in such matters. We must, collectively, use our efforts to shift the focus onto removing the parts of our society that hamper the rights of our fellow black Americans.
Now, we cannot legislate hate out of our hearts. There will not be one piece of legislation passed nationally that we can point at and say, “That’s it. That’s the solution.”
This will be continuous, deep, emotional work we do on ourselves, our community, and our national conversations. This will take awhile.
And it starts with ourselves.
As the owner of Journeyman Fitness, I’m making a commitment to
  1. Expand Journeyman Fitness’s Social Mission – to use our resources to improve the people in and around our community and to align our actions with the Black Lives Matter movement and supporting organizations.
  2. Educate myself more – starting with reading more including “White Fragility” and “How to Be an Anti-Racist”
  3. I will follow more black social media influencers and raise their voices in my feed and to my followers
  4. I will begin supporting more policy change locally and nationally – starting with “8 Can’t Wait” – 8cantwait.org – 8 data driven policies that can effectively reduce police brutality by 72% if police departments enact them.
It is important to clearly define what you stand for, and this is important. For George Floyd. For Breonna Taylor. For Ahmaud Arbery. And for the countless men and women who have been victims of institutionalized and systemic racism. We stand for black lives and for black families living in fear.
Whatever your work is – I want to leave this post with some encouragement I found on Social Media. It was a text only post addressed to everyone involved in this moment, whether at home or out in the streets:
Some are posting on social media
Some are protesting in the streets
Some are donating silently
Some are educating themselves
Some are having tough conversations with friends and family
A revolution has many lanes – be kind to yourself and to others who are traveling in the same direction
Just keep your foot on the gas”
—Mark Roberts, owner

We are driven by fear of what we could lose


Although I think of myself as a logical thinking person – able to separate my decision making from the emotions I’m feeling at the time, like a stoic – I’ve been voraciously consuming information about COVID-19 and the state of business in the nation.

I justify consuming the info because I tell myself it’s relevant to me and my business. Because I, like everyone, is fearful of contracting COVID-19 and becoming a burden to others, but also because it’s having such a permanent mark on our nation’s history – and we’re watching all of it happen and unfold in front of our eyes.

In New York, Andrew Cuomo has been doing daily briefings on the state of NY’s hospitals, emergency workers, data on the burden on our first responders, etc.

He made a remarkable statement for a politician in the middle of a crises. At least, remarkable to me.
One, it was a statement about how he was wrong – and in admitting he was wrong he used it as a teachable moment for everyone who cared to listen.
Two, it wasn’t about any of the data he was reporting, which he’s been pretty transparent about sharing it with everyone, it was about how he thought he was too busy to spend time with his mother before this pandemic.

She would invite him over for coffee and he would always say he was “busy.” “Something came up and I can’t make it over…”


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As you’ll hear on tomorrow’s episode of #TheMarieForleoPodcast, I’m obsessed with his #dailybriefings. ⁣ ⁣ One of my fav. parts of this clip is when he says, “Wrong. Wrong.” I mean *when* does a politician call himself out for his personal shortcomings and then turn it into a teachable moment?? 😭😭😭⁣ ⁣ This is about finding as many growth lessons as we can from this thing. Governor, you are SPOT. ON. Thank you 🙏 #dailybriefingsforever Tag your loved ones to let them know you’re thinking of them. 💌⁣ ⁣ Also, pls do *not* make this about politics b/c its not. It’s about a universal human experience.💗✌🇮🇹⁣ ⁣ ⁣ #lessonslearned #everythingisfigureoutable #marieforleo #staystrong #stayhealthy #quarantinelife #mondaymotivation #maketime #lovewins⁣

A post shared by Marie Forleo • Entrepreneur (@marieforleo) on

He also remarked that being able to have conversations that lasted hours vs minutes with his kids has revealed that his kids – surprise – have complex lives. Simply asking “How are you? Do you need anything? When do I get to see you next?” Was not really accomplishing the fatherly duties and parental responsibilities that he though they were.

And now that he can’t hang out with his mother, because she is in older population that is more vulnerable to the Corona virus, and he’s a higher risk person due to the amount of people that he sees, the amount of regret that he feels is impressive because now he realizes that since it’s taken away from him, he’s more motivated than ever to get back what was taken from him.

Humans, as a species, are more motivated by fear of losing something than the excitement of gaining something.

It’s why gamblers, who were down $200 at one point, and come back to “only” lose $25 feel more relief than the gambler who was up $200 at one point and is now “only” up $25.

Have you ever felt this?

We have an opportunity right now – all of us – to truly take stock in what we want now that most of it has been taken away from us.
We also have an opportunity to become aware of the things that we didn’t actually need.

I’ve been inundated with messages from people saying how much they miss the gym and how they can’t wait to get back.

The same people, when the gym was open, would also complain to me how traffic was really tough that day and it was tough getting to the gym. They would complain that it was hard to eat on a diet and life was busy, etc etc

Now that the gym was taken away, I basically hear “Wait! No!!!! Not the gym!! Now that I can’t go there, I feel like I have to go 10X more”

I’m not saying that they’re terrible people – I’m just trying to point out – if you’re jonesing for the gym, or to talk with your Mom, or to go on walks outside, or to read more – make it a priority. Block time out. Hold yourself accountable to the things that really matter to you.

You may never see an opportunity to evaluate what’s important in your life like this again. It’s your time to make your life the one you want. It’s like we’re all getting a reset button on our daily habits.

And while I know the business landscape will be forever changed after this, and “working out” may look different when we’re all eased out of quarantine, talking to your Mom or Dad or kids will always be important.

Do I need to count calories?

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“I need to lose weight.

Do I need to count calories or can I do something else?”

The short answer is:

You don’t have to count calories. But you cannot ignore them or think they don’t exist.

The basics of weight loss are:

Energy in must be less than energy out.

Yup. That’s the basic equation.

Now, to achieve the energy in vs energy out requires consideration of a lot of different variables.

And one of the major variables is: how much are you consuming – aka how much food are you eating? One way to measure that is: measuring the amount of calories you are consuming.

How do you measure the amount of calories? Well, most people weigh and measure their food and then compare and contrast to what is on a nutrition label or stored in a food library (think: MyFitnessPal, etc). However, where a lot of people get frustrated is: calorie counting is an imprecise science.

What is stored in a food library is imprecise and how you weigh and measure food is imprecise, and what you actually absorb is also imprecise.

So, overall, the entire process has a level of variation that can lead people to believe that calorie counting doesn’t work for them.

However, that is separate from the fact that reducing your calories (food you consume) to levels where you lose weight, is universally proven to be a process that works.

So, what can you do if you hate and/or don’t want to count calories?

You can do something as simple as being consistent with how much you’re eating from meal to meal.

One of the most common and successful methods of that is – use your hand to estimate amounts.

For protein – use the thickness and diameter of your palm (not including your fingers) to portion out any kind of protein source.
For vegetables – use your fist to estimate the amount you should eat.
For starchy carbs or fruit – use your hand as a cup.
For fats, the diameter and length of your thumb is a great way to portion healthy fats (nuts, avocado, etc).

You can also go a little more extreme and follow a diet plan like keto, paleo, atkins, south beach, carb backloading, carb nite, etc that removes whole macronutrients or types of food from your diet which causes you to consume less food without counting calories.

Feeling Overwhelmed in Class? Try these tips (Beginner, Intermediate, or Advanced)



It really is pretty simple – you just have to get started.

But if you’re beginning to workout, it may seem a bit overwhelming or anxiety inducing coming into a gym.


Well, for me, I noticed that I put a lot of pressure on myself to “know” exactly what I should be doing even though I was so new to the movements I couldn’t tell you the difference between a power clean and a squat clean. And I had no idea what a kipping pull up was.

Did I have to know what those terms meant when I first got started? No.

But to help combat the feelings of being “the dunce of the class”, I recommend three things

For beginners – all of the movements that are performed in class are shown in videos on youtube. Seriously. There is no movement that hasn’t been described, demonstrated, or analyzed on youtube. Which is a great resource for you to comb either the night before or the morning before a workout.

Yes, you may not be good at the movement. But at least you’re mentally prepared for what is going to happen in class. 

Now, for the people who already know what the movements are, you’re task is to look up coaching on how to “remove restrictions” around the movement.

For instance, let’s say that we’re performing some kind of overhead press.

Can you lock your arms out over head? Is there any pain when lifting something over your head?

Look up routines / flows / mobility sequences that can help you regain your positions. This will help you lift more, move with less pain, and help you build strength because now you can exert yourself in weak positions (think: the bottom of a squat).

Lastly, if you’re an advanced mover – now it’s time to talk about efficiency tips. There are athletes who are a lot better than you. There are coached who know a lot more than you.

They all put videos and content on the internet to help their athletes and you move more efficiently through exercises and particular workouts.

For instance, adopting a wider grip on the jerk will allow for less bar distance traveled overhead. If you’re performing 60 jerks, that distance really adds up. Is it the most comfortable for your jerk position if you’re lifting a max weight? No. But if it’s a submaximal weight, holding the bar slightly wider than normal won’t irritate your shoulders and allow you to cycle a bit faster.


Building Your Core – For Beginners!


What do you want more than anything else from going to the gym?

Well, if it’s not 6 pack abs, then it has to be a stronger core, right?

I mean, if your back hurts or you’ve got movement issues – it’s a problem with your core, right?

Well, it may be a little more than just your core, but your core is pretty important. And, training your core is more involved than just doing sit ups and planks.

You need to build:



So, how do you do that if you’re a beginner? Or if your back hurts you when you move? That’s really tough to training around when sit ups are not on your list of approved exercises.

But there is hope: there is the Big 3 from Dr. Stuart McGill out of Waterloo.

These three exercises:

The Curl Up

The Side Plank

Bird Dogs

Can help build stability in the midsection and allow you to train without aggravating your low back or a past injury.

Start with 3:00 total of work.

You can split it up into :30 segments to share the load, but you can also build by a little bit as the weeks go on.


So, who’s heard of this before?