Update: Jim Stoppani’s No Limits Challenge

If you’ve been around this blog for any amount of time, you’ll know I’m a big fan of challenges.

There’s something to staying accountable, sending in pictures every week, and staying on schedule. That’s also why a lot of people hire trainers, so they can have that kind of accountability.

This isn’t going to be a long post, just an update. Some people have messaged me like “R U ALIVE?” and to be honest, some says I’m not sure. I quit coffee for a day last week (lololol, I know, a day) and regretted it immediately. (If you do want to stay updated, come say hi on Instagram!)

If you have a problem staying consistent (a problem most people have), few things beat a challenge to stay focused.

Fitness is the things that keeps my entire life on track. When I’m lifting, things are going well. When I’m not, I’ve noticed I seem to struggle to stay organized and focused. I’m not sure if it’s the consistency or the stress relief that comes from lifting every morning, but it’s just one of the to-do’s that’s part of the foundation of a happy life for me.

I’m not sure if I’ll be updating the challenge weekly or just do a wrap-up at the end, but either way, you’re welcome to join me!

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What You Need to Know About Fish Oil

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Most of us are aware that fish oil is good. It helps your joints, your brain, reducing risks of diabetes, arthritis, it can help your mood… the list goes on.

However, in my never-ending quest to call out the supplement industry on the amount of BS they sell consumers, there are so many horrible fish oil supplements out there.

Right off the bat, according to Labdoor, most fish oils are not even accurate in their labeling. Take a look: here. I’m not a fan of wasting money, and I’m sure you aren’t either. If one of the supplements you take is at the bottom of the list, don’t buy that brand again.

Keep in mind, Labdoor mainly tests for label accuracy and chemicals that hurt your body in the supplement. That DOESN’T mean the ones at the top of the list provide enough omega-3’s, it just simply testing if you are getting what the label says you are.

So, don’t just go to the top of the list and assume those are the best there is.

Why you need omega-3’s

Your body can’t produce omega-3’s. It’s something you need to get in a supplement. Of course, ideally you’d be getting it from your food each day, but not everyone can afford eating quality fish each day. Not to mention, a lot of fish is farmed (which can be good or bad depending on the fish), has mercury, or the label is lying. (Source #1, Source #2.)

^ Seriously, though. You should read those articles. As a passionate sushi-eater, it makes me livid. I haven’t figured out how to guarantee that your fish is what it says it is, but the day I do I’ll be blogging about it.

The benefits of omega-3’s

“University of Pittsburgh researchers recently reported that in adults age 35-54, the higher their blood levels of DHA, the better their performance on tests of nonverbal reasoning and mental flexibility, working memory, and vocabulary.” Source.

Fish oil can also help your body fight against air pollution. Source. For me, this is huge. I live in Denver and am moving to Los Angeles within the next year. Both cities have horrible air pollution, basically where the recommended level is “Don’t go outside” every single day. (Yeah, you won’t find that on a travel guide.)

For lifters, fish oil has also been shown to help with muscle-building. Scientists aren’t exactly sure why or how, but they believe it has something to do with assisting muscle protein synthesis.

How much you need

Generally, you need 1,500 mg of DHA and 1,500 of EPA per day.

Now, when you look at most fish oils, they barely have ~100-150 DHA per pill. So yes, you’d need to take a lot of pills to get your daily amount. Also, most brands will make claims like, “Doctors only recommend 300 DHA and EPA a day,” which is not true. They just want to claim their amount is right.

How can they do that? “The FDA does not regulate omega-3 dosages, and the manufacturer is responsible for determining that the serving sizes recommended are safe for the public. FDA approval is not needed to sell any dietary supplements containing omega-3, provided these ingredients were approved for use before 1994.” (Source.) THIS is exactly why I eye-roll at so much of the supplement industry.

However, there are also rarely any pills with an equal amount of DHA and EPA, so you basically are stuck either overdosing or underdosing for each.

In case you’re like, “WHAT DO I TAKE?”, I take Jim Stoppani’s Omega Jym. I’m not linking it because I don’t want anyone to think I’m getting some kind of monetary kick back for writing this. That’s truly what I take. In 4 pills I get everything I need daily and on days where I go on a sushi binge or eat fish, I cut back.

What else you need to know

You can also take your fish oil in liquid form. Not everyone can or likes to swallow pills daily. Here’s some info on liquid vs pill fish oil.

There are also vegetarian options out there for omega-3’s, but that would require additional research depending on what you’re looking for.

Be sure to read the entire label. Most companies include other BS into their supplements.

For example, a quick google search of algae omega-3’s as an alternative brought up a pill that has carrageenan and caramel color as additional ingredients. You just want a fish oil, why do they feel the need to add an essay of other ingredients?

My goal is always to arm you with the information, research, and studies you need to know so you can make the best decision for you and your health.

Can You Balance Fitness and A Fun Life?

Americans are obsessed with a “balanced” life.

Recently I was browsing through the new books section at my local bookstore and almost every single self-help title was along the lines of:

  • “Work-life balance for the busy professional”
  • “How to balance it all as a mom”
  • “Work hard and have fun”
  • “How to balance it all”

While work-life balance is a great goal, the problem is that most people feel incredibly guilty all the time for not balancing everything.

They feel bad they don’t have enough time to meditate in the morning, that they skip breakfast, that they missed a night out with their friends due to a project needing to be finished, or any other guilt that sits in the back of their minds.

Everyone is stressed out. Look at any single day time television show: it’s about balance and how stressed we all are.

Sure, it’s important to make time for what matters, but understand that we’re all simply doing the best we can at any given moment.

My 27th birthday was this past Friday and instead of feeling bad about not having some “exciting” night out, I decided to finally say: Fuck it.

For years I went out with friends, whether I was in the mood for it or not, because of some idealistic reality-TV-driven standard of go big or go home. Instead, I just read some books, watched some movies, and got in some quality family time. I ate an entire pizza and tub of ice cream because fuck. it.

I don’t have time to meditate right now (that can also be read as: It’s not a priority right now), and I’m going to stop feeling bad about that. I skip breakfast often and I’m not going to feel bad about that either.

I don’t have it all balanced, and I’m going to keep trying to instill better habits but the guilt has to go. I’m done with it.

I’ve decided to stop feeling bad about not being able to balance it all.

Life is a spectrum. Sometimes you’re 100% all-in and dedicated to a goal. Sometimes everything is thrown off balance. Sometimes you just need to put in 14+ hour days on a project to hit your deadline and you miss your workouts.

Fuck. It.

You’ll catch up later.

You’ll put in extra cardio next week.

To be honest, I don’t know anyone who has it all balanced.

Even celebrities with hired help still operate in different levels of the spectrum.

If you’re feeling guilt over not having everything perfectly balanced, please take a deep breath. Right now.

Keep trying to balance everything, but if you miss something, STOP FEELING BAD.

Sometimes I’ve forced myself into the idea of “balance” and hung out with friends but the whole time I’m thinking about the work I need to stay up all night to finish.

I’m in a period of my life where I need to work harder than I ever have before and I am simply not going to feel bad about it.

When I worked at my old gym, not balancing everything was the top guilt-inducing feeling.

When a client was clearly plagued with guilt about missing a workout, bingeing over the weekend, or thoughts about not spending enough time with their family: their workout suffered every single time.

They were slower, less enthusiastic, and wanted to be done way earlier than they should have.

People walk around with these feelings all the time.

Sometimes you don’t even realize how pervasive guilt is until you stop and realize how often you beat yourself up over it.

Take a deep breath, know you’re trying your best, decide on your top three priorities, and don’t feel guilty about anything outside of those priorities.

Also, I’m going to start posting more videos on YouTube, so come subscribe: Here.

How to Set Goals for Fitness and Life

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Someone recently e-mailed me about goal setting and I thought I’d take the time to go a little more in depth about how to set goals and if you even should set goals.

This post gets a little personal, but goals are a part of who I am so that’s the only way to show you how I do it.

First and foremost,

Goals are not always necessary.

If you’re happy with your life, keep living it. There are a million different paths to a happy life, and for some people working hard and living in the moment is what fulfills them.

Most of the time on this site, I’m talking to the people who are unhappy and want to change their lives, their health, their mentality, or something else, and need that guidance to get there.

I wasn’t always a “goals” person. It wasn’t until I hit the age of 19 where I started to articulate the things I wanted out of life and the goals I needed to achieve in order to live that life. I was always ambitious, but I didn’t know how to map them out until I came across the book Wishcraft by Barbara Sher.

Actually, to be honest sometimes I deeply admire people who are perfectly content with their lives in every aspect. Goals are a double edged sword: Accomplishing them is one of the best feelings in the world, but having that gnawing in your stomach because you want to conquer them so bad takes away from so much of the present moment.

However, if you decide to set goals, need some new goals, or want to adjust the ones you already have, here’s how I set them.

What goals to pursue?

There is no one size fits all goal out there.

Goals are individual and no one should ever set them for you.

Of course, there are millions of ideas to pull from in the world as inspiration for your own list, but that doesn’t mean you have to do them.

One source I scroll through every now and then is on Nerd Fitness: here. (Also, note the comments as well. It’s fascinating how many people come to help you when you openly declare what you want.)

The biggest thing I’ve learned about pursuing goals is that sometimes you just have to start on a path to a goal to find your real goal.

We have all been inundated by the world on the things we “should” want, and the only way you can remove these from your mind is to pursue it and see how it makes you feel.

For example, you might think that you want abs (the most common goal I hear), but on your journey you fall in love with powerlifting and instead decide to pursue competitions instead of the abs, but you wouldn’t have ever known that unless you started.

Taking action is the fastest way to find clarity in any single goal.

What do you want out of life?

This is a deep question that requires a bit of self-reflection. Many experts start you out with imagining your funeral and what you want people to say at your funeral and work backward from there.

That doesn’t work for me, even though I’ve tried it a bunch of times, but I have a clearer vision on where I want to be in 10 years. Anything past that is a blur.

If you can only think to the end of the month, that’s fine too. That was always how my brain was during college: surviving through finals. Developing a vision for your life can already be clear or it can take time.

I’m in love with feeling alive, and the thing that makes me feel alive is to fill my body with fear every once in awhile. This is why I pursue and set goals that make me wildly uncomfortable.

Another note on goal setting: They don’t have to be fulfilling and meaningful. Feel free to set completely shallow goals because sometimes you need to get them out of your system.

Some personal examples:

  • I felt academically dumb for a long, long time. I never gave school 100% and barely squeaked out of high school with a decent GPA. So, in college for one semester I gave it my all, got a 3.9, laughed, and went back to scraping by. I needed to get that great GPA out of my system to prove I could do it so I could move on.
  • I want an Aston Martin. I’m not materialistic by any measure, but that car is a sexy ass car and I want it. Will I be fine if I don’t buy that car? Absolutely. However, thinking about driving it along the California coast on a gorgeous day makes my brain emotional, so it’s on the list. It brings no deep meaning to my life, but not all goals have to be life-altering.

If you want to buy fancy cars, date a supermodel, and have a six-pack all year., why not? Pursue what makes you happy.

I personally find joy in the balance of both service goals and selfish goals, but do what works for you.

There is no right or wrong way to pursue things in your life, no matter what anyone says.

Abandoning and adjusting goals

This is the biggest thing I want to discuss: It’s perfectly okay to abandon goals once you’re positive they’re not for you.

Here the #1 thing to know about goals: They should work for you and your life instead of you always working for them.

Don’t become a slave to your goals. I’ve fallen many times into the trap of continuing to pursue a goal that no longer brings meaning to my life. That is the quickest way to burn out and become exhausted.

You have to analyze if you’re abandoning a goal because you’re scared of achieving it (fear of success is real), or if it’s really not something you want. I have no answers for you on how to decide between the two, that takes quiet meditation on your end, but listen to your body because the fear will come up immediately if you’re afraid of it. Otherwise, you’ll think about the goal and have zero emotion about pursuing or abandoning it.

The biggest obstacle

I wrote a whole post on this topic when it comes to running your own business (here), but the bottom line is that the biggest things that will get in the way of any goal are the people around you and your own mental resistance.

With my birthday at the end of this month, a few friends have already invited me out for drinks and it’s hard to explain to people that I’m currently in a summer shredding competition and I can’t really have any cheat meals much less drink for eight weeks.

It’s up to you whether you share your goals publicly or not. I don’t often share mine on Facebook or to people who don’t get it.

It’s hard to explain why I wake up at the crack of dawn, work out, have a bland diet, write for five hours a day, and party very little these days.

Mapping out your plan

I wrote a huge post on goal setting and mapping: here. I stand by that as my total way to take a goal and break it down to the actions you need to perform today.

That’s all the advice I have for deciding what goals are right for you, but I thought I’d write this out since I know there are a ton of people who want to change the direction of their lives. I’m also going through this myself to decide on a new direction for my life. (See? Abandoning old goals can be great.)

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Vita Jym Review – Should You Take Multivitamins?

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Only one in ten Americans eat enough fruits and veggies.

Of course, this isn’t shocking to anyone, but the problem is that by not eating enough, we deprive our bodies of the essential nutrients we need. Also, so many people in the fitness industry are constantly pushing macro nutrients (IIFYM – protein, carbs, fats) while completely ignoring the micronutrients.

If you want to know the science, you can read the study on why micronutrients are completely essential, here. The main point to know is that micronutrients play an essential role in almost every single thing our body needs to do. Although that study did conclude that there needs to be more research done if micronutrients play an essential role in fighting disease, but I have a sneaking suspicion that it will 100% be the case.

I avoided taking multivitamins for years because they always made me nauseous, but when I heard Jim Stoppani was releasing a multivitamin, I had to order it and see how it worked for me.

If you’re looking for the fast answer to the question: I will never go back to another multivitamin.

That usual nauseous feeling from multi-vitamins? Yeah, these don’t have that.

Vita JYM is missing quite a few micronutrients (zinc, calcium, magnesium, phosphorus, vitamin D). The reason for this is simple: these interfere with other micronutrients in a standard multivitamin. You can read the complex science behind that: here. When you have a multivitamin that includes everything, you’re not absorbing everything because some are canceling out in your digestive system. Essentially, most multivitamins are a waste of money and they also are depriving your body of what it needs.

Don’t worry, though. He has a simple plan if you read that article above on how you can fit in your other micronutrients that he has taken out so you have a full and complete system.

Sure, it’s time-consuming to have to take multiple vitamins throughout the day to get them all in, but it’s better than taking a vitamin where you’re not even absorbing most of the micronutrients you need.

Although so-called “experts” keep claiming that vitamins are a waste of money, I would bet that a lot of these vitamins lose their power due to the other BS in them that cancels out the benefits.

Vita Jym is the best vitamin on the market that I can find, and believe me when I say I’ve spent years looking for a quality vitamin.

You can find Vita JYM at Amazon: here.*

 

*WritersLiftToo.com is a member of the Amazon Affiliate program.