Take Charge 10: Finishing Up, Lasting Habits, & Reflections

Explicit content warning

03/26/21 • 61 min

Beast over Burden powered by Barbell Logic

Join the Reynolds family to see how they finished the Take Charge 10 challenge, how they feel about it, and what changes they plan to keep. Day 8 you don't drink caffeine 6 hours before bed. This, again, helps reduce caloric beverages in the afternoon & dinner, but it also helps improve your sleep. Good sleep helps bolster healthy living. One way the Reynolds family was able to prepare for a gathering that normally might involve alcohol & food was they prepared the food and ensured it was healthy--but still tasty. They simply didn't drink alcohol for the gathering, and though it would have been nice they continued to feel good and it wasn't as big of a deal as they had expected. One thing Matt identified was that gamifying things--working to achieve macros & calories & sticking with goals using MyFitnessPal--really helped motivate him to stay on track. On day 9, you heed to balance your meals, so no all carbohydrate meals especially. For many, an all carbohydrate meal will lead to a big spike in insulin and they'll ultimately feel hangry soon thereafter and look for more food. Trying get a little bit of everything--fruit & nuts or cheese, for example--really helps. For the Reynolds, this wasn't a hard day but a day to really solidify those habits they had already developed. For the final day, you have to know everything you're eating and not eat outside the home. The Reynolds family partook in some Cox wings & BBQ sauce--Cox Sauce, get you some--and really enjoyed it. Overall, everyone was feeling better and though there were certain things they looked forward to, they largely wanted to continue the habits and success they created with the challenge. They also didn't feel deprived, so they didn't go and have a 3000 calorie meal, like they might have after a typical "diet" in the past, but rather went out to a diner and eat reasonably but some foods that they hadn't had over the past 10 days. Ultimately, this is about sustainable nutrition habits to achieve your health goals. If you follow a diet that you couldn't keep up with long-term, you need to think about why you're following that diet. While there are certain circumstances where this may make sense, most people can just follow the basics of nutrition, not feel so deprived, and reach their goals. For Rachel and their daughters, they mostly missed sugar. For Matt, he craved a bit more fat. They're glad they did it, and glad they did it together. They felt more conscious, more intentional about food, but without neuroticism or morality. Join us for the Take Charge 10 nutrition challenge. If you missed the kick off on March 22, no problem, you can do this anytime you want.

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Previous Episode

Take Charge 10 as a Family: Days 5-7

Take Charge 10 continues, with booze, veggies, and fiber. On day 5, you eliminate alcohol. For some people, this will be the easiest step of them all. For others, this may cause some anxiety and may be difficult, especially as this falls on Friday if you begin on a Monday. The first day didn't give Matt or the Reynolds family too much trouble. On day 6, you add more veggies. This was easy for the Reynolds, as they regularly eat vegetables. They worked to increase them. An approach Rachel has learned from homeschooling is "easy + 1," meaning that easy doesn't work - then you don't improve, but too hard doesn't work easy. It's really another way to say minimum effective dose--what's the least you can do to move toward your goals and be healthier? Day 7 you have at least 30g of fiber. This one will stump a lot of people. Planning for this day will help. First, increasing the veggies helps get you there. You may find that certain highly fibrous foods can really help here. Grape nuts & chia seeds can be added to yogurt or overnight oats. Legumes also provide large amounts of fiber. Fight for that fiber! Finally, the Reynolds really begin to notice the benefits from the challenge. People have commented on their appearance, they feel good, and skin looks better. They also feel like there's been cascading benefits in other areas--improving one aspect of your life seems to spill into others.

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#361 The Barbell Academy & PBC Certification Vision

The Barbell Academy provides an online learning environment for passionate lifters, novice coaches, and professional coaches. Whether you're simply interested in the "why"s behind strength training, considering coaching, starting to coach, or would like to deep dive & continue your coaching education, the Barbell Academy offers something for you. Furthermore, it has become the funnel & process to identify new coaches for Barbell Logic & earn your Professional Barbell Coach (PBC) certification. The Principles Course helps passionate lifters and new or potential coaches learn the basics--the principles--of anatomy & physiology, programming, biomechanics, and the 4 main lifts. It helps you understand why we do what we do. It will make you a better lifter and a better coach. Even if you don't plan to coach others, if you develop your own training, then you're acting as your own coach, so knowing the basics can help you improve your lifting. The new Barbell Academy allows you to learn at your pace on your schedule. The previous academy had required you to commit to a 2-hour time block weekly. It also tied you to one coach, and though that coach was a great coach and lifter, this new platform allows the expert in a particular subject to write & teach that portion of the curriculum. It has also freed up CJ & other coaches to have more time to engage the community as a whole, as opposed to calls with 6-10 people. CJ is regularly engaging the Academy students on topics they care about, on calls and on social media. One of the great benefits of the course is that it incorporates a variety of perspectives & learning strategies & reiterates the material through different methods (multi-modal learning). This ultimately helps you better learn and retain the material. Now, what are the steps or courses of the academy? First is the Principles Course, which is out now and is perfect for passionate lifters, new coaches, and coaches looking to brush up on knowledge. Second is the Advanced Course, which is coming soon. This takes a deep dive into important topics, and is aimed at lifters who REALLY love this material and want to understand it deeply, coaches looking to earn the PBC certification, and coaches serious about improving their coaching. The other crucial part about the Advanced Course is that we will develop more courses, so if you purchase the Advanced Course when it opens, you'll get further courses for no additional cost. Now, for the PBC Certification. This is now the standard to coach as a staff coach at Barbell Logic. What's the value of the PBC? The process of earning the PBC will make you a better lifter and coach. You'll become part of a community of coaches, dedicated to self-improvement who will also be there for you with their expertise & experience. You will also have the stamp of approval of Barbell Logic and be searchable on our coaching database, so if a coach in your area searches for a Barbell Logic coach, they can find you. The PBC is something you will be proud to earn and represents a high-level coach. Though all coaches at Barbell Logic will have a PBC, not all PBCs will work at Barbell Logic (though there is a great chance this will happen). Okay, so how do you earn your PBC? The 3 steps are: written exam, oral interview, and platform test ALL OF WHICH CAN BE COMPLETED ONLINE. The written exam & oral interview are currently occurring online, with the written exam being the first step. Next will be the oral interview. The final step, and what had heretofore been an in-person event, will be the platform evaluation. This is being beta-tested, but you are able to upload videos of your coaching & will receive feedback and a pass or fail for the PBC. If you have passed the other exams and are deemed likely to be a great fit for Barbell Logic, you stand a good chance to be invited to an apprenticeship process at Barbell Logic and coach as an associate coach. Ultimately, this is about making more great coaches. It's about providing Barbell Logic great coaches--without lowering the standard--and ultimately having more lifters receive great coaching. It's about making the process to becoming a great coach easier and creating a community. So, here it is, the Barbell Academy. It's for lifters, it's for coaches, Check it Out.

0:00 Introduction 2:09 The Barbell Academy & The Principles Course 8:25 Self-Paced Learning on YOUR Schedule 13:16 Principles Course Overview 17:27 Incorporates Multiple Learning Strategies 22:21 Steps & Courses 27:29 The Advanced Course: Who is it For/Who is it By? 34:13 The Value of the PBC Certification 41:15 PBC Process 48:43 Apprenticeship & Online Platform Test 55:37 Putting it All Together

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