There’s been an incredible shift in how we prioritize our night. Gone are the days of a scheduled “bedtime” due to our hectic schedules, project deadlines and even technology (i.e. smart phones, television). Vicious cycles of late nights and early mornings become the recipe for disaster and “I’ll sleep when I’m dead” is worn as a badge of honor. The science behind siestas is fascinating and experts have brought to light new information to help you capitalize on your night.

Use It and Lose It

                Research published in the Canadian Medical Association Journal studied two groups of people looking to lose the same amount of weight. Group A was given 8+ hours of sleep each night while Group B was given 5 hours per night. Group A lost much more weight and released significantly higher levels of HGH (Human Growth Hormone) which increases lean muscle growth and has even been linked to hold anti-aging properties. Couple that with secretion of melatonin (quality sleep hormone) and you’ve created an all night, slow-drip feed of the best weight loss solution on the market.

Sunlight for the Win

                The sun provides us with seratonin (feel good hormone) and then our body converts it into melatonin. Getting more sun during the day has been shown to normalize cortisol levels in the evening and in a recent study, experts found that office workers who had no windows or natural sunlight during their day slept an average of 46 minutes LESS each night!

 Avoid Screens Before Bed

                This one is going to be the hardest, here’s why. Dopamine is an incredibly powerful and was once thought to be a “pleasure” hormone but it’s actually about “seeking”. The internet and social media provides us with infinite seeking possibilities and every time you “find” something, you get a hit from your opioid system and it becomes an addictive cycle of Seek & Find. A recent study found that 2 hours of device usage before bed was enough to suppress melatonin secretion and it was mainly caused by the blue spectrum of light produced by the device. The solution here is a no-brainer, shoot for a no-screen policy 60-90 minutes before bed.

Pro Tip: Free apps such as F.lux removes the effects of blue light spectrums from your device.

Chill Out

                Ever wake up in the middle of the night because it’s too damn hot? Our bodies have been designed to cool us down in the evening and new research suggests that ideal temps range between 62-68° F–for optimal sleep. I don’t know many spouses that will go for the low end of the spectrum but do your best to work with your body and not against it.

Bedtime Everytime  

                Timing your sleep is like timing an investment; invest a lot at the wrong time and you’re gonna lose, invest at the right time and there can be big rewards. New research is showing that your REM cycle of sleep is typically between 10pm-2am and it’s between these hours that your body releases the highest amounts of HGH and melatonin. Pick a time and stick with it, even on weekends.

“You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats so you can know who you are, what you can rise from, how you can still come out of it”.            -Maya Angelou

Creating new habits can be incredibly challenging at first, especially in today’s age.

In a study published in the European Journal of Social Psychology, a group of researchers found that on average, it takes more than two months before a new behavior becomes automatic–66 days to be exact. At some point, Adversity will work its way into your life and try to de-rail you from your goals. Sometimes it’s in the form of a persuasive co-worker coaxing you into drinks after work or a big, beautiful box of donuts left in the break room.

Adversity is bound to happen; none of us are perfect. What is important is how we decide to handle it. Remember how I said I love to talk? Allow me to briefly share the ultimate form of Adversity in my life, thus far.

It was pretty recent actually. A beautiful fall Montana morning found me heading to visit my father figure/coach/mentor for some coffee and conversation. It was unusual for him not to answer his phone since I always called beforehand. When I arrived the door was locked and the blinds were drawn. After ringing the bell and knocking repeatedly, I broke down the door and went downstairs to the master bedroom to find Coach asleep in bed. Whew!

As I pulled back the covers to wake him, his cold and lifeless body laid untouched on the mattress. Alone and already in shock, I gathered myself and immediately called for help. I later found out that he had passed several days earlier. How could such a healthy and vibrant human die at such an early age?

But it didn’t stop there…

            The next 60 days were the worst in my life. Shortly after his death, I lost my job, my relationship (of 6 years) and my truck (totaled in an accident). In less than two months I had successfully laid the groundwork for an academy award-winning country song.

Let Adversity Become Your Lobster

            The life of these ancient crustaceans is fascinating. Their claws can exert pressure of up to 100 lbs per square inch and their shells were once used to make golf balls. But what is even more interesting is that a lobster will shed its shell roughly 25 times before it gets to our plate. This is no joke!

Here’s How It Works:

            As a lobster grows, pressure around its shell (adversity) mounts until it is forced to shed and build anew. This process continues to happen for its entire life. In order to survive, it must do this. For our own personal growth, we must do the same. As we encounter Adversity, it is crucial that it’s handled with care. Do not be defined by Adversity or failure. For most people this creates insurmountable amounts of stress. Those who learn to use it to their advantage hold the key to success.

Learn to embrace failure and Adversity. Always keep in mind that successful

people who have accomplished anything really great, have been faced with some major type of failure or Adversity. Don’t fall into a victim’s mindset. Acknowledge what has already happened and make peace with it. It cannot be changed or undone. Failure and Adversity is merely feedback; learn the lesson and move on. Love yourself first, trust the process and keep marching forward!

“You need desire to be fully alive but you need vision to fulfill your desires”.

-Danielle LaPorte-Best-Selling author & motivational speaker

If we’ve worked together at any point in time, you know I love to talk; mostly about the things that make me jump out of bed in the morning with thrill and excitement. A few examples of this would be to help people realize their purpose, running in the mountains and Harry Potter. If I had to narrow it down to the main reason why I do all of them with relentless passion it’s because of my Vision. It’s a topic that I’ve been known to be a little more than crazy about.

Let me share a quick story about when I first had a vision of what I wanted in life. I grew up in California’s Central Coast; a place where I could be surfing in 15 minutes and then with a stone’s throw, on horseback in the countryside. My dad was a rodeo cowboy in his youth and I always admired him and that lifestyle…Traveling the country, hearing the crowd roar after an 8 second ride, the gold buckles and of course, the cowgirls. I mean, who wouldn’t right? But most importantly I wanted to be great at it.

I told myself (15 years old at the time) that I wanted to go to college on a rodeo scholarship. Bet you didn’t even know those existed huh? At that time I’d never been on a bull and didn’t understand my Vision; only that my goal was to compete in collegiate rodeo. Needless to say, I had a lot of catching up to do if I was going to make this happen. It wasn’t until I found a mentor in bull riding that I discovered how Vision only emerges when dreams meet a set a goals and that dreams without goals is just fantasy.

Exercise of the Month:

Write Down Your Goals

I know this isn’t groundbreaking information and I’m definitely not the first to say this but I encourage you to grab a piece of paper and write your goals down: Lose 10 lbs, add inches to your arms or trim inches from your waist; whatever they may be.

Be Specific

Once you’ve written them down I’d like you to take it a step further and think of the bigger picture. Why do you want to achieve these goals? Is it so you can keep up with your kids at the park? Maybe there’s a high school reunion coming up and you want to look your best.

The truth about Vision is that it creates discipline. It takes what sounds like a good idea and transforms it into something real; so real that when faced with temptation or fear, your temporary feeling of doubt becomes irrelevant to the big picture. Merging your Vision with your goals lets you shoot past what other people think your limitations are. Beyond those limitations is where the magic happens.

For the next four weeks, your focus is to create your Vision and then start taking action on your goals. Remember, you become what you envision yourself doing.

Yours in Health,

Dan

P.S. I got that scholarship and never paid a dime for college!

Freshman year of college in Colorado.

After battling what seemed to be apocalyptic rain showers for over an hour, we had finally arrived. The rain stopped and the smell of fresh, wet earth filled my lungs. It was sensory overload; the cool spring air rushed through the Mission Mountains and gave life to multi-colored prayer flags that surrounded the Garden. For the first time in months I felt the strength of the sun on my skin. In the distance, the constant chime from a Tibetan prayer wheel tickled my eardrums.

As if a page had been taken from the books of the Tibetan people, Arlee is home to one of Montana’s greatest spiritual treasures, the Garden of 1000 Buddhas. Its purpose is that of a pilgrimage destination for the Western Hemisphere and is expected by its builders to be a major place of worship for people of many faiths.

Founded in 2000 by Tibetan school master Gochen Rinpoche, its location was chosen based on a prophetic dream from his youth.

As my self-guided tour began I came upon a small monument for the offering littered with worldly possessions. A lighter, conch shell, $13.88 in coins and even a pack of Hammer gel catches my eye. I casually add to the legacy by leaving a quarter for a grand total of $14.13 (original, I know).

I began walking along the brick-laid path around the perimeter of Yum Mahamaya, the 24-foot statue representing the pinnacle of an enlightened woman who has through mastery of wisdom, became a supernatural being. Girl Power! I later discovered that the circular path represents the cycle of life, death and rebirth. As I continued on, I’m greeted by the familiar sight of the prayer wheel I heard earlier; this time much louder than before. I pass by and glide my hand across the spinning copper cylinder hand-stamped with Buddhist mantras elegantly written in Sanskrit (traditional Buddhist & Indian language).

Cool drops of water begin to fall to the earth and I’m reminded of how something as simple as a raindrop has its own life cycle; from the rivers and lakes to the sky and back again.

Army of Lions, Medicinal Herbs, Eye of Good Enlightenment; the placards under each Buddhist statue represent a different avatar who has been chosen to redeem the world, hence the name, Garden of 1000 Buddhas. Carved from white stone, these Buddhas sit cross-legged and at 24 inches tall they are permanently fixed in each row. Some wear the harsh effects of Montana’s harsh climate change with cracks, chips and even some discoloration. They serve as a gentle reminder of uncertainty on our own path we follow and to always weather the storm, despite where life places us.

In 2010, His Holiness the 14th Dalai Lama of Tibet had been invited to the Garden once it had been completed. Since completion, no plans have been made for that official visit to the Garden. Perhaps, when that day comes people from around the country will make the trip to the sacred land in Arlee to give thanks for one of the oldest and most influential religions in the world. I hope when that day comes I can be right in the middle of the all the great festivities that are guaranteed to ensue.
For more information on the history and location of the Garden, visit their website at ewambuddhagarden.org

As if social media surveys hadn’t already been beaten to death, I did one amongst my friends who live outside of Montana and posed a simple question:

What is the first thought that comes to mind when you think of Montana?
-Cowboys on Horses
-Serenity
-Mountains/Rivers
-Hunting/Rednecks

The answers I expected and for obvious reasons. Is it safe to say this is the national consensus? If you have any background in language, you may know that Montana is the Spanish word for mountain. But did you know that Montana is home to a number of professional athletes?

You mean to tell me that the Big Sky Country has more to offer the world other than backwoods, moose-eating rednecks? Paddle faster, I hear banjos.

Near the entrance to one of the greatest national parks in the world is home to Rose Grant, the athlete mom Olympic-hopeful cyclist. She grew up in Darby where her father owned a trout hatchery for over 20 years while horses and 4-H peaked her own interests. Now at 33 years old, she is busy raising her daughter with husband, Nelson Grant.

I remember when I first heard about Rose. It was over small talk while climbing in Glacier Park and when asked, I said I didn’t know the name. The look I got from the other guys was as if they’d seen a ghost; so I did some homework and was instantly impressed with what I found.

Aside from being a wife, her two biggest roles in life are being a mother and staying competitive in her cycling career. She frequently uses the term Athlete-Mom to “encourage other women to stay active and pursue their own interests that make them feel complete after having kids”.

Rose Grant Fun Fact #17
She began her cycling career only 4 short years ago.

Most of her competitors have been training their whole life to be in the position she’s in. Heck, I’ve been trying to swim since childhood and just recently became decent as of last year. I asked her what she thought has allowed her to progress so quickly.

“I rode a bit as a teenager but didn’t get back into it until 2011, when I rode for the Sportsman Ski Haus Cycling Team. The connections and experiences that I garnered from having that support opened my world of cycling. Mountain biking comes pretty naturally for me and adding coaching/experience has allowed me to get pretty far”.

After a bronze medal finish at the Cross Country Nationals in July 2015, Rose was selected by USA Cycling to compete in the Mountain Bike World Championships in Europe.

“To be chosen to race with the best on the planet was pretty amazing. I really worked on taking in the experience and enjoyed it. It felt surreal because I hadn’t really planned on being there but I treated it like any other race and had fun”.

Out of nearly sixty competitors, she finished 31st.
Not bad for someone who just started their career 4 years prior.

Only five months after traveling to compete with the best in the world, she was named to the Olympic Long Team which is the first step to the 2016 Olympics. Although only two women will make the final cut, it’s a point system that ultimately determines who will suit up in Rio de Janeiro this August. As prestigious as this nomination is, Rose plans to focus on big domestic races like the US Cup and World Championships instead of the 9-hour flight to Brazil.

“I’m excited about this decision to not rush my progress and to be smart to know that there is more opportunity in the future. By 2020 I feel that I could be in a better place to pursue the Olympics”.
Interestingly enough, I found that her ultimate goal in cycling was deeper than any race or gold medal.
“The goal is to be my best each day; to train and race my hardest. I just want to live each day with integrity, honor, and humility; and let God write His story on my heart”.
Rose has a busy 2016 schedule that is non-stop from March-September. It’s a huge sacrifice since most of her travel is solo but the support and encouragement of her husband Nelson, has really given her a trade wind of support to continue racing.
The current off-season has been most rewarding for their daughter Layla because she’s been learning to ski with mom. Skiing is a family sentiment because Rose’ late father was responsible for teaching her.
“Had he been around to see her (Layla) ski, I know he would have been proud”.
Her future plans for cycling are continuing to unfold and “As long as the doors continue to open and the training continues to flow well, I’ll stick around”. To help with the flow of the upcoming season, she’s ecstatic to be riding with Stan’s-Pivot Mountain Bike Team whom she feels has stellar camaraderie and provided more support than she’s ever received.
She also had some great advice to other mom’s who may be hesitant of following their dreams after children.
Anything is possible with the right perspective, flexibility, desire, and patience. Let the process happen organically, success cannot be forced. Embrace the work, and the hard parts will pay back in dividends!
With such a humble approach to life and competition, Rose Grant has only begun to write her story; one that all Montanan’s should read and be proud of.
Follow her progress this season at Rose-Grant.com

I’ll never forget the most frustrating moment in recent memory…The day I borrowed that wretched bike.

I could feel it coming on strong; the all-too-familiar tidal wave of nerves, anxiety and adrenaline that I’ve been so accustomed to over the years but it always seems as if it’s the first. I’m 4500 feet above sea level overlooking the Flathead Valley and in the distance I can see the rocky peaks of the Jewel Basin I ran up the week prior. Tonight is my debut in downhill mountain bike racing on Big Mountain!

I begin my pre-race inspection.

Tires, check.
Air pressure, check.
Chain tension, check.
All is good, ready for battle.

As I take my place at the starting line, I’m welcomed by familiar faces and a casual atmosphere that leads me into conversation as the gun fires. It’s a frenzy for the hole shot and as I approach the first banked turn, an abrupt loss in chain tension halts forward progress.

Only a hundred yards into my career debut and my chain snaps leaving me to settle in the dust of disappointment and disqualification.

As my walk of shame began, I made it back to the starting line in search of the nearest pillow to scream into; Rookie mistake. As irritating as it was, I learned a valuable lesson.

We Are Only As Strong As Our Weakest Link(s)

Question:
Why Do We Continually Raise The Bar On Physical Capacity But Not On Movement?

There is a constant ebb & flow of fitness trends that live by mantra’s such as: “as many reps as possible” or my all-time favorite, “no pain, no gain”. As much as I admire and respect hard work, I can’t help but notice the dramatic increase of weightlifting injuries.

A recent study published in the American Journal of Sports Medicine reported “from 1990-2007, nearly a million Americans found themselves in emergency rooms from training accidents while injuries increased more than 48% during that same time period”. The numbers are real; so are the injuries. I’ve spent my entire life in the gym and probably logged more hours inside of one than not.
Needless to say, I’ve seen a few things over the years.

I remember the classic “5 sets of 5 reps” routine (which I spoke out against in high school and inevitably led me to failing P.E. my senior year). I remember the birth of Functional Training (originated from rehabilitation) and even the death of Chuck Norris’ Total Gym. Fast forward to 2016 and you’ve got every kid wanting to be an American Ninja Warrior and CrossFit box gyms on every corner.

Flashy fitness franchises are a great tool for people looking to make lifestyle changes but be aware; there is typically little regard for your physical capacity. While there may be some formal training, you can bet that you’ll be tempted to perform exercises that are clearly above your pay grade. Next thing you know, there’s a dumbbell-sized crater on your face. It’s a humbling reminder to start building your dream house from the foundation up; not the other way around.

I’m going to share the blueprints of building yourself into a structural masterpiece that will prime your body for rapid strength and size gains while drastically reducing your risk of injury.

7 Essential Building Materials

Knee Dominant:
Deep knee movements target major muscle groups in the lower body; think quads and hamstrings.
Examples: Squats & Lunges.

Core Stability:
Don’t confuse this with core strength. The stabilizers are deeper, underlying muscle groups like the transverse abdominus, pelvic floor and multifidus; all of which act as a corset keeping your torso upright and stable.
Examples: Planks, Birddogs, Bear Crawls, Hanging Leg Raises.

Hip Dominant:
For great-looking hindquarters, these target movement from the hip and should be the bread-n-butter of your exercise program.
Examples: Deadlifts, Kettle Bell Swings
Vertical Push:
Any type of overhead lifting will get you in trouble if there’s a lack strength and/or stability. The rotator cuff is most always overlooked so be sure to add in some wrist rotation to your presses.
Examples: Shoulder Presses, Handstands

Horizontal Pull:
One of the more challenging movement patterns, these exercises help to develop upper and mid back strength while improving posture over time.
Examples: Standing Rows, Reverse Pull-Ups

Horizontal Push:
Chest, Triceps and Core, oh my!
Examples: Hindu Push-Ups, Dumbbell Fly’s, Bench Press

Vertical Pull:
This is the most avoided of all movements by women but one you can’t afford to skip out on. Every time you turn to shake hands or slap your kid’s, the movement starts from your core. Don’t forget to add these into your program; I mean it!
Examples: Pull-Ups, Lat Pull Down

Seem like a lot of info? I agree.

Whenever I’m building a training program for a client, I work through this same blueprint to make sure I’ve poured a solid foundation before the roof goes on. It’s also important that when assembling your own program, be sure to keep the exercises in the order listed above. There’s a science as to how a program should be assembled and I’ve taken all the guesswork out by explaining movement patterns and providing examples for each.

If you need more guidance as to how an exercise should be performed, please visit my Youtube channel by clicking here for dozens of instructional videos. Be sure to “Subscribe” to the channel as well to stay informed of all the upcoming videos that have yet to launch.

-Dan

Church: (noun)- A building used for public worship.

A simple Google search will give you this broad and fragile answer. But why should we limit church to a physical establishment? I feel a lot of readers may think, “Grab the earplugs, here comes the religion lecture”. Seems like everyone has one locked and loaded nowadays huh? My opinion on religion means absolutely nothing so I’ll spare you the details.

For a moment, think about why people go to church. For comfort? As a safe zone? Maybe even to briefly escape. Whatever the reason may be we can all agree that those who go, do it because it makes us happy; bottom line. Or why would people even leave the house? Especially since Netflix has their documentary game on-point lately.

In a not-so-distant past, I was faced with being “trapped” at the lowest point in my life, thus far. One October morning, I was heading to visit my friend/coach/mentor and found him lifeless in his home. Alone and already in shock, I gathered myself and immediately called for help. The next 60 days were among the worst in my life; how could such a healthy, vibrant and passionate human die at such a young age? Needing a way out of the darkness and in the middle of winter, I found happiness in Trail Running; It Became My Church. It was my escape from everything I was going through and a time where I felt peace.

Running in the mountains helped me to regain my sense of purpose and clarity. 730-ish days after my uphill inception began, I’ve logged over 1000 miles in 3 states and 4 countries. I spend most of my winters running the mountains of Glacier Park.

Icicles form along cliff sides and river bottoms. An occasional Ptarmigan chirp reminds me that not all birds fly south for the winter while an eerie silence remains the constant. I urge you to try it this winter. Sound a bit intimidating? It’s not as bad as it seems. Here’s my Top 5 ways to make it out alive.

Temperature Tantrums
Learn from my mistakes and try to only run when temps are double digits (Ideally 20* and above). In the single digits, it is much harder to breath and fingers/toes begin to fall off.

Dress to Compress
Compression-fit cold gear clothing is a must in the mountains. It helps by keeping body heat close to the surface of the skin and provides a bit of elasticity to your joints.

Pro-Tip: Protect yourself from Hypothermia. Even if you’re warm, don’t remove layers to bare skin.

Yak-Trax
This is the greatest winter invention since the chairlift. Don’t just rely on good shoes for traction; grab a pair of Yak-Trax. They’re like snow tires for your shoes and quite inexpensive.

Use Protection
Even if you’re at Lone Pine or Herron Park, don’t forget that you’re running through a predator’s dining room. Get into the habit of looking around and behind every hundred yards, you can never be too safe. Carry bear spray no matter what.

Start Small
If you’re in the Flathead Valley, there are several local mountains with great views and clearly marked trails. If you’re in Kalispell, check out Lone Pine and Herron Park; Lion Mountain in Whitefish and Strawberry Lake in the Jewel Basin.

I urge you to find your church. It comes in many forms, colors and sizes. Does it have to be running up a mountain in the middle of winter? No. Does it have to make you happy? Yes because that’s what church is for; a place without judgment where we are happy and free. Find your happy place this winter!
-Dan

Picture this: It’s Monday evening. All day you’ve spent mentally preparing for your first workout since, well, a long time ago. You’ve got your cute pants on (the super comfy yoga ones), new shoes and Bieber’s latest album in queue. As your step foot into the gym, familiar sounds and smells fill the air. Treadmills buzz along, dreadlocked fitness enthusiasts hang nimbly from the ceiling as overgrown men drag their fists and grunt at one another. This is it. The moment you’ve prepared for all day! A workout like none other: one for the record books… If only you knew where to begin.

Breaking News: Scientists have now confirmed these grunts/groans to be an informal means of communication amongst other overgrown men in the group, more on this subject later.

One of the most common issues for people returning from their health hiatus is simply being unsure of where to begin. It’s a huge buzz kill and a major reason why people quit before they even begin. The solution is a two-part answer; first I’ll start with a simple question and then explain the two most effective approaches to exercise programming and why I think each one may benefit you.

Ask Yourself This Question.
How many days per week can I truly dedicate to exercise? Most of us are busy and may only be able to squeeze in two or three days each week and honestly, that’s plenty; especially if you’re de-conditioned. Once you have this answer you’ll need to figure out the main reason for working out in the first place. Do you have a vacation closing fast? Ski season? How about a summertime wedding? Whatever it may be, this will determine which of the two options will work best.
2 Types of Programs.

4-Day Split:
The classic size/strength program that’s been around longer than Arnold has been in a weight room. This approach requires a minimum of four days per week. Each workout you’ll be training different muscle groups and usually falls on Monday/Tuesday, Thursday/Friday.

DO THIS:
If your main fitness goals are centered around muscle size or strength AND if you are able to commit to four days per week. A 4-day split requires attention to intensity because only two main muscle groups are being targeted in each workout. Try to keep your rest periods (time between exercises) around two minutes or less but above 30 seconds. This gives you plenty of time to recuperate since the focus is to lift heavier weight. Ideally, your reps should be around 4-8 per set and three sets per exercise.
DON’T DO THIS:
If you’re on limited time (1 hour or less) or you’re main goal is reducing excessive body fat.

Full Body Program:
The Charlie Hunnam of workout routines; guaranteed to get you hot and sweaty in less than an hour. Full body programs are also the best way to burn through extra calories since your rest periods are typically 30 seconds or less. Ideally, you reps should be around 15-20 per set and exercises are performed in circuit fashion.
DO THIS:
If you have limited time and love you some Charlie. Other good candidates for this style of training are those looking to lose weight and tighten up the ship. Look to this program if improving cardiovascular endurance is important to you.
DON’T DO THIS:
If your main goal is muscle size/strength or you already have a good foundation of fitness. In that case, a more specialized approach may be a better fit.

These two types of programs have been proven to be the most effective in today’s realm of fitness. Try to avoid drowning in the sea of opinion. If you haven’t noticed already, everybody has their own way of doing things and it’s best to pick a couple different ideas and build on them. Fitness is constantly evolving and as of today, these are the best ways I’ve found to help you attain your fitness goals.

Like fitness, life is refinement process. Day-to-day operations, training regimens, relationships; they all need constant attention to detail in hopes that in the end, we have produced this resilient and vigorous being. If you are still kinda lost and need help getting started, I’m giving away a copy of an e-book I wrote called the “10 Best Functional Exercises You SHOULD Be Doing” (a $55 value). In it, I explain why I think each one is critical and I even provide high definition photos and witty commentary on each movement.

To download your FREE copy, visit my website at www.uniquephysiquemt.com
After a few seconds you will be prompted to enter your email address in exchange. I’m only doing this for the month of February so you’ll have to act quickly. Not only will you get my e-book for free but it also gives you access to my exclusive fitness newsletter I send out regularly. Remember, I’m only doing this through the end of February so don’t wait!
-Dan

I’ve been so excited to write about Family Fitness ideas because it’s one of the best ways to spend time together. Besides major health benefits like increased life expectancy and a vigorous mindset, there’s nothing like watching your kids progress and develop in front of your eyes.

Being parents, we become a huge role model for our kids and the more active they see us being, the more likely they are to follow suit. Now that summer is winding down we have to get creative in planning around work and school schedules. I’ve simplified this process by putting together a few different ways to maximize the time with your kids in 60 minutes or less.

1. Short Hikes
For those in Kalispell, Lone Pine offers a brief 1-2 mile hike that overlooks the entire city and has several different ways to the top depending on your ambition. But don’t just walk uphill; have a stick throwing contest or a foot race. Play “I SPY” or even teach them about local flora and fauna. The mountains are a gift for us and we shouldn’t take them for granted.

2. Dance Parties
I have deemed it a physical impossibility to watch re-runs of Soul Train and sit still. Teach your kids about when music was really good and you’ll soon be hosting a live episode in the comfort of your own home. It doesn’t really matter what the song is, just dance! Encouragement goes a long ways here so be sure the kids know their moves are sweet!

3. Bike Everywhere
To young adults, a car is freedom. A bicycle to a young child is no different. Pick one night each week when the whole family can go for a ride. I just read an article stating that riding a bike can burn between 200-500 calories in only 30 minutes! The fall is a perfect time for neighborhood rides and to make it even better, play movie trivia or sing songs along the way.
4. Buy a Ball
I don’t care if it’s a basketball, baseball or even a soccer ball; just get one. Here’s a minimal investment ($8.00) that is sure to net you big returns if used correctly. Did you have a favorite childhood sport? Teach your kids the basic rules and make it fun by assigning pro athlete names they may be familiar with. If they’re hesitant to engage, give them incentive by skipping a daily chore if they decide to come play (this Jedi tactic always works in my house).

5. American Ninja Warrior
This top-rated NBC show has taken America by storm and in its 7 seasons only two people have been able to beat it. It’s the world’s most difficult obstacle course and showcases some of the most talented athletes in the country. My research has found that kids absolutely love this show because of how easily they can relate it to things they may do on the playground in school. There is such an incredible family atmosphere within the sport and I’ve been lucky enough to be a regular competitor representing Montana. As talented as these athletes are, they are also incredible role models for younger children. Who knows, this might spark a fire in your little monkey to try something new.

As always, be encouraging even in their failures; teach them the importance of sportsmanship early. Remember that we, as parents, are the frontline in preventing childhood health risks due to lack of exercise. What we teach them now will be remembered forever so let’s continue to inspire our little brats to succeed!

If you have some other cool, unique family fitness ideas, let’s keep the conversation going. Please share them with me at my email address below!

24.5%
It’s a staggering figure that outweighs any sports team or Wall Street statistic and it may even include you. The figure represents 300,000 people in Montana that are struggling with obesity. For a disease that is so easily overlooked, its health consequences can be life-threatening. Here’s another crazy statistic, 1 in 4 Montanans will develop Type II Diabetes or heart disease just from being overweight!

I feel like we need to address a few things. If you are struggling with some extra poundage, I’m going to be your Captain for the next 800 words through a crash course on fat loss. I’ll explain the Top 2 ingredients to successful, long-term fat loss and give you examples on how to get started.

FACT: Your Weight Is Not Your Fault!

Without sky diving off-topic, I want you to know that regardless of your weight, physical attributes or parking ticket history, I accept you. Too many times I see people slipping further into the food because they feel as if nobody cares about “the fat girl/guy”. Modern advertising techniques have influenced Americans beyond belief. Everywhere I go, I see some attractive guy/gal or catchy tune promoting the newest food, drink or candy. Last night I went and saw Mission Impossible 4 in theatre (a must-see action film) and counted 14 commercials about food before the film even started!

As a result of this, our subconscious has been programmed to believe that we are too busy to cook our own meals and that we should indulge in “fast-foods” which are always devoid of anything nutritious. Companies have been doing this for many years and the only way to break the cycle is to change our relationship with food.

#1 Ingredient to Long-Term Fat Loss: Nutrition

The Problem: You Aren’t Eating Enough
Most overweight people don’t really eat that much. We have to stop thinking that by eating less, the pounds are going to just fall off. This may work initially but it doesn’t take long for your body to realize what’s going on. When you drastically reduce calories, the body will fight to hold onto every pound for its survival.
The Solution: Eat More To Lose More
At its roots, fat loss is achieved by creating a calorie deficit. This deficit only works if you start eating more food. Sounds crazy right? Let me explain.

Let’s say Sally has been eating 1000 calories per day but is still overweight. To be successful, we need to create a calorie deficit everyday and if she’s only consuming a thousand per day any decrease will surely be dangerous. In this situation, the best way to promote healthy weight loss is to begin to slowly increase her calories each week until a deficit becomes more realistic. To be on the safe side, calories should never be below 1200 when trying to lose weight.

Start by adding 50-100 calories per week. Include more lean meats, whole grains and healthy fats to your diet and shoot for at least half to three-quarters of a gallon of water per day (the easiest fix for fat loss). You’ll notice that as your total calories increase, you’ll start dropping weight. This is mainly due to getting the correct balance of protein, fats and carbohydrates. Here’s my top picks for each category:

#2 Ingredient to Long-Term Fat Loss: Regular Exercise

The Problem: You Think You Get Enough.
A lot of people think their usual flight of stairs or dog walk counts as regular exercise. Here’s my suggestion; if you’re in your comfort zone, step out. That’s where the magic happens! Strength Training is by far the best form of regular exercise you can do to lose weight. It’s a win-win because it stimulates the cardiovascular and muscular system simultaneously, saving you lots of time. I also suggest shopping around for a gym membership. This creates accountability and puts you around other like-minded people who support your ambitions. Be sure the staff is friendly and the place is clean. I know just the place, but I’m also a bit biased 😉

The Solution:
Exercises like squats, shoulder presses, and push-ups do a much better job for weight loss than treadmills or ellipticals. This is because muscle requires energy everyday just to maintain (up to 50 calories per lb of muscle). Would it be safe to assume that exchanging a few pounds of fat for muscle could send your fat loss into overdrive? Think about it: If you gain 5 lbs of lean muscle that’s 250 calories per day, 1750 per week and 700 per month. You burn these calories while you shower, shave, sh… well you get the idea.
Side Note: I’m not saying you should neglect your cardiovascular system. I love running countless miles in the woods but for some that isn’t an option so this approach is simply the best bang-for your-buck. Try this workout:
2-3 Circuits of each Exercise
15 Reps per Exercise

• Kettle Bell Squats
• Bodyweight Planks
• Kettle Bell Deadlifts
• Half-Kneeling Kettle Bell Presses
• Quadruped Diagonals

I know some of these exercises sound like a foreign language but they are also some of the best moves you can be doing as a beginner.
Here’s another suggestion:
1. Go to Youtube.com
2. Find my channel, Unique Physique-Montana
3. Search each exercise video and learn the techniques.

Some videos are old and back then my video making skills weren’t that great so please don’t be too harsh! I’ve created a huge database for beginner’s and elite athletes and I’m giving you the same training tips I usually charge for, absolutely free. Please take advantage of this free service. Be sure to subscribe to the channel because I release new ones pretty frequently. This is only Part 1 of a series of Crash Courses I plan to discuss. Please continue to email me with your questions or input regarding these topics. I really enjoy all the witty and humorous messages I’ve been getting, keep them coming!
-Dan
Be Strong in Your Battles
Be Kind to Your Brethren
Think with Your Soul!