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Infinite Thoughts with Keybeck Song

My Whole30 Experience

Recently, I completed the entire 30 days of the Whole30 Program. If you have never heard of Whole30, I encourage you to check their website now or after you read this to learn more about the program. (whole30.com) In short, it is a way of eating that strips out psychologically unhealthy, hormone-unbalancing, gut-disrupting, & inflammatory food groups. Basically, you remove all added sugar (natural and artificial), alcohol, grains, legumes, dairy, & certain preservatives from your diet. For 30 days, you will get all your nutrients from meat, seafood, eggs, lots of vegetables, and plenty of good fats from fruits, oils, nuts and seeds. You will only eat whole, real food, close to its natural form. In fact, the program also doesn’t allow re-creating baked goods, junk foods, treats, etc., even if your using “approved” ingredients. Unlike other nutrition programs, this one takes the focus off the scale and instead has you focus on “non-scale” victories such as better mood, increase energy, less inflammation, less joint pain, better sleep, clearer skin, etc.


Now that you know a little bit about Whole30, let me give you the background on my health history and what lead me to try Whole30 in the first place. Without trying to come off cocky, I would say I am a pretty fit dude. For the past 7 years, I have eaten healthy for 80% of my diet, workout consistently 5-6 times a week, and have lived what many would call the “Fit” lifestyle. Like my workout routines, I have tried many different eating styles over the years. Everything from low carb diets, to counting calories, to counting macronutrients, to vegetable juicing, to eating 6 small meals a day, to shake diets, to shake cleanses, to intermittent fasting, etc. I wouldn’t say I had a negative experience with these eating styles. To be honest, I have achieved some awesome physical results with some of these diets. However, many were hard to sustain and did little to address what reactions my body may have to certain foods.


Flash back to December 2016, I had a coming to Jesus moment. For the entire year of 2016, I started to notice a decrease in physical performance & keeping my BF% down. I had also been having issues with joint pain, digestive problems, allergies, skin rashes, brain fog, weak immune system, low energy, etc. Being a “Fit” guy for some time, I started to wonder what the heck was wrong with me!?!? For the most part, I chalked it up to getting older, stress, lack of sleep, etc. But then I started doing research and wondered if my diet had anything to do with it. I hadn't really changed my eating habits in the last 4 or 5 years. I wondered if inflammation was a cause to a lot of my problems.  All of this, coupled with some personal struggles I was having in my life, I knew I needed a change. To quote one of my favorite Waylon Jennings songs; I was “sick & tired of waking up sick & tired”.  I had heard about Whole30 and how it had helped people with the similar problems I was dealing with, so I decided to try it at the start of 2017. The trainer in me knows that accountability is the key to success. So I started a Facebook group and got a bunch of my clients & trainers to do it with me. We started officially on Jan 8th, 2017.


Day 1-7. The first week wasn’t that bad for me. I already had a pretty clean diet before I started. However, those in our group that had strong sugar & soda addictions seemed to have it really tough the first week. Many would get headaches and have serious withdrawl. I did however notice a lack of energy in my workouts. Not really sure why but I just had low energy during my workouts that first week.


Day 15-21. At the halfway point, I felt AMAZING. As they say in the program, I had “Tiger Blood” flowing through my body. My energy level was through the roof, I slept like a baby at night, and I wasn’t craving cheat meals. In fact, all the healthy fats & protein I was eating kept me full in between meals.


Day 25-30. Once I got to day 25 though, food boredom really started to set in. I just wanted to be done! I did start to miss my cheat meals & having drinks with my friends. I still felt amazing, but started to miss having a life! But I was determined to finish the entire 30 days. For me, those last 5 days were the worst. If it weren't for the Facebook accountability group I started, I probably would of quit. 


After finally finishing the entire 30 days, I am proud to announce I have reduced joint pain and sleep more sound. My skin has cleared up and my allergies have gotten better. I'm less bloated and feel like I'm absorbing more of the nutrients I digest. I have more focus and drive in life. Best of all, I have changed my relationship with food and am overall just a happier person because of it! I did end up losing 12 pounds, but I am far more impressed with my “non-scale” victories.


Another note, besides not being able to drink and eat what I want on the weekends. The hardest part was ditching all my supplements. I did not take any pre/post workout, creatine, or even whey protein the entire time. Instead of relying on powders, pills, & potions I taught my body to rely on real whole food! To be honest, I don't know if I will ever go back to taking supplements. I was able to crush my workouts and didn’t feel like I lost any muscle mass either. In fact, I felt stronger than ever!



In closing, I highly recommend everybody try Whole30. Especially if your story sounds like mine and you have been suffering from the same symptoms as I was. Moving forward, I plan on eating the Whole30 way for at least 85% of my diet. Every now and then I will eat Whole30 strict for 15-30 days just to keep me honest. It’s unrealistic to think I can do it Whole365, but I am confident that after doing the initial 30 days I know which foods cause my body trouble and what foods I should avoid. So, if you decide to give Whole30 a go, I wish you luck! It won’t be easy, but it will be worth it! In fact, this just might be the best decision you make in a long time!


Will you be starting Whole30? Why or why not? Leave comment below. 

How to get your fitness life back on track

I would say most of us are at 1 of 3 stages in our lives. Stage 1. We have fallen off the fitness wagon and need a pep talk to get back on. (yes, trainers are real humans too and fall into this category as well) Maybe you have slacked on our workouts, nutrition, sleep, stress management, or a combination there of. Either way, you know what to do because you have been there before. You also know you need to get back on track, you just need to quit stalling and do it. Stage 2. Those who have never really been on the fitness wagon before and desperately need to make a healthy lifestyle change. Side note: if the last time you were fit and strong was in your “prime” and by “prime” you mean high school or early 20’s…. Then you also fall into this category! Our recovery time and metabolism are much different as we advance in adult hood. I’m sure any of us over the age of 30 could give a testimony to that!  Stage 3. You’re on the right track. You’re not just working out consistently but you are also progressing in your strength and conditioning. You’re not just eating right, your also meal prepping and sharing healthy recipes. Your sleeping better, thinking better, handling stress better. You’re looking better. You’re feeling better. Your success in health & fitness has spilled over to other areas of your life. You have improved your spiritual life. You have more energy and focus at work.  You have better relationships. You are more patient and grateful.  You’re not perfect & you still mess up from time to time. We all do. However, you don’t let it bring you down and overall life is just BETTER!


If you have found yourself in stage 1 or 2 and really need to make a change, then I hope my next 3 approaches can help you get back on track.  If you’re not sure what stage you are on, just pay attention to your body. In my case, I can always tell I’m off my fitness game because I notice my anxiety goes up. Sometimes I feel overwhelmed and depressed. Sometimes I’m just downright cranky! I’ve learned that this is a nudge from my body to get my life back on the right track.


NOTE: If you are in stage 3 ………keep it up! The following will still serve to reinforce your success and make sure it’s sustainable.



Step 1: WHY. Define or Refine Your “Why” Statement


I know, I know…... you have heard “Find Your Why” a thousand times already. You’re sick of hearing it and frankly, I am too! But having a clearly defined “Why” Statement is essential to starting & maintaining a healthy lifestyle. I suggest to just start with something simple. Often that is something physical. Lose 10 lbs., lower blood pressure, shrink your waistline, etc. 


But eventually you will need to refine your “why”. For example, I get a lot of people who are getting ready to go on vacation to a beach somewhere and want to look as hot as possible. (not judging) That’s great, who doesn’t want to look great in all those beach pics??? But what happens when you get back home and go back to reality? Another example, some of us are single and want to become more good looking so we can attract other good looking people. (again, not judging!) But what happens after you finally get in a relationship? Anybody who has ever been in a long term “fat & happy” relationship knows exactly what I am talking about! Bottom line, your goals in life change frequently and so should your “why”.  That’s why I recommend you constantly refine your why, write it down, and put it somewhere you will see it every day. The more you refine, the less short term your “Why” Statement will be. In my case, I never use a physical reason as my “Why” Statement anymore. Not going to lie, when I first started working out consistently, I wanted to look better! But as time went on I learned there are so many other awesome benefits to being fit & healthy than just looking better. Things such as more energy, more focus, more durable, harder to kill, less stressed, less digestive issues, better sleep, I could go on and on. Looking good should eventually just become a bi-product of pursuing more long term goals.   


So let’s write down your “Why” Statement. I recommend you phrase a benefit, how achieving that benefit will make you feel, & what that benefit will allow you to have/do/be. For example, here’s what Client Billy’s “Why” Statement looks like:


“I would like to Lose 10 Pounds because it will make me feel More Confident. By achieving this, I will do better at talking in large groups.”


Now STOP what you’re doing and take the time to fill out your own“Why” Statement. Be like Billy and fill in the blanks:


“I would like to ___________________________________because it will make me feel ____________________________. By achieving this, I will have/do/be_ _____________________________________________________________.


Seriously, do it. Takes like 10 minutes.



Step 2: WHAT. Make a list of what you need to do daily.


After you have clearly defined or refined your “Why” Statement. It’s time figure out exactly what you need to do on a daily basis to fulfill your “Why”. For example, my list might look like this:


  1. Drinking at least 96 ounces of water per day
  2. Getting at least 7 hours of sleep per night
  3. Eating three generous servings of Protein, Vegetables, & Healthy Fats per day
  4. Moving for at least 45 minutes a day
  5. Read a chapter a day from a Personal Development book
  6. Howl at the moon at exactly midnight


Ok…. I made that last one up (sort of) but you get the point. After you have made your list don’t try to tackle them all at once! Pick 1-2 of those that you are confident you can complete daily. Often, we want to go full steam after our goals. Especially this time of year when everybody is going after their New Year’s Resolution. Time after time I see people get burnt out because they tried to do too much all at once.  Every week or 2, try adding another activity to your daily habits.


Step 3: HOW. Plan your attack.


Now that you know what to do every day, the next thing to do is figure out how you’re going to do it. The #1 excuse I hear is “I don’t have enough TIME.” Trust me, I get it, I’m a busy person too. Just because I’m the head wolf of our fearless fitness wolf pack, doesn’t mean I don’t have to manage my time to live the fitness life as well. I swear some of you just think all I do is work out all day and take flex pics. (Ok well maybe I do…) Small business owners must wear multiple hats and honestly most of the work I do is outside the gym. I also realize how important time is. Time is the one thing we can’t get more of. It is the most valuable resource we have. You can always get more money but you can’t get more time.


The key to making sure you have enough time is careful planning. Make sure you schedule your workouts just like you would an important business meeting. Stay organized and have a backup plan in place, just in case your schedule changes. Also, as you plan look at unnecessary things you can remove from your schedule. Anytime you add something to your life, there must be something you subtract from your life.  That’s just simple math. To be honest, all of us have something in our life that we could give up or do less of that would allow us to have more time. Maybe that’s TV, Social Media, online shopping, fishing (crap that’s me), reading blogs (except mine), etc. Bottom line, anytime we say YES to something that means we need to say NO to something else.  Let go of the unnecessary so you can do the amazing things in life. You can’t do it all.


In Conclusion


This. Is. It. This is your year. Don’t let 2017 be like every other year. Seriously, 2016 (for me at least) was a huge crap shoot of a year. Whether you’re new to fitness, or just need to get your butt back on track, start applying these steps to your life. To sum it all up: 1st, Define or Refine WHY you need to get back on track.  2nd Make a list of WHAT you need to do daily to fulfill your “why”.  3rd Plan on HOW you will fit those daily habits in to your schedule. Repeat this process every couple weeks; adding on more habits from step 2 each time!


Final Comment: While you can certainly have success doing this on your own, common sense suggests you’ll have a way easier time working with a trainer and being a part of a community. Behavior change is easier in a wolf pack. Don’t be shy about letting your family and friends know how they can support you with adopting your new behavior.


(And if you’re in Champaign-Urbana? Contact us and set up a time to visit our dojo. Hope to bump fists with you in the real world soon.)



7 Steps to Getting Where You Want to Be

Chasing down your dreams can be a daunting task. And while there may be hundreds of ways to get started, I’ve come up with 7 steps that I believe everybody can use to get started. My job is to help people with their health & fitness goals but these steps can be applied to any type of goal you have. I suggest you set goals in several key areas of your life and apply these steps to each key area. Don’t tread lightly when it comes to chasing down your dreams. Go ALL OUT. I hope these 7 steps will help you on your journey, keep you from making a lot of the mistakes I have made, and encourage you to dream big. God didn’t create you to have puny dreams.


1.       Determine Your Present Position

Before you embark on chasing your dreams, it’s important to determine your present position in life. Ask yourself questions like: “Where am now?” (Relationally, physically, emotionally, financially, etc.) And “What exactly would I like to change?”  Take your time answering these questions and make an honest assessment of your present state.


2.       Describe Exactly What You Want

If you don’t have a dream, goal, or challenge in life than you’re just drifting through life.  It’s important not to think of barriers during this step. Don’t confuse the decision making process with the problem solving process. Just focus on what exactly you want. Here are some questions you need to ask yourself:

             1. What do I want to be?

             2. What do I want to do?

             3. What do I want to have?

             4. WHY do I want it? (most important)


Remember the strength of your WHY will keep you going when times get tough. DREAM BIG. Most people set goals to low and try to accomplish them too quickly. Make goals so big that it will take the rest of your life to accomplish them.


3.       Identify All the Barriers

Now that you know exactly what it is you want (decision making) it’s time to start identifying what’s stopping you (problem solving). Why don’t you have it already? Take your time and write down ALL the barriers that are stopping you from getting what you want.


4.       Create a Step by Step Plan

You know where you’re at. You know what you want to do. You know what’s in your way. Great! Now put together a game plan. Determine how you intend to get where you want to be and how long it will take. I suggest you start by making a simple list of steps. Remember simple does not mean easy.  The difference between a dream and a goal is a deadline. So set a deadline for each step and then stick to it!  A great way to help you stick to your deadline is to attach a reward to each deadline. For example, if you goal is weight loss then maybe your reward is to treat yourself to that new dress you’ve been wanting once you reach a certain deadline.  Next organize your steps, deadlines, & rewards into a schedule. Don’t make it a daunting task but the more detailed the better!


5.       Be Patient & Persistent

“The Tortoise and the Hare” is one of the greatest books every written about success. Everything in our culture tells us that we should have everything and we should have it all right now. It’s just not true. Chances are you didn’t get in to the mess you’re in overnight. Don’t expect to get out of it overnight. I always tell my boot campers to “Embrace the Grind”. Progress is a process. It’s not going to be easy. There are no shortcuts. In fact, it’s going to be a long & hard fought battle. The sooner you embrace this fact the more you will be patient & persistent with your goals.


6.       Enlist a Team for Support

Build a team! Share your goals and dreams with people you trust and will hold you accountable (doesn’t have to be a lot of people).  Get mentors and wise counsel. Seek people who have done what you want to do and ask them to be your mentor. This is a hard one for you lone wolves like me but remember: YOU’RE NOT THE LONE RANGER! (He always had Tonto with him anyways).


7.       PAY THE PRICE

Great goals take great sacrifice. At the end of the day, you get in what you put in. Questions you need to seriously consider: What will it COST to reach this dream? (Not just financially) What am I willing to give? Is it WORTH it?Remember……A dream is just a dream until you WAKE UP and goes to work. Get busy.


I am praying for all of you to be successful at whatever it is you are trying to achieve. I am still a work in progress myself, but I try to apply these principles and live a life that inspires others to chase down their dreams as well.


-Keybeck Song


Verse to Remember:  “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.” Galatians 6:9


What are some other steps to getting where you want to be?

Leave a comment below.


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