I give you...Liana

linli.JPG

Hey loves!! 

 

A couple days ago, I asked the other Li to write us a blog from her life's perspective. I figured you guys could use a break from hearing from my brain all the time. And so I give you my amazing bffl, WGF head admin and indispensable other half Liana :)

 

Hi guys!

I'm Liana, your trusty WGF fly tribe director - I'm sure you've seen me creeping around the Facebook groups now and then ;)

Lian came to me a few days ago and asked if I could create a blog post - offering some words from a different point of view.  So I sat here and I thought about it.  I thought about it, I thought about it and I thought about it some more.  Nada.

What do I possibly have to say that is of any value to these amazing people who are on the greatest fitness journey of their lives?  I don't have fit tips - nutrition tips - or any tips really...but I do have something that I realized could be super helpful.

Perspective.

I am a mama to a rambunctious, tenacious, and absolutely amazing 2-year-old boy.  This tiny human, along with my husband, is the center of my little world.  Aside from being a wife and mom, I am also a homemaker, dinner cooker, house cleaner, bill payer, money manager, food shopper, boo boo fixer, tantrum tamer, mess cleaner, butt wiper, laundry service, chauffeur, therapist, play date organizer, an aunt to two nephews, a friend to many, and an employee.  And I could go on.

If this sounds familiar, I just wanted to say that you are not alone...and most importantly, you're doing an AMAZING job.

What does this have anything to do with my fitness journey you ask?  Well, it has a lot to do with it.  I understand how hard it can be to make sure you are getting your sleep, nourishing your body, getting in your exercise, managing your stress and making sure you're drinking enough water while trying to manage this heaping pile of extra s*** that is thrown onto you on a daily basis.  It's really hard.

I too have days where my meals consist old soggy goldfish my son didn't finish, 3 cups of coffee, no water, and a takeout burrito I crammed in my face due to lack of time.  It's all so real and all so normal. 

Those exhausted workouts that you force yourself to do at the end of the day or at 4:30 in the morning so that you just get it done...we're all tired...so real and so normal. 

"Put yourself first".  That phrase friggen' annoys me because, in reality, you often can't. SO. NORMAL.

Don't beat yourself up.  I know first hand how hard it is to maintain your own health and wellness when we all have so many other priorities that take precedence over ourselves.   Whether it's kids, spouses, careers, whatever items you are juggling every single day, just do your best.  

Know that you're doing an incredible job.  Not every single day is going to be perfect.  Know what an incredible human being you are.  Remember that in order to be the well-oiled machine that accomplishes all of these tasks every single day, you have to keep up the maintenance.

You've got this.  We're all in this together.  You can and WILL find the time to keep up with yourself in the midst of the chaos that is life.  Commit to it.  Remind yourself how good you feel when you actually complete that exhausted after work run.  

How good that 30 minutes to just crank the tunes and disappear from the world felt.  How awesome it feels to eat those beautiful fruits and vegetables.  How much lighter and happier you feel when you give your body what it needs to survive in this crazy world. 

How suddenly when you've gotten the sleep, nourished your body and soul, and took control - all of these tasks become easier.    

I am just like you.  I am normal...and "normal" is exceptional.  Allow your daily "self-maintenance" to become a ritual for you.  We can all handle one more item on our lists. You've got this, and we've got you.  You friggen rock.

 

With love,

Liana :)

You Are Too Big

(This blog was originally published on November 12, 2014 at LianPrice.com.)

Warning: This blog post is a bit more raw than most.

I want to speak to a very specific person.

I want to talk to you, if you have ever felt like you were “too big.“

Let me clarify something: You can be 4’10” and feel “too big.”

You can be only 5 lbs. overweight and feel that is “too much.”

Have ever been regarded as too much to handle, too over the top, too loud, or too crazy, or felt like you just take up too much space?

For some reason, you just… get in the way. You take up too much air time, you speak at the wrong times, you try to be yourself and relax around others, but each time you just end up feeling like you got in the way of everyone’s else’s good time.

Why do you always feel like you must put on a show? You are so big and bold on the outside, other people seem to almost regard you as a bit of a freak. On the inside, you have even come to believe that you are sort of a freak.

You gave up a long time ago trying to figure yourself out. You just know that because you are so over-the-top, people egg you on to perform, but then instead of being the life of the party, you just come off as overbearing, and everyone is just over it.

Over you.

And inevitably, once again you have failed. Failed at doing what you thought you were good at– Making other people happy. But that’s ridiculous, you tell yourself. How could you make anyone else happy? You can’t even make yourself happy! You can’t seem to say anything right, get the words out the way you would like to, lose the weight you know you should and have the body that you dream of having.

You are stuck in this goofy façade, one that you desperately want to break free from so you can be who you are supposed to be. Look the way you know you should look.

Miraculously through all of this, you may even have sustained some friendships, despite your crazy, mixed-up sense of self. You may have lots of friends even, but more now than ever, you feel so alone. No one understands you, and how could they? You don’t even understand you.

No one gets what you are going through, and what that deep, inner aching need feels like. Scratching and clawing away at you day after day, night after night, commanding you all at once to stop your foolishness and be who you are meant to be, and at the same time convincing you to remain where you are, because it would be more painful to change than to continue simply being this awkwardly, “too big,” inflated version of yourself.

So what the heck am I talking about here? Am I speaking about physically, being too big? Or am I talking personality–wise, too big?

I am talking about both.

Why lump them both together? Because they are essentially the same problem, and both can be solved with the same solution.

People often feel like they are “too big” for 3 reasons:

1)   Physically they are large, they are holding excess weight.

2)   Personality–wise they are a lot to handle. Boisterous, overly demonstrative, and intrinsically command attention.

3)   Personality–wise, they are too weird. Others regard them as different, too much of a challenge, difficult to understand, and like we said, sort of a freak.

And by the way, you most likely have an extra-big heart to go along you’re your “too-big-ness.” You wish this is what others saw first, instead of one or more of the above 3 qualities.

So, if you fit one or more of these descriptions, what to do?

I believe the answer is contained in this quote:

Change your words, change your worth.” –Patricia Blaine

**Oh, and I just want to say, introverts and skinny people, thanks for bearing with us, I promise I will catch you on the next one J Actually, maybe you are none of the above. You are at a healthy weight, have a tight, lean physique and a very pleasant, palatable personality. You have never come across as too much, and are very socially well-adjusted. If so, you can choose not to read on, or if you there is someone close to you who you believe is suffering from “too-bigness,” perhaps share with them this quote.

You always hold high standards for yourself, and yet you are always falling short of those standards. Maybe you are a bit of an extremist, and when you work at something and fail, you feel the need to punish yourself.

I was there with you. I too, have always felt like I was a bit too much. I have been told countless times that I am over the top, weird and too much. My demeanor, even my hair has been called “too big”. I am a perfectionist, too, and all that does oftentimes is set me up to fail. Fail myself, fail in the personal goals I have set, and fail others.

UGH! I became so frustrated living this way. I tried for a long time to fit myself in a box, make myself more likeable to everyone, finding that all that came of this weredisingenuous friendships and self-loathing. So if I can’t change who I am, then what can I do to get better? I want every day, so badly as I’m sure you do, to be the best version of myself. But how?

DON’T change who you innately are. Instead, change the words you say to yourself. I was on the phone with a private online coaching client last Friday, and she broke down crying in frustration, and said to me: “I am so fat, and I can’t get anything done right.”

I stopped her there and told her, if she doesn’t change the way she talks to herself, she will NEVER see the permanent results she wants to see. This is so much deeper than just losing fat and gaining muscle tone. This is about treating yourself right. This is about terminating the unproductive mental beat-down sessions you may put yourself through on a daily basis, and start being happy about all the things your body does for you now, and is capable of doing for you in the future, if you will just be good to it.

When you change the internal dialogue from negative, energy-zapping words to positive, healthy, affirming statements about yourself, you will raise your self-worth infinitely.

Once you are able to make this a habit, others will see your elevated self-worth, and treat you accordingly.

As human beings, we are very good at immediately sensing out how another person feels about themselves, and then treating them accordingly.

Stop telling other people to put you in a box.

Raise your internal dialogue, so that others can see how much you value yourself, and will value you then as well. Do not settle for any less. If someone still does not regard you as a person of high-worth, it is most likely because they have their own internal battle going on, and it is blinding them at the moment.

I know this is the hardest battle to fight, the one in your head. Because some words are just sooo heavily ingrained. Your brain is holding onto childhood memories of the other kids in the playground pointing their fingers and taunting you. The high school “in” crowd attempting to label you; years of a parent’s subliminal messages, or even an ex-lover’s painful parting words.

But remember it is still your brain. And no else is going to do this for you.  No one can raise your self-worth but you. It all starts with what you say to yourself, and then back it up with action.

Do this­– and you will be the shining personality you want to be. You may be just as loud, but you will emanate confidence too, so you will come across as inviting and witty, not over-bearing, obnoxious or needy.

Do this­– and you will lose the weight you want to lose. You won’t put those crappy foods in your mouth, because you will now think “Woah. That’s what people who don’t value you their bodies eat. I value my body and my health, so I won’t be eating that, thank you very much.”

You will think, because I am a fit-minded person, I prioritize my time for exercise. I value what I have to offer the world, and I know that I will ONLY be able to give my very best, when I am in the best possible physical condition I can be in. Therefore, I am NOT going to skip a workout this week, because I enjoy this time for myself and I am going to enjoy my journey of self-improvement, every step of the way.

I hope this long–winded letter helped even just a couple of you. Go out and crush it this week, and turn your own individual “too big” battle into an asset that fuels you to accomplish more and become the best version of you. Talk soon,

In Good Health,

Lian Price

Are You Frozen, Fleeting, or Fighting? (Calling all Introverts)

fitness-frozen-fleeting-fighting

(This blog was originally published on December 15, 2014 at LianPrice.com.)

Hey Fit Family!

I promised my introverts a shout out a few emails back, after my “You are too BIG” email. (In it, I attempted to highlight the similar struggles between being overweight and being a spirited extrovert. If you missed this email, you can read it in my blog here: http://www.lianprice.com/you-are-too-big/ )

So “introvert introspection” is what I bring to the cyber table today. Here we go.

Let me know if I hit the nail on the head or miss horribly J

Some of your defining traits: you are a cautious person, shy in big crowds, and perfectionistic in your own personal pursuits.

You are regimented, vigilant, and meticulous. Sometimes these qualities pay off, as they propel you to excel in your chosen field of work. Yet, you prefer not to be front and center.

You desire, and at the same time you run from the praise. It feels good for a fleeting moment to be recognized for your hard work, but deep down it never feels deserved.

No matter what you do or how much you accomplish, it’s never enough for your standards. And what the heck are your standards anyway? They are up in the clouds somewhere, hopelessly unattainable.

You are so quick to self-deprecate, dragging an acute sense of inadequacy around with you that is entirely self-perceived.

Are you impeccable introverts out there? Is this you?

Some of you may be thinking, “I thought I was an extrovert, because I really related to that other email. But now I am not so sure, because this sounds familiar too.” That’s very normal. None of us are entirely one way or the other, each individual’s personality has so many layers, and that’s make all of us who we are.

Though quiet and reserved at times, this doesn’t mean you are zen-like. In fact, you may very well be walking around with a great deal of anxiety bubbling beneath the surface of “calm” you try so hard to uphold in public.

The truth is you wish you could have some peace of mind, but can’t remember the last time you did.

Andrew Solomon illustrated this equation in his book, Noonday Demon:

Depression= Response to past loss.

Anxiety= Response to future loss.

He states the two are often inseparable.

So how does this all relate to fitness?

Well, anxiety is a primal instinct that’s great for basic survival. Anxiety fuels the flight, fight or freeze modes, however, you may be exercising these precautions even when you are not actually under any real threat.

What do I mean? You flee from this anxiety by pulling into yourself, and you become so obsessed about your body that nothing else in the world seems to matter anymore. You vigilantly count calories, exercise extreme portion control and push yourself through mile after grueling mile of exercise, forgetting that the rest of your life is trailing behind in your dust, waiting for you to stop and enjoy it. You are lost in this self-contained world, and although it may look like self-punishment, you feel better because at least you have one thing under your control: your body.

Through this grueling cycle, you find a little peace of mind, even if it’s accompanied by a growling stomach and chronically aching muscles.

Maybe you are depressed because you once had the body of your dreams, your dream job, etc. But life happened and you lost it, and now your frozen in the present. You are scared to go after these things again, for fear that if something goes wrong, you will have to endure the pain of loss again.

If your habit is to freeze, take this example: You’re overweight. You start a new diet program, you start to actually get somewhere with it, and then all of a sudden, you’re stuck. You fear the future. What if you actually do hit your goal? Are you worthy of being that size? Being that strong? Being that attractive? What if you have to get all new clothes? What if this new slim, lean body puts you in the (*gasp!*) spotlight??

So you stay frozen, right in the same spot. You self-sabotage, go back to your old ways, anything just to get away from the fear of this unknown.

Or maybe you’re busy fighting your body and those demons in your head at every turn. You fear the spotlight because it may accidently expose what is really going on your head, what you really see yourself as. The world may see you in an extremely positive light: generous, adept, selfless, humble, highly-skilled, even beautiful, but in the shadows of your own dark mind, you believe you are anything but.

When we don’t believe we deserve praise, positive results or happiness, we will NEVER get them. We will always deflect the good things that come our way, disallowing ourselves from enjoying the fruits of our labor.

I know this to be true, because I have been there. It is so hard to fight against the most brutal enemy I can imagine, the one in my own head. The one stealing every victory from my grasp, telling me it was undeserved. The one dangling the carrot before my nose over and over saying, just go one more mile, and then you will be happy! Grrrhhh.

And let me just say, I applaud the meticulous introverts, their discipline is like no one else’s in the world. The biggest battle for them (and will be their greatest victory) is not to get the job done. It’s not a question whether or not they will execute the game plan. They will execute it to a “T.”

No, their biggest battle is to let go and enjoy the process along the way, (because for the flight-prone introverts, that is the only way they will keep pushing through and not self-sabotage, again,) and enjoy the victory once they get there. It will be to give self-credit for the job well done, and the glorious results.

This does NOT mean they are required to rest on their laurels. It just means that they have finally told the mental self-deprecator to BACK OFF, because this IS their moment, and it IS well-deserved.

The moral of the story is, don’t run yourself down. And don’t turn your own body into a battlefield for control.

Treat yourself with respect, embrace the concept that your life has intrinsic value. Even if you are not where you want to be yet, with your physique, your career, whatever, you can still enjoy your life. You don’t deserve enjoyment only once you hit the mountain top, you deserve some enjoyment every day.

Talk to you soon 

In Good Health,

Lian Price

Do We Really Have to do Cardio?

fitness-cardio

(This blog was originally published on December 15, 2014 at LianPrice.com.)

Do we really have to do cardio?

 

That is a loaded question and the answer is, it’s different for each person. What are your goals? What do you want to look like? What kind of exercise do you enjoy doing most? Also, what kind of time do you have to devote to exercise?

 

If you are like most people, the answer is not very much. I personally like to sprinkle in a variety of exercises each week, but if this is not an option for you and we could only pick one, my answer would be HANDS DOWN sprint work. It is your #1 exercise that will yield the fat-burning, muscle-sparing results most workout enthusiasts are looking for.

 

I used to be skeptical about this. I come from a long-distance lineage shall we say, and it was really hard for me to wrap my brain around this fast-and-furious style cardio workout. I mean seriously, how 15–20 min possibly be enough time to burn fat?

 

The answer is your EPOC, or Excess Post-Exercise Oxygen Consumption. During a slow and steady 30-60 minute cardio session, you WILL burn some fat and calories, (how much entirely depends on where you currently are metabolically) but then once you stop moving, the burning slows down significantly.

 

However, after a fast-and-furious sprint sesh, the EPOC will cause your fatigued fast-twitch muscle fibers to literally spend the next 48-72 burning fat and calories to replenish and repair.

 

Pretty cool right? I could go on and on about the other benefits of sprint work, but I will save this for another time. This past weekend I went out and made two quick videos for you, illustrating two of my favorite ways to get my “sprinting” in. The youtube links are below. I hope this helps get the ideas rolling as to how you could fit sprint work into your fitness routine!

 

Talk soon,

Lian

 

My Prom Dress Cost $23.99

Fitness-Prom-Dress

(This blog was originally published on December 15, 2014 at LianPrice.com.)
 

Hey gang!

Today I’m giving you a sneak preview of a new product I have been working hard on the last couple of months. It’s called 6 Weeks to Skinny, Sexy, Strong, and it will be on sale hopefully before December 31st, fingers crossed 

In the meantime I wanted to share this snippet with you, it’s in the “About Me” section. This is where I share a story about how I first became passionate about fitness and nutrition, back in high school.

By the way, don’t worry every other part of 6 Weeks to Skinny, Sexy, Strong is a done-for-you, easy-to-implement program that helps you lose fat, tone up, and create a sustainable lifestyle so you can stay skinny, sexy and strong for life, not just for 2 weeks!

However, I thought it was important to include one small section with some personal background info, so people can understand more of the mindset that went into creating this program.

So here it is, let me know what you think! Talk soon and happy Thursday! 

It was the month of May my senior year of high school. I was sitting at the kitchen table with my mom, and I remember the conversation like it was yesterday.

 

“Lian, we just don’t have the money for an expensive prom dress.”

 

I let my mother know that all of my friends had bought prom dresses at trendy boutique shops that cost hundreds of dollars. Further, they were all getting them tailored to fit perfectly for the big night, and let’s not even mention the new heels bought just to match, or the hair and makeup services being paid for either. I implored my mother: Why do I have to be the only one, again, wearing a cheap, out–of–place dress? After all, it was my senior year! I was a 3–Sport varsity athlete, captain of my basketball team, my GPA was decent… didn’t all this count for something?

 

“No,” my mother said. “That’s all great, but those accomplishments don’t pay the bills.”

 

So I went shopping. I drove to the Jersey Gardens Mall in Jersey City, NJ and found a dress there for $23.99. Sweet. But something happened to me as I stood in line waiting to purchase that dress. I was thinking about all the pictures that would be taken before and during the event, and how I was going to have to stand there in my cheap Jersey Gardens get–up and smile next to all my friends in their designer dresses. How was I going to pull this off? Then the answer hit me. If someone could be in great shape, have healthy, glowing skin, fabulous hair, and could walk and move with total confidence, then it didn’t matter what they were wearing; they could look just as good someone who paid a fortune for their attire.

 

Suddenly, I didn’t care anymore. Honestly, I wouldn’t have cared if my prom dress cost $2. My little epiphany flipped on a light switch in my brain. In that moment, I decided to stop focusing on my family’s bleak financial situation. I was done being so self–conscious about. I instantly shifted my focus: the state of my health became my first priority, and I never looked back.  All I had to do was focus on being healthy and fit, eating nourishing food and staying hydrated, and my body would return the favor with radiant skin and hair, and a lean, athletic figure. If I did this, I would look just fine no matter what. I may not have had control over much back then, but I knew one thing I could control was how well I treated my body.

 

My realization shed light on a greater scope than just prom: I realized I did not have to have the expensive first car some of my classmates were getting as their graduation present. I didn’t have to have possession of my mom’s credit card for weekend shopping sprees. This may sound crazy, but I didn’t need to have a bed to sleep on (at the time, I slept on a mattress on the floor) It was OKAY. It didn’t matter anymore. No more feeling ashamed.

 

This stuck with me on into adulthood. It made me want to reach out and tell every woman I knew to save their money on the designer stuff and just go exercise. “Let’s collectively put an end to this madness!” I would say to my wary friends. The $5,000 bags, the exquisitely painful heels, the fancy dresses draped onto emaciated runway models…aren’t we putting the cart before the horse here? Shouldn’t we conquer the fundamentals of beauty first? Why not nourish our innately gorgeous bodies, instead of just ornamenting them with expensive items to mask our deeper frustrations, our dwindling self-confidence, and our lack of self–respect, much of which is the product of our junk food addictions?

 

Today, I truly believe this: that it doesn’t matter how much a woman spends on her clothes, her handbags, or her jewelry: if she is healthy, slim and toned and has an air of sexy, charismatic confidence about her (because she is super comfortable in her own skin,) she will outshine everyone in the room, every time.

 

Of course I know now that at 17 years old, I was probably being unfoundedly cocky, or naïve, or both. Mix these together with my aforementioned economical insecurities and a desperate need that I (like most high schoolers,) had to fit in, and you have quite the rebellious teen/sensitive ego cocktail.  Since that fateful shopping trip, I now regard clothing differently in my adult years. I do realize, being in my 30’s, that a well-designed suit, a pair of tailored jeans, or some smart heels paired with a well–fitted pencil dress can take you from sexy to drop-dead, stunner status for sure!

 

I do believe elegance, sophistication and class are important. Thank goodness for the talented, adept designers out there who make women’s apparel emulate these characteristics and make them functional as well. I know too, that age plays a huge factor. For most, being a tight and toned 17 year old at the prom was a breeze! Oh, what we all used to get away with in our youth! Being Skinny, Sexy and Strong in our 20’s, 30’s, 40’s, and 50’s certainly requires a bit more focus.

I am still so thankful for that quiet but pivotal moment in the shopping mall checkout line, as I stood there holding my $23.99 dress. It has stuck with me all of these years, and it has driven me to help so many women transform their bodies and create their own, customized healthy lifestyle, so that they could become the fittest and most confident version of themselves. Everyday I wake up I feel so honored and SO grateful to have such a rewarding profession.

So for this “About Lian” section, could I have written about a time in my life when I gained 12 lbs. and decided to lose it? Sure. Could I have shown you before and after pictures of myself onstage at bikini competitions, pointed to my well–defined abs and attempted to inspire you with my level of discipline and superb choice of glittery bikinis? Yes, sure. Whatever.

 

Honestly? WHO CARES. Your and my work here over the next 6 weeks is so much more important than that. We are going to establish your lean, healthy lifestyle foundation and get you set up for a lifetime of being the Skinny, Sexy, Strongest version of you. This is so much deeper than simply losing fat and gaining muscle tone! It is about changing your thinking, changing the way you see yourself in the world and the way you talk to yourself when you are all alone and no one’s looking. What are you saying? Do you tell yourself that you are capable of moving mountains?

 

Trust me, losing weight is the easiest part of this process. Keeping it off for life– by abandoning the destructive body fat fluctuation rollercoaster– is what is truly going to set you up for long–term success. Having peace of mind that your lean, sexy body is here to stay is the real and truest reward. You will enjoy this peace of mind, because you are going to lay down the right foundation to stay lean and healthy for life, instead of putting your body through the harsh cycle of another trendy diet pill gimmick. So together, let’s put an end to the madness and let’s make these next 6 weeks the new chapter to a life of Skinny, Sexy, Strength…

I will post more excerpts later this week. Talk soon!

In Good Health,

Lian Price

Do You Have a Fat Roommate?

fitness-fat-roommate

(This blog was originally published on January 26, 2015 at LianPrice.com.)

Hey Fit Gang!

Today’s email focuses in on dealing with a member of your household who is either intentionally or unintentionally undercutting your weight loss efforts.

More times than not it’s the latter. People don’t usually plot the demise of someone’s fitness future. That would be really weird.

So, let’s talk about the unintentional undercutting. This could be in response to:

a) The person’s own insecurities.

b) The person’s wishes for you to “stop ruining their good time,” i.e., not wanting to order pizza every other night for dinner, or wanting to get a good night’s sleep on a Wednesday instead of going out for a few brewskis. Sometimes a person who fits in this category will say to you, “I wish you could just go back to being the way you were.”

c) The person simply does not have the same interests as you, which would be totally be fine, except for the fact that in this case, for whatever reason, they choose not to respect your time or space.

d) Any other miscellaneous reasons why, at this time, the person is choosing selfishness over compromise. Or another way to put it, they are putting their needs and desires before yours. He or she acts as if there is not enough room for both of you to follow your own interests.

This could be a spouse, (or boyfriend/girlfriend whom you live with,) parent, sibling, close friend or other type of roommate.

I get it, it sucks. You are trying really hard to create a new, fit lifestyle for yourself, and it seems the other person in your home is hell–bent on jeopardizing that. So what to do? How do you keep the tension in your household at bay and still get results from your fitness and nutrition regimen?

Tactic #1 DON’T PREACH
The last thing your unfit roommate(s) wants to hear about is how they fall short. You may not mean to come off that way, but all they are going to hear when you try to inform them about your new–found fitness discoveries is how much they are failing in this area of their life. Nobody likes to listen to that. Not to sound harsh, but here is the bottom line on this tactic:

Shut your mouth. Lead by example.

Tactic #2 DON’T BE A SPARTAN
The first reason why you shouldn’t try to live like a Spartan is because I am 97% sure it will not last. If your diet is such that you can’t see yourself following it in 3 years (i.e., not sustainable) then you need to re-think your current methods. Now, let’s say you ARE following a reasonable game plan, and you find yourself getting anxiety whenever unhealthy food is offered to you, or is simply hanging around your house. Have peace of mind knowing that a small amount of decadence is not going to destroy your future results, as long as you allot for it in your daily overall intake.

For instance, if you reeeeeeally want a piece of pizza, have it, and then stay on track by having less grams fat and carbohydrates during your next meal. This way, you continue to appear normal and rational to your roommate, he or she doesn’t feel ostracized or scorned in any way, and you get to relax because you satisfied a craving AND are staying on track and continuing to lose weight.

Relax and stay on track. No harm, no foul.

Tactic #3 GO OUTSIDE
Plan an activity for the two of you to enjoy that doesn’t revolve around eating. Now, I am NOT telling you to take your roommate on a vertical climb up your local black diamond hiking trail, or drag them kicking and screaming to your killer CrossFit class. Instead, try taking said roommate to the park, to a beginner yoga class, roller skating, canoeing or to a tennis court or golf course to hit some balls. It doesn’t matter as long as it something you both will enjoy.

Similar results yielded here as those promised in Tactic #2: you appear normal and rational, you two get to spend some quality time together, causing the other party to feel like you haven’t ditched them afterall. They no longer believe you are acting “too good to spend time with them.” PLUS, you still stay on track with your goals and enjoy life as well, all in the same, outdoorsy breath. 

Go be have active and fun together.

If you have this issue in your life right now, let me know if these tactics helped you. If by chance, YOU are actually the unhealthy roommate, remember this: they are doing something good for their health and their future, and they may be dying to share that quest with you. Can’t fault them for that right?

Try putting your ego aside, keep an open mind and hear them out. If you disagree or feel they are going about their health goals the wrong way, then have a discussion about it. Together, you two can help each other and may end up being a serious accountability force to reckon with!

Feel free to comment below!  I would love to hear your thoughts.

Happy Tuesday! Talk soon 

In Good Health,

Lian Price

Because Life Gives Me So Much Juice

fitness-juice

(This blog was originally published on February 11, 2015 at LianPrice.com.)

Hey gang,

Happy Hump day!! 

I was listening to a Tony Robbins interview on my morning run, and when the topic of junk food and eating for pleasure came up, I heard him say:

“I use food primarily as fuel because life gives me so much juice…”

Wow, I thought. What a beautiful, simple, perfect statement.

I don’t even think he meant this to be an impactful part of the interview, he just was stating where his primary source of pleasure comes from.

Quick note: I have heard people say the whole “Food is just fuel, eat to live, don’t live to eat” bit before. To be clear, I am not on that bandwagon. I do believe as human beings we are supposed to derive pleasure from eating, and breaking bread with someone can be a very comforting and happy experience.

But humor me here: think about what the world would be like if food was NOT our very first go–to source of pleasure. Imagine if we all woke up every single day, filled with purpose, and set about doing what we knew we were destined to do. Man, we would all be so happy and so excited, so satiated with our lives, we’d never superficially eat to fill a void again.

If we all did this, I believe the percentage of overweight people in our world would drop drastically.

And by the way, you probably know by now, that void can’t be filled with food. No matter how much we eat, no matter what new foods we try, eating will NEVER create long–term satisfaction within our lives.

So why do we keep trying to fill the void with food, when we know by now it doesn’t work?

Because food is an easy way to escape.

We avoid the future with food.
We hide from our fears behind food.
We delay crucial decisions that are waiting to be made by eating food.

Crucial decisions like the decision to act, to take hold of your destiny, to become who you have always wanted to be = The best version of you. To be proud of what you’re making of your precious life. To take hold of your fears, address them head on and say, I am no longer going to procrastinate. I am going to slay the dragons I need to, and sitting down to another mind–numbing meal is not going to be the answer for me any longer.

Yes, of course food is an obvious life–source. Unfortunately in today’s world it has also become an excellent way to self-sabotage.

So am I asking you to stop enjoying food? Absolutely not! I savor healthy, delicious food every day. I am asking you to stop letting it replace the greater joy you could obtain from living your life on purpose, a life with “A lot of juice.”

Make chasing dreams your primary source of pleasure. Pleasurable eating can come after. What a beautiful, simple and perfect concept. Not an easy one to carry out, but so worth it nonetheless.

Blog is up! www.lianprice.com/because-life-gives-me-so-much-juice/

Comment, share or don’t. Just take the twinkie out of your mouth and go do something really fulfilling. Capiche?   Love you guys! Have a fantastic Wednesday! 

In Good Health,

Lian Price

I Wanted to Punch Myself in the Face

Fitness-punch-myself

(This blog was originally published on February 25, 2015 at LianPrice.com.)

Good morning Fantastic Fitness Peeps!

Do you have a fitness-related goal you have always wanted to achieve, or any type of quantifiable goal for that matter, and you just have not been able to stick with the action steps necessary to achieve it?

Why not? Has it been self-doubt? Anxiety?

The fear of dealing with the pain of failure if you try and fall short?

Or the worry that if you do succeed, your loved ones won’t be happy for you, rather there will be feelings of envy, guilt and animosity built up around you, and you’ll have to deal with the endless comparison games? Ugh.

I want to tell you, it’s all in your head. And if you are a positive-minded person, you know that you will be extra-capable of crossing those bridges when you get to them, because you will have improved your level of self-worth as well as physical health from reaching your goals and staying there.

So if you have always wanted to do a pull–up, get after it! Practice every day. Trust me, you are not “overtraining.”

If you have wrestled with losing the same 15 pounds for longer than you can remember, be done with that battle already. Get it done and move onto greater things! You have a world waiting for you to get your act together and go kick butt!

If someone ever told you that you could never do a one-armed pushup, or could never run a mile in under 8 minutes, could never quit smoking, or that you could never stick to anything without falling short or quitting, prove them wrong.

I’m serious. Prove them wrong, friend.

Stop living in your head and in your not-what-it-is-really-supposed-to-look-like body. Get a REAL, SUSTAINABLE-FOR-LIFE game plan together, and then follow through with it, systematically, day after day.

DO NOT let yourself off the hook anymore. Get back to being a big girl or big boy who takes accountability for their own actions and their own attitude towards things. You have heard it said before:

“Don’t be upset by the results you didn’t get with the work you didn’t do.”

If you think I am not guilty of sulking over non-results from absence of work and discipline, think again. The first time I ever heard that statement I doubled over backwards. I wanted to punch myself in the face for being so arrogant, for thinking I actually deserved a hard-earned result from nothing but my laziness and lack of focus.

I said in the Consistency vs. Perfection blog, (http://lianprice.com/consistency-vs-perfection/ ) We are not trying to be perfect here. We want only to be consistent day in and day out. THAT is what is going to yield you lasting results. Eric Thomas said it best:

“Practice does not make Perfect, Practice makes Permanence.”

So lets create some positive, permanent, lasting changes in our life. Let’s set the sturdy game plan in place to do it. And then let’s follow through and not slack on ourselves, every single day, day in and day out.

Let’s be the example other people need to see, so that they can build belief in themselves that yes, it can be done.

This is how we are going to improve our lives and this is how we are going to improve the world. Get after it. 2015, this is your time.

Dig Deep

fitness-dig-deep

(This blog was originally published on March 10, 2015 at LianPrice.com.)

You have a goal right? Everyone has at least one.

Is your goal to:

> Lose weight?

> Gain muscle?

> Lose your love handles?

> Taper down those thunder thighs?

> Get a six-pack by Summer time?

> Maintain the smokin’ hot bod you currently have?

Whatever it is, it probably comes right to the forefront of your mind every time you lace up your sneakers (or Velcro shut those barefoot shoes if you are so inclined) and head off to the gym, the track, the trail, or wherever you perform your workouts.

But what if I told you that is not enough? It’s not enough to know that you want a six-pack, and it’s not enough to put in the work to get a six-pack.

Wait, how does that even make any sense?

Let’s dig a little deeper here.

> WHY do you want a six-pack?

> WHY do you want your body fat percentage to be a single-digit number?

> WHY do you want your thighs to stop rubbing together when you walk?

> Or, WHY do you want to get freakishly jacked?

Knowing WHAT you want and HOW you can get it will only take you so far in your physical pursuits.

You have to know WHY in order to stay at your peak, in order to keep getting more and more from yourself, day after day, week after week, and year after year.

In truth, if you know WHAT results you want, and HOW to get them, of course you can accomplish results.

But I can guarantee 2 things to you:
#1 If you are honest with yourself from the start as to WHY you want what you want, you will accomplish them faster, and

#2 You will be able to sustain those results more easily, and over a much longer course of time.

So is your WHY something along the lines of…

Get ripped because you want to be more attractive, more desirable?

For bragging rights, i.e., because you want to be the strongest guy in the gym?

Lose your stubborn, flabby gut because you will then prove to yourself once and for all that you can stick with something and see it all the way through?

Develop better eating habits because your doctor now says you’re pre-diabetic and you’re scared you won’t be around to see your children graduate?

Trim down and get fit because you want your spouse to look at you the way they used to?

No matter where your WHY stems from –ego, fear, pleasure or pain– you have to identify it. Otherwise, when it gets tough, when it gets inconvenient to obtain/maintain your sought-after results, it’s so much more likely that you’ll throw in the towel.

So go deep. Dig down in there and figure out what really drives you to perform. No one can figure it out except for you. Then take that WHY and put it in front of you every single day, to constantly remind yourself of the real reason why you do what you do.

And by the way, it’s okay if it’s ego–based. Who cares. If it gets you to a healthier, happier, more productive and more inspiring place in your life, I say use that motivation. Fluff that ego and just get it done. A noble purpose is not always fueled by the noblest of desires, but the end result is the same either way.

Regardless, It’s Tuesday morning, and you know what to do. Get out there and kick some butt this week.

In summary: Find out what drives you, and don’t be afraid to dig as deep into your psyche as you need to find it, and then use that fire, that WHY to fuel and re-fuel you day after day.

In Good Health,

Lian Price

Answer Me This (and Snowboard Snacks)

Nutrition-snowboard-snacks

(This blog was originally published on March 23, 2015 at LianPrice.com.)

Hey Fit Fam!

Not too long ago I did a podcast that will be featured on the iTunes “New and Noteworthy” section later this year. I thoroughly prepared for the interview, and thought it would kind of cool to give you a first-hand peek at a few of the questions the host asked me, and the corresponding answers I had wrote down.

Also, I went snowboarding again last week (last run of the season L) and I share with you in this video what I pack to eat every time I go. It’s pretty basic, and I don’t really vary it too much, but these foods really hit the spot for me and help me have great, high-energy rides! J http://youtu.be/cGexde56U4g

For Fits Sake! Podcast Q & A

(A glance behind-the-scenes)

Favorite Success/Motivational Quote:  Please share a quote that really means something to you and displays a value or lesson you’ve learned in life.

It has been proven to me time and time again through my work that the magic lies in the little, not-so-noticeable things, and that the smallest changes WILL ALWAYS yield the most admirable results.

Just think about hormones. These teeny, tiny things that are an invaluable part of your system control everything from appetite to mood, to sex drive, to energy level, to hair growth, to pregnancy and the list goes on. Yet you can only see them under a high-tech microscope. So small, yet one the most powerful forces I can think of!

Or just think about it this way, Michael Phelps has won many gold medals not by minutes, not by seconds, but by fractions of seconds. This past Aug 23, 2014, he took first in the 100meter butterfly at the Pan Pacific Championships in Gold Coast, Australia. His time was 51.29 seconds, and Ryan Lochte, who took 2nd place clocked in at 51.67. That’s a difference of “point” .38 seconds.

And this is true for so many things in life. A five-minute difference can either make or break a first impression, making you either look on-time, punctual, pulled-together and in-control, or late, frazzled, careless, and perceived as not valuing the other person’s time. It may make or break your chances of landing a new job, new sale, new client or new promotion. In the crazy world of bodybuilding, a 5 lb. difference is a HUGE separator, forget about it a ONE pound difference is a huge divider of first, second and third place.

People always notice the details and so does your body, and I am excited to dive into that in more detail in a little bit here.

Consistency/Success:  Again, I know you have identified what it takes to remain healthy.  Please share what you believe are the top 3 traits and qualities that people posses who are staying consistent and successful in their journey.

So first thing: develop your game plan, and depending on where you are at this point metabolically and knowledge-wise, work with a nutrition expert who has a proven track record. AKA pick one that has the fruit on the tree! Please, I beg you, this is the most basic concept in my industry, and honestly every industry this simple principle is so often overlooked.

Think about it, If you need help managing your finances, are you going to seek the counsel of somebody who’s house is in foreclosure and who’s bank accounts do not show the numbers you would like to see in your own accounts? No, obviously not. So please, when seeking a fitness professional, seek out someone who has the body you want, the leanness and muscle tone you desire, and lives the healthy, sustainable lifestyle you want to emulate. Someone who is knowledgeable and talks the talk, but backs that up by walking the walk. Someone with passion for what they do, because you know then that will be absolutely passionate and fired up to help you achieve your goals as well.

Second: Be consistent. Remember, what you do every single day, all the time, is wayyy more important than what you do once in a while. And you will never be consistent if you can’t learn to be patient. You have to un-learn the instant gratification that the media is force-feeding down our throats every day. Respecting your body, and all it will do for you if you let it, can only happen with time. Remember our cheesy but useful analogy, if someone cheats on you, they have to invest a lot of time to win back your trust, for you to show them the same love again. Your body will eventually show you lots of love, but the more times you have messed with it, the longer it will take, so hang in there, be patient and learn to give your body tons of TLC 

Third: Have as much of your food that you are eating come out of the ground. We need to stop it with all this processed crap. These diet shakes, and diet bars and diet mush for meals, it needs to stop! Again, this is not how you show your body love. Give your body whole, unprocessed, single ingredient foods, as much as possible. Keep things simple for your body to recognize, digest and assimilate. And I’m going to get some haters out there for saying this, but stop spending so much time in the kitchen! In my opinion, if the meals you are cooking for yourself and your loved ones are taking hours to make, they are not maximally healthy. Unless you are a chef by trade, or if you truly receive relaxation and a calming, zen effect from being in your kitchen and treasure your time cooking as a way to decompress, then that’s awesome and I will never keep someone from that if that is the case. But to the rest of you, that are like me, because my meal prep always ranges from 45 seconds to about 8 minutes tops, stop with the complicated, overcooked, nutrient-deficient meals and invest that time to tackle some other obstacle life is currently throwing at you.

What if someone says to you, eating healthy is too expensive, what can I do if I’m on a budget?  

This is actually a huge myth that the processed food giants like Kellogg’s, Nabisco, Kraft foods, etc. want you to believe. But in reality, eating healthy IS cheaper. A documentary by Katie Kouric which just came out recently does an excellent job busting up this myth. They put together a healthy meal for a family of 4, and I think they showed a baked chicken some spinach or other green vegetable, some bread, water and perhaps some fruit? Next to a huuuuge amount of food from McDonald’s, set for a 4 person family to consume, and the total price tag for the healthier meal came out to just over 13 dollars, and the Mickey D’s meal was over it was 22 or 23 bucks. So don’t listen to the hype. Real, unprocessed food can often times be much cheaper!

Should I consider supplements or meal replacements? 

It depends on the individual’s goals and the current state of their body. Can certain supplements, that are organically derived help speed us along to a desired end result? Yes. But we always want to check our true motives when considering the consumption of a pill or “meal replacement” We want to ask, can I get this desired result from real food? Is this going to get me what I want now, but sabotage my results and slide me backwards later? And if that is the case, then it is definitely not a good idea.

Hope that helps! Let me know over at www.lianprice.com/answer-me-this/<>www.lianprice.com

Again the snowboarding video: http://youtu.be/cGexde56U4g (I love this song!)

Happy Tuesday everyone! 

Lian Price

Michael Jackson's Wrist Flicks

(This blog was originally published on April 22, 2015 at LianPrice.com.)

MICHAEL JACKSON’S WRIST FLICKS

Happy Hump Day Fit Fam! Happy Earth Day too!

Are you a Master of anything? Do you want to be? Do you want to be a Master Teacher, a Master Engineer, a Master Poet? What about the Master of your own body?

I have had the pleasure of meeting Masters in my life thus far. Each and every time I do, I am extremely humbled. I have met Master Moms and Master Dads. I have met a Master Chef, a Master Investor, and Master Bodybuilders. Master Dancers and Master DJ’s. A Master Jiu–Jitsu Champion, a Master Barista and Master Surgeons.

Each Master is the owner of his or her craft and a valuable contributor to society at large.

How can you not be humbled in the presence of such awesomeness?!?! These individuals have literally devoted their lives to their incredible work. They have made sacrifices, have gone deep into their zone countless times, and have remained so razor–sharp focused despite many inherent obstacles.

And so I am duly inspired. And motivated. And antsy and a little pissed off.

Geez. Why such an irrational and nonsensical reaction? Trust me, I wish I could change it. I am pissed off only at myself, because I think, “Why am I not there yet? Why am I not yet too the Master of my own life’s work?”

As badly as I want it, I know that Mastery cannot be rushed. As badly as I wish to will it into existence right NOW, it’s just not possible.

Only when hard work, consistency and passion are layered evenly over a prolonged period of time does a Master get to be born.

Michael Jackson was said to have practiced the same move over and over and over again in front of the mirror. If the move involved flicking his wrist, he would repeat it hundreds of times, and each time if the wrist movement was slightly different from what he was aiming for, he would do it again until it was exactly the same “flick” every time.

To the untrained eye, every practice move probably looked 100% stage-worthy! You or I watching Michael do this may not have been able to tell the difference from one wrist flick to the next.

But Michael could. Because he was a master.

To master your craft, I believe you must seek to be better than anyone else in your field, and provide more than value than anyone else EVER has before. And to give more, you simply MUST become more. There’s no way around it. I believe you must put in countless hours of concentrated effort in service to others, and be absolutely relentless in your own self-improvement.

I say “believe” because I don’t yet think of myself as a master. Yes, I want to be, and I work like hell every day of the week to be. But I also know my Master training is far from complete. I believe I have many more years of service to go before reaching the level of greatness I am after. Before I deserve to stand among the elite I have listed above.

I am impatient, yes, always, I can’t help it. But I am so excited too. I love the climb. I fell in love with the process a long time ago.

I also don’t want to think of myself as a master because I am terrified of “arriving.” In nature, nothing is stagnant. An apple does not stay perfectly ripe, not even for a week’s time. It is either ripening or it is rotting. I can’t shake the thought that as soon as I think I am perfectly ripe, I will start to rot.

The remedy to this? Always be ripening. Always be growing, reaching, eager to learn more. Always be willing to “flick your wrist” a couple thousand times more.

Why? What’s the point? Because an amateur who completes 2,000 flicks of his wrist will think they all look the same. A Master will see all 2,000 them as slightly different.

So be eager to seek out the subtle nuances in your work. Take joy in each and every movement, every “flick.” Even though you have completed so many of them already, you must be ready, willing, antsy, and yes even pissed off enough to always do a few thousand more.

I also believe Masters, in their own heads and in their own work, are still climbing the climb as well. The very best in the world do not give up their daily grind once they have been deemed by society as “successful.” Rather, they wake up each morning looking forward to it. They absolutely love what they do, and this only further enhances their level of Mastery.

So I say to you, let’s never peak. Let’s become more, so you can keep giving more back. And let’s never be hesitant to adjust our wrist flicks, to look in the mirror and do those next 2,000 repetitions, because they are a necessary part of the Mastery journey; making those small, but oh so vital changes along the way.

Love, love LOVE your grind. Fall in love with the process and don’t ever be afraid to adjust your path so you can keep moving forward. Pay attention and hone your craft. Be relentless and passionate. Keep your personal standards so high, even when everyone else around you tells you you’re already stage-worthy. Demand your very best from yourself, every single day. Become the Master of your life, because only you have the ability to do so.

I’m signing off with one of my favorite quotes. Have a great day!

“No person is free who is not the master of himself.” –Epictetus

In Good Health,

Lian Price

Your Job Vs. Your Body

Fitness-Job-Body

(This blog was originally published on May 11, 2015 at LianPrice.com.)

Speaking of no-nonsense. Let’s get down to business here. I mean it’s Hump Day for goodness sake. No time to mess around.

The email I write to you today is about having integrity.

Most of us act with alot of integrity at work. Despite what the media says about the sharks and the evil middle managers, etc. etc., I have met so many stand-up people who go above and beyond at their jobs. They treat people with respect in their workplace.

Managers, foremen, captains and all other bosses protect and stand up for the little guys at work, the ones with less pull than them. They are relied on, and they look out for and protect, as much as they can, the safety of everybody’s jobs.

If you don’t do this, i.e. do what is expected of you during the hours you are clocked in, you will eventually lose your job. That’s just what happens. That’s life.

If you have been at your job for a while, you know what is expected of you. Yes, you may skate by and put in the least amount of effort for the maximum return, but that’s okay. As long as you are covering all of your bases and getting the job done, the paychecks should keep coming.

So here I ask; why don’t we take the same approach with our bodies?

C’mon. We all know deep down when we are not respecting the one and only physical home we will truly have for the rest of our lives. So why don’t we do what we know needs to get done for our health?

Like a seasoned worker, if you are in peak physical form already, then yes, you CAN skate by, and put in the least amount of effort for the maximum return. In fact, it is actually healthier to take this approach than to constantly slam your body with over–activity and ruthless dieting. This leads to overuse injuries, exhausted organs and premature aging. If we calculate what the minimum effective dose is and just do that, we can enjoy maximum rewards and also have a high quality of life, i.e. a sound mind, body and spirit.

But if you’re not there yet, you can’t short cut the short cut. If you haven’t switched over to new and healthy habits yet, this WILL BE your toughest battle. It CAN happen for you though, if you just get off your butt and get to it.

– But don’t think that you can just think about working out.

– Just think about how fat you look in every pair of jeans you own.

– Just think about how you shouldn’t be eating the 26th gummy worm that you are in that moment shoving into your mouth.

Just thinking about it is NOT going to make it happen. Yet I can’t tell you how many people I come across who literally think just like this, day in and day out. They ponder, they stress, they have SO MUCH anxiety over their appearance! But they DO NOTHING.

Are you one of these people? If so, why? Is it because this responsibility to stay healthy is so much different than the responsibilities you handle with ease and competence at your job? Is it because there is no one else holding you accountable except the person who stares back at you in the mirror? That person can be so easy to avoid, right? At work you have co-workers relying on you to pull your weight, or you may have employees looking up to you to have integrity, vision, and to get the job done.

It’s time to have some integrity when it comes to your relationship with your body.

Stop thinking that if you pop a few fat burners or put on a waist cincher you can look good. Trust me, it doesn’t work. Your body is just too smart.

Just like you will protect and stand up for your job, the thing that gives you the ability to pay your bills and take care of your family, protect your health too.

Stand up for your body. Because no one else is going to.

– Stand up and say no, you are not going to succumb to the juicy, “enlarged to show texture” fast food billboards.

– Say no to the sugary cereals in the breakfast aisle. You do not need that fake,weird, nastiness contributing to the growth of new cells in your body, cells you will potentially live with for the next 7 years.

– Say no to going 3 days with zero physical activity. Yuck.

– Say no to 4 hours of TV at night, when you could be working out, reading, or having a real conversation with a friend or family member.

Stand up for your health. You are going to be bombarded with marketing gimmicks and unhealthy temptations for the rest of your life. This is simply the world we live in.

So what? What are you going to do about it? Are you just going to give in and play victim forever?

Or are you going to stand up and take control of the one thing you actually have DO have control of?

Your body is crying out for you to take care of it. Show it some respect. It certainly does a lot for you. You know how to, at the very least, take care of the basic necessities for your job. Now do the same thing for your health.

Have a great Wednesday guys. Catch you on the other side 

Blog Post: www.lianprice.com/your-job-vs-your-body/

In Good Health,

Lian Price

Are You a Unicorn?

Fitness-Unicorn

(This blog was originally published on May 17, 2015 at LianPrice.com.)

Hey you 

Honestly, are you a unicorn? What am I talking about here?

Blogging Backstory, GO!
Two weeks ago, I was riding in the car with a good friend of mine. She put the guy she just starting dating on speaker phone. So of course I fired off questions. After all, what kind of non-nosy, awesome friend do you take me for? 

“Where are you from? What brought you out to San Diego? Isn’t my friend awesome? She’s the best, you better treat her well!”

“Yes, she is. Of course I will. She’s a unicorn.”

Wow, I thought. I need to digest that statement.

This guy believes he’s found a unicorn. Someone who he did not think existed. A woman who takes care of herself. Someone who is beautiful, confident, extremely smart, fit, has a profitable and fulfilling career, and loves to laugh, travel, and explore the great outdoors. She’d give the shirt off her back for those she cares about, and doesn’t take herself too seriously. On top of all that, she likes him back.

He was right. She’s a total unicorn.

Do you want to find YOUR unicorn? Someone who you didn’t think existed? 
Or maybe you have already found your somebody, and you want to keep that specialness alive, that mutual feeling you both have each other, that he or she is the most precious thing you have ever found.

If I may be so bold, I will tell you how. It’s so simple.

To Find A Unicorn, First BE A Unicorn.

Let’s chat about this. Do you see yourself as a unicorn? Are you a fantasy come true for someone? If you are not, consider these guidelines of engagement:

1.) Don’t want to date someone who will just waste your time?
Then stop wasting your own time.

Stop letting the days slip by and go out and take action on your goals. Or if you already are putting in the effort, say at work or at the gym, then don’t turn around and sabotage your own reward by spending all of your earnings on the weekends, or by eating the doors off your favorite fast-food joint. That is an even bigger waste of time. And a psychological rollercoaster you do NOT want to be on, trust me.

2.) Don’t want to hang with a scatterbrain? Someone who is undisciplined and lazy?
Discipline yourself then. And stop being lazy.

3.) Don’t want to attach yourself to someone who is emotionally unavailable?
Then you BE the bigger person. You go forth and be emotionally available. Lead by example. Open your heart up again. I don’t care how many times it’s been broken. That’s no excuse and it doesn’t freaking matter. You are stronger than you think you are and you CAN handle taking that chance.

Put your ego aside and be vulnerable. Give love. With no strings attached. That is the ONLY way true love gets returned.

Love for loves sake because in my humble opinion, life is too short, the days are too fast and I believe this is the best, most impactful way to live your life.

4.) Don’t want to be with someone who’s going through a chapter 13?
I don’t blame you. But before you judge them, why don’t you go put some work in, and beef up your own bank account.

5.) Don’t want to get down on the dance floor with a fat-ass?
Then don’t BE a fat-ass. Plain and simple.

Hold yourself to your own dating standards. Stop worrying about everyone else’s imperfections and focus on making YOU the BEST version of YOU, first. If you are married, hold yourself under that same microscope you never hesitate over-analyze your spouse with. It’s time to start leading from the front, in all areas of your life.

6.) Want to break it off with somebody because they are not taking you seriously?
Maybe it’s because YOU don’t aren’t taking yourself seriously. People will only give you as much respect as you ask to be given. And by the way, respect is never given anyway. Remember the Titans: “Respect is not given sir, it’s earned.”

How are you spending your time each day? How much value do you place on each waking hour? Are you setting goals for yourself each week and reaching them?

When you show up, are you showing up put together, head held high, slightly mimicking the strut of a supple leopard? (Lol, I’m serious!) 

Or do you walk onto the scene looking sloppy, with your shoulders hunched and no trace of confidence to be seen? Put in the work at home, in the gym, in the office, wherever, so you can show up and show up right– Every single day.

Stop being so harsh on others and so forgiving of yourself. Yes, I said it. Stop being so forgiving of yourself.

Real Talk. I know I am being harsh. But no one else in your life is going to tell you the truth about the way you look, or carry yourself. Think about it. YOU don’t even tell yourself the way you really look or act. We are lining up other people’s actions with our own intentions and that’s lopsided. It needs to stop if you are going to live an honest life that you are proud of, and rock a chiseled body that you are proud of. Day in and day out. All year long.

Enough said. I hope these Unicorn guidelines helped. I think the world needs a few more Unicorns. Don’t you agree? Let’s make it happen.

This blog is posted at www.lianprice.com/are-u-a-unicorn/ I always love and appreciate your feedback.

–Lian

P.S. For the first time ever, I am dedicating my blog post to somebody:

R.I.P. Paulie Hayes, a.k.a. Hazelnut.
A true Unicorn AND a true Human. You always lived life the way it was meant to be lived. We could all learn so much from your daily example. Thank you for reading every single one of my overzealous blogs, and for always believing in me and my efforts. You touched so, so many. We miss you and we love you.

Lambo, Lexus, Or Hooptie?

Fitness-lambo-lexus

(This blog was originally published on JUNE 3, 2015 at LianPrice.com.)

"My body is like an exotic race car, and every day I wake up so excited to drive it” -WorkGrindFly

As you glide on into this weekend, I want to leave you with some short and sweet food for thought

Which make and model most closely resembles how you feel and act towards your body?

A 2009 Lexus ES 350

A 2002 Saturn Ion

A 2016 Lamborghini Aventador

I’m sure you’ve heard people say, “Unlike a car, you only have one body to take you through life, so treat it well.”
But I’ve never heard anyone really break that statement down.

So hear we go. Let’s figure out what year, make and model YOUR body is to YOU.

The following are conversations between you and your “vehicle.” Whichever conversation sounds most familiar points to which vehicle you, on a sub-conscious level, liken your body to be.

The 2009 Lexus ES 350
“You make me look good. I guess. It’s not like you’re the sweetest thing on the market, but you’ll do for now. You are certainly no one’s wet dream, but at least you’re somewhat respectable. You blend in and you don’t cause a scene.

The truth is, a few years back, you were pretty smokin’ hot. Dare I say more than a few necks swiveled as you cruised down the street.

But since that’s not the case anymore, I guess I’ll just continue to save money by giving you fueling you with the cheap stuff and spacing your service appointments out as far as possible.

Truth be told, I’d love to upgrade you, but it’s just not in the budget, and quite frankly I just don’t feel like putting in the extra effort. What I give you is enough, so just be happy with that. I guess my only concern is that you don’t break down before I am ready to give you up.”

The 2002 Saturn Ion
“I was cheap. I withheld. I rationed. I’ve been kicking your tires for years. I gave you cheap fuel, dirty energy. I told you you were useless. Gross. Ugly. You embarrass me everywhere I go. I am so ashamed you’re mine. I can’t even remember the last time I changed your fluids, got your brakes checked, changed your battery.

I feel guilty, because you do so much for me still. Despite my ill–treatment and neglect, you still always eventually get me from point A to point B. You’re so loyal to me. You just keep hanging on for dear life. You are such a trooper, soldiering on like you do, but all I seem to be able to say to you is, I wish I could just replace you.”

The 2016 Lamborghini Aventador
“Man, I love you. You are so sexy! I keep you looking buffed and shiny from EVERY angle, just look at you! Darn right I treat my vehicle well.

Of course, I give you premium fuel.

Of course I get you washed and waxed and serviced regularly.

Of course I show you the open road.

I show you love and devotion and care. I know this is how I will get the highest level of performance from you.

I show you a life of action, adventure, comfort, and abundance, because you deserve it. You are a premium, elite, exotic, one-of-a-kind machine.

I take pride in your appearance. It’s not showing off. Well, maybe a little bit  But I swear it’s not vanity that makes me do it. I just take this seriously, caring for you, the beautiful gift I have been given/worked so hard for.”

—————————————————————————

Figure out which car you treat your body like. If it’s anything short of the Lambo Aventador example, then this weekend I want you to keep this question in the front of your mind:

Why would you play around with something as priceless as your body?

Why wouldn’t you man up, get some discipline and put in a little work, for you!? At the end of day, the reward is for you. It’s so YOU can be proud of yourself from the inside-out. It’s so YOU can perform at a high level every day, day in and day out. Why? Because life, love, prosperity, and any door you want to open, starts with your appearance.

Don’t believe me?

• Obese workers (those who have a Body Mass Index of more than 30) are paid less than normal-weight coworkers at a rate of $8,666 a year for obese women, and $4,772 a year for obese men, according to a George Washington University study.
• People who exercise regularly earn 9% more than those who don’t.
• It is scientifically proven that people that take less than one-tenth of a second to make a judgment call from your first impression.

So put the odds in your favor, and start taking care of the beautiful, powerful machine you have at your disposal.

That is all folks, have a fantastic weekend! Talk soon 

–Lian

Fall In Love

fitness-fall-in-love

(This blog was originally published on JUNE 11, 2015 at LianPrice.com.)

Head’s up, my message is pretty raw today.
I hope you can handle it.

I don’t think we are falling in love enough. And I am not referring to traditional romance.

Let me back up.

June 13th, 2011. That was the day I fell in love with possibility. I fell in love with “what if.” I fell in love with my purpose. I went to work for it, and I haven’t stopped since.

Have you heard the term ‘Labor of Love’? Well, to me there is no greater way to love than to literally give it all you’ve got. To work your hardest, to get past the excuses and stretch yourself beyond what you thought was possible in the past. Coincidentally, you will never be able to give all you’ve got unless you are already head over heels in the first place.

Back to June 13th – this was the day I registered my first LLC. As you already know, I’m crazy for what I do. I LOVE helping people. There is nothing better! However, this is not the only thing I’m in love with.

I fall in love with my friends, over and over, every day. They ground me, they build me up, and they inspire me. I am in awe of them at times. I am so lucky to be surrounded with such strong, radiant people.

I fell in love with San Diego. While going through my divorce, many people advised me to move back to NJ. I won’t make it my own here, they told me. I don’t have enough connections, and I’ll have no stability, they said.

I say no. I’ve dug my heels in. I know in my heart that I am meant to be here, and I have never felt more at home.

I fell in love with my body. Yes. You read that right. If you think this is cocky or weird, that’s okay. Remember: It’s my body, and you’re not the one who’s going to take care of it.
I am.

And guess what? As soon as I fell in love with my body, it started to change.

After I decided to stop proverbially ripping myself apart in the mirror, I shed 12 lbs. I grew the curves and the muscle where I wanted them. My skin glows now. My hair shines.

I’ll stop with the Herbal Essence commercial, but seriously, can we quit hating on our bodies already? Why do it? Why waste your precious energy? The return on positive energy expenditure is exponentially higher! Love the body you are fortunate enough to have today, and live for the healthy body, mind and soul you will treasure tomorrow.

I don’t know, maybe I’m getting soft. Maybe I have been living away from the East Coast too long 

But I know this: your softest, most vulnerable moment is also your strongest. When you decide to open up, to “expose” your true feelings, to finally start being true to your heart, and to inevitably fall in love with something or someone you believe in, I believe this is intrinsically your strongest moment.

So let’s together have more strong moments.

I believe it is in our natural design to fall in love with who we are meant to be and what we are meant to chase after in this life.

So let’s fall in love.
Then fall deeper.
Fall in love with the process. Every day. Over and over.
Fall in love with your craft, and the relentless, pragmatic grind that comes with it.
Fall in love with the bigger picture. And also get wrapped up in the beautiful little details.
Fall in love with this life. You only get one.
Make sure to protect your love. Protect it with all the strength you have.
Draw a line in the sand and don’t let anything past.

––––––––––––––––––––––––––––––––––––––––––––––––

That’s all for today friend, have a wonderful weekend, ttys 

–Lian

Don't Waste Your Time Working Out

(This blog was originally published on JUNE 11, 2015 at LianPrice.com.)

fitness-dont-waste-time

Hey FitFam!

If I had to guess, I would say you are a super busy human being. You probably juggle numerous responsibilities each week, which you try to balance with at least some fragment of a social life.

If this is you, congratulations. I know society takes this essentially broad definition of being an adult for granted, but I don’t think we should. To me, this means you have struck a balance between finding enjoyment with family, friends and recreational interests, while at the same time being a responsible person who contributes to the greater whole and takes pride in adding value to the world.

Now, I say all this, because as adults, we also know another responsibility we shoulder is that of our own health.

Again, I say it: we are all really busy. Our time is so, so precious. Therefore, let’s make absolutely sure that the portion of your day that has been devoted to exercise (including the time it takes to travel, warm, stretch, shower, etc.) is as effective as it can possibly be.

So to help out with this mission, I compiled a list of my personal top tips to avoid wasting time during your workouts. Since this post is long, scan through the bold printed items and pick out which ones are most likely to describe you and then read their solutions.

1) Issue: Your Mind is Wandering / Lack of Muscle Activation
Ah, the ultimate silent killer for workout effectiveness. If you find yourself getting distracted during your workout or don’t feel your muscles are burning as they should, try this:

Solution: This tip is from the one and only Arnold Schwarzenegger. In his book, Arnold: The Education of a Bodybuilder, he states that in order to truly get the response you want from your body, you must focus your entire brain on the muscle group you are working. So for instance, if you are doing crunches, imagine synching your brain right up with your abs. For the entire set, you must only think about your ab muscles.
–Not your to-do list.
–Not your boss.
–Not that cute guy/girl working out next to you.
Just your abs. For those 20-40 seconds, concentrate your ENTIRE being on those ab muscles. Stop and rest, then do it again. Benefits include form improvement, more appropriate weight to strength level, and increased soreness the next day or two.

2) Issue: Lethargy/Sluggishness
We have all been there. You want to work out, but your body does not. You attempt to push through the sluggishness even though your body is fighting you on every rep.

You don’t want break this awesome exercise streak you have been on, lacing up your sneaks and heading to the gym 5 days in a row at this point.

Solution: You might hate me for saying this: Go home. Why is exercising every single day so important to you? Why do you feel like you have to keep going? Is it because you subconsciously believe that if you stop, you will stop for a month? Is it that you don’t trust your own workout willpower yet?

If this is the case, then the battle is with your mind, not your body.

I have seen it happen SO many times, a client uses the hour and a half allotment in their day to take a nap instead, and consequently wakes up leaner than if he or she had used that time to train. Your body needs extra rest if you are exercising frequently and/or with high intensity.

Never taking a rest day does NOT lead to permanent results. Be kind to your body, listen to it, and give it rest when it is crying out for it. Adhering to these physiological signals what will get you the shredded, gorgeous body you are after. Trust me, after a day off, you will want to move again. Your body will ask you for movement, for perspiration and breathlessness, and you will oblige it. Self–denial, and punishment, simply will not get you where you want to be, and if they do, they certainly will not KEEP you there long–term.

3) Issue: You’re a Showoff
I am ashamed to admit it; I succumbed to this one just two weeks ago. That’s right, I was so excited to post a new deadlifting PR to my Instagram feed, that I didn’t wait till the end of the workout. Instead of focusing on the next heavy lift, I jumped on my phone, played with filters and posted, thereby taking too long of a rest break and consequently wrenching my back on the next set.

The result? I couldn’t work out for a whole week and had to spend my weekend fun money on rehab appointments. Read: Not. Fun. Was the Instagram post worth all of that? Heck no!

Solution: Don’t be a jackass like me. Seriously, don’t be so excited to brag about your accomplishments in the gym that you forget to give the process, and your body, it’s due respect and focus. That’s it, that’s all I got for you on this one. When you feel like showing off, don’t. It’s just not worth it.

4) Issue: Feeling Apathetic
Solution: Before your next workout, head to the bathroom first and go look in the mirror. Seriously, take a moment and stare at yourself. Think about all the changes you want to make. Think about what motivates YOU, not what all the newsfeeds and apps and hashtags say you should be motivated by. Clear the clutter out your brain and realize that the next hour or so is 100% devoted to making YOU better. And you are NOT going to waste it. This is the only time you get today to make it happen. You KNOW your time is precious, so remind yourself: you’re not here to mess around.

Then smile, growl or stick your tongue out, whatever helps, turn around, walk out of the bathroom, and for the next 30 to 60 to 90 minutes or so, go H.A.M. on that track, group class or weight rack.

5) Issue: You’re Not Enough Of A Loner
Yes, group classes are awesome, as in Bootcamps, CrossFit, Barre, Spin, Hot Yoga and so on. But sometimes, without meaning to, we let the pack drag us down. If our buddy in the back row is slacking off and being a chatterbox, and we want to appear friendly and not snobby, we will inevitably have to slow down and slack off too in order to appease them. Yes, you have successfully kept a friendship intact, but you have also just wasted your workout time.

Solution: Strike a balance between being friendly at the gym (or wherever you happen to be exercising) and being focused. You are there to effectively burn fat, build muscle, and get your endorphin dose for the day. Those are your first priorities. Don’t be afraid to be a bit of a loner when it comes to your exercise time. It will pay off later.

You can accomplish this without coming across overly aloof or militant, just in case that is really not your style. Here’s how:

Gym buddy will not stop talking to you. You politely give them direct eye contact and let them ramble for a minute or two. If they are still not finished talking after that and don’t seem to pick up on your non-verbal cues, just say this: “Hey, I’m so sorry to cut you off, but last night I ate an entire pizza by myself. I am feeling SO guilty about it today. I really need to get this workout in, or I am going to feel like a total sloth for the rest of the day/night. You understand right?” Said gym buddy will immediately feel really bad for you and allow you your space.

6) Issue: Too Tentative
No prelude, just a solution.

Solution: Stop thinking everyone is looking at you. They’re not. I’m serious, don’t let that thought cross your mind ever again. Everyone else’s only concern is how they look! If someone is in fact, staring at you, good! Chances are it means you are doing something right. (Or if you are doing something wrong, at least you’re doing it with flare. 

Always be aware of proper form and how your muscles and joints feel as you move through your workout, but don’t be so tentative to try something new that you just stay stuck in the same old routine. Also, there is no need to be self-conscious to try a new form of exercise, because remember; everyone was a beginner at one point.

Hope this helps, talk soon! Have a great week 

–Lian Price

Fat Ugly Cow

(This blog was originally published on July 8, 2015 at LianPrice.com.)

fat-ugly-cow

An online client said something to me on the phone last Thursday that I will never forget. It hit me like a brick to the stomach.

She was in the middle of telling me how all of her clothes fit better, she has more energy and she feels so much more confident now in her own body.

Then, in an off-handed manner, she said: “I realized yesterday that I haven’t called myself a fat, ugly cow in two whole months.”

“What?!” I exclaimed. “What did you call yourself before??”

She explained: when she used to get dressed, look in the mirror, or even finish a meal, in her head she’d call herself a fat, ugly cow. Now that she’s started weight training 3x per week, is eating super healthy, and has consequently slimmed down quite a bit, she feels much better about herself. The increased self-confidence disabled that negative self-talk mechanism in her brain, and thank goodness!

I told her I was so happy to hear this, and let’s do whatever we can to make sure she NEVER talks this way to herself again.

My own shocked response surprised me, I reflected. It was weird because I KNOW how common this inner dialogue is, both with women and with men. I KNOW people say things like this about themselves all the time.

Doesn’t matter. The logical side of my brained short-fused for a hot second and my heart got in the way.

I started thinking. A person who knows their value would NEVER speak to themselves like this.
Yet for so many of us, we launch these personal insults at ourselves all the time, and we can’t seem to control it or make it stop.

Why?
Why do we crush our own spirits on a daily basis?
Why do we continue to scold ourselves for being fat?
Scream on the inside for not being perfect yet?
Gag at the sight we see in the mirror,
and mentally wear ourselves down to the nails,
all before we’ve left the house each morning?

It’s certainly not our logical, left brain operating at the helm here.

Our logic always will tell us this is a counter-productive waste of time.

A total energy suck.

A devastating inhibitor to all of the endeavors we go after in life.

But the things is, we’ve already formed the habit. And oh, is it ever so hard to break.

So how did my client do it? She replaced her bad habit with healthy habits. Her bad habit, calling herself a “fat, ugly cow” every day, didn’t stand a chance. That’s the thing with subconscious habits. They WILL not be broken until we replace them with new habits. We must show our sub-conscious that changes are being made now, and those self-defeating comments are no longer relevant.

We have to prove to OURSELVES, (NOT the rest of the world) that “fat, ugly cow” is an inaccurate statement, and there is only one thing that will effectively assure our sub-conscious brain of this.

That is plain, old-fashioned hard work.

So make time for it. Make time to create and sustain new lifestyle habits. Initially, it will feel like hard work. Because guess what? It is. That is the price you are going to have to pay for being lazy with your thoughts and for your lack of action.

But it WILL pay off. I WILL become intuitive. It WILL become second–nature on a sub-conscious level.

Be patient with yourself. Give it a couple of months, like my client did. In my opinion, her physical results are secondary in value. Now that her mind’s right, (and since the mind controls the body,) she can get as lean and fit as she wishes.

With her thoughts back under her control, she’s got her confidence, and her self-worth back.

She has re-issued her value to her own psyche. That is the truest blessing. That is the biggest reward.

Have a great day FitFam, and remember, control your own thoughts about yourself and go put the work in, so that you can see and feel the positive, healthy result of a fit body and a sound mind!

Talk soon 

In Good Health,

-Lian Price

How To Eat Perfect

nutrition-eat-perfect

(This blog was originally published on July 21, 2015 at LianPrice.com.)

...in an imperfect world. That’s not even proper English, but it got my point across.

There is no such thing. It’s impossible. If someone claims to achieve this 24/7/365, then this person’s quality of life is the first thing I would place under scrutiny.

THE DILEMMA: We battle nutritional challenges on a daily basis, battles our ancestors never had to fight.

– Billboards. Commercials. Smells.

– Oversized restaurant portions. Family gathering-style guilt trips.

– Manipulative taste-engineering. Intensified chemical reactions. Pleasurable food-induced highs, followed by exhaustive self-destructive lows.

– Irrational yet ever-convincing emotional attachments. “Comfort Foods.” Your stress level at work, which towers so high it unravels the very core of your being, leaving you defenseless against the lure of Starbucks Double Red-Eyes (AKA The Starbucks Black Eye,) the microwave, culinary convenience and late-night snacking.

THE SOLUTION: When it comes to being “Perfect” nutritionally, here is my #1 piece of advice.

Make it all about you.

What does this mean? Sounds pretty self-centered.

But it makes sense. When you are making this all-important decision: “What am I putting in my body next?” Do not base that decision on anything other than what works best for YOU.

You CAN be perfect. Perfect FOR YOU. You can avoid every modern-eating pitfall I have just listed, and you can reign victorious every day, if you follow these steps:

1) Know Your Strengths.
Make a list of the top 12-15 healthy (and I mean TRULY healthy, we are not talking orange juice and Wheat Thins here) foods that you thoroughly enjoy eating. These are items that you could eat almost every day and not get sick of.

This is now your personal list of Strong Foods. This is your ammo against all the other temptations out there. These are your go-to items that you will be on your grocery list every week.

This is your new home base. When you get too far off-track, whether it be during the holidays, after traveling, or simply following a fun and crazy weekend, you will now have this list to come back to. Every single time. These are foods you always enjoy, foods you won’t grow tired of, and ones you also trust to help you build and maintain a healthy and sound body and mind.

You see, it is NOT about sacrificing the crazy weekends. It is not about relinquishing the moments, rather it is about drinking them in, enjoying them with all you’ve got and then NOT feeling guilty afterwards. You MUST zig and zag a bit to get through this life, am I right? 

2) Experimentation Is Optional, Automation Is Essential!
Studies show that the leanest people on the planet eat the same 5-7 foods every single day.

So you want to be lean too? Then stop fussing about food “boredom” and stop calling yourself a “foodie.”

Narrow your focus.

I’m sorry to be so brash here, but unless your full-time work involves making and/or selling food, get a new hobby. (Food industry professionals, I would create a different game plan for you. Email me and we’ll discuss.)

Find excitement and fulfillment in other parts of your life, and stop searching for the coolest new hipster recipe with the 27 mysterious ingredients that must be braised/soaked/simmered together for 110 minutes.

What I mean to say here, is that do you don’t have to constantly experiment to be healthy.

You don’t have to try daikon root if you already know deep down you’re going to hate it; if you can’t stand the taste of coconut, don’t sprinkle coconut flakes on everything because someone on your favorite food blog told you it was a good idea. Stop trying to “adjust” your palette to enjoy the taste of brussel sprouts if you don’t already.

From Guideline #1 you have your own list of Strong Foods now, so just automate those. Make them a non-negotiable part of your weekly eating habits.

Simply go buy them, then eat them. What will this do? This will:
– Keep you happy
– Keep temptation largely at bay (and when temptation does overtake you, most likely at a rate of approximately 1–3 times per week, again please see Guideline #1 for the remedy)
– Keep you healthy
– Keep you sane

You have now officially taken 97% of the mystery out of healthy eating. Boom.

3) Know Your Weaknesses.
The most important part of this guideline has to do with timing. Know what time(s) of day you are the weakest. Then plan and play around that.

Examples:

A) If you KNOW, no matter what, you cannot fall asleep without feeling at least somewhat full, then create a larger gap between an afternoon snack and a later dinner, instead of having an afternoon snack and two dinners. This way your caloric/macro counts will be the same, just with different timing.

B) If you know you crave something sweet during that 2-3pm lull everyday, account for that. Plan to consume a substantial amount of your carbohydrate intake at that time of day. Once again, this will allow you to still keep your caloric/macro counts where you want them to be.

4) For Goodness Sakes, Stop Forcing It Already.
Stop forcing your body to do stuff. Don’t want to eat another dry 6 oz. chicken breast? Then don’t eat it. Stop and think first, because maybe your body is trying to tell you something.

Chronically working against your body day in and day out may produce desirable aesthetics in the short term, but they are never sustainable. In the long term, this leads to fatigue, burnout, weight gain, inflammation and other un-enjoyable things.

Working in harmony WITH your body leads to the most lasting, beautiful results.

5) Drink Tons Of Water.
Stop being a stubborn mule and hydrate.
No further elaboration on this one.

Doesn’t get much more simple than this  Follow these guidelines and you will be well-equipped to escape the eating pitfalls of modern-day living.

I am really excited for you to create your automated grocery list and then see the pounds come off as you eat the healthy foods you actually enjoy each day. I am excited for you to no longer feel frustrated, confused or bored with healthy eating.

No more guesswork, no more expensive “health food” marketing ploys, no more games. Just you and your kitchen, every week, well-stocked and ready for battle.

Have a fantastic rest of your week everyone! Talk soon 

– Lian

Chicken Nuggets Are Evil

fitness-chicken-nuggets

(This blog was originally published on August 13, 2015 at LianPrice.com.) 

Hey FitFam!

Today’s message is a little out-of-the-ordinary! This story blows my mind, and is a true testament to how terrible fast food really is. Ugh.

Yesterday a friend of mine fed my dog a couple of chicken nuggets from Wendy’s. 

Let me back up. 

My one–year–old lab, Jeter, has an extremely healthy diet. His dog food is organic, high-raw, contains zero fillers, chemicals or anything except real food. In addition to his regular dog food he eats lots of ripe fruits and veggies with his mom, as well as some occasional rice cakes, mashed pumpkin and lentils. 

HOWEVER, if I am not quick enough, my dog will eat plastic, cardboard, and paper if left alone with any of these materials, and I am ashamed to tell you that (gulp) this has happened before. Yet it didn’t seem to bother him, and as crazy as this sounds, his little iron stomach just churned through and pooped it out, no problem. Obviously I do not want this to ever happen again, but I tell you this to show how unaffected his digestion seems to be towards eliminating anything foreign.

That is, until it was introduced to Wendy’s chicken nuggets.

Needless to say, Jeter has never tried any kind of fast food before. He enthusiastically scarfed down what little he was given and went to sleep last night as per usual.

This morning: I am showering and getting dressed. Jeter suddenly seems to start panicking. He’s not patiently sitting at my feet, waiting to be walked as he usually does. No, he’s pacing the floor, moaning and snarling. This turns into an-all bark and a pleeing, painful look on his face, which reads, “Mom! Take me out nowww!!” I didn’t read the situation quickly enough and told him to wait one more minute, but he couldn’t hold it in any longer. Jeter promptly ran over to my beautiful living room rug and went diarrhea…everywhere. 

This was his first accident in 7 ½ months! What the heck?? I hadn’t put it all together yet. I scrubbed my rug and took him out. Let’s just say, there was a lot more where that came from, as he had diarrhea 2 more times on our morning walk. (Sorry to be so graphic!)

Nothing else from the previous day had been changed from his usual diet. His little iron stomach, which can handle paper and plastic like a champ for goodness sakes, (with no alteration in bowel movements,) could not handle the nastiness of those chicken nuggets. 

Wow, I thought. There is NO way those fake food products can be good for any of us! 

Conclusion: Jeter has one seriously tough digestive tract, and for him to be affected so severely further confirmed my fast–food suspicions. 

Am I a scientist? No. 

Was this a formal experiment carried through in an isolate laboratory setting? No. 

But that was proof enough for me that two–legged AND four–legged creatures alike should stay away from this garbage. 

That’s all I got for today. Happy Thursday, now let’s go crush this day 

…And if you’d like, go share this oh–so–graphic canine tale with the fast–food addict you care about most.

–Lian

 

How much water is in YOUR pants?

How-much-water-is-in-your-pants

Yes, your pants are soaked. Or, rather I should say the process your pants went through to be created was a notably water–drenched procedure.

 

Why do I say this? Cotton farming in the United States is the second-most water intensive sector of the U.S. economy. There are about 2,900 gallons of water consumed each time a pair of jeans are made.

 

The exact amount of water depends on the color, thickness and size of the garment of course.

 

For instance, buying a pair of hot pink sweatpants intensifies your carbon footprint, more than a light grey pair does.

 

I know this topic. is not directly related to fitness. HOWEVER :) I KNOW we all care about water. Water is one of the 5 main factors I center my fitness and nutrition coaching around, therefore I believe becoming more conscious of how our purchases affect our world water supply can help all of us.

 

We are a consumption-crazed economy. This is truth. But what if all collectively decided to give a moment of reflective pause prior to our purchases? (In this case I am speaking specifically about cotton-based apparel purchases, i.e. khakis, jeans, sweats, t-shirts, shorts, underwear, etc.)

 

Further, what if we whole-heartedly supported each other in doing this, and instead of judging others for not having the latest, coolest new gear on, we instead applauded and high-fived each other for giving last season’s trends an extra wear or two?

 

What if we collectively stood up to the heavy hypnotic influences of fashion marketing and said, “No, I look great no matter what I’m wearing, and I don’t XYZ company to affirm this for me.”

 

If we realized that we are already innately enough, that there is no void to fill, and that we have more than enough clothing in our closets already.

 

Imagine what we could do with this liberating mindset? Imagine how much more fresh water might be available to those who don’t take it for granted, and imagine how much happier we would all be, knowing that we don’t need all that extra stuff just to look good and impress each other.

 

After all, what are we doing all this shopping for? Is it because we are bored? Insecure? Unhappy? How awesome would be if in place of spending our time and hard-earned money stockpiling designer jeans as our primary method of solving internal conflict, we start gaining new insight into ourselves instead, spending more time learning about what makes us tick, while simultaneously alleviating some of the strain we are putting on this beautiful, plentiful planet of ours.

 

Maybe there is a subconscious collective undercurrent of sadness, knowing that indeed we are being so selfish, putting our silly fashion needs before everything else, when “everything else” is obviously so much more infinitely important. In our truest state, in our heart of hearts, we know this to be true.

 

Our hearts tug at us to care for something greater than just our image. It tugs for us to align our beliefs, our core values, with our actions.

 

I don’t know, I am philosophizing. I have not asked a sufficient number of people about this yet so I am not sure if collectively this is right.

 

But I do believe this would be the best way to live. To be well–informed of where our consumable goods come from, on how they came to be, and to always remember that the most powerful vote we have right now at this present point in time, is the vote of our dollar.

 

Let me know your thoughts. My research into this subject of wet pants :-D is far from complete. Also, I am swallowing this pill just as much as anyone else, as I have many brightly colored items in my closet as well!

 

Take care, my dear friend, and remember to vote with your dollar :) I love you!

 

–   Lian