How Getting a Good Night’s Sleep Helps You Make Better Food Choices

You’ve probably already heard that adults should sleep seven to nine hours each day. However, many people get far less than what’s recommended. Many people believe they’ll sleep a little extra on the weekends, but sleep simply doesn’t work that way. You need it every day.

Lack of sleep affects everything from emotional intelligence to problem-solving and higher-order thinking skills. It should come as no surprise then that getting too little sleep can wreak havoc on your food choices. That’s why many healthy eating plans include getting at least seven hours of sleep for optimum results.

Regulating Hunger Hormones

The body is a complex system that works together to keep you healthy. When you don’t give your body a chance to recharge, repair, and get ready for another day, you start to see detrimental effects. Recent studies have shown that insufficient sleep contributes to weight gain and poor eating habits because of how the body releases and reacts to hormones.

It comes down to this, when you get full your body sends out hormones like ghrelin and leptin that tell your brain you’ve had enough. But, when you don’t get enough sleep, your body doesn’t react as quickly to those hormones, and you overeat. Instead of stopping after the first course, when you’re tired, you may be tempted to have a second or third helping because your brain hasn’t caught up with what your hormones have to say.

Eating when you’re tired makes sense if you think of it in an evolutionary sense. If you’re tired, then you must need more energy to survive, unless, as in modern times, you have food readily available.

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Dan Young on having fun and growing your practice

Yes its true! According to Dan Young, he is having the most fun now growing his practice by working less. How is that possible? Well, its all about working on the business, not working in the business. If that sounds counter intuitive, have a listen to this interview to hear Dan tell all about how his practice has grown massively over the past several years and is now on track to reach seven figures in the next few years.

Filipe Cotas – Inspiring Perseverance and Success

Jeffrey: I’m with Filipe Cotas, who’s the owner and head coach at TFW Medway. Filipe, really glad to have you here, and I wonder if you could tell all of us a little bit more about you and your business.

Filipe: Hey, Jeffrey. Thank you for having me, it’s an honor. I am the head coach and owner of TFW Medway. We are one of the 300 affiliates worldwide which we do the Training for Warriors program under the tutelage of Martin Rooney. We basically just build our…our mantra is build muscle, lose fat, feel good. We see a good vast amount of clientele anywhere from your average adult to also your athlete, anywhere from the ages of about 8 to 18 years old give or take. We just basically go after their goals and just try and improve everybody’s, you know, livelihood and such. It’s a pretty cool opportunity to help everybody get better.

Jeffrey: Fantastic. Now, we chatted a while ago and you had just moved into a larger space, and at that time it was about 4,500 square feet. Maybe you could talk a little bit about your journey and how you kinda started out where you were working with someone else, but you want to go out on your own. How did you make that decision and make it happen?

Filipe: Well, I’m 30 years old right now, and, I mean, I’ve been working out ever since I was 14 years old. Got certified right when I turned 18, and at that point on I decided I wanted to, you know, really go for it and really make this a career out of it. At that point I started reading and listening to a bunch of…well, there weren’t really any podcast back then, but reading a bunch of blogs that probably a lot of people are well known. Guys such as Charles Poliquin and Jason Ferruggia and such. Really just told myself, if these guys can do it, why can’t I?

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Roger Adams – How to Market and Automate Your Practice Like a Boss

Dr. Roger Adams talks about how he manages his practice for incredible referrals from satisfied clients.

Interviewer: I’m pleased to have with me Dr. Roger Adams, who operates Eat Right Fitness, out of Spring, Texas. And Roger’s been doing a lot of work in his practice and today he’s going to share with us some of the things that he uses to help make his practice more effective and also tell us a bit more about where he focuses and some of his concentrations. Roger, we’re really glad to have you here. And if you could please tell us a little bit more about yourself and your practice.

Dr. Adams: Thanks for having me, Jeffrey. I think this is going to be fun. My name is Roger Adams and I’ve been in the practice, at nutrition counseling and personal fitness training, for about nineteen years. I primarily work with clients on weight loss and sports performance. So I will see patients that need to lose weight, either it’s for health reasons, such as chronic disease like diabetes, obesity, heart disease, or maybe it’s just some vanity weight. They want to lose a few pounds before the summer vacation. And then I also work with them on exercise prescription and make sure they’re doing the right kind of exercise to meet their goals. I work with clients one on one and in personal training settings and also in small group fitness locations.

Jeffrey: And Roger, do you do any coaching online or through some sort of distance application?

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Dan Young Certified Naturopath Talks About The Right Things For Practice

I recently had the pleasure to chat with Dan Young, Certified Naturopath from Cheyenne, Wyoming. Dan runs an interesting practice, and he’s got a great method for getting new clients in the door. He also has some interesting ways that he’s able to retain his existing clients and develop fantastic word-of-mouth referrals for all the hard work he puts in.

Jeffrey: I’m pleased to have Dan Young, board certified naturopath from Cheyenne, Wyoming here, with me, on the call. Dan, it’s great to have you here.

Dan: What an opportunity, thank you for the time we’re going to spend together today.

Jeffrey: Dan, I wonder if you could explain to everyone a little bit about your practice.

Dan: In 1998, my father found himself retired as a master herbalist, and because of some of our past history in our family, he was very moved and wanted to get back into doing some form of work. He actually became a master herbalist as a hobby. It wasn’t really intended to be a business per se, but in Torrington, Wyoming, a little town just north of Cheyenne, he started consulting and working with people, and that was 1998. Today, several years later, we have found ourselves in a rather large business situation here in Cheyenne, close to 2500 square feet of just clinical office, plus we have a registered FDA lab for manufacturing our herbal-based dietary supplements, and we are very blessed to see over 4000 office visits a year now. So, it’s been quite a journey.

Jeffrey: Now that’s a fairly sizable practice. What are some of the techniques that you use to get new clients in the door, as well as to service your existing clients? Continue reading

Jill Albright Talks About Social Media Automation for Fitness

Jill Albright is a fitness professional with over 16 years experience in helping people achieve their goals to change their lives and live healthier. In this interview she explains how she uses social media automation tools for her fitness practice to help her increase her business.

Interviewer: I’m pleased to have with me Jill Albright, who’s a personal trainer and nutrition coach. And Jill’s got some interesting things that she’d like to explain about her practice. Jill, welcome.

Jill: Thank you. Thank you for having me.

Interviewer:: Jill, I wonder if you could explain a little bit about your practice?

Jill: Absolutely. Right now, My Fitness Decisions is the name of my business, and I offer on-line personal training, nutrition coaching, and personal training through my in-house studio. I offer training programs with a few different options based on the person’s goals, motivations, time, and commitment. I try to make it as easy as possible for a person to get results. I offer an on-line platform, but a person can perform at a gym, a video program that can be performed at their house or personal training sessions from my in-home studio. In addition, I also have plans that include nutrition consultation fair assessment.

Interviewer: Jill, it sounds like you’ve got a very wide variety of programs, some that suit a whole wide variety of clients. What are some of the techniques that you use to get new clients for your practice?

Jill: Currently, some of the techniques I use to obtain clients would be social media and word of mouth. My part-time business is becoming very popular because of the success that I’m having with many of my clients. Therefore, many people hear about my services through others. In addition, I offer consultation services at L&L Studio in town that helps me to obtain additional referrals. And finally, I use social media. For example, Idea Fit and Facebook to post blogs and inspirational and motivational quotes on my Facebook page. And it also kind of shows exercise and nutrition on a daily basis as well. Continue reading

Clifton Palmer on Why You Should Ask For Referrals Without Fear

Clifton Palmer is the owner of Palmer Fitness Dynamics and has been active as a trainer since 2001. In this interview he says one of his best sources for new clients is referrals. He also goes into how to ask for referrals and why you shouldn’t be afraid of doing it.

Jeffrey: I’m with Clifton Palmer, who is the owner of Palmer Fitness Dynamics. And Clifton is going to talk a little bit about his practice and how he uses new techniques to get new clients. Welcome, Clifton.

Clifton: How are you doing, Jeffrey?

Jeffrey: I am doing well. Thank you very much. Clifton, I wonder if you could explain to everyone a little bit about your practice?

Clifton: Sure, absolutely. Well, it’s a boutique personal training service where we go to client’s houses or their location. It could be office, home, or even outdoors and pretty much we bring the personal training service to them. So everything is detailed for their exercise, their nutrition, their recovery to make sure they are reaching their optimal results.

So what we do is we take an orientation, we ask a lot of questions, We do a lot of tests in order to make sure we get as much information as possible in order for us to build or design, a program that is specifically tailored to their goals, to their limiting factors. And we decrease as much of the limiting factors as possible, and teach them new habits in order to get them to those goals as quickly and safely as possible.

Jeffrey: Great. And you talked about new clients and your approach. What are some of the techniques you use to get new clients?

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Gary Merel discusses his functional nutrition practice

Interviewer: I have with me Gary Merel who is a licensed acupuncturist and functional nutrition practitioner based in Ann Arbor, Michigan. Gary, I wonder if you could explain for the folks a little bit about your practice?

Gary: A simple question. I would say my practice is focused on primarily three components. I’m an acupuncturist. I went to acupuncture school in New York, I don’t know, many years ago, and am licensed in the state of Pennsylvania. But I found over the course of my first years in practice that I was unprepared to deal with the complexity of patients’ presentations that came into my office.

I’m also an inpatient practitioner, an inpatient clinician, I like results. Also, people pay out of pocket, so, it’s not like I have an infinite amount of time. There’s usually a personal investment clients make in coming to see me. So, I started studying functional medicine, and I would say, functional medicine uses the tools of medical science, but unlike most allopathic practitioners, functional medicine, well, let me say this differently.

Allopathic medicine, for the most part, not exclusively, is really based on symptom management. You have symptoms, they have drugs or procedures to manage them. Functional medicine is really rooted in finding out the underlying cause. Symptoms don’t live in a vacuum, our bodies don’t live in a vacuum. The knee bone is connected to the shin bone.

So functional medicine uses the tools of science, which is blood work and some other diagnostic tools – saliva testing, urine testing – to help figure out why the symptoms are appearing and using that knowledge to empower my clients to own their health, and, as often as possible, resolve that underlying condition, and in most cases, the symptoms just take care of themselves.

I also use nutrition as a big part of my practice. I have a very Paleocentric practice. I use food as a primary source of healing. I do use supplements, but food always comes first. Seventy percent of our immune system is in our gut, so you need to deal with that first. I find between using the tools of acupuncture and Oriental medicine and functional medicine, I can bring the best of both worlds to help a client in the process of healing and ultimately making health a choice.

Interviewer: That’s great. It sounds like you use a wide variety of methods to really empower your clients to help themselves with their health. What are some of the techniques that you use to help you get new clients for your practice? Continue reading

Ingrid Skoog discusses her boutique practice

Interviewer: I have with me, Ingrid Skoog, a registered dietitian, board certified as a specialist in sports nutrition, and owner of Momentum Nutrition Coaching. Ingrid, welcome to The Call.

Ingrid: Thanks for having me.

Interviewer: Ingrid, I wonder if you could explain a little bit about your practice.

Ingrid: I’ll be happy too. I have what I consider a boutique practice in Eugene, Oregon, where I specialize in sports nutrition and performance nutrition overall. I see a fair number of people that are interested in weight loss and weight management, and then I also work with companies that are looking for development of educational materials and looking for a corporate level of nutrition information.

Interviewer: So you have a variety of focuses within your practice. What are some of the techniques that you use to get new clients, either within your main practice or within those sub-niches? Continue reading

Lisa Merrill Discusses Her Dietitian Practice and Time Management

Interviewer: I want to welcome Lisa Merrill to the call. Lisa is a registered dietitian, certified diabetic educator and exercise physiologist. Lisa, thanks for coming on the call with us

Lisa: Thank you.

Interviewer: Lisa, I wonder if you could explain a little bit about your dietitian practice?

Lisa: I have a couple different things that I do. I work face to face with clients, and my initial session is about a two hour session, so it’s pretty intense. I do work with people diabetic, people that are eating disordered, either anorexia, bulimia, or one of my big specialties is binge eating disorder. We will create a plan of action together, we will create, you know, the meal plans together. If someone is trying to improve blood work we will, you know, make sure that the food’s helpful doing that and also kind of an exercise protocol to help improve that blood work too. I also work with people that are out of state and international and that way I do it over the phone, email, a lot of texting, and we create plans that way too. They have an intake form that they email me ahead of time and then we kind of create a draft for them and then we kind of tweak it as we go, and then I regular mail out, kind of, the info pack and some of the handouts that I would normally use with my face to face people. Then I also teach college.

Interviewer: Wow, it sounds like you have quite a lot going on.

Lisa: It’s busy!

Interviewer: I bet. Now, in your practice, what are some of the techniques that you use to get new clients? Continue reading