John Bair

Jul

2020

“Why am I NOT losing weight?”

There’s a theme around here the last few newsletters because nutrition is on a lot of people’s minds, more-so than exercise right now, which seems harder for some people at the moment.

And if they’ve realized that Covid-19 has added some nice ‘marbling’ to their bodies, they want to know how they can start to reduce the extra fluff.

As we talked about on Monday, it depends on you and the habits you’re willing to work on, before you just start seeing pounds fall off.

And then comes the question …

“I’ve been coming here for a few weeks, and I still haven’t lost any weight. Do you think I’m broken?”

If this sounds familiar, now is not the time to give up, and no, you’re not broken.

Obviously it’s super frustrating when the scale refuses to move—especially when you’re exercising more and you’ve made some changes to your diet.

But:

Before you throw in the towel, and go back to your unhealthy ways…let’s take a look at some things that could be limiting your weight loss.

And, If you can correct them, you may start to see changes in your body—especially your weight loss.

1. Eating in a Caloric Deficit

This is a pretty simple (not easy) concept, but basically, if you eat less calories than your body actually needs, you will lose weight.

Now, that doesn’t mean drastically reduce calories while adding tons of exercise, rather, eating just a little bit less over a long period.

Going too fast creates counter-productive stress (see below).

You may be living off adrenaline (fake energy fueled by stress), instead of utilizing nutrients efficiently (proper energy fueled by food), and that’s not good, or conducive to weight loss.

Start eating 2/3 of a plate, instead of a full plate, or one less handful of chips – make it easy.

2. You’re Under Stress

As I said Monday, the extremism doesn’t work because reducing calories is one type of stress (not bad) and increasing exercise is another form of stress (not bad), BUT when you combine that with a Worldwide Pandemic of stress (bad), your body will not respond because it will feel under attack and remain in the sympathetic nervous system of fight, not flight.

When we can relax into our parasympathetic nervous system, that’s when our hormones can work for us, instead of protecting us, and allow our bodies to start changing by utilizing energy efficiently.

Most of the world is having at least low-level, if not very high levels of anxiety or systemic stress going on in the background, everyday, bleeding reserves dry.

The more stressed out you are, the harder it will be to lose weight.

Cortisol, which increases in times of stress, may cause an increase in blood sugar, which could stunt even the best weight loss efforts.

Better management of stress could lead to an easier time losing weight (meditation anyone?).

And you won’t crave unhealthy foods, which could easily lead to overconsumption of calories.

3. You Are Born With A “Different” Metabolism

There’s a chance you need to work harder than someone else because you have a “different” metabolism, I know I do.

Although you can’t change your genes, you can alter certain things in your body to give your metabolic rate a boost.

Increasing your lean muscle mass, through strength training, ~~could~~ will add a moderate boost to your metabolic rate.

It’s been shown that leaner people utilize more calories, thanks to having more lean muscle mass.

Even a small bump in your metabolic rate, could lead to positive changes on the scale.

4. Eat MORE Protein

I said this one Monday as well, and I want to go a little deeper.

I’d bet a million bucks you could eat a pound of pasta, {first_name}, or a pound of some other carby goodness like bread, if you really wanted, in one sitting.

I’m not so sure you could eat a whole pound of Chicken Breast though, even in a day maybe.

Good luck overeating when you’re filling up with all that protein.

The “trick” is to eat AT LEAST your goal weight in grams of protein everyday.

If you’re 200 lbs and you want to be 150, start eating 150g of Protein EVERYDAY, and never miss, especially if you want to keep your muscles intact and not become prey to sarcopenia.

Come back to me in a week and tell me you’re not leaner, or more muscly … I’ll wait. 🙂

If you’ve been struggling to lose weight, or you’re frustrated by your lack of results, then eating in a caloric deficit, controlling your stress, accepting your metabolism, eating MORE protein and boosting your lean muscle mass through strength training ~~may~~ will kick-start your weight loss.

Making these small tweaks will result in dramatically different results, guaranteed.

And if you’re ready to hit accelerate and not have to figure it all out yourself, hit reply and let me know with “Reduce My Marbling” and and I’ll grill you up a reply (see what I did there?) 😛

Be Well – John

Changing the way Life is done.

Mindset. Fitness. Nutrition.

www.BairKnuckleStrength.com

P.S. Here are 4 more ways you can become happier and healthier:

1. At-Home Workout Program

We created a 3 tiered entry-level program for those who want/need to stay at home to workout, and you can access it for FREE.

There is NO EQUIPMENT needed, only an open mind and doing the work!

You can get it now: CLICK HERE

2. Online Coaching Program

We’ve created an Online Program to fit all budgets.

Everything from On-Demand Videos, to LIVE Streaming Classes, Accountability Coaching Calls and more!

If that sound interesting, you can find out all the details now: CLICK HERE

3. Join our BADASS Community on Facebook

We want to work with and be around as many BADASS people as possible. Folks who might forget how BADASS they are and just need the space to remember.

So, we started a FREE group on Facebook called BADASS, which is our own private community where we go deeper into what we do at Bair Knuckle Strength.

The truth is, it makes the world a happier, safer, more enjoyable place when you love your BADASS self.

If you’re ready to see what we do, just CLICK HERE!

4. Rise

Rise is the story of ‘never feeling powerful … to … never feeling powerless’. It’s about John Bair’s life, why he does what he does and how his suffering created happiness.

This handwritten book takes you through an intimate, yet, self-revealing journey, which allows you to implant yourself into the story, as it relates to your own, and reveal the steps you’ll need to take, in order to make change a successful reality.

Available in DIGITAL, AUDIO, BOOK

Click Here To Get Your FREE Copy

Jul

2020

How long before I start losing weight?

You’ve started at the gym…

You’ve changed the way you eat to include healthier food choices…

And you’ve followed the advice, and the plan, your coach has set for you.

But, you’re not losing weight. 🙁

This is a common concern—and unfortunately, one that doesn’t have a very clear answer.

What I can tell you is this:

It will happen, if you’re showing up consistently.

And when it does, it will feel good.

However, what if the number on the scale started creeping up, but your pant size starts dropping, and your clothes fit better?

Are you going to be upset with gaining muscle but not losing weight?

Was losing weight really the goal?

Or just something you’re ‘hoping’ makes you feel better?

I see WAY TOO MANY PEOPLE come in and the first thing they want to do is go ballistic in the gym to burn ALL the calories, because that’s what ‘everyone’ has told them they need to do in order to lose weight.

Workout really hard, sweat buckets, burn calories, and eat like rabbits …

You’re not going to like this …

BUT THAT NEVER WORKS.

Why?

Because if that’s what you ‘think’, then it’s clear to me, a coach, the first thing you actually need to do is make the decision to change your damn mindset.

It’s possible that you and your friends/family/magazines are wrong about how the body operates, and my proof would be the FACT that the US is the fattest, unhealthiest nation around.

It may be easier to hope and wish that whatever the next person is selling, will be the ‘magic’ you were missing, isn’t it?

After all, who willingly swallows their pride to admit they were wrong, and then faces themselves in the mirror to realize they were the only thing holding themselves back the entire time.

It’s easier to blame a coach, a product, keto diet, or some internet program they did half-assed, than to take responsibility for their results, which are theirs alone and their choice.

I know we all think we know it all.

I mean, look at the current crisis here in the US … our ‘pride in our country’ is crippling us.

Fat, arrogant, entitled, ignorant people not following the best laid advice of experts in their field.

So, it’s possible then that you don’t know it all?

Cause if you did, you’d be a ripped trillionaire living out the pandemic on your own private island, with puppies to lick you all day long, have amazing sex all night long and live happily ever after, right? 😉

LOL, me too.

It’s ok, I don’t know it all yet either.

But, I do know this …

It’s not your coaches fault that you’re not losing weight or reaching your goals, it’s yours.

That’s why it’s completely absurd to get upset at them when you’re not willing to do things differently than the way you’re currently doing them.

After all, isn’t that why you’d hire a coach, to finally get through the plateau?

You know what DOES really help with weight loss: Accountability Coaching, Sleep Quality, Water Intake, Daily Movement, Walking, Reduced Stress, Growth Mindset, Strength Training 2-3x a week, Eating MORE Protein, Having MORE sex.

Notice, I said NOTHING about restricting calories or beating the shit out of you with nonsensical exercise.

Why?

IT DOESN’T WORK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I coach Lawyers, Doctors, Scientists, Teachers, Engineers, and the like.

All bright, intelligent, smart people … Who ARE NOT Health and Wellness Professionals.

I would NEVER tell them how to do their job, which is why I would hire them in the first place.

I pay people to accelerate my results … not question their every move because “I don’t think it’s right”.

I know for a fact that I pay twice as much a month in coaching for myself, than any of my clients pay me for coaching.

That’s how much I know what I don’t know.

Where else are we seeing Health and Wellness Professionals being questioned these days?

Hint: You’ve probably seen that it may be in all our best interest to wear something, that isn’t necessarily for our benefit …

I know I won’t change your mind about it, and I’m not even attempting to.

All I know is, it’s not about me or ‘my benefit’, because it’s ALWAYS about the World’s greater good.

We are Humans and Global Citizens first, and we need to remember that by taking responsibility for our health, or lack of it.

I get SO TIRED of people questioning the way I do my job, especially when they’ve never had the results they want.

They come to me for help AND then tell me how to do my job.

Really!?!?

That’s like saying

“Hey Doc, I know I eat like a turd, smoke and drink all day, have a stressful job and really don’t want to change my habits … but could you prescribe me some weight loss pills, xanax, adderall and those little blue pills so I can get through another night with my partner and be ready for the beach after work.”

I’ve never met someone, other than a few people, who have 24+ years of experience with Human Performance, like I do.

Or who have kept off 75+lbs for over 15 years, like I have.

Or who are stronger at 38 then at 18, like I am.

Or who have burned in their own fire, only to come out stronger, like me.

Or who actually coached others to those results, like I’ve done.

People need to SHUT UP AND LISTEN … for once.

You see, while we all have 2 ears and one mouth for a reason, everyone is different—which means that you may not see the same results as quickly as someone else.

But if you follow the plan, adjust how much (and what) you’re eating, PLUS incorporate the BIG PICTURE details, the weight will start to come off.

It might be slower than you’d like…

This is exactly what you want.

The average weight loss, depending on how much you want to lose, should be 1 to 2 pounds a week.

Some may lose more, but the majority of the time, this increased weight loss will be water loss.

You can expect to start losing weight within a few days of making changes, CONSISTENTLY.

And the more changes you make and adopt, the more weight you may end up losing.

But there is something to remember:

After some time, you may notice your weight loss will start slowing.

This is often due to your body making the adjustments it needs to prevent too much energy from escaping.

Although this may be frustrating, it’s important to understand that by continuing with your plan, the weight will continue to come off, OR, the muscle will continue to go on!

And if not, making the right adjustments to your diet and big picture will get you moving in the right direction again, which is where your coach comes in if you’ll allow them to do what they do best.

So, How long will it take for you to start losing weight?

The answer is, it depends … on YOU!

Will you be coachable and consistently do what it takes to reach your goal?

Or be a petulant child who throws in the towel after a 3 weeks because it didn’t happen the way you want, or as fast as you want?

The choice is yours, and we’re here if you’re ready to answer the bell and get back in the arena.

None of us can do it alone.

Be Well – John

Changing the way Life is done.

Mindset. Fitness. Nutrition.

www.BairKnuckleStrength.com

P.S. Here are 4 more ways you can become happier and healthier:

1. At-Home Workout Program

We created a 3 tiered entry-level program for those who want/need to stay at home to workout, and you can access it for FREE.

There is NO EQUIPMENT needed, only an open mind and doing the work!

You can get it now: CLICK HERE

2. Online Coaching Program

We’ve created an Online Program to fit all budgets.

Everything from On-Demand Videos, to LIVE Streaming Classes, Accountability Coaching Calls and more!

If that sound interesting, you can find out all the details now: CLICK HERE

3. Join our BADASS Community on Facebook

We want to work with and be around as many BADASS people as possible. Folks who might forget how BADASS they are and just need the space to remember.

So, we started a FREE group on Facebook called BADASS, which is our own private community where we go deeper into what we do at Bair Knuckle Strength.

The truth is, it makes the world a happier, safer, more enjoyable place when you love your BADASS self.

If you’re ready to see what we do, just CLICK HERE!

4. Rise

Rise is the story of ‘never feeling powerful … to … never feeling powerless’. It’s about John Bair’s life, why he does what he does and how his suffering created happiness.

Available in DIGITAL, AUDIO, BOOK

Click Here To Get Your FREE Copy

Jul

2020

Quality vs. Quantity

You’ve probably heard the old saying, “a calorie is a calorie.”

But is this really true, are all calories the same?

Unfortunately, a calorie is not always a calorie.

We can all agree that drinking 1,200 calories in juice and soda is a lot different than eating 1,200 calories of high-quality protein, healthy fats, and fiber-rich carbs.

This is why you need to know one thing:

Even though the amount of calories you’re eating is important…

…the quality of those calories is WAY more important.

For example, if you’re looking for weight loss, eating more high-quality foods (like good quality protein, healthy fats, minimally processed, and nutrient-dense foods), and limiting lower-quality foods (processed foods, sugar, and heavily-refined foods) would be the most appropriate options.

Would you agree?

Even Harvard agrees.

Harvard, who is always up-to-date on the current research on health, analyzed studies looking at quality of foods vs. the quantity.

And what they showed is:

The quality does matter—especially when it comes to weight loss.

A study covering 120,000 healthy men and women showed:

Foods that caused the most weight changes (gain) were associated with potato chips, sugar-sweetened beverages, and processed and unprocessed red meat.

The best weight loss foods were nuts, seeds, vegetables, whole grains, fruits, and yogurt

One important finding is:

They determined that calories are important—but they believe that consuming higher-quality foods, and fewer lower-quality foods, helped guide people to consuming fewer calories overall.

So what can you take away from this message?

The quality of the foods you’re eating is just as important to your results as the amount of calories you’re eating.

It’s especially true when you learn to eat the foods that don’t cause sub-clinical allergic reactions in the body, which may lead to: brain fog, lethargy, inflammation, joint pain, water retention, distended gut and more.

If you’re eating better quality foods, there is a much higher chance you’re going to eat fewer calories as well, plus feel WAY better.

And this ~~could~~ will make your overall results a lot easier to achieve.

Be Well – John

Changing the way Life is done.

Mindset. Fitness. Nutrition.

www.BairKnuckleStrength.com

P.S. Here are 4 more ways you can become happier and healthier:

1. At-Home Workout Program

We created a 3 tiered entry-level program for those who want/need to stay at home to workout, and you can access it for FREE.

There is NO EQUIPMENT needed, only an open mind and doing the work!

You can get it now: CLICK HERE

2. Online Coaching Program

We’ve created an Online Program to fit all budgets.

Everything from On-Demand Videos, to LIVE Streaming Classes, Accountability Coaching Calls and more!

If that sound interesting, you can find out all the details now: CLICK HERE

3. Join our BADASS Community on Facebook

We want to work with and be around as many BADASS people as possible. Folks who might forget how BADASS they are and just need the space to remember.

So, we started a FREE group on Facebook called BADASS, which is our own private community where we go deeper into what we do at Bair Knuckle Strength.

The truth is, it makes the world a happier, safer, more enjoyable place when you love your BADASS self.

If you’re ready to see what we do, just CLICK HERE!

4. Rise

Rise is the story of ‘never feeling powerful … to … never feeling powerless’. It’s about John Bair’s life, why he does what he does and how his suffering created happiness.

Available in DIGITAL, AUDIO, BOOK

Click Here To Get Your FREE Copy

Jul

2020

What You CAN Control Right Now

With the recent news that many states that had reopened are now having to shutdown again, it’s easy to allow ourselves to get into a suffering state of mind thinking this thing will never be over, because it creates massive uncertainty.

Suffering occurs when our model of the world (what we think should be happening) doesn’t match the current reality of the world (what is actually happening), and we feel powerless to change it.

The truth, however painful, is that we have a choice in whether or not to continue suffering.

This is the new normal ‘right now’, and the sooner we can embrace that and lean into the discomfort of it, the sooner we can move our minds into that beautiful state where flow happens, and creativity is sparked, so that we can find a way to still maintain and improve our health, without ‘going off the deep end’.

Easier said than done, I know.

I’d be lying if I said I haven’t spent some time in the suffering state during this crisis.

The pandemic is happening, and it’s not going away anytime soon, so what do we do … keep suffering mentally until it’s over?

Unfortunately, many will, and worse, it will lead to the end of the road for those who can’t handle it.

As soon as this started, I wasn’t scared or worried about the virus, as we’ve talked about recently, however, I am TERRIFIED of all the suicides that have, and will continue to happen.

Mental Health is no joke, and I hope people start to understand that NOW.

I know the ins and outs of mental health because I’ve spent MORE hours in therapy in my 38 years, than some people will ever spend exercising their body.

Think about that for a second.

I have more experience with Mental Health, 30+ years, than many Mental Health practitioners have.

Think about that for a minute.

I am as much a Mental Health expert, even without the credential of Psychologist, Therapist or Counselor, than many.

I don’t say that braggadociously either, as I’d never wish that on anyone, and I know to stay in my professional lane.

I’m not a Psychologist, Therapist, or Counselor, I’m a Coach.

The first time I was in therapy was an 8 year old kid, after my parents divorced, which lasted for a year or so, as I recall.

It was so horrible because I thought their divorce was my fault.

At 8, you don’t know better.

Then at 20, I had a pretty significant ‘melt down’ while in College, and went from 240+ lbs to about 179 lbs in just over 2 months of deep depression.

I came home from school and did some therapy, about 6 months, enough to get me working a job again, and functioning.

Things seemed ok.

Then at 25, my brother Tony took his own life, and one year and 22 days later, my cousin Jim lost his life to complications from Muscular Dystrophy.

That was my crossroads moment, the one where I wanted to die, everyday, and couldn’t stop thinking about it.

Fate intervened and I made a conscious decision to live, to face myself by going through the pain (no more masking it), and come out the other side stronger, forged in the fire of my own creation.

I always knew in the back of my mind that I could remove all the pain, if I really wanted to, because I’d seen my brother do it.

In fact, that thought plays permanently in mind when things are tough, like they are now, and I’ll never be rid of it, as my sub-conscious brain knows it’s always an option.

It’s a daily fight.

That particular stint in therapy, I went every week, sometimes twice a week, for the better part of 2 years.

After that, I worked a job for 3 years, the longest I had ever been in a job.

I got back into the gym like when I was playing football in High School, and found my true purpose: Changing the way Life was done, by Changing how my life was done.

That led me to learning all I could about Nutrition and Fitness, which people started to notice and gravitate towards, because I was ‘nicer and leaner’, lol.

It wasn’t long after that where I started my business at 31.

Things seemed so much more than ok … for awhile.

Then at 34 and 35, I had 2 separate relationships end very abruptly, viciously even, and cause me just about the most pain I’d ever experienced.

Not more than losing my brother and cousin, but on that level.

I was so dejected because after all I’d already been through, how much more could I take?

Again, I went to therapy.

AND I also started looking into what was being dubbed “Mindset Coaching”.

Or I should say, it found me, by way of a Tony Robbins podcast with Tim Ferriss, which was amazing.

Then one day, magically* (facebook algorithm), Tony appeared in my Facebook feed with a video where he helped a young man with a life long stutter (speech impediment) correct it and speak normally in about 7 minutes.

7 f***ing minutes!!!

It was the first time I had evidence to support a new belief: Change didn’t have to take years of dragging out all my skeletons, turning them upside down and airing them out.

Of course that helped, but it wasn’t all that helped.

So, after researching it, I joined Tony Robbins Life Coaching Certification Program.

It took 18 months more of Deep Work while going through the program and finally building the courage to finish the Coursework to become a Tony Robbins Certified Coach.

That was last March.

Countless hours.

And even adding to my knowledge, was working with a team of business coaches where one of the coaches, Justin, taught me about how the mind really works.

I shared this graphic recently, but it’s so important, I have to share it again and will continue until everyone I know understands that you have a choice.

You can change your state of mind, by making the decision to change your beliefs, and get the results you know deep down are congruent with who you truly are.

Here’s how the human mind works:

Your beliefs dictate your thoughts (beliefs come from the meaning we give our experiences).
Your thoughts produce a feeling (through chemical reactions in the body, based off that thought).
Your feelings determine the action, or lack of action, that you’ll take.
Those actions, or lack of, end with the results you get, or don’t get.
The results reinforce your beliefs (Gives them evidence to back it up)
And, the loop continues

This is what we CAN control right now.

Our response to what is actually happening.

When you know how the mind works, which you do now (see graphic), you regain control of your faculties.

Remember, this thing isn’t happening to you, it’s happening FOR you, and I can guarantee if you embrace that, even if you can’t see it now, things will be better for you when you go through the fire and forge yourself.

If you do that, you’ll get into that beautiful state which allows you to make sound decisions, and respond accordingly to your highest values, not emotionally driven ‘off the cuff’ reactions.

Again, that all sounds well and good, however, it isn’t easy to face yourself.

Recently, many people have asked me how they can get back to working out hard and lose the ‘Quarantine 15’.

I know damn well they ‘think’ those things alone, will get them the results that will make them happy.

They won’t.

And instead of me selling you a bunch of ‘magic programs and weight loss hacks’ (which don’t EVER work), I’d like to invite you to have a phone call with me, complimentary.

Not many people can sit in another persons fire with them, offer them buckets of water, and not get burned themselves.

Well, I’m here to tell you that not only can I, I’ve done it myself, and I’m here for you if you’re ready to stop suffering and start living beautifully through this pandemic, and beyond.

Simply reply with “I’m ready” and we’ll set up your call.

And if you’d be interested in a Mindset Challenge where we could all go deeper into this fire together (which makes it easier to get out), let me know that as well, because I may be working on something of the sort 😉

You’ve got this!

Be Well – John

Changing the way Life is done.

Mindset. Fitness. Nutrition.

www.BairKnuckleStrength.com

P.S. Here are 4 more ways you can become happier and healthier:

1. At-Home Workout Program

We created a 3 tiered entry-level program for those who want/need to stay at home to workout, and you can access it for FREE.

There is NO EQUIPMENT needed, only an open mind and doing the work!

You can get it now: CLICK HERE

2. Online Coaching Program

We’ve created an Online Program to fit all budgets.

Everything from On-Demand Videos, to LIVE Streaming Classes, Accountability Coaching Calls and more!

If that sound interesting, you can find out all the details now: CLICK HERE

3. Join our BADASS Community on Facebook

We want to work with and be around as many BADASS people as possible. Folks who might forget how BADASS they are and just need the space to remember.

So, we started a FREE group on Facebook called BADASS, which is our own private community where we go deeper into what we do at Bair Knuckle Strength.

The truth is, it makes the world a happier, safer, more enjoyable place when you love your BADASS self.

If you’re ready to see what we do, just CLICK HERE!

4. Rise

Rise is the story of ‘never feeling powerful … to … never feeling powerless’. It’s about John Bair’s life, why he does what he does and how his suffering created happiness.

Available in DIGITAL, AUDIO, BOOK

Click Here To Get Your FREE Copy

Jul

2020

Researching the BEST diet for YOU

If you were to Google “diet tips,” do you have any idea how many results you would get?

Millions—billions even?!

And each topic ~~may~~ does have conflicting advice.

One might tell you low-carb is the best diet to follow—while another site says it will ruin your performance.

Or how one will tell you fat is evil—while another will tell you exactly why you need to eat MORE fat.

No wonder why people are confused!

But…there is one key takeaway you do need to know:

You simply can’t “out exercise a bad diet”.

And for Today’s newsletter, the definition of ‘diet’ is simply the food you eat, not a ‘thing you have to go on to lose weight’.

The better your nutrients are, the more success you’re going to have accomplishing your energy and body composition goals.

So, what are some keys to know and understand if you want to get the best from your diet plan?

1. Eat Ingredients, Not Food with Ingredients (aka: Eat Like an Adult)

Eat Chicken. Eat Avocado. Eat Berries. Eat Sweet Potatoes.

Don’t Eat Frankenfoods that have Ingredients: like most boxed, wrapped, or packaged stuff ….

If you can’t pronounce it … should you eat it?

2. Don’t Go Overboard on Cutting Calories

If you start to restrict your diet (stress) and then add in working out (more stress) your body will hold onto it’s best and longest lasting fuel source (bodyfat). You actually need to eat more food than you think, in order to get your body to shed fat and keep muscle.

3. Find The Right Balance

Do you need carbs? How much protein do you need? What about fruits and vegetables?

If you’re going to lose weight, you need to find the right balance that works for your body. And that will include some items from these groups:

Protein
Easily-digested carbs
Healthy fats
Complex carbs
Fiber

The right balance of nutrients will stabilize your energy, and get you on the right path to losing weight—or reaching your ultimate goal.

If you’re looking to get the best results from your program, dialing in your diet is going to be key.

In fact, changing your nutrition is like 90% of the battle.

And this is why you might want to be researching the right approach that will fit with your goals, and adding them to your current routine, if you’re looking for the best results.

If you’d like a short cut, reply and let us know!

Be Well – John

Changing the way Life is done.

Mindset. Fitness. Nutrition.

www.BairKnuckleStrength.com

P.S. Here are 4 more ways you can become happier and healthier:

1. At-Home Workout Program

We created a 3 tiered entry-level program for those who want/need to stay at home to workout, and you can access it for FREE.

There is NO EQUIPMENT needed, only an open mind and doing the work!

You can get it now: CLICK HERE

2. Online Coaching Program

We’ve created an Online Program to fit all budgets.

Everything from On-Demand Videos, to LIVE Streaming Classes, Accountability Coaching Calls and more!

If that sound interesting, you can find out all the details now: CLICK HERE

3. Join our BADASS Community on Facebook

We want to work with and be around as many BADASS people as possible. Folks who might forget how BADASS they are and just need the space to remember.

So, we started a FREE group on Facebook called BADASS, which is our own private community where we go deeper into what we do at Bair Knuckle Strength.

The truth is, it makes the world a happier, safer, more enjoyable place when you love your BADASS self.

If you’re ready to see what we do, just CLICK HERE!

4. Rise

Rise is the story of ‘never feeling powerful … to … never feeling powerless’. It’s about John Bair’s life, why he does what he does and how his suffering created happiness.

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