Health

Oct

2020

The Transformation Show!

When it rains it pours!

And today, that analogy is actually a good thing. 😉

It’s Podcast season around here as I’ve had the wonderful experience of being interviewed a couple times in the past few weeks.

I love being able to have conversations with like-minded people who are doing similar things in the world by helping people Transform their health and be the best versions of themselves.

So today, I’d like to share with you my latest interview by Justin and Janell Yule, Co-Owners of the The Transformation Club in Chanhassen, Minnesota.

Justin is one of my business coaches along with being a fellow fitness entrepreneur, and he and his wife Janell have become friends over the years.

When I first met Justin I connected instantly as he is also very into Mindset and how the brain works, just like I am, plus his wife Janell is a Nutrition and Self-Care expert.

You’ll have plenty to learn and listen for in this episode, as I’m sure this will be valuable to you.

And at the very least, if you listen to this, you’ll see how I go about coaching people, which, if that resonates with you, we should probably talk … and if it doesn’t resonate, well now you know and can go find who does.

I really hope you enjoy the episode, and if you like it, would you mind sharing it?

Please click below to listen.

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

Oct

2020

Intimacy and Clarity with Morgan Doman

You may be wondering if I’ve lost my marbles based on the title of this post.

Intimacy and Clarity … wtf?!

Aren’t I a Strength and Nutrition Coach?

Well, you read that correctly!

I was interviewed by Morgan Doman, a Life & Clarity Coach, about all things wellness, and well, we ended up getting intimate with our conversation.

See what I did there. 😉

It was refreshing, honestly, because most people just ask me for ‘the strategy’.

“John, what’s the best app to make meditation easy?”

“John, what’s the best program to get ripped easily?”

“John, what’s the easiest nutrition program?”

You get the idea.

Nobody comes to me and says:

“John, I’d really like to get six pack abs, and I just know if I sit down with you and talk about my dad calling me ‘a fat little pig’ when I was 8, that it will give me the courage I need to succeed.”

The truth is, there are no short cuts or easy ways, well, unless you hire a coach.

When you hire a coach, their experience is what you’re buying and they’ll help you ‘get there faster’ by paying them, than you would ever achieve on your own.

And provided your Coach is worthwhile, I guarantee their answer to making everything easy, simple, and fast is …

Consistent Work, over a Long Period of time … say, your lifetime.

So, if you’re ready for some Clarity, I just know you’ll love my conversation with Morgan, which you can watch (or listen to) by clicking below …

View this post on Instagram

🏋️‍♂️What a deep and beautiful conversation with @john.bair 🏋️‍♀️ We dove deep into his past dealing with depression and losing his brother and cousin at a young age, limiting beliefs, mind-body connection and intimacy issues. @john.bair is a certified Life Coach, Strength Coach and Nutrition Coach, plus the founder/owner of Bair Knuckle Strength. He runs a health and wellness studio in Fort Washington, PA, where, as one of his students explains; “He takes more of psychological approach to wellness, and encourages people based on their abilities and needs”. He has chosen to devote his life to serving others through healing and wellness because he himself had to overcome a dark, painful, abusive upbringing, along with losing his 2 best friends by the age of 25. When life hits you hard and knocks you out, most people stay down, because they are afraid to get back up, or do not have the tools to actually change. #mentalhealthawareness #depressionhelp #lifecoaching #tonyrobbins #coaching #lifestyle #lifeisgood #growing #lifeisbeautiful #lifecoach #claritycoach #mentalclarity #mentalhealth #MindsetMatters #MindBodySoul #mindbodyconnection

A post shared by Morgan | Life + Clarity Coach (@morgan.doman) on Oct 12, 2020 at 9:56am PDT

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

Aug

2020

When is the BEST time to start?

If you’re wondering when the best time to start a fitness program is, the answer is pretty easy:

Yesterday 😉

And the second best time is right now.

In the next hour…tomorrow…the next day.

Because, you’re not getting younger, are you?

So, what are we waiting for??

There is no better time to start a new workout program than right now.

Just ask some of my clients – Click Here

In order to make positive changes in your body, you need to take the first step towards making the changes towards being successful, whatever that is to you.

It could be going for a 10 minute walk…walking up and down your stairs…or lifting soup cans or gallons of milk (if you don’t have weights).

Seriously, let’s get over the fact that we can’t do everything normally right now, and let’s do something.

Start moving.

The more you move, the better the results you will see.

But:

Doing something IS NOT better than nothing, when that something hurts you, breaks down your joints, or has no long-term benefit …

Like hours of cardio :-/

Before you start a workout, it’s important to know if you’re healthy enough for exercise.

This is when you consult a doctor to determine your current health status, and if an exercise program would be right for you.

Once you’re cleared…you can start exercising.

But you don’t want to go too hard when starting out, which is the total opposite of what people think they ‘should’ be doing.

Lol, if people knew what they ‘should’ be doing, we’d have a lot less fat, weak, sick, unhealthy people walking around … or scootering around, lol.

In fact, you want to start off nice and slow, and as gradual as possible.

If you’re completely new to exercise, or you’re coming off an injury, you may start with just one day each week of strength exercises, while finding a way to move everyday.

This will get you used to exercise, and you can see how your body reacts, and adjusts to the increase in activity.

As you get used to the program, and how it impacts your body, then you can add another strength day to the mix.

This gradual change in your workout will allow you to get stronger, without increasing the risk for injury.

So…if you’re curious to know when the best time to start a workout is, the answer is:

It was yesterday, but that’s gone, so today it is … right now!

If you need some ideas on what to do, read the P.S. because there is a gift for you 😉

Enjoy your weekend!

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

Jun

2020

You don’t need this …

You’ve probably seen the “Biggest Loser”.

Or heard of it, yea?

The show that takes extremely overweight, out-of-shape people…

…and gives them the chance of a lifetime to change their lives forever.

The only issue I have with the show…are the trainers.

They’re not coaches.

You don’t need someone constantly in your face, yelling at you to do more.

That’s not what coaches do.

That’s what one of these ‘female trainers’ does—and she’s built quite the career out of it.

Made millions.

I won’t say her name, because she doesn’t deserve the typed letters in this email.

Suffice to say, I’m not a fan of the approach, or her.

Does it work?

Sure…it can work for some people.

But for most people, the yelling and screaming may do little to motivate them—or keep them coming back.

Let alone get them what they’re paying for…actual results.

This is why I came up with some criteria when choosing a health coach to work with.

If they look at themselves as ‘just trainers’ then I have to ask, are you an animal to be trained?

I’d rather be coached, which is a HUGE distinction, than being trained.

In my opinion, these are the characteristics of a good coach—and one that will do more than motivate you for success.

Yes…the yell-in-your-face trainer may work (most likely not)…but if you can find a coach with these qualities, you’re going to do just fine.

They are:

1. Patience

A good coach knows it’s not a one-size-fits-all approach for every client. They also understand that everyone works at their own pace. Even though someone may get frustrated by their lack of results or the exercise selection, a good coach will be patient, and will work through the issues with a smile on their face.

2. Communication

A good coach will communicate with their clients—and let them know what to expect and show them how to reach their potential. Having an open line of communication is one key to a good coach. So much so, that a good coach will most likely say things to you that you don’t want to hear, or others would be afraid to say to you.

3. Education

Your coach should have the knowledge to serve their clients. They should understand your limitations and how to work around them. They should be certified and be able to explain what they’re teaching you, to a 5 year old, or they don’t understand it themselves.

4. Professional

A good coach should always conduct your training sessions with professionalism. This means staying on tasks and putting their focus onto you—their client, not playing on a phone or sitting down counting reps.

5. Personable and Respectful

A good coach will have your best interest in mind. They are cool to be around…might say some cheesy jokes…but for the most part, you should enjoy their company. You should never dread going to your session.

Now that you know what you should be looking for in a coach…it’s time to find the one that fits your needs and training style.

Let us know if we can be of service below!

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