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  • Hacking your health habits in 2023: Part 1

    Hacking your health habits in 2023: Part 1

    3 Mindset shifts to Make this Your Healthiest 2023 The other day I had an epiphany about the holiday season… I think how you approach your eating in December can either set you up for success for the upcoming year or can start you on a path of more yo-yo diet fails and weight fluctuations than Oprah in the nineties. Hear me out… December is eat alllll the things. January is avoid all the things. By February, we’re done with this restriction B.S and ready for some Valentine’s chocolates and Super Bowl snacks. Then whoops, it’s March and we have to be swimsuit ready for spring break! Oh, but come April, we’ve got Easter, and ....

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  • Why You Need Your Own Fit Fam

    Why You Need Your Own Fit Fam

    Why You Need Your Own Fit Fam The other day I went to my local gym—the big box type…I greeted the front desk guy with a hearty “Good Morning Brock!” He looked kind of dumbfounded because clearly, he didn’t know my name. I’m not going to lie, it was an awkward moment, especially because it seemed like I was the one who actually felt stupid. Call me crazy but I think knowing peoples’ name is important. It says, “I see you, I’m paying attention, I recognize your individuality and that you’re not just lost in the crowd.” I say all that because, I can’t stand seeing a face in our PCF gym home without ....

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  • Healthy Holiday Hacks

    Healthy Holiday Hacks

    I met with one of my fabulous clients the other day. She'd been crushing her weight loss goals, but she was worried. She'd had become absolutely convinced that the holidays were going to destroy all her hard work. I acknowledged that yes, of course, from now until January, the average person does gain a few pounds. However, before indulging in her worries, I asked her how many days would be a challenge in the holiday season… After considering her commitments, family obligations, and parties, she arrived at 4 days of opportunity for potential over-indulging, including Thanksgiving, Christmas, Christmas Eve, and New Year's Eve. That's it! 4 days... 4 days ....

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  • How To Eat Sugar (And Get Away With It)

    How To Eat Sugar (And Get Away With It)

    There are two things we know for sure. Sugar is the devil. Everyone freakin' loves sugar. If you're like most people, you have one takeaway from those two facts... If sugar is wrong, then I don't want to be right! Your monkey brain gets a little taste of that pure sweet sugar energy, and it goes absolutely mad. You can almost feel it throwing plates against the wall inside your mind as you stare at that donut. The sugar monkey (I call mine Chim Chim) is a genuine tyrant. A tyrant we indulge too easily, I might add. Let's get straight to it. Sugar is in almost everything you buy. It's nearly impossible to avoid if you're not careful, and even if you ....

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  • Diet, Exercise & _______? The Essential Component No One Is Talking About

    Diet, Exercise & _______? The Essential Component No One Is Talking About

    You're about to discover a core component to a long healthy life. A component as fundamental as diet and exercise, yet no one in the health and fitness industry seems to be talking about it. As many of you know, I recently returned from an 8 day trip to the mountains of Peru. Along with me on the trip were my wonderful wife and 15 exceptional members of our Southlake gym, ProCore Fitness. People of every age and background came along for our epic adventure, from 20-year-old college students to 60-year-old dentists. And as you might imagine, the trip was incredible. Life-altering is more accurate, which is why I'm writing this to you today. After a lot of flying, we spent 2 ....

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  • Alkaline Water: Miracle Beverage or Total Scam?

    Alkaline Water: Miracle Beverage or Total Scam?

    Prefer listening to reading? Check out our podcast on alkaline water here Hey there, I'm glad you're here because if you're like me, you probably love deep diving. There is a plethora of gold in the world of health and fitness, and there's also a bunch of BS. And today, we're going to figure out if Alkaline water is worth its weight in gold or if it's just another trendy health scam. Let's start by briefly covering what Alkaline water is and the claims of its health benefits. What is alkaline water? Let's go back to middle school chemistry for a second. If you got past 6th grade and you're even semi-literate, you probably know what pH is. It's the measure of ....

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  • The 3 WORST Workout Routine Mistakes (Part 3 of 3)

    The 3 WORST Workout Routine Mistakes (Part 3 of 3)

    We're in a war, and it's constant. It's a push and pull that never seems to go away. And the problem is... Most of us aren't even aware it's happening. It's the battle between sticking to what works while adopting the "new and improved." You see, the challenge in fitness (or anything else) is that there is a constant tension between "tried and true" and "new and improved." Old School vs. New School... Yin and Yang... These two forces are always in competition for dominance... I like to think of the Old School as an old guy named... Ernie. (That's the oldest sounding name I name think of!) Ernie is safe, he's reliable, ....

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  • Gear List For Machu Picchu

    Our next PCF Adventure club is nearly here! As someone who's backed thousands of miles, I can tell you that the right gear is make or break. It is the difference between an incredible trip filled with fond memories and a miserable trip filled with regrets. When you're on the trail you want to be thinking about how amazing the view is, not how miserable you are because you made a poor choice in gear. Trust me, I've made a lot of mistakes. We're now less than a month out and it's time to make sure you've got everything you need. As an experienced backpacker, I've been getting a ton of questions on what gear I use. In the video I've embedded I'll go through every piece of gear in more ....

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  • The 3 WORST Workout Routine Mistakes (Part 2 - Recovery)

    The 3 WORST Workout Routine Mistakes (Part 2 - Recovery)

    You're back! Welcome welcome... If you're just starting to read this series, you can go back and read part 1 later . It's not a prerequisite for this section of the 3 part series. So, back to it. We're talking about the 3 WORST Workout Routine Mistakes that are killing your results. Can I tell you a quick story? When I was in Marine Corps Bootcamp my Drill Instructors nicknamed me... Fallopian Tubes... I remember it like it was yesterday. It was our first strength test, and part of the USMC strength test is pull-ups, which is not my strong suit. I stepped up to the pull up bar with where the DI was staring at me like he hated every inch of ....

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  • The 3 WORST Workout Routine Mistakes (Part 1 of 3)

    The 3 WORST Workout Routine Mistakes (Part 1 of 3)

    How many times have you started a new workout routine? You get excited, commit to the process, and weeks or months later, you find yourself utterly frustrated with your results (or lack thereof)? It takes a lot of time to get yourself psyched up for a new routine. It takes a lot of energy to get started. And often costs a fair amount of money to get a routine, whether from a trainer or an app, or something else. To invest all that time, money, and energy and be left with little to nothing to show for it is highly discouraging. What if I told you, assuming you have a good plan, that virtually all fitness struggles come down to 3 significant mistakes that people make? Well... ....

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