Brewer Personal Training Blog - Adam Clark Fitness

The simple 80/20 rule for success

Have you ever heard of the 80/20 rule? It can apply to just about everything in your life … including your health and fitness. It’s an idea that works for a LOT of people. Not only does it get them out of the “all-or-nothing” mindset with food and health – but it’s also really simple. It works like this: 80% of the time, eat nutritious whole foods: vegetables, fruits, whole grains, healthy fats, and lean proteins Can’t get much simpler than that. On a practical level it can work like this (I’ve done the math for you!): There are 21 meals a week (3 meals a day x 7 days), and 80% of 21 is 17. ....
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Food is A LOT more than just calories

A few years ago I remember seeing a chart of “burpee equivalents” for food. Do you remember it? A cookie = 141 burpees Small meatball sub = 402 burpees Big Mac = 506 burpees I’ve also seen charts for how many miles it takes to walk or run off different foods: 1 hour and 23 mins to walk off ¼ of a large pizza (or 42 mins of running at 5 mph) 48 minutes of walking to burn off a blueberry muffin (25 minutes of running) Which on one hand is interesting, because it makes you realize just how much of an impact what you eat can have body-weight wise … even though the numbers themselves are a little ....
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35 Lessons from 35 Years

Happy September and we are in the full swing of things post-Labor Day! This week marks another year checked off the list for me as I turned 35 and today, I wanted to share with you some important life lessons I’ve learned along the way: Make sleep a priority. A good night’s sleep is something no one ever regrets. Find mentors. I have mentors that I’ve met and some that I haven’t and they have helped me immensely in my career and life. Read, read and read some more. Reading is learning and completely changed my life. Invest in yourself. If you don’t put yourself first, you won’t be your best for everyone else. Invest in ....
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10 Sep 2023
How to sneak more veggies into your diet!

Shocking stat! Only 1 out of every 10 people eat enough of this food group. Even though these foods help keep your heart healthy … your skin glowing … your energy high … your hormones balanced … and your tummy happy. PLUS, they can also help boost your mood AND manage your weight, while fending off serious diseases like obesity, diabetes, and more. Sounds pretty miraculous, am I right? In case you haven’t guessed it yet … it’s fruits and veggies. But for whatever reason, most of us don’t get enough of them! Every day, it’s recommended that we eat: 1.5 to 2 cups of fruits 2 to 3 cups ....
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What’s your score on this quiz?

Raise your hand if you love a “how am I doing?” quiz. (I know I love them!) I’ve got a little fitness & health self-audit for you today to help keep you on track with your healthy habits. This can be a good self-check to see if you need to double down on your healthy habits after the past few months. How to take this quiz: Think about your past week, then answer the questions based on your actions (vs. your intentions!), and keep track of your “score” as you go. Over the past 7 days, how many days did you: Work out for 20+ minutes 1 - 0-1 days 2 - 2 days 3 - 3 days 4 - 4 days 5 - 5+ days Get ....
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Purple pandas and green giraffes

Here is a Challenge: for the next 15 seconds, do NOT think about purple pandas. Don’t imagine them romping through their bright purple panda fields. Don’t picture them climbing up their big purple trees or drinking from their beautiful, flowing purple waterfall. I mean it, stop thinking about purple pandas! Did you stop thinking about them yet? Ok good, because now I want you to think about bright green giraffes. Imagine their long green necks stretching up to eat the leaves on the big green trees. Their baby green giraffes are playing nearby in the field, running around on the thick green grass. Now… how are your purple ....
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Downtime and why YOU need it!

One thing I do effectively is still have my routines for self care, personal development and leisure time. Yes the gym is “my baby” and it’s a significant piece of my life but I have my routines nailed. How about you? As summer wraps up, you can probably feel stress levels rising. That means your self care needs to be on point so you can perform at your best. The Harvest Business Review published an article on down time and here’s what it said: One study , for example, found that employees who unplugged and took time off reduced serious health issues like coronary heart disease. Victor Lipman has written in Forbes ....
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How to Bring Your “A” Game

Almost four years ago, I released my first-ever book, “ Play Like A Champion Every Day: Your Guide to Being Your Best You .” It was a special project and something I am super proud of and couldn’t have been done without the help of everyone around me, including you. Today, I want you to read Chapter 3 in the book, “Bring Your ‘A’ Game.” It’s a quick but powerful read and I believe it will really resonate with you. BRING YOUR “A” GAME “Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” —Wayne Dyer It’s February 5, 2017. The site is ....
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The Power of Compounding

As we approach the middle of August and summer winds down, that means getting back into a regular routine. Maybe that means attacking your New Year’s Resolutions that you’ve put on hold or maybe it just means getting back on track. To set goals, you must have a process. I love setting big goals because if you aren’t challenging yourself and thinking big picture, you are limiting your potential. To reach your big-time goals though, you must be able to break things down on a smaller level. That means the monthly, weekly and daily levels. In Darren Hardy’s, “The Compound Effect,” (one of my favorite books!) the basic premise to ....
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The Ultimate Mobility Guide!

I have something special for you today that will help your body move AND feel better. This has been a long time coming, and it’s something that people have been asking about for months. It’s our FREE 6-Day Mobility Challenge! Fact: Your mobility starts to take a nosedive at the age of 30. Maybe you’ve already noticed a few more aches and pains when you stand up ... that dropping into a full-depth squat is a lot harder than it used to be … it’s harder to turn your head from side to side … or you can’t straighten your arms overhead as easily as you used to. All of that is linked with your mobility. ....
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The simple 80/20 rule for success

Food is A LOT more than just calories

35 Lessons from 35 Years

How to sneak more veggies into your diet!

What’s your score on this quiz?

Purple pandas and green giraffes

Downtime and why YOU need it!

How to Bring Your “A” Game

The Power of Compounding

The Ultimate Mobility Guide!

Guiding You Through Every Step of the Way!

Brenda Gammon

Jaime Hoxie

Chris & Brittany Hill

Request Information Now!