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How to Structure a Well-Lived Life


How to Structure a Well-Lived Life

As the year is well on its way towards spring, it is likely that ‘we’ - San Francisco professionals - are feeling overwhelmed. As much as we’d like to structure our time to live a more balanced lifestyle, we end up prioritizing our careers over our health, personal development, and loved ones. What we’re always telling ourselves to do, and what we may often try to do, is “find time”. This, however, should be looked at differently - you need to make time.

As San Francisco professionals, we value knowledge, and we value experiences. We trust experts to help us, whether it’s through online research, counseling, or coaching services. However, do we really take full advantage of these insights and services? Or do we just go through the motions to get a little help, without actually living the lessons that we’re taught? The key to forward progress in almost any aspect of life is structure (funny, I know, coming from a guy whose thoughts are always racing a million miles per hour). However, what I’ve come to notice about myself, my family, employees, and my hundreds of clients and athletes over the years is that what gets us off track is the lack of effort in structuring our lives. After interviewing some of our top P4L athletes, we found that one of the main cravings that they have is the need for more balance in their lives, and the need for more structure in their training regimens.

What I would recommend is this: ask for help. Yes, you heard me. This actually means two things. The first: hire someone to help you with the lack of structure in a given area. If your nutrition is out of whack, make it more of a priority and hire a nutrition expert or food-delivery service to help guide you. However, there’s a second component many people lose sight of after hiring an expert or purchasing a service. Setting expectations with them about how the service is structured and making clear what you need from them is essential to success. Take a moment from time to time to reassess the value you’re deriving from the service, and also to note any progress made. From there, you can decide whether the progress is coming along great or is subpar at best. There should always be ample opportunity for discussions around how you and the expert expect to improve the structure of the program if you feel that it’s lacking. Make sure to keep in mind what’s realistically attainable in the time that you’ve given yourself. Overall, remember to not get discouraged. Structure is a good thing, and so are goals, but if you don’t reach them, keep moving forward. A little forward progress is better than no forward progress at all.

Structure helps us get the most out of our time, our services, and our lives in general. Here at Perform For Life, every new athlete’s fitness journey begins with a designed alliance: a contract that outlines the expectations of both trainer and athlete. This gives the athlete the chance to talk about his/her goals, requests, or even any worries they may have, while also giving the trainer a chance to discuss their planned exercise program structure and to get the athlete’s thoughts on it. We want to ensure that the athlete is involved in the plan every step of the way, and also that the plan is always aligned with the athlete’s goals. Goals often change, as do people, and that should always be expressed so that the trainer can adjust the structure of the program accordingly.

We know that structure is essential to success in almost all facets of life. At Perform For Life, it’s the key to our athlete’s success. Make a structured plan, stick to it, and go forth to achieve your goals.


What Grocery Store Buzzwords Really Mean


What Grocery Store Buzzwords Really Mean

Part I : What does this label actually mean?

Over the past few years, the rise in popularity of eating local, organic and/or sustainable is leading grocery stores to provide more detailed information about the selections of produce, dairy, seafood and meat they offer. If you’re like me, the extra details on labels at Whole Foods and Trader Joe’s can more confusing than informative. Not knowing where to start when picking up my groceries was one of the big influencing factors for me to learn more about nutrition. I knew if I was struggling with this, then my friends, family, and clients likely were, too. Over time, I’ve found my passion for nutrition to be rooted around coaching people to make educated decisions and changes in their day-to-day lives. Navigating your way through the store to select the most nutrient dense foods to put in your body shouldn’t be an obstacle on your health and wellness journey.  

Photo Credit :  ThruTheEyesOfEmily

Photo Credit : ThruTheEyesOfEmily

Learning what labels mean is the first step in navigating through selecting your food. Let’s start with reviewing the key terms you’ll see while shopping.

Sustainable: An approach to agriculture where raising food is healthy for both the animals and consumers, safe for the environment, is humane for the workers, provides a fair wage to the farmer, and supports rural communities.

Pasture-Raised: A traditional approach to farming that involves animals being raised outdoors on a pasture in a humane manner, where they eat foods that are consistent with their diets intended by nature.

Photo Credit :  Tookapic

Photo Credit : Tookapic

Cage-Free: Applies to the environment specific to egg-laying hens. While the hens aren’t restricted to cages they are generally raised inside barns or warehouse.

Organic: Farmers that sell more than $5,000 of organic products are required to obtain a certification from the USDA National Organic Program specific to production and handling standards. The USDA standards limit the use of chemicals, pesticides, hormones, and antibiotics, however, it doesn’t have specific standards about production practices such as outdoor access.  

Natural:  Refers only to how meat or livestock products are processed after being slaughtered. *There are no national guidelines that cover how animals are cared for, fed, or raised.

Free Range: Refers only to poultry meat and requires the producer to show the USDA that animals have access to the outdoors. While access has to be demonstrated, the type of outdoor environment or if the animals go outdoors isn’t regulated.

Photo Credit :  Skitterphoto

Photo Credit : Skitterphoto

Grass Fed: Refers to the diets for cattle, sheep, goats, and bison. Currently, there are USDA grassfed label standards that only stipulate the diet itself and not whether the animals are given access to a pasture or given supplements, antibiotics and/or synthetic hormones. The American Grassfed Association (AGA) has higher standards for ranchers, which include being a 100% forage diet, raised on a pasture, no confinement along with no antibiotics or hormones given to the animals.

Part II : Putting It Together

To help you become a grocery shopping pro, I’ve created this quick and easy chart to cross-reference next time you find yourself stuck in the aisles, confused about what to buy. Ideally, it would be great if your food ranked in the first row of 5-star quality food, but I understand that time, money, and a lack of information can all be obstacles. The important thing is that if you’re reading this article, you’re already taking steps forward in your journey to wellness - so high five to you!


Stay tuned for the next installment of "Navigating Through The Grocery Store" for more education and practical tools for you to use. If you can’t wait, I’d love to offer you a complimentary 15- minute consultation to see what changes we can make to your nutrition routine to improve the results you’re getting.