Legacy Man Life Health & Fitness

The Dial Mentality: Revisited.  I want to help you implement four simple steps that I use with regularity as it pertains to improving the different pillars of my health - stress management, sleep performance, exercise and nutritional habits.  Are you familiar with the dial mentality and how it can drastically transform your ability to make progress in your health over the long-run?  I'll be honest - this is ONLY for those of you interested in long-term change.  So if you're into quick-fixes, this won't be for you.  However, real results await... For more, go check-out www.LegacyManLife.com or hit me up at CoachWeber@LegacyManLife.com.

Ever smacked your head on the desk in front of you in the middle of the afternoon because you were so tired you couldn't keep your eyes open?  Yeah, me neither... My time in Corporate America taught me several things about toughing it through the sedentary exhaustion that sweeps over you late in the day (ironic, right, that you get tired from just SITTING THERE).  I wanted to share a couple of the best I've heard over the past several years - several that I still use to this day.  For more, check out www.LegacyManLife.com or hit me up at CoachWeber@LegacyManLife.com.

Did you know that being lonely and isolated literally affects you at the cellular level?  It causes INFLAMMATION and breaks down your IMMUNE SYSTEM.  I remember the first time I found that out - it blew my mind!!! Don't think that social support, building a strong community, and payign it forward doesn't affect your health - it's all connected and there's a lot of research to prove it.  Check out today's episode if you're interested in learning more about what concepts such as "each one teach one" could possibly do to take your health to the next level.  For more, check-out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

My wife has been studying Motivation Interviewing and practicing it daily since she began her journey with our Partner, Precision Nutrition.  They are our certifying nutrition coaching partner - but more importantly - they have opened up a whole new world of change psychology to us.  This is where we first began to dig into our passion of helping people with long-term change.  We knew before that point that there was something wrong with the way "typicaly" health and fitness professionals went about their coaching... But until we came across them (and dove in headfirst), we couldn't quite put our finger on a solution.  It has been an incredible journey - and I wanted to share a little bit of a broad overview of what, exactly, Motivational Interviewing is, and more importantly, how it can help you get to where you want to be. For more, check out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

Hey men - I wanted to share a quick story with you that happened with my 2 year-old the other day.  He was screaming at me at the top of his lungs and I was trying my hardest not to laugh... And then it hit me.  Check it out to find out what I learned and also, what it has to do with your health & fitness journey.  For more, subscribe and share with a friend, and also you can go to www.LegacyManLife.com or email me at coachweber@legacymanlife.com to see more of my work.

Dads everywhere - I get it - you're exhausted. Me too. Heck, I've got a 2 year old and a 10-week old.  I'm working about 65 hours a week.  Things are rough right now.  Did you know, though, that you could have more energy throughout your day with the CURRENT amount of sleep you're getting?  Furthermore, did you know that the way you think about sleep... COULD be the VITAL BEHAVIOR that completely changes and reverses the trajectory of your health?  When it comes to time-efficient strategies, improving your sleep might be the best thing you ever focused on.  Listen in to today's episode to check-out what it would look like to completely reframe your view on sleep.  For more, go check-out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com

Hey dude - thanks for tuning in.  This podcast is specifically made to help guys like you (Christian dads sick of quick-fix fitness industry) seek out real, sustainable and doable change.  No gimmicks here. Just a man on the microphone, helping dads like you lose the gut and improve your energy levels.  Today's episode covers Part 2 of Eating Healthy Fats every day.  We get to talk about a couple of the reasons WHY healthy fats NEEDS to be in your food choices every single day.  For more, go check out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

Welcome (if you're new), welcome back (if you've been rockin' with us for awhile).  Today I want to give you the baseline tools you need to understand what you'll need to attack when it comes to healthy fats.  Make no mistake about it - the most difficult part, as always, has to do with the execution portion of learning.  Take what you learn today and take action today or tomorrow to solidify what you've learned.  Ingrane it with repetition!  Being healthy isn't fancy, it's just hard.  For more, hit me up at coachweber@legacymanlife.com.

There's a rule of thumb that not many Fitness Professionals are talking about, and it's the #1 reason most people can't stick to restrictive diets.  I talked about it in a recent VLOG episode, and now I'm discussing it on the Podcast.  Do you know what it is?  Don't think that this isn't for you - if you've been a perpetual "restrictive" dieter... Then I made this episode with you in mind.  If you want more, go check out www.LegacyManLife.com or hit me up at CoachWeber@LegacyManLife.com and we'll connect.

There are a couple issues with the way you're currently thinking about your health. In today's episode, I walk through the different reasons why you ignoring your health for so long is a tragedy. The fact that you're here and working to improve it? This is HUGE. This is KEY.  And I want you to understand moving forward just what your health actually means to those around you.  It's a really big deal and it's time we stopped ignoring it. Kudos to you, fellow dad and husband, for realizing this.  Keep moving forward and don't hesitate to ask me any questions you might have about how to continue to do so! I can be reached through www.LegacyManLife.com or email at CoachWeber@LegacyManLife.com

Okay, so it's January. The end of January. So that means a lot of you have most likely fallen off your New Year's Resolutions you made just a few weeks back.  I don't really set New Year's Resolutions - and there are plenty of reasons why.  But, like anything good - I've compacted what my thoughts are as a Fitness Professional who has seen countless people walk through them (and most of them fail) and distilled them into the Top 5 Reasons Why Setting A New Year's Resolution Is a Terrible Idea.  If you're looking for more goodness on health, fitness and being a dad and Christian too - check out www.LegacyManLife.com or hit me up at CoachWeber@LegacyManLife.com. I'm always just an email away :)

I've sat in front of a lot of people over the past several years and talked about health, fitness, and change.  It's almost kinda weird that I'm not sick of it yet - because to be honest, I've heard a lot of the same things over and over again.  I can almost tell someone what, exactly, they're feeling better than they can even describe themselves.  Long story short? The top 3 things I've noticed over the course of thousands of consultations might surprise you. Learn more by going to www.LegacyManLife.com and remember, you can always hit me up at coachweber@legacymanlife.com if you have any topic suggestions or further questions.  

I care about your marriage relationship - mostly because I've seen SO MANY parallels between growing your relationship and growing in your health and fitness journey.  There's ONE question you ought to ask your wife every week... But the catch is? It's usually pretty scary to hear the answer.  And worse yet, you probably already know the solutions you could be taking action on already.  Listen in to today's episode to discover how only the bravest men ask their wife this ONE question - and how you can actually use this question to also identify a practical spot to begin in your health and fitness journey.  For more, check out www.LegacyManLife.com or hit me up and coachweber@legacymanlife.com.

Hey dads! I've distilled all my wisdom into TWO THINGS.  And in today's episode, I talk about what those two things are.  May sound simple, but they go as deep as you'll take them.  Remember the key here is TENSION and the ability to hold these things simultaneously within your heart and mind!  For more on health and fitness, a Christ-centered approach to the fitness industry and to get more information relevant to busy dad-life, go check-out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

It's about time we step-up and begin to change the conversation surrounding children.  In today's episode, I uncover several myths regarding children and talk about how we can begin to identify these hidden lies so that we can renew our minds and become the fathers and men we've been called to be.  For more on Christ-centered fitness and health, fatherhood and real change / transformation, visit www.LegacyManLife.com or email me at coachweber@legacymanlife.com.

I worte an article awhile back talking about being in the fitness and health industry as a Christian - can you be a dedicated, Jesus-loving Christian and still be a fitness coach and business owner?  I wanted to share the six things I've learned from my own journey - maybe you can apply them to your own life?  Just know this - you ABSOLUTELY can and should integrate the two.  In fact, it's impossible to separate them. Check out www.LegacyManLife.com for more.

It's about time we recognize and admit that we live our lives (and make our decisions) for the most part with our emotional brains.  So how do we connect our logical, rational brain with our goals and behaviors?  In today's episode I discuss the metaphor of The Rider, The Elephant and The Path and discuss the four ways we can begin to make better decisions and ultimately lower our stress levels by interrupting our psychological process by way of physiological interruption.  It's going to help you make better decisions!

Okay - so we've talked about stress identification and how to begin to bring self-awareness into the area of good and bad stress into your life.  So how do we actually take steps towards improving our stress levels?  In today's episode, I talk about two simple strategies that can overhaul your stress levels over time.  Simple and yet profound - it's the Legacy Man Life way! For more, check-out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

There's a 100% chance that stress is impacting your health and fitness journey.  But how on earth are we to go about reclaiming control of our stress?  In today's episode, I discuss how we ought to take our total stress-load into account when we set goals, but also about how to begin to characterize what kinds of stress we ought to keep around, and what kinds of stress we need to eliminate.  For more, check out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

Too many guys (myself included) wear their lack of sleep as a badge of honor.  Don't get me wrong - As I write this on only 4.5 hours of sleep, I'm acutely aware of my own struggles with resting enough.  We're dads - we want to sacrifice sleep if that's what it takes to be the best family man in the world, right?  It's important that improved REST, though, is a big part of our journey.  Listen in to today's episode to hear about how rest can jump-start us physiologically, psychologically, and impact every part of our lives.  For more check-out www.LegacyManLife.com or email me at coachweber@legacymanlife.com.

Why are men afraid to talk about our desire to create a legacy in which we impact the lives of our wife, kids, and those around us?  In this episode, I talk about the three components of the Legacy that I've discovered most men are out to leave.  This comes from both my personal journey, but also my journey in observing hundreds of men from many different walks of life all around the world.  What three things do we want to be remembered by? Listen to today's episode to find out! For more, check out www.LegacyManLife.com or email me at coachweber@legacymanlife.com.

A lot of you have probably heard me say that the #1 way to be the best dad ever - is to love your wife.  My Golden Rule for sleeping goes hand in hand with this notion.  The premise of the rule is that research shows that our last ten minutes before we fall asleep to be very important for our health.  Not only can we subconsciously dwell on the things we do in those final ten minutes, but we can immensely strengthen our relationship with our wife, and consequently, our kids as well.  Listen in to today's episode to learn more about what it takes to adhere to the Golden Rule of Sleeping for Performance.  For more on change psychology, a Christ-Centered health and fitness perspective, and more, visit www.LegacyManLife.com or email me at coachweber@legacymanlife.com.

In today's society, we all too often wear #teamnosleep like a badge of honor, almost as though it makes us tougher than other people - or more committed.  And as a dad, you ABSOLUTELY have to learn how to function and thrive on very little sleep - we're about to have our second kid, and it's expected that we both get very little sleep these first several months.  BUT, put simply, our overall psychological relationship with sleep needs to change.  In today's episode, I walk through the way we SHOULD be thinking (and believing about sleep).  I only share with you guys what I've read in the research - for more on change psychology, becoming efficient and effective on your health & fitness journey, and more, visit www.LegacyManLife.com or email me at coachweber@legacymanlife.com.

Today's episode is Part 2 of my two-part series on Eating Lean Protein.  We cover planning, preparing, supplement choice and recommendations, and what my own protein intake looks like on a daily basis.  For more, check out www.LegacyManLife.com or email me at coachweber@legacymanlife.com.

There are fundamentals that we MUST learn so that we might keep our focus on what TRULY matters (aka implementation and actually doing it).  In today's episode, we walk through the third nutrition behavior I work through with all of my clients.  This is part 1 of a two-part series on eating lean protein.  For more, check-out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

Some of you know, if you've been following me for awhile now - that I HATE counting macros.  Based upon my observations and work with hundreds of clients over the years, I believe it does a lot more harm to the health & fitness industry than good.  But how, then, do we control portion sizes?  How do we know how much to eat?  In today's episode, we take a look at a more practical way to portion out your food on a daily basis.  For more, visit www.LegacyManLife.com or email me at coachweber@legacymanlife.com.

How do you approach your mornings?  How SHOULD you approach your mornings?  Personal development gurus will insist on certain methods and routines to bring you success - but I call B.S.  Instead of listening to the personal development gurus, listen in to today's episode to discover what TRULY matters when it comes to starting your days off right.  For more, visit www.legacymanlife.com or hit me up at coachweber@legacymanlife.com

One of the things I push every single client to do during their time with me - is to find a mentor (they already found me, their coach). But what's so good about having coaches and mentors?  Find out in today's episode! For more, go check out www.legacymanlife.com or hit me up at coachweber@legacymanlife.com.

In today's episode, I talk about how (if you're one of three different types of dads), you can finally once-and-for-all learn how to lose weight and keep it off.  Check me out on Snapchat: legacycoachweb; Instagram: Coachcweb; Facebook Biz: Coach Weber and subscribe to this podcast to do it! Hit me up at coachweber@legacymanlife.com if you have any questions :)

Back on November 6th, I set some goals.  I found out that I was 13.8% bodyfat and 202 pounds heavy.  It was a little disappointing, but most of all, it was motivating.  I pride myself on being able to live my life between 10 and 12% bf as a busy, committed dad, and for the past couple months things absolutely took a little bit of a nose-dive.  In today's episode, I talk about the changes I am making and what I am planning on doing over the next 8-weeks to hit my new goals of 10% bodyfat and 192 pounds.  Time to shred - who's with me?  Hit me up at coachweber@legacymanlife.com if you want to join me :)

Everyone knows that discovering your "WHY" is important to longevity and long-term change... But how do we go about crafting it?  How do we go DEEP? How do we create a "truth" statement to look back to whenever times get rough?  What's ACTUALLY going to make a difference?  In today's episode, I talk about how creating a Legacy Statement takes three specific components, and how you can use it to take action TODAY.  For more, visit www.LegacyManLife.com or hit me up via email at coachweber@legacymanlife.com.

Most men, when they come my way - they believe they have a time problem.  In today's episode, I walk through a psychological framework called, Marginal Effectiveness, and I show you how you can apply this concept to creating more time in your day, even if you were to keep everything the same in the current schedule. I'm here to break down the self-imposed and self-limiting beliefs you have about yourself in order to help you reach and exceed your potential.  To learn more about making time when you have none, check-out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com

One of the most common myths of long-term change is that motivation is fixed.  It is a muscle - and in today's episode, I walk you through one of the seven strategies to improve your motivation, or your ability to move beyond what you feel like doing and towards what you know to be true.  It's a great episode! If you know of any other dads who struggle with motivation, send them to this episode and also remember to check-out Amazon to buy one of the Chicken Soup for the Soul books.  For more on change psychology, weight-loss and transformation in the home for new(ish) dads, you can find me at www.LegacyManLife.com or you can email me at coachweber@legacymanlife.com.

One of the four pillars of our health is Sleep Performance - however, most coaches and people in the industry will try and tell you that your focus needs to be on getting 7-8 hours of sleep every night.  I take a somewhat approach.  In light of controlling what we can control, I coach men to look at the efficiency of their sleep, meaning how can we improve the QUALITY of your sleep?  In the episode, I go over the 5 Simple Rules of Sleep Quality. For more, check out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

You've GOT to address what's in your heart and your head in order to truly make a lasting change.  In today's episode, hear me talk about the practical ways you can begin to invest your time and energy into disciplines which can change your heart, change your habits, and change your psychology.  For more, visit www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

It's so tempting to look at a 28 year-old guy and be envious (I'm just being honest).  Our flesh and default is to desire comfort, ease, and to serve ourselves.  But the road to a deeper and more fulfilled life is HAVING KIDS and LEADING YOUR FAMILY.  Listen to today's episode if you need a psychology REFRAME of the advantage us dads have over the single dudes.  Wake-up and embrace the blessings in our lives - and let's capitalize!  For more visit www.LegacyManLife.com and hit me up at coachweber@legacymanlife.com.

Every man ought to have a specific and individualized Code of Ethics.  For my clients while they work with me, there are six specific components of our Code of Ethics which we strive to take steps towards.  They have to do with every aspect of life: physical, mental, spiritual and emotional.  Do you have a standard aligned with who you want to be? Listen to today's episode to learn more about what the Legacy Man Life is all about and see if you can come up with your own Code of Ethics! For more check out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

Fatherhood is full of mistakes - it's full of set-backs and constant frustrations.  Our health and fitness is just a small piece of the resilience puzzle, and yet learning how to be resilient and flexibility in our physical health can have huge ramifications on the rest of our lives.  What if you knew how to GET-UP every time life smacked you in the jaw or knocked you out cold?  Listen to today's podcast to learn more about part three of the cycle we all ought to embrace on the daily.  For more, check-out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com

The three steps every father needs to master: wake-up, step-up and get-up.  It's a continuous cycle we must embrace on a daily basis. In today's episode, I dig a little bit deeper into what I meant when I introduced you guys in Episode 17: stepping up.  What does it actually mean to take action and how do we get ourselves to do it?? Listen to find out.  For more, check out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com. 

Everyone wants to make change complicated - and that's because they have no idea how real change actually happens.  What if I told you that you were focusing on TOO MANY things at one time?  What if I told you that narrowing your focus can actually help you to achieve more and get more done in less time?  In today's episode, I introduce to you the concept of Vital Behaviors (sometimes called Keystone Habits) and reveal the four ways you can begin to identify them in your own life. For more, check out www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

Ever heard the 80/20 rule that nutrition is 80% of what you need to be focusing on, and exercise should only be 20% of your focus? I CALL B.S. Seriously - those who have championed this phrase have not seriously thought through or deconstructed the importance our psychology and spirituality has on our health journey.  Listen in to today's episode to hear me talk about the REAL 80/20 Rule and Why Exercise and Nutrition Don't Matter as Much as You Think.... For more check out www.LegacyManLife.com and hit me up at coachweber@legacymanlife.com.

In a past episode, I talked about the three steps you'll need to master in fatherhood: Wake-Up, Step-Up and Get-Up.  Today, I go deeper into the first step.  How do we live a life where we can continually step-up and expect adversity?  Make no doubt about it - the moment you begin to wake-up from your slumber of coasting through life, you will reach resistance at every turn.  But we still do it because it is the road which leads to fulfillment.  For more of my work, head to www.LegacyManLife.com or hit me up at coachweber@legacymanlife.com.

One of the things I have been struggling through ever since I can remember is purusing my health, fitness & performance with a Christ-centered perspective.  The world will tell us a lot of lies - and we have to fight this battle so that we can ultimately move forward with a renewed, Christ-filtered view.  The health & fitness industry is no different than anything else in our lives: it's a neutral thing that man can either corrupt (through sensuality or vanity) or use for the glory of God.  In this episode, you get a deeper look at my love for Jesus and how I help men utilize and steward the gifts God has given them by pursuing their health & fitness with intentionality.  Let me know what you think at coachweber@legacymanlife.com.

Ever wonder why you're wife isn't interested in making love when you all of a sudden "turn it on" at 10PM after neglecting to sow the seeds that would necessitate her being willing and ready to jump your bones once the kids go to bed? Listen in to today's episode to learn how you may be doing the same kind of things in your health & fitness.  For more on growth and leadership, check-out my website www.LegacyManLife.com or email me at coachweber@legacymanlife.com.

What if I told you that the mantra, "Move more and eat less" is actually making you fat?  Would you be offended? Defiant?  Want to know more?  Give a listen for more on how to not create a failing environment and actually take sustainable steps the next time you go at this whole health & fitness thing.  As always, check-out more at www.LegacyManLife.com or drop me a note at coachweber@legacymanlife.com.  See you tomorrow!

Whether you're on a journey to find find unity with your wife and kids, trying to lose weight and jump-start your leadership through physical transformation, or trying to level-up at work and in your career... There's a simple three-step process that you will need to master.  Fatherhood in today's society is crazy different than generations in the past have had to deal with - our responsibility is NOT just to provide financially, but to lead in the home as well.  If you're a new(ish) dad looking to make a difference in the home, you will want to take notes on the three things you'll discover in this episode.  For more, visit my site at www.LegacyManLife.com, where I write and create videos for new dads who are looking to make a real difference in their life physically, spiritually, and mentally.  PS - Everything I do or study or write about is steeped in change/influence psychology and spirituality.  Because that's where change truly happens.

Once a week I bring you expert advice and strategy talk from my expert nutrition consultant - aka my wife.  She handles the nutrition coaching aspect of ALL my coaching programs and packages and is nothing less than brilliant.  She has been working through her most recent coaching certification and program, and actually just graduated the year-long intensive Level II program from Precision Nutrition.  In this episode you can be a fly on the wall and hear how we empower people to change themselves with our coaching.

I'm a huge advocate of hiring yourself a coach (I mean, that's part of what I do for a living) or having mentors.  HOWEVER, you are absolutely going to have to learn the basics of coaching YOURSELF if you want to make this health & fitness (or any other) change stick in the long-run.  How do you coach yourself though?  Here are the three most important things to consider.  For more, email me at coachweber@legacymanlife.com or check out my website, www.LegacyManLife.com.

Too many men I work with think that in order to have massive amounts of success, they need to adhere to really complicated plans and procedures.  Quite the opposite is true.  If we narrow our focus and use Vital Behaviors to launch our nutritional habits, we can see huge improvements over both the short-run and long-run.  Don't make things complicated if you're not able to succeed and be successful at them.  Which of the six behaviors are you going to start with?  Let me know at coachweber@legacymanlife.com.  If you want to learn more about leadership in the home, health & fitness as a busy dad, or approaching health & fitness with a Christ-centered worldview, go to www.LegacyManLife.com for more.

Many times when I start working with men, I hear this: "I only have 10 minutes each day to commit to you - and my health."  So what do I tell them? Do I berate them and tell them that they actually have MORE time than that? No - I actually like to help them realize that on their own.  Listen in to find out where you should start out at if you're somebody who has no more than 10 minutes to commit to your health and fitness each day.  **Hint** it's NOT exercise or nutrition. For more, go to www.LegacyManLife.com or like my FB page, Coach Weber.

"Cardio" as most people understand it, it useless.  But I'm also not going to sit here and try and tell you that strength training or lifting weights is the only way to go.  Although knowledge won't save you or help you to transform your health and leadership long-term, there are still fundamentals and basics of physical training (and the other pillars of health) which we need to learn and then perform to mastery.  Listen in to today's episode, which talks about the three primary energy systems you ought to pay attention to, as well as the 6 Zones of Intensity you'll need to experiment with in order to burn fat all day long.