Author: Tom

Source https://tinybuddha.com/blog/planning-without-panic-and-learning-to-live-in-the-now/

“You can plan for a hundred years. But you don’t know what will happen the next moment.” ~Tibetan proverb

Some days it feels like a fog I can’t shake—this underlying fear that something painful or uncertain is just around the corner.

I try to be responsible. I try to prepare, make good choices, take care of things now so the future won’t unravel later. But beneath that effort is something harder to face: I feel helpless. I can’t control what’s coming, and that terrifies me.

Maybe you’ve felt this too—that tension between doing your best and still fearing it’s not enough. Worry becomes a habit, like you’re rehearsing bad outcomes in your head j…

Source https://tinybuddha.com/blog/the-small-simple-acts-that-shifted-me-out-of-survival-mode/

“True healing is not a straight line. It is a spiral. You come back to things you thought you understood and see deeper truths.” ~Barry H. Gillespie

I used to believe healing would be obvious. Like a movie montage of breakthroughs… laughter through tears, epiphanies in therapy, and early morning jogs that end with a sunrise and a changed life. But that’s not what healing looked like for me.

It looked like dragging myself out of bed with puffy eyes after staying up too late crying. It looked like brushing my teeth when everything in me whispered, “Why bother?” It looked like answering a text when I didn’t feel lovable or worth responding to.

Healing, I’ve learned, is quieter than I expected. It&#…

Source https://www.nerdfitness.com/blog/nutrition-starting-points/

I received a question from a reader last week that resulted in a good discussion, so I thought I’d share it with you here! They wrote:

“I think I know what to do with workouts, but nutrition? I’m not sure where to start.”

Don’t worry, I’ve got you!

At Nerd Fitness, we see most of our clients fall into one of three starting points when it comes to nutrition:

Option 1: Habit-Based Changes (about 50% of people)

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Source https://www.nerdfitness.com/blog/muscle-loss-while-dieting/

There’s a chart I want to show you today.

It shows the percentage of fat vs. fat-free mass lost at different levels of calorie deficit, depending on whether you’re strength training or not. (You’ll find it below.)

It also sheds light on one of my LEAST favorite trends I see in the fitness industry today: making sweeping statements without any context.

And with the ​rise of GLP-1 medications​ like Ozempic and Wegovy, I see this one popping up all over the place:

“If you don’t eat enough protein and lift weights, you’re just losing all of your mus…