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Coach Zach Ganska

coachzach@ganskastrong.com

1.1 - 3 Things You Need to Permanently Transform Your Body…

<p>These 3 are non-negotiables when we desire our leanest, strongest, most athletic body</p>

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Coach Zach Ganska

Tue, 13 Feb 2024 19:21:59 GMT

<p>These 3 are non-negotiables when we desire our leanest, strongest, most athletic body</p>

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00:09:36

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full

There’s only ONE Reason You’re Overweight & Out is Shape

<p>I am putting myself through a challenging mind/body transformation starting February 11th, 2024.</p> <p>Yes, going down on the Super Bowl weekend.</p> <p>This is the culmination of 25 years of research and practice, both personally and professionally as a coach.</p> <p>I will be live-streaming all my workouts, and more importantly, teaching all that is needed to create your best version of this challenge to join alongside me.</p> <p>Register now:</p> <p><a href="https://www.ganskastrong.com/75-strong">https://www.ganskastrong.com/75-strong</a></p> <p><br></p>

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Coach Zach Ganska

Tue, 06 Feb 2024 23:47:47 GMT

<p>I am putting myself through a challenging mind/body transformation starting February 11th, 2024.</p> <p>Yes, going down on the Super Bowl weekend.</p> <p>This is the culmination of 25 years of research and practice, both personally and professionally as a coach.</p> <p>I will be live-streaming all my workouts, and more importantly, teaching all that is needed to create your best version of this challenge to join alongside me.</p> <p>Register now:</p> <p><a href="https://www.ganskastrong.com/75-strong">https://www.ganskastrong.com/75-strong</a></p> <p><br></p>

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00:06:58

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Not Consistently Exercising? Here's What Your are Missing

<p>Exercise &amp; meal plans work precisely up to the moment when your week changes unexepctedly.</p> <p>Which, for entrepreneurs and executives is daily or near daily.</p> <p>If you want to feel and look your best consistent workouts week over week are essential, which means you have to know how to adapt your plan, another reason why having a coach&#39;s # to text is crucial.</p> <p><br></p> <p>PS-</p> <p>I am putting myself through a challenging mind/body transformation starting February 11th, 2024.</p> <p>Yes, going down on the Super Bowl weekend.</p> <p>This is the culmination of 25 years of research and practice, both personally and professionally as a coach.</p> <p>I will be live-streaming all my workouts, and more importantly, teaching all that is needed to create your best version of this challenge to join alongside me.</p> <p>Register now:</p> <p><a href="https://www.ganskastrong.com/75-strong">https://www.ganskastrong.com/75-strong</a></p>

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Coach Zach Ganska

Mon, 05 Feb 2024 21:34:59 GMT

<p>Exercise &amp; meal plans work precisely up to the moment when your week changes unexepctedly.</p> <p>Which, for entrepreneurs and executives is daily or near daily.</p> <p>If you want to feel and look your best consistent workouts week over week are essential, which means you have to know how to adapt your plan, another reason why having a coach&#39;s # to text is crucial.</p> <p><br></p> <p>PS-</p> <p>I am putting myself through a challenging mind/body transformation starting February 11th, 2024.</p> <p>Yes, going down on the Super Bowl weekend.</p> <p>This is the culmination of 25 years of research and practice, both personally and professionally as a coach.</p> <p>I will be live-streaming all my workouts, and more importantly, teaching all that is needed to create your best version of this challenge to join alongside me.</p> <p>Register now:</p> <p><a href="https://www.ganskastrong.com/75-strong">https://www.ganskastrong.com/75-strong</a></p>

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00:05:55

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You Need to Listen to This if You are Struggling With Motivation

<p>If you&#39;re feeling unmotivated then a shift in perspective is needed, such as I practiced on my daily brain recharge walk.</p> <p>I am putting myself through a challenging mind/body transformation starting February 11th, 2024.</p> <p>Yes, going down on the Super Bowl weekend.</p> <p>This is the culmination of 25 years of research and practice, both personally and professionally as a coach.</p> <p>I will be live-streaming all my workouts, and more importantly, teaching all that is needed to create your best version of this challenge to join alongside me.</p> <p>Register now:</p> <p><a href="https://www.ganskastrong.com/75-strong">https://www.ganskastrong.com/75-strong</a></p>

5a38f29c-7114-4b0b-9eea-bcaa3615522e

Coach Zach Ganska

Mon, 05 Feb 2024 20:34:19 GMT

<p>If you&#39;re feeling unmotivated then a shift in perspective is needed, such as I practiced on my daily brain recharge walk.</p> <p>I am putting myself through a challenging mind/body transformation starting February 11th, 2024.</p> <p>Yes, going down on the Super Bowl weekend.</p> <p>This is the culmination of 25 years of research and practice, both personally and professionally as a coach.</p> <p>I will be live-streaming all my workouts, and more importantly, teaching all that is needed to create your best version of this challenge to join alongside me.</p> <p>Register now:</p> <p><a href="https://www.ganskastrong.com/75-strong">https://www.ganskastrong.com/75-strong</a></p>

true

00:06:07

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75Strong 2.2 - Are You an Addict to ____? Four Questions Only You Can Answer.

<p>I have seen a lot of people asking in FaceBook groups if a habit they have could be an addiction.</p> <p>Here are the big questions I have found I had to ask myself to get clear on my past addictions.</p>

8f5f4155-65eb-4587-8ac8-c8c8346ee33d

Coach Zach Ganska

Fri, 02 Feb 2024 06:11:10 GMT

<p>I have seen a lot of people asking in FaceBook groups if a habit they have could be an addiction.</p> <p>Here are the big questions I have found I had to ask myself to get clear on my past addictions.</p>

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00:08:00

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75STRONG Podcast 2.1 - This is the real #1 reason most Americans are overweight or obese.

<p>Without embracing this your efforts to create a strong, athletic, ripped body will continue to fall short.</p> <p><br></p> <p>Recording this live as I perform my AM routine for peak brain performance.</p>

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Coach Zach Ganska

Fri, 02 Feb 2024 06:01:54 GMT

<p>Without embracing this your efforts to create a strong, athletic, ripped body will continue to fall short.</p> <p><br></p> <p>Recording this live as I perform my AM routine for peak brain performance.</p>

true

00:06:13

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Everything Has to Change!

<p>Ganska Life Transformation Challenge 4/365</p> <p>All of us coast, wishing for life to get easier, until reality slaps us across the face, giving us that shocked feeling.</p> <p>It can be a breakup you didn’t see coming, having been in denial about how things were.</p> <p>It could be being passed over for a promotion, or losing a client.</p> <p>Or walking up stairs and losing your breath.</p> <p>Whatever that moment is it comes for all of us.</p> <p>Here are two things no one has told you, or you heard without “getting it.”</p> <p>All forms of leveling up begin with a crisis, it’s the moment we see that if we continue as is we will experience pain and suffering and we must take action.</p> <p>Here’s the interesting one though….</p> <p>Shortly after these moments, it may be minutes, hours, seconds, the rationalizations begin.</p> <p>“It’s not THAT bad”</p> <p>“I can’t change that right NOW”</p> <p>“I can’t do it”</p> <p>This comes from the ego within each of us, a mechanism to maintain our familiar status quo, even when the familiar includes a lot of painful shit.</p> <p>There’s a way to overcome this, which I’ll write and talk about next time.</p> <p>Just realize, even if it’s screaming at you to now believe it, that all of us experience these fears and thoughts.</p>

429eb09e-7e7a-48db-aeb6-89123dccbcbd

Coach Zach Ganska

Wed, 22 Feb 2023 22:36:14 GMT

<p>Ganska Life Transformation Challenge 4/365</p> <p>All of us coast, wishing for life to get easier, until reality slaps us across the face, giving us that shocked feeling.</p> <p>It can be a breakup you didn’t see coming, having been in denial about how things were.</p> <p>It could be being passed over for a promotion, or losing a client.</p> <p>Or walking up stairs and losing your breath.</p> <p>Whatever that moment is it comes for all of us.</p> <p>Here are two things no one has told you, or you heard without “getting it.”</p> <p>All forms of leveling up begin with a crisis, it’s the moment we see that if we continue as is we will experience pain and suffering and we must take action.</p> <p>Here’s the interesting one though….</p> <p>Shortly after these moments, it may be minutes, hours, seconds, the rationalizations begin.</p> <p>“It’s not THAT bad”</p> <p>“I can’t change that right NOW”</p> <p>“I can’t do it”</p> <p>This comes from the ego within each of us, a mechanism to maintain our familiar status quo, even when the familiar includes a lot of painful shit.</p> <p>There’s a way to overcome this, which I’ll write and talk about next time.</p> <p>Just realize, even if it’s screaming at you to now believe it, that all of us experience these fears and thoughts.</p>

true

00:03:06

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66 Day Whole Body Fix #1

<p>Marci Answers the question, "What is the #1 food to give up to rapidly regain your health and physique?"</p> <p>Get on our mailing list now to learn more about how you can be one of only 10 clients in our new upcoming "66 Day Whole Body Fix" program:</p> <p>https://bit.ly/3djyTNu</p>

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Coach Zach Ganska

Wed, 14 Apr 2021 21:28:42 GMT

<p>Marci Answers the question, "What is the #1 food to give up to rapidly regain your health and physique?"</p> <p>Get on our mailing list now to learn more about how you can be one of only 10 clients in our new upcoming "66 Day Whole Body Fix" program:</p> <p>https://bit.ly/3djyTNu</p>

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00:06:17

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𝐖𝐇𝐎𝐋𝐄 𝐁𝐎𝐃𝐘 𝐄𝐗𝐏𝐄𝐑𝐈𝐄𝐍𝐂𝐄 #𝟏𝟎: 𝐒𝐓𝐎𝐏 𝐓𝐑𝐘𝐈𝐍𝐆 𝐓𝐎 𝐌𝐀𝐊𝐄 𝐘𝐎𝐔𝐑 𝐁𝐎𝐃𝐘 𝐒𝐎𝐑𝐄!

<p>Being sore, tired, achy, stiff is to be expected following a workout in the beginning.</p> <p>It should NOT be the goal however.</p> <p>Let me explain.</p> <p>Where do I make progress?</p> <p>When does my body adapt and become stronger?</p> <p>When do I build muscle and metabolize fat?</p> <p>The RESULTS we train for come when I recover, NOT when I train.</p> <p>MORE soreness days later means I haven’t fully recovered.</p> <p>If I keep aiming to smoke my body I never fully cover.</p> <p>Doing this regularly leads to burnout at best. Where my body is so fatigued and inflamed that it forces me to stop by shutting down.</p> <p>Or worse.... injury, where now I can’t train and lose any progress I was creating.</p> <p>With that being said, EVERY program has the potential to create overtraining, the key is what you do when you find yourself not recovering.</p> <p>-make sure you’re sleeping enough (aim for 8 hours), and be asleep by 10p as more HGH (growth hormone) is released between 10-11p nightly.</p> <p>-make sure you’re getting enough protein, and FYI real protein comes from animals. Aim for minimum 1g per pound of lean mass (subtract body fat from overall weight).</p> <p>-push your plan back a day or two, if you keep eating for health and power the progress is still occurring.</p> <p>-lessen other stressors. These damn phones, tv, caffeine, alcohol, finances, work.... everything can potentially add to your overall stress, addressing these a step at a time lessens the overall stress load on your body, allowing it to recover faster.</p>

5ad4e2fd-a2f8-422c-b89a-37685c707d1d

Coach Zach Ganska

Fri, 22 Jan 2021 01:59:29 GMT

<p>Being sore, tired, achy, stiff is to be expected following a workout in the beginning.</p> <p>It should NOT be the goal however.</p> <p>Let me explain.</p> <p>Where do I make progress?</p> <p>When does my body adapt and become stronger?</p> <p>When do I build muscle and metabolize fat?</p> <p>The RESULTS we train for come when I recover, NOT when I train.</p> <p>MORE soreness days later means I haven’t fully recovered.</p> <p>If I keep aiming to smoke my body I never fully cover.</p> <p>Doing this regularly leads to burnout at best. Where my body is so fatigued and inflamed that it forces me to stop by shutting down.</p> <p>Or worse.... injury, where now I can’t train and lose any progress I was creating.</p> <p>With that being said, EVERY program has the potential to create overtraining, the key is what you do when you find yourself not recovering.</p> <p>-make sure you’re sleeping enough (aim for 8 hours), and be asleep by 10p as more HGH (growth hormone) is released between 10-11p nightly.</p> <p>-make sure you’re getting enough protein, and FYI real protein comes from animals. Aim for minimum 1g per pound of lean mass (subtract body fat from overall weight).</p> <p>-push your plan back a day or two, if you keep eating for health and power the progress is still occurring.</p> <p>-lessen other stressors. These damn phones, tv, caffeine, alcohol, finances, work.... everything can potentially add to your overall stress, addressing these a step at a time lessens the overall stress load on your body, allowing it to recover faster.</p>

false

00:09:05

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𝐖𝐇𝐎𝐋𝐄 𝐁𝐎𝐃𝐘 𝐄𝐗𝐏𝐄𝐑𝐈𝐄𝐍𝐂𝐄 #𝟗: 𝐒𝐓𝐎𝐏 𝐏𝐑𝐈𝐎𝐑𝐈𝐓𝐈𝐙𝐈𝐍𝐆 𝐖𝐄𝐈𝐆𝐇𝐓 & 𝐃𝐈𝐒𝐓𝐀𝐍𝐂𝐄!

<p>Do this instead to prevent plateaus.</p> <p>Insecurity, fear, ignorance and impatience creates plateaus.</p> <p>I know this having tested it for decades in my unreasonable pursuits.</p> <p>Tracking progress helps alleviate this habit.</p> <p>When I clearly see progress in a proven program (one that has created amazing results amongst a diverse group</p> <p>of people), I will continue following plan with an emphasis on precision.</p> <p>Efficiency proves mastery of training the body, being able to do something is great, doing it with the least amount of energy expenditure is even better.</p>

8d93dd88-2695-4b77-be2d-0d3e646773f4

Coach Zach Ganska

Sat, 16 Jan 2021 21:57:06 GMT

<p>Do this instead to prevent plateaus.</p> <p>Insecurity, fear, ignorance and impatience creates plateaus.</p> <p>I know this having tested it for decades in my unreasonable pursuits.</p> <p>Tracking progress helps alleviate this habit.</p> <p>When I clearly see progress in a proven program (one that has created amazing results amongst a diverse group</p> <p>of people), I will continue following plan with an emphasis on precision.</p> <p>Efficiency proves mastery of training the body, being able to do something is great, doing it with the least amount of energy expenditure is even better.</p>

false

00:06:40

full

𝐖𝐇𝐎𝐋𝐄 𝐁𝐎𝐃𝐘 𝐄𝐗𝐏𝐄𝐑𝐈𝐄𝐍𝐂𝐄 #𝟕: 𝐏𝐑𝐈𝐍𝐂𝐈𝐏𝐋𝐄𝐒 𝐎𝐕𝐄𝐑 𝐈𝐃𝐄𝐎𝐋𝐎𝐆𝐘

<p>𝐈𝐝𝐞𝐨𝐥𝐨𝐠𝐲 𝐥𝐞𝐚𝐝𝐬 𝐭𝐨 𝐩𝐫𝐨𝐛𝐥𝐞𝐦𝐬 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐬𝐮𝐟𝐟𝐞𝐫𝐢𝐧𝐠.</p> <p>𝐏𝐫𝐢𝐧𝐜𝐢𝐩𝐥𝐞𝐬 𝐥𝐞𝐚𝐝 𝐭𝐨 𝐬𝐮𝐜𝐜𝐞𝐬𝐬 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐡𝐚𝐩𝐩𝐢𝐧𝐞𝐬𝐬.</p> <p>I’m guilty, as is almost everyone, of learning about a new training approach, diet, or guru and believing for a period of time that everyone “should” do.....</p> <p>This leads to failure, as no matter how amazing the system or teacher is, eventually what matters most is applying principles using the best tool/ tactic for the situation, not a one size fits all cookie cutter.</p>

694e19ea-4938-48ad-9382-7f02d264a6c9

Coach Zach Ganska

Sat, 16 Jan 2021 21:29:21 GMT

<p>𝐈𝐝𝐞𝐨𝐥𝐨𝐠𝐲 𝐥𝐞𝐚𝐝𝐬 𝐭𝐨 𝐩𝐫𝐨𝐛𝐥𝐞𝐦𝐬 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐬𝐮𝐟𝐟𝐞𝐫𝐢𝐧𝐠.</p> <p>𝐏𝐫𝐢𝐧𝐜𝐢𝐩𝐥𝐞𝐬 𝐥𝐞𝐚𝐝 𝐭𝐨 𝐬𝐮𝐜𝐜𝐞𝐬𝐬 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐡𝐚𝐩𝐩𝐢𝐧𝐞𝐬𝐬.</p> <p>I’m guilty, as is almost everyone, of learning about a new training approach, diet, or guru and believing for a period of time that everyone “should” do.....</p> <p>This leads to failure, as no matter how amazing the system or teacher is, eventually what matters most is applying principles using the best tool/ tactic for the situation, not a one size fits all cookie cutter.</p>

false

00:04:06

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𝐖𝐇𝐎𝐋𝐄 𝐁𝐎𝐃𝐘 𝐄𝐗𝐏𝐄𝐑𝐈𝐄𝐍𝐂𝐄 #𝟔: 𝐘𝐎𝐔 𝐇𝐀𝐕𝐄 𝐓𝐎 𝐆𝐎 𝐙𝐄𝐑𝐎 𝐓𝐎 𝟑𝟎 𝐁𝐄𝐅𝐎𝐑𝐄 𝐘𝐎𝐔 𝐑𝐄𝐀𝐂𝐇 𝟏𝟎𝟎

<p>Coach BuzzKillington here!</p> <p>Accept you’re not going to burn all that fat in 3 weeks.</p> <p>And you’re going to have many days you don’t want to train.</p>

7e5efd99-bb1a-4639-9d82-27edcd04cb8f

Coach Zach Ganska

Sat, 16 Jan 2021 21:22:36 GMT

<p>Coach BuzzKillington here!</p> <p>Accept you’re not going to burn all that fat in 3 weeks.</p> <p>And you’re going to have many days you don’t want to train.</p>

false

00:03:17

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𝐖𝐇𝐎𝐋𝐄 𝐁𝐎𝐃𝐘 𝐄𝐗𝐏𝐄𝐑𝐈𝐄𝐍𝐂𝐄 #𝟓: 𝐓𝐇𝐄 𝐋𝐄𝐀𝐒𝐓 𝐁𝐈𝐀𝐒𝐄𝐃 𝐍𝐄𝐖𝐒 & "𝐁𝐄𝐒𝐓" 𝐇𝐔𝐌𝐀𝐍 𝐃𝐈𝐄𝐓

<p>I cite this article in the show, there are many similar analysis available that reach the same conclusion.</p> <p>https://towardsdatascience.com/how-statistically-biased-is-our-news-f28f0fab3cb3</p> <p><br></p> <p><br></p>

40bb1f39-80e4-4c21-820c-e079c82e2450

Coach Zach Ganska

Sat, 16 Jan 2021 21:15:47 GMT

<p>I cite this article in the show, there are many similar analysis available that reach the same conclusion.</p> <p>https://towardsdatascience.com/how-statistically-biased-is-our-news-f28f0fab3cb3</p> <p><br></p> <p><br></p>

false

00:15:59

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𝐖𝐇𝐎𝐋𝐄 𝐁𝐎𝐃𝐘 𝐄𝐗𝐏𝐄𝐑𝐈𝐄𝐍𝐂𝐄 #𝟒: 𝐄𝐀𝐓 𝐘𝐎𝐔𝐑 𝐃𝐀𝐌𝐍 𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓!

<p>I realize intermittent fasting is the latest magical cure all, BUT....</p> <p>For anyone struggling with making healthy meal choices you’re setting yourself up for failure in the end if you begin your transformation by focusing on restriction.</p> <p>THE PURPOSE of our body is to have the strength, power and energy we need daily to build an awesome life.</p> <p>Being a depressed, anxious, burnt out Karen only creates misery for yourself and all those who are unlucky enough to cross your path.</p> <p>Restriction for more than 7 days for most will begin LOWERING BMR (basal metabolic rate).</p> <p>This is the amount of energy needed for basic survival functions.</p> <p>In addition you will be INCREASING your dependency on adrenaline, creating far more stress, leading to fatigue and burnout.</p> <p>Know what you do when your reptilian brain is overly stressed or burnt out...??</p> <p>You cope by seeking dopamine ASAP.</p> <p>Fast food, Starbucks frap-a-milkshakes or coffees with FIVE HUNDRED calories and zero protein for satiety.</p> <p>If my metabolism is plummeting then I have created an environment perfect for gaining fat when I DO inevitably overeat, miss a few workouts, or worse....</p> <p>Injure myself from going 0-100 in less than a month.</p> <p>Plus the amount of calories I ate in the past that was keeping me stagnant could lead to increasing body fat.</p> <p>If you’re tired of being in the cycle of not losing fat and having enough energy daily then PM me!</p>

30d4aba7-48b7-4c1d-a427-228bc1c1e7d5

Coach Zach Ganska

Fri, 15 Jan 2021 22:35:08 GMT

<p>I realize intermittent fasting is the latest magical cure all, BUT....</p> <p>For anyone struggling with making healthy meal choices you’re setting yourself up for failure in the end if you begin your transformation by focusing on restriction.</p> <p>THE PURPOSE of our body is to have the strength, power and energy we need daily to build an awesome life.</p> <p>Being a depressed, anxious, burnt out Karen only creates misery for yourself and all those who are unlucky enough to cross your path.</p> <p>Restriction for more than 7 days for most will begin LOWERING BMR (basal metabolic rate).</p> <p>This is the amount of energy needed for basic survival functions.</p> <p>In addition you will be INCREASING your dependency on adrenaline, creating far more stress, leading to fatigue and burnout.</p> <p>Know what you do when your reptilian brain is overly stressed or burnt out...??</p> <p>You cope by seeking dopamine ASAP.</p> <p>Fast food, Starbucks frap-a-milkshakes or coffees with FIVE HUNDRED calories and zero protein for satiety.</p> <p>If my metabolism is plummeting then I have created an environment perfect for gaining fat when I DO inevitably overeat, miss a few workouts, or worse....</p> <p>Injure myself from going 0-100 in less than a month.</p> <p>Plus the amount of calories I ate in the past that was keeping me stagnant could lead to increasing body fat.</p> <p>If you’re tired of being in the cycle of not losing fat and having enough energy daily then PM me!</p>

false

00:08:44

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𝐖𝐇𝐎𝐋𝐄 𝐁𝐎𝐃𝐘 𝐄𝐗𝐏𝐄𝐑𝐈𝐄𝐍𝐂𝐄 𝐁𝐎𝐍𝐔𝐒 𝐍𝐄𝐖 𝐘𝐄𝐀𝐑𝐒 𝐒𝐎𝐁𝐑𝐈𝐄𝐓𝐘 𝐏𝐑𝐈𝐍𝐂𝐈𝐏𝐋𝐄𝐒 & 𝐓𝐀𝐂𝐓𝐈𝐂𝐒

<p>𝐅𝐨𝐫 𝐓𝐡𝐨𝐬𝐞 𝐖𝐡𝐨 𝐊𝐧𝐨𝐰 𝐓𝐡𝐞𝐲 𝐍𝐞𝐞𝐝 𝐭𝐨 𝐂𝐞𝐥𝐞𝐛𝐫𝐚𝐭𝐞 𝐒𝐨𝐛𝐞𝐫 𝐓𝐨𝐧𝐢𝐠𝐡𝐭.</p> <p>(𝘗𝘭𝘦𝘢𝘴𝘦 𝘴𝘩𝘢𝘳𝘦! 𝘞𝘦 𝘢𝘳𝘦 𝘢𝘭𝘭 𝘰𝘷𝘦𝘳 𝘰𝘶𝘳 𝘴𝘵𝘳𝘦𝘴𝘴 𝘵𝘩𝘳𝘦𝘴𝘩𝘰𝘭𝘥𝘴 𝘧𝘳𝘰𝘮 𝘵𝘩𝘪𝘴 𝘯𝘦𝘷𝘦𝘳 𝘦𝘯𝘥𝘪𝘯𝘨 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘪𝘯𝘨 𝘺𝘦𝘢𝘳, 𝘭𝘦𝘵’𝘴 𝘣𝘦 𝘴𝘢𝘧𝘦 𝘧𝘰𝘳 𝘰𝘶𝘳𝘴𝘦𝘭𝘷𝘦𝘴, 𝘧𝘢𝘮𝘪𝘭𝘪𝘦𝘴 𝘢𝘯𝘥 𝘤𝘰𝘮𝘮𝘶𝘯𝘪𝘵𝘺 𝘵𝘰𝘯𝘪𝘨𝘩𝘵.)</p> <p><br></p> <p>Here are a few lessons I’ve learned from over 3 years of consecutive sobriety and over 6 years sober since 2013.</p> <p>1. Accept temptation is normal, urges, cravings don’t mean anything, just noise from your reptilian brain.</p> <p>2. Play the tape forward- Think beyond the tastes and immediate sensations to hours later, late at night, the next day. (My last hangovers I noticed a difference for 5 days and eventually PAWS months later...)</p> <p>3. Focus on your “WHY?” Alcohol doesn’t make anyone better in the end, period.</p> <p>4. Create your EXACT plan. Hour by hour. Half hours, 15:00.</p> <p>5. Have FUN. Do the best enjoyable things you can right now, I know many are under irrational government control right now, we still have access to fun options (proven since we are on here....).</p> <p>6. Substances beget substances. If you know sobriety is best stay away from THC, or other substances you know will personally trigger you.</p>

beb1d90e-0cb8-4711-aaf4-f1e2b8e8e446

Coach Zach Ganska

Fri, 15 Jan 2021 22:22:46 GMT

<p>𝐅𝐨𝐫 𝐓𝐡𝐨𝐬𝐞 𝐖𝐡𝐨 𝐊𝐧𝐨𝐰 𝐓𝐡𝐞𝐲 𝐍𝐞𝐞𝐝 𝐭𝐨 𝐂𝐞𝐥𝐞𝐛𝐫𝐚𝐭𝐞 𝐒𝐨𝐛𝐞𝐫 𝐓𝐨𝐧𝐢𝐠𝐡𝐭.</p> <p>(𝘗𝘭𝘦𝘢𝘴𝘦 𝘴𝘩𝘢𝘳𝘦! 𝘞𝘦 𝘢𝘳𝘦 𝘢𝘭𝘭 𝘰𝘷𝘦𝘳 𝘰𝘶𝘳 𝘴𝘵𝘳𝘦𝘴𝘴 𝘵𝘩𝘳𝘦𝘴𝘩𝘰𝘭𝘥𝘴 𝘧𝘳𝘰𝘮 𝘵𝘩𝘪𝘴 𝘯𝘦𝘷𝘦𝘳 𝘦𝘯𝘥𝘪𝘯𝘨 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘪𝘯𝘨 𝘺𝘦𝘢𝘳, 𝘭𝘦𝘵’𝘴 𝘣𝘦 𝘴𝘢𝘧𝘦 𝘧𝘰𝘳 𝘰𝘶𝘳𝘴𝘦𝘭𝘷𝘦𝘴, 𝘧𝘢𝘮𝘪𝘭𝘪𝘦𝘴 𝘢𝘯𝘥 𝘤𝘰𝘮𝘮𝘶𝘯𝘪𝘵𝘺 𝘵𝘰𝘯𝘪𝘨𝘩𝘵.)</p> <p><br></p> <p>Here are a few lessons I’ve learned from over 3 years of consecutive sobriety and over 6 years sober since 2013.</p> <p>1. Accept temptation is normal, urges, cravings don’t mean anything, just noise from your reptilian brain.</p> <p>2. Play the tape forward- Think beyond the tastes and immediate sensations to hours later, late at night, the next day. (My last hangovers I noticed a difference for 5 days and eventually PAWS months later...)</p> <p>3. Focus on your “WHY?” Alcohol doesn’t make anyone better in the end, period.</p> <p>4. Create your EXACT plan. Hour by hour. Half hours, 15:00.</p> <p>5. Have FUN. Do the best enjoyable things you can right now, I know many are under irrational government control right now, we still have access to fun options (proven since we are on here....).</p> <p>6. Substances beget substances. If you know sobriety is best stay away from THC, or other substances you know will personally trigger you.</p>

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00:06:50

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𝐖𝐇𝐎𝐋𝐄 𝐁𝐎𝐃𝐘 𝐄𝐗𝐏𝐄𝐑𝐈𝐄𝐍𝐂𝐄 #𝟑: 𝐈𝐓 𝐈𝐒 𝐍𝐎𝐓 𝐓𝐑𝐀𝐍𝐒𝐅𝐎𝐑𝐌𝐀𝐓𝐈𝐎𝐍, 𝐈𝐓 𝐈𝐒 𝐑𝐄𝐂𝐋𝐀𝐌𝐀𝐓𝐈𝐎𝐍.

<p>𝘠𝘰𝘶 𝘸𝘰𝘯’𝘵 𝘴𝘦𝘦 𝘪𝘵 𝘶𝘯𝘵𝘪𝘭 𝘺𝘰𝘶 𝘣𝘦𝘭𝘪𝘦𝘷𝘦 𝘪𝘵.</p> <p>On yesterday’s show (see comments) I laid out 7 mistakes almost everyone makes when trying to lose body fat.</p> <p>The underlying problem we are all working through is building a self-concept that is congruent with the goals we have.</p> <p>If you didn’t see my video a few weeks ago I discussed our greatest addiction is the need to be right at all times.</p> <p>If our self-concept isn’t aligned with being a person who already possesses the goal we have, we will prevent success one way or another!</p> <p>Hence why the focus needs to be on BUILDING, not losing.</p> <p>BUILD strength because you are strong.</p> <p>BUILD power because you are powerful.</p> <p>BUILD health and happiness because it is a birthright we were all given.</p>

9022b1db-577e-415c-89cc-a4f086e8d329

Coach Zach Ganska

Fri, 15 Jan 2021 21:58:52 GMT

<p>𝘠𝘰𝘶 𝘸𝘰𝘯’𝘵 𝘴𝘦𝘦 𝘪𝘵 𝘶𝘯𝘵𝘪𝘭 𝘺𝘰𝘶 𝘣𝘦𝘭𝘪𝘦𝘷𝘦 𝘪𝘵.</p> <p>On yesterday’s show (see comments) I laid out 7 mistakes almost everyone makes when trying to lose body fat.</p> <p>The underlying problem we are all working through is building a self-concept that is congruent with the goals we have.</p> <p>If you didn’t see my video a few weeks ago I discussed our greatest addiction is the need to be right at all times.</p> <p>If our self-concept isn’t aligned with being a person who already possesses the goal we have, we will prevent success one way or another!</p> <p>Hence why the focus needs to be on BUILDING, not losing.</p> <p>BUILD strength because you are strong.</p> <p>BUILD power because you are powerful.</p> <p>BUILD health and happiness because it is a birthright we were all given.</p>

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00:06:28

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𝐖𝐇𝐎𝐋𝐄 𝐁𝐎𝐃𝐘 𝐄𝐗𝐏𝐄𝐑𝐈𝐄𝐍𝐂𝐄 #𝟐: 𝟕 𝐌𝐈𝐒𝐓𝐀𝐊𝐄𝐒 𝐊𝐄𝐄𝐏𝐈𝐍𝐆 𝐘𝐎𝐔 𝐅𝐑𝐎𝐌 𝐋𝐎𝐒𝐈𝐍𝐆 𝐁𝐎𝐃𝐘 𝐅𝐀𝐓 𝐏𝐄𝐑𝐌𝐀𝐍𝐄𝐍𝐓𝐋𝐘

<p>#7- Inaccurate measuring, or none at all. Why taking your weight alone is setting yourself up for failure.</p> <p>#6- The change you want is NOT happening when you exercise.</p> <p>#5- “Beatdown” HIIT workouts.</p> <p>#4- The Cardio Myth.</p> <p>#3- Calories OUT matters more than calories in.</p> <p>#2- How long calorie restriction actually works</p> <p>#1- You believe me if you read it so....watch the video</p>

f3f91283-5667-4fb0-8821-8570f154e229

Coach Zach Ganska

Fri, 15 Jan 2021 21:40:56 GMT

<p>#7- Inaccurate measuring, or none at all. Why taking your weight alone is setting yourself up for failure.</p> <p>#6- The change you want is NOT happening when you exercise.</p> <p>#5- “Beatdown” HIIT workouts.</p> <p>#4- The Cardio Myth.</p> <p>#3- Calories OUT matters more than calories in.</p> <p>#2- How long calorie restriction actually works</p> <p>#1- You believe me if you read it so....watch the video</p>

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00:14:37

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𝐖𝐇𝐎𝐋𝐄 𝐁𝐎𝐃𝐘 𝐄𝐗𝐏𝐄𝐑𝐈𝐄𝐍𝐂𝐄 #𝟏: 𝐀𝐂𝐂𝐄𝐏𝐓𝐈𝐍𝐆 𝐓𝐇𝐄 𝐑𝐄𝐀𝐋𝐈𝐓𝐘 𝐎𝐅 𝐂𝐇𝐀𝐍𝐆𝐄

<p>“𝐅𝐨𝐫𝐜𝐞 𝐭𝐡𝐚𝐭 𝐚𝐩𝐩𝐞𝐚𝐫𝐬 𝐭𝐨 𝐛𝐞 𝐧𝐞𝐠𝐚𝐭𝐢𝐯𝐞 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐬𝐡𝐨𝐰𝐬 𝐲𝐨𝐮 𝐡𝐨𝐰 𝐭𝐨 𝐫𝐞𝐚𝐥𝐢𝐳𝐞 𝐲𝐨𝐮𝐫 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐥𝐞𝐠𝐞𝐧𝐝, 𝐩𝐫𝐞𝐩𝐚𝐫𝐞𝐬 𝐬𝐩𝐢𝐫𝐢𝐭 𝐚𝐧𝐝 𝐰𝐢𝐥𝐥.”</p> <p><br></p> <p>This quote from the book “The Alchemist” succinctly describes why we fall short of the goals we set, especially in changing out body.</p> <p>I was challenged to do a regular recurring FB Live Show, and my topic for today was going to be the pitfalls of almost all “transformation” programs and gyms.</p> <p>Preparing for the show I failed to charge my wireless mic, and after 30 minutes have given up making my webcam work.</p> <p>So we begin the WBE Show by talking about the reality of change, and why coaching and a reputable system ultimately will create the results you desire, or fail to deliver.</p>

398e56b9-d3f7-42a5-971e-60461c3663e0

Coach Zach Ganska

Fri, 15 Jan 2021 21:28:11 GMT

<p>“𝐅𝐨𝐫𝐜𝐞 𝐭𝐡𝐚𝐭 𝐚𝐩𝐩𝐞𝐚𝐫𝐬 𝐭𝐨 𝐛𝐞 𝐧𝐞𝐠𝐚𝐭𝐢𝐯𝐞 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐬𝐡𝐨𝐰𝐬 𝐲𝐨𝐮 𝐡𝐨𝐰 𝐭𝐨 𝐫𝐞𝐚𝐥𝐢𝐳𝐞 𝐲𝐨𝐮𝐫 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐥𝐞𝐠𝐞𝐧𝐝, 𝐩𝐫𝐞𝐩𝐚𝐫𝐞𝐬 𝐬𝐩𝐢𝐫𝐢𝐭 𝐚𝐧𝐝 𝐰𝐢𝐥𝐥.”</p> <p><br></p> <p>This quote from the book “The Alchemist” succinctly describes why we fall short of the goals we set, especially in changing out body.</p> <p>I was challenged to do a regular recurring FB Live Show, and my topic for today was going to be the pitfalls of almost all “transformation” programs and gyms.</p> <p>Preparing for the show I failed to charge my wireless mic, and after 30 minutes have given up making my webcam work.</p> <p>So we begin the WBE Show by talking about the reality of change, and why coaching and a reputable system ultimately will create the results you desire, or fail to deliver.</p>

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00:05:22

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