Archives for January 2017

Two Problems With Weight Loss

How to lose weight. That’s the question, isn’t it? On the surface it’s actually pretty simple. Eat few calories than you burn and you’ll lose weight. Well, simple doesn’t mean easy and when you hear advice like “Eat less, move more”, as technically accurate as it may be, that doesn’t really help.

Now, you don’t need me to tell you that you should eat your fruits and vegetables and drink lots of water. You don’t need me to tell you that grilled chicken is healthy. One thing I’ve realized after talking with hundreds of people over the years is that people really know just about all they need to know about nutrition. They might not realize it but they do.

What I want to do today is go over two very common problems that I see when people are trying to lose weight.

  1. Making things too complicated. Good nutritional practices need to be sustainable and the simpler things are the more sustainable they are. There may be a lot of complicated nutritonal concepts out there but all most people really need are the basics. If you aren’t eating quality nutritious foods and following your body’s hunger signals you need to start there.
  2. Waiting for the “perfect plan”. Let’s get this straight, there’s no such thing as perfect. There is no perfect diet, workout program or anything else. The key is just to get started and think of the phrase “Progress Not Perfection”. For example, if you usually eat a big bowl of ice cream after dinner every night, why not cut that down to 3 nights a week? You might think that that won’t help much, but it’r better than what you’re doing now, right? Over time these things add up! Especially if you’re not making any progress now!

Really if I had to break it down, nutritional knowledge probably only accounts for maybe 5-10% of most peoples issues with their diet. Usually it has much more to do stress, schedule and problems with just getting started! Keep these things in mind and you might find yourself in a better spot.

If you need some help getting going we have only 7 spots left in our latest nutrition group. This is the third group we’ve run and people have gotten some huge realizations and results from it! The is also the first time that we’re opening it up to people other than our members. You can get all the information right here:

Creating Healthy Live Nutrition Program

Please let me know if you have any questions about it.

Mitch Rothbardt, CPT, PN Lean Eating Coach

Not Your Normal New Years Post

Hello and welcome to 2017! This is the first post I’ve written so far this year so I want to make it a good one. I spent a lot of time thinking about what to write and I really had some trouble. You see I try to be honest with everyone. I try to be honest with what I’ve seen working with our members and what I’ve experienced myself. I try to do that while understanding that everyone is the ultimate expert on themselves. I may know more about how glute activation affects your lower back position but you know more about the struggles you face every day. I can’t know more about that than you do.

I could write something about how this is going to be a great year so LET’S GET GOING but I want to “keep it real” today and let you know where I’m coming from.


2016 was a tough year for me and my family. There were certainly some wonderful moments (my parents moving here from Philadelphia stands out as a highlight) but there were many tough times and to be perfectly honest, 2017 seems like it’s also going to be a very challenging year.

So often, things look easy from the outside. When you bump around Facebook and Instagram it looks like everyone is always doing great. Always smiling and doing amazing things. They’ve got it all together. Well, I’m here to tell you that that’s not always the case.

Many people might assume that as a trainer, getting my workouts in is easy for me. Well, here’s a little secret: I love exercise.  I LOVE IT! I love it so much I built my entire career around it. I love it so much that 90% of what I think about, other than my family, is exercise in some form.

Having said that, with the way some of 2016 went and how it seems like 2017 may go, exercise for me has been a challenge. As much as I love it, I haven’t exactly been chomping at the bit to to hit the gym over the past 6 or 8 months. The quality of my training has definitely taken a step back. My strength is not where it was a year ago. I have some tweaks here and there that I know are a result of some of the stress I’ve been feeling. Believe me, it would be very easy for me to just take some time off.

The point of mentioning all this is that I’m someone who freaking LOVES this stuff and even I have trouble with it sometimes!

And I haven’t even talked about eating!

I think the way I get through it is that I just know that I love it even if it doesn’t exactly feel that way at that exact moment. If you have kids you know exactly what I mean by that. I know that if I make some excuse to skip it, I’m going to feel like I let myself down. I know that I’ll feel good and accomplished when I’m done.


I still love my kids?

Will I feel frustrated after I miss a lift I’ve hit in the past? Sure. Will I feel frustrated when I don’t feel like I have the energy I should? Sure. Will I feel frustrated when I feel that tweak coming on again? Sure. Will it cross my mind to miss just “one day”? Absolutely! But I’d rather go through these things than not because I know at the end of it all I’ll be happy I did.

I know this post is a little different from what I usually write, but I thought it might help some people to know that even I, your friendly neighborhood personal trainer, has trouble with things sometimes. You’re not alone. Now let’s get our head together and do everything we can to make this year as good a year as we can!

P.S. To help with this I’m going to have my Goal Setting Guide available just until the end of the week. It’s free and it will help you with every step you need to set goals that you WILL reach and will also help you put together the plan to do just that.

Once again, it’s free and you can get it here:

Goal Setting Guide <===Click Here

Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
2861 Grove Way in Castro Valley