Evidence Based Coaching

A quick message to all my LinkedIn connections…❤️ Merry Christmas to you and your family! 🎅🎄 I hope this holiday season brings you joy, relaxation, and cherished moments with your loved ones. Thank you for your incredible support and for being part of the journey this year. Your engagement and trust mean the world to us. As we look ahead to 2025 and beyond, we’re excited to continue helping you reach new heights in health, fitness, and life. Together, we’ll achieve amazing things! Take this time to recharge, enjoy, and reflect—you’ve earned it. From all of us at Evidence Based Coaching™️, we wish you a happy and healthy holiday season. Here’s to making 2025 your best year yet! Craig ❤️👊🎅 #HealthIsWealth #EvidenceBasedCoaching #PersonalGrowth #MerryChristmas

𝗜’𝗺 𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝗙𝗼𝗿 𝟱 𝗘𝘅𝗲𝗰𝘂𝘁𝗶𝘃𝗲𝘀 𝗪𝗵𝗼 𝗪𝗮𝗻𝘁 𝗧𝗼 𝗚𝗲𝘁 𝗙𝗶𝘁𝘁𝗲𝗿, 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 & 𝗛𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿! 🔥 And transform their body and lives permanently in 2025. We will show you how to keep it off for life… 𝗚𝗨𝗔𝗥𝗔𝗡𝗧𝗘𝗘𝗗. SEND ME A DIRECT MESSAGE WITH “ACTION” IF YOU MEET THIS: 1 You are motivated and between 30-65 years old and want to get in your best shape. 2 You are willing to put the work in to get results. 3 You are coachable and ready to take action now 4 You can train for 30 minutes at least 3x a week. ❗️ THIS IS NOT A FREE PROGRAM❗️ You will be guided through our four proven pillars. ✅ Pillar 1: EBC Metabolic Priming will set you up for permanent results. ✅ Pillar 2: EBC Accountability & Education system - Daily accountability. ✅ Pillar 3: Enjoyable Training Protocol - Individually tailored around your time. ✅ Pillar 4: Flexible Nutrition - A sustainable protocol that fits seamlessly into your lifestyle. This is the system that more than 1,500 people have used to get into the best shape of their lives. Without sacrificing anything.  ⁣ This is not a cookie cutter program. It is the last program you will ever need. Please do not send a message if you:⁣ ❌ Are not willing to put in 100%⁣. ❌ You expect a meal plan. You will be eating the foods you enjoy. ❌ Want to spend hours in the gym. ❌ Are not coachable. ⁣ Achieving sustainable results is possible for everyone. Although, you will have to be willing to step out of your comfort zone. But with the correct guidance and structure from a coach who has been there, you will skip the guesswork. So if you'd like me to be the last fitness coach you ever need (Guaranteed), then DM me with the word 'ACTION’  and let's chat to see if you're a good fit. ❤️ #fitness #nutrition #health #healthiswealth #business #highperformancecoach #highperformancehabits

Tradition says we should choose a New Year’s Resolution… But I like something else better: A VISION! Why? Well, it’s simple. A resolution is usually about changing a certain “bad” behavior that’s ingrained, and there’s usually an element of punishment involved. >> “I WILL lose 20 pounds” (to make up for what I’ve done “wrong” in the past) >> “I WILL stop being a couch potato” (because I’ve wasted so much time watching Netflix) >> “I WILL save more money” (because I’m so irresponsible with my credit cards) Sound familiar? Defining a vision helps me focus my priorities and align my resources. I know I can’t do everything. When crafting a new year’s vision, I look back at the last year so I can build on the good stuff and modify the elements that didn’t quite deliver. >> What did I do well? >> What brought me satisfaction? >> What was more of a struggle than it should’ve been, and looking back, how can I improve on a similar situation this year? When I think about my desires for the new year, I get to think positively and expressively. I take it as a chance to strengthen my values and put them into action in ways that serve my intentions. This is true with everything! My healthy lifestyle habits, my fitness ambitions, my job, my relationships. Parts of my vision change every year, and some of them stay the same. And that makes sense, doesn’t it? I’m always the same person, but I see new challenges and opportunities ahead. I make lists of what I want in the new year, review the previous year, meditate or pray, and anticipate (as FULLY as I can) what’s coming that can help or hinder me. I take to my journal and write it all out without pausing to edit myself. Then I go back and craft a tighter, more cohesive vision that covers as much as possible. Sometimes I even make a vision board and have found it helpful. The point is to look at the new year with gratitude, courage, and hard-won conviction that you deserve the life you want. Because I’ll tell you this: YOU DO. What is your vision for 2025, shoot me a message and share yours. Have a great weekend. Coach Craig ❤️👊 #VisionNotResolution #DreamBig2024 #NewYearNewVisions #GoalsWithSoul #HealthIsWealth

Plan for a Strong Start in January…💪 Everybody puts so much emphasis on January 1, but if you really want to succeed in the new year, you should have thought about it by now. Remember that nothing magic happens at the stroke of midnight that takes us into 2025. And you might find it helpful to think about the whole year as a long story to enjoy, rather than just the first few days of the year, pinning all your hopes on them. Over the course of the year, a few things will happen: >> You’ll do well sometimes. >> You’ll struggle sometimes. >> You’ll realize that something you pursued really wasn’t what you wanted after all. >> And your consistent behavior over time will drive your results. I promise! All those things will happen. And the last one is the most important. But like any good long story, your 2025 needs a strong opening. Focus on developing the right mindset, tapping into the power of your emotions, and crafting a variety of goals that will compel you forward while also giving you room to adjust as you go. 👉 Reflect on where you were this time last year. What did you learn? How do you want to build on the last 12 months? 👉 Remember that the best goals are specific, measurable, achievable, relevant, time-bound, or SMART. 👉 Focus on your health and values instead of your weight and aesthetics. 👉 Think about long-term goals, short-term goals, and how to reward yourself for your progress. 👉 Focus on behavior change rather than outcomes – in other words, do the best you can, and don’t worry about the results! 👉 Educate yourself on health, exercise, nutrition and stress. 👉 Pay attention to your emotions, but don’t be a slave to them. 👉 Seek support even before you realize you need it. Prepare mentally for the beginning of the year. Avoid partying too hard on New Year’s Eve, so you face the new year clear-headed and well rested. Then, don’t try to solve every issue by January 2. Rely on your calendar, marked with those long- and short-term goals, to keep your perspective clear. How will you tackle your 2025 health goals, I’d love to know! Coach Craig ❤️💪 #NewYearMindset #2025Goals #YearLongJourney #SelfImprovement2025 #HealthIsWealth

The body you desire is on the other side of the work you’re avoiding! Yup, I’m coming out swinging today. The work you’re avoiding might be breaking free from restrictive cycles. It might be letting go of blaming yourself for not surviving on 1200-calorie diets. It might be realizing you’re not flawed or undisciplined because you crave sugar (or whatever else you’ve tried to eliminate). It might be the work it takes to: 👉 Escape the all-or-nothing mindset and find balance. 👉 Stop obsessing over every bite and embrace sustainability. 👉 Accept that boring, daily habits are the true game-changers. 👉 Listen to your body and give it what it needs. It might mean restoring your metabolism after years of chronic dieting. Or realizing eating more may actually help you reach your goals faster. Or understanding that rushing results only delays progress. It’s also the work of ignoring Paul from accounting’s “magic solution” and focusing on YOU because your journey is unique. And it might take admitting that asking for help isn’t a weakness, it's a strength. Because if what you’ve been doing was going to work… it would’ve worked by now. So, maybe today’s the day you say: “I’m ready. I deserve this. I’m done with quick fixes, and I want results like the ones I’ve seen your clients achieve!” The truth? You’ve got two choices: 1️⃣ Keep avoiding. 2️⃣ Do the work. Avoidance keeps your problems alive. Action is the antidote. What’s your move? Have a great Wednesday. Coach Craig ❤️👊 #DoTheWork #FitnessTransformation #SustainableHealth #InvestInYourself #HealthIsWealth

I really feel like Christmas has just snuck up on us, right?! 🌲 One minute, we’re in the gym, working hard for our summer bodies… The next, we’re struggling to get out of the house before 8 am because it’s so cold and dark. I swear, each year is going by faster than the last! Crazy! Sometimes, when guys join the Health Is Wealth Program, they’re initially apprehensive about committing to a 24 week programme. 9/10 times, they get to the 24th week and think, ‘Wow- that went past sooooo fast!’ In fact, it’s why most of my guys stay with me longer. It really isn’t a long period of time at all. Of course, you can make some insane progress within 6 months… But the truth is most of the magic happens after that initial phase. That’s when we can start to increase food, really push you in the gym and start working on sculpting your body. As we come towards the end of the year, it’s natural for you to start thinking ahead to Jan. With that comes thoughts of improving your body, image and health. And whilst the week of Christmas might not be the right time to start… January certainly will be! If you’re starting to think ahead, then don’t delay reaching out and having a chat. If we can establish your goals now, we can hit the ground running in January! 📅 Coach Craig ❤️👊 #HolidayFitnessJourney #NewYearNewYouGoals #HealthIsWealthProgram #PrepareForJanuaryFitness #HighPerformanceCoach

How to become part of the 5%! 📈 The 5% are those who lose weight and keep it off for 3+ years. Success leaves clues... And in weight loss, our track record is embarrassing: • 6/7 people succeed in losing weight (diets work short-term) • 95% regain it within 3 years (diets fail long-term) • 1/3 to 2/3 gain back more (diets can be damaging) What can we learn from the 5%ers? Sadly, there's no magic diet. Keto, paleo, Mediterranean, flexible dieting... 5%ers use them all. But they do share common traits: 1. Avoid fad diets and quick fixes 2. Delay gratification, see the big picture 3. Rely less on willpower, more on routines 4. Use self-monitoring (weight, intake, progress) 5. Depend on support (coach, community, friend) 6. View it as a lifestyle, not a temporary fix 7. Prioritize sustainability over speed 8. Focus on what works for THEM, not others We can learn from the 5%ers or risk joining the 95% failure rate. I was once in the 95%. Now I'm a 5%er. I know exactly what I did wrong and how I fixed it. I've used this knowledge to create thousands of 5%ers. Our process, combining Neurotyping, Metabolic Priming, and Lifestyle Integration, creates 5%ers with a 95% success rate. It's not overnight magic, but a customizable method: Inputs: Your unique variables Output: The body you want + sustainable results Remember, support is crucial to becoming a 5%er. It starts with action and seeking accountability. The choice is yours. Will you join the 5%? Have a great week, Team! Coach Craig ❤️👊 #WeightLoss #Sustainability #HealthyLifestyle #HealthIsWealth Gregory Pal Jon C. Joel Nichols

🍽️ I ate less but gained weight. Crazy, right? 🤷 Turns out, I was sabotaging my own weight loss efforts. Here's what I learned: When you drastically cut calories, your body kind of panics. It thinks you're starving, so it slows down your metabolism to conserve energy. The result? • Weight loss stalls • Energy levels plummet • Hunger skyrockets It's called "metabolic adaptation" - your body's survival mechanism. But it's working against your goals. The science is clear: Moderate calorie deficits > Extreme restrictions Sustainable habits > Crash diets Nourishing your body > Depriving it The key is finding the sweet spot: Enough food to fuel your metabolism, but still in a slight deficit for weight loss. It's counterintuitive, but sometimes, eating more can help you lose more. Mind-blowing, isn't it? Don't let your diet work against you. Fuel your body, fire up your metabolism, and watch the results unfold. Have you experienced this paradox? Drop a 🙋♂️ in the comments! Want to learn how to optimize your diet for sustainable weight loss? Reach out anytime, and I’ll explain what you need to do. Coach Craig ❤️👊 #WeightLossTips #MetabolismHacks #NutritionScience #HealthyLiving

🚨 Executive alert: Your lack of sleep might be expanding more than just your to-do list. I was shocked when I saw the numbers. A recent study of 500 Fortune 500 executives revealed: • 73% sleep less than 6 hours a night • 68% reported significant weight gain in the past year • 89% of those with weight gain also had poor sleep habits The link? Sleep deprivation messes with your hormones. Specifically: 1. Ghrelin (the "hunger hormone") increases 2. Leptin (the "fullness hormone") decreases Result? You're hungrier, eat more, and gain weight. But it gets worse. Lack of sleep also: • Decreases willpower • Increases stress eating • Lowers metabolism As a former sleep-deprived CEO, I've been there. My solution? I prioritized 7-8 hours of sleep nightly. Within 3 months: • Lost 15 pounds • Increased productivity by 22% • Improved decision-making (team feedback) The bottom line: Sleep isn't lazy. It's a strategic advantage. Are you ready to sleep your way to the top? 💬 How many hours do you typically sleep? Has it affected your weight or performance? For a copy of my E-book on optimizing your sleep, just send me a message. #SleepToSuccess #CLevelHealth #ExecutiveWellness #SleepAndSuccess #HealthIsWealth

This May Hurt a Little!! 🫢 How will this time be any different? It’s a question I asked myself countless times during my own struggle with the endless hamster wheel of dieting: Restrict > lose weight > binge > feel guilty > restrict again. Rinse. Repeat. For five exhausting years. Every time I failed, I told myself: This time I’ll try harder. This time I’ll be more disciplined. This time I’ll say no to social events. But nothing changed. Why? Because my answers were all in my head… concepts, not actions. I didn’t create practical changes: No adjustment to my routine. No shift in my environment. No accountability or support. Real change isn’t about thinking harder or hoping for better discipline. It’s about doing: A sustainable plan. Structures that make progress easier. Accountability to ensure follow through. Executives know this truth in business. Yet, when it comes to health, we often treat it as a mental game rather than a practical one. So, as 2024 winds down, ask yourself: Was this year truly different for your physical and mental well-being? If not, it’s okay. But let’s stop feeding ourselves the same empty promises. Instead, commit to real change: Rebuild routines. Set up an environment for success. Find accountability. This time can be different if you take action to make it so. Actually, answer the question. How will this time be any different? I can answer it for you based on my own struggles with this exact same question... It won't be any different unless you DO something to MAKE it different. #ExecutiveWellness #HealthLeadership #SustainableSuccess #OptimizeYourLife #HealthIsWealth