Is Chicken and Broccoli The Key To Fat Loss? It Wasn’t For Joe!
Solokas Focus Blog
by John Solokas
1y ago
Joe has started working out 6 times per week and eating chicken and broccoli. Now, he’s the heaviest he’s ever been. My pal Joe and I go way back. The other day he sent me this text - Hey John! Question for ya. For the past 3 weeks I’ve been working for about 45+ about 5-6 times a week. Mainly I’ve been doing a virtual bike ride in the gym but I’ve also done long walks and played bball. I also try to eat healthy and down a lot of chicken and rice and veggies and drink 3L of water a day. I weighed myself for the first time during all this and am hitting 174! It’s the heaviest I’ve ever been an ..read more
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Why he’s down 40 pounds but feels like a failure.
Solokas Focus Blog
by John Solokas
1y ago
“Perfection is not attainable, but if we chase perfection we can catch excellence.” — Vince Lombardi On Tuesday, a client asked, “John, I feel like I’m not making much progress and I’m getting discouraged. What should I do?” This same client was 290 pounds on August 1st. Today, he’s 250 pounds. He’s lost 40 pounds, and he feels like a failure. How insane is that? Except it’s not insane. I see it all the time. We humans are good at focusing on the future and focusing on the bad. What’s next? What am I doing wrong? Why aren’t I going faster? Researchers have found that 80% of our th ..read more
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Top Twelve Keys To Building Muscle Fast
Solokas Focus Blog
by John Solokas
1y ago
“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” — Brett Contreras, PhD It had been two whole years and my biceps were still puny. My bench press had not budged. My legs were being mistaken for pasty pool noodles on a regular basis. I was discouraged and my frustration was amplified by the potent power of hormonal teenage angst. The excuses rolled in.  “I just don’t have the genetics to build muscle.” “I’m not doing the right exercises.” “The supplements I’m taking are garbage.” “This is all a waste of time.” “Working out isn’t working out for me ..read more
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How To Gain More Strength With Less Time And Effort
Solokas Focus Blog
by John Solokas
1y ago
“Dude, I can’t stress how much of a game changer it was.” — My client, Dan, on deload weeks Towards the end of our call, I asked Dan, “What’s your top takeaway after 12 weeks of working with me?” He had two words for me - deload weeks.   Dan is a beast. He’s spent the majority of 40 years either on the football field or in combat while serving in the military. But despite his active lifestyle, he had never even thought of taking time to recover. He explained, “In all my years of working out, it had been this constant grind of trying to add more weight to the bar every week. It worked wel ..read more
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Healthiest Thanksgiving Tip? Chew Slowly.
Solokas Focus Blog
by John Solokas
1y ago
“You eat slowly, that is good for stomach.” — Vietnamese Proverb What you eat on Thanksgiving doesn’t matter. There are plenty of aspects of Thanksgiving to be grateful for: family, friends, food, football, and the official start of the socially acceptable time to watch Elf on repeat and listen to Christmas music. But there is one under-appreciated component of Thanksgiving Day that I must discuss - chewing. Innate and nearly automatic, chewing is an integral component of the eating process that makes or breaks a Thanksgiving meal experience. If you chew “correctly”, i.e. slowly and mindfully ..read more
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Is It Healthy? Dairy, Butter, Eggs, Red Meat, And Chocolate.
Solokas Focus Blog
by John Solokas
1y ago
“Tell me what you eat, and I will tell you what you are.” — G.K. ChestertonAre these foods really unhealthy? I’m freaking out. I have nothing left to eat. Let’s not get ahead ourselves. Here’s how I got into this mess. 13 years old. I’m hardly sure where babies come from, let alone how to eat healthy. I start with the obvious, calories. Lower’s gotta be better, right? The fewer calories I eat, the healthier I’ll be? Nope. Turns out I was way off. Calories are just a small part of the equation, and less is never more. Back to the drawing board. 18, I gain my first few chest hairs and hopefu ..read more
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Why Jim Works Out For His Future Kids
Solokas Focus Blog
by John Solokas
1y ago
“I need to get on top of this now. We’re starting a family soon and I’d love to not only be in shape for that stage of my life but also set a positive example for my future kids. That’s why I asked for your help - it’s now or never.” My client Jim had already: Lost 15+ pounds  Gained so much strength he was maxing out his 75 lb adjustable dumbbells  Needed to get his tux re-tailored for his wedding because he lost so many inches around his weight He could have been satisfied with his amazing progress. Chill out, rest on his laurels, and call it a day. Instead, Jim’s hungrier ..read more
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What Food Poisoning Taught Me About Fat Loss
Solokas Focus Blog
by John Solokas
1y ago
After the 9th time I projectile-vomited into the sink, I knew something was wrong.  Not even the blandest of fare (Saltines, dry bran flakes, and Gatorade Zero) could coax my volatile stomach into cooperating.  “Is this how my story ends?”, I questioned, as I plopped down on the couch to enjoy my 45 nausea-free minutes before the next exorcist-esque explosion out of my esophagus. It was a hard fought battle, including a personal record of throwing up a dozen times in as many hours, but I had done it. I had defeated my bout with food-poisoning. After earning back full control of my ..read more
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How My Client Scott Lost 30 Pounds In Less Than 6 Months
Solokas Focus Blog
by John Solokas
1y ago
“The wise learn from the mistakes of others. It’s the fool that wants to make their own mistakes.” — Tony Gaskins He did it. He finally did it.   You remember Scott, right? My client that “only” lost 5 lbs in 2021?   If not, check out Part 1 of his story here.   Long story short, Scott’s progress in 2021 seemed like a total flop. He hired me to coach him, put in a ton of time and effort and sweat and tears, and - to be blunt - was bummed with his results.    He thought surely by now he’d have shed enough fat to reveal a six pack or at the very least a rippling bic ..read more
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How To Shrink Your Waist - And Your Risk Of Heart Disease, High Blood Pressure, And Death
Solokas Focus Blog
by John Solokas
1y ago
“Old age is when broadness of the mind and narrowness of the waist change places.” — Red Skelton What your waist says about your health. As is usually the case, the answer is in your pants.  To estimate your risk of developing terrible conditions ranging from Type 2 diabetes to heart disease, just assess your pants size. The size of your waist can tell you a lot about your health.  The magic numbers are 35 and 40. If your waist is over 35 inches - for females - or over 40 inches - for males - you’re at increased risk of death and disease.  Specifically, a larger waist make ..read more
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