Strategy vs Tactics

Our strategy is to help first.


How can we add value?

How can we improve our services while improving your life?

How can we make this an unforgettable experience?


We work to find more answers to these questions each day.  This is our strategy.

The answers to the questions are the tactics we use to help you on your journey.



Our tactics may include creating the best video ever(this hasn’t been done yet).

We may publish amazing blog posts with free info.  We may share skills and drills that can reduce pains and improve quality of life.



Help first.

Find a pain point.

Assert a solution.

This is what we do.



It’s not for everyone, but when it’s for you, no one else matters.


If you have foot or knee pain, check out this video.  Try out the exercises.  See if they help.


If they do not help, feel free to reach out to me at and we can talk about some other options.

Go get ’em.

I Used to be the Victim

I love Black Jack.


Now, I’m not really a gambler, but Black Jack is a fun game that blurs the lines between skill and chance.


Not sure how much skill is involved?


You can go to a casino and watch the dealer rake in win after win. They know the game, the percentages, the chances, and when not to take them.


An interesting thing happens sometimes where you lose again and again.  Your mindset starts to shift. You start to become a victim.


You feel stuck with the cards you are dealt.


The odds are against you.


Everyone else is winning and you are not.


They say the table has “gone cold” when this happens.



an experienced player isn’t worried about this.  Here’s what they do…


They recognize the table has gone cold.

They fold their cards.

They walk to another table.

They continue playing.  


It’s that easy.


They are still playing the same game.  They still have the same intentions, but they recognized they were in a losing turn, and they also realize that they chose that table.  Time to move to a different one.


Walking away and choosing another table is very easy.  It may not feel that way at that moment, but when you do walk away, you realize it is always that easy.


And when you do step away, you realize you were always in control.  You have always had that power, and when you know it, you feel in even more control and in even more power.


What do you need to step away from?


And more importantly, what are you going to do when you do step away?


I hope you’ll do something important.  I hope you will create something amazing.

Whether you go to the gym to create some new muscles, go to the kitchen to create some food, or sit down at the computer to create that report for work, I hope you create something amazing.


We make ourselves the victim.  I hope you step away with the power you’ve always had, and I when you do, I hope you do something important.


Go get ‘em.

Your CFCB Fam

The Traffic in Wilmington

Are you familiar with the traffic in Wilmington?  


It seems you have to U-turn once or multiple times daily.


Sometimes, on my way to work, a very satisfying thing happens.


I pull up to the light to turn left at the Monkey Junction Post Office, and guess what?  No traffic.


I glide through the break in traffic.  Making the decision to go is easy and I never have to come to a full stop. This is an easy and safe decision.


Other times, traffic is roaring on Carolina Beach road going north.  The decision to stop is also easy. I know the repercussions of pulling through the constant stream of traffic makes not stopping a foolish choice.


But most of the time, I am met with a decision to make.  The traffic is coming in intermittent spurts.


“Do I go?”  I creep forward another foot or two, then stop.

Another break in traffic.


“F.  I should have went.”


Then after a few cycles, you see the timing and spacing of the vehicles.  You accelerate heavily, but safely into the drive.  You may even peak back in your rearview mirror and see that the oncoming car you were worried about was still another 4-5 second later than you anticipated.


“PLENTY OF TIME!” and you give yourself a fist bump.


This is kind of like the jumping off of the high dive the first time.


You walk to the edge, you contemplate, you step back.


You think about it.  You would like the rush, but, just go check one more time.  Make sure it’s “still safe.”


You think about it again, you walk up, and finally, at some point, you jump.


And you, freaking, love it.


So you walk, this time more hurriedly to the high dive, and with no hesitation, you jump, relishing in the excitement again.  And this time, without the fear, without the worry, because you know now that it is not only safe, but it is also ridiculously fun!


Understanding yourself and taking the dive requires some management.  Do it, or don’t. Jump, or walk back down the latter.


You’ll find that when you take the leap, you make it through safely, every time, and your fear just wasted the valuable time you could have spent with more time jumping.


Don’t wait and over evaluate yourself.  You most likely already know the answer.


Don’t wait for validation from friends or peers.  You do it because you want to.


Go get ‘em.

Your CFCB Fam.


Click here to schedule a free no sweat intro and to receive a free body fat analysis.


Sprint and Plateau

Sometimes you feel beat up.


Life is hard, and you are just stuck in the wringer.


Other times, it all seems manageable.  The length of your stride increases and breathing becomes easier.

Can you have one without the other?


Probably not.


Is the joy of effort subdued without the struggle to learn or to gain?


It probably is.

An excerpt from Seth Godin-


“Imagine the trajectory of your personal and professional growth–plotted as a staircase. If we think about sprints as periods of growth, they would be the vertical incline on stairs.

These are times when you’re:

leveling up,

running as fast as you can,

focusing on one thing,

ignoring all else,

reaching an apex.

Sprints feel like what you’d imagine trying to climb a vertical wall would feel like.

The horizontal lines would be plateaus. Plateaus are times when you feel confident. You’re taking things in stride, you’re rallying without missing a beat, you’re on top of your game.

Plateaus have a negative connotation, but they’re not necessarily bad. You need certain periods to regain your confidence after going through the wringer. You want to remember that you are, in fact, a competent professional.

But rest too long in a plateau, and understand it for what it is: a secure place where growth is incremental.”

Go get ’em.



How to Make Your Diet Actually Work

How to Make Your Diet Actually Work


I have worked with a lot of great people who have wanted to make a change.


  • Jesse, university professor, lost 80#’s since starting in September 2017
  • Maria, mother of two and full-time teacher, has lost over 50#’s since starting in January 2018.


Now, it wasn’t easy.  Simple, but not easy.


There were changes made, but they didn’t give up any foods they loved.  They didn’t become amazingly and drastically different humans.  They followed a plan that encouraged moderation, prioritizing healthy choices over unhealthy choices, and a good amount of movement, sleep, and mindfulness.


What does the overall plan look like?


Our plan for people is very simple:

  1. Get 8 hours of quality sleep a night.  If 8 hours is impossible, get as much as you can.
  2. Drink enough ounces of water to equal half your body weight in pounds, plus 8 oz for every alcoholic or caffeinated beverage. (I weigh 171#’s, so I aim to get 85oz of water, plus I drink 1 coffee and 1 matcha per day, so add another 16oz of water for 101.5oz.)
  3. Eat quality foods.  Quality foods are defined as real foods, with real ingredients.  If it looks like this avoid it:

Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1], Riboflavin [Vitamin B2], Folic Acid), Corn Syrup, High Fructose Corn Syrup, Dextrose, Soybean and Palm Oil (with TBHQ for Freshness), Sugar, Contains Two Percent or Less of Cracker Meal, Wheat Starch, Salt, Dried Strawberries.

This is the ingredient list for a Pop Tart.

4)   Limit vegetable oil and sugar consumption(more on these another day)

5)   Get plenty of natural light exposure-Seriously; go outside.

6)   Limit unnatural light exposure(especially after the sun goes down).

7)   Do something you love every day.



Seriously, trying to change more than one component of each of these steps at a time can be overwhelming.  Let’s slow down, and look at which one is easiest to achieve. Once we know what is easy to achieve, implement, see if it is having a positive effect, maintain it, then add something new.


Let’s look at diet specifically.

The Diet



  1. Set a goal (here is a guide to help)
  2. Eat normally for 2 weeks and see if there is any weight change.
  3. Make a small change(with low hanging fruit).
  4. Make other small changes based on the result.
  5. Celebrate!
  6. Repeat from step 3




Eat normally for 2 weeks and see if there is any weight change.  There shouldn’t be, because you didn’t change anything, but some folks have a lot of variation from week to week.


Take pictures! (of your food)  You’d be amazed to see what you ate at the week’s end.  If you took pictures of everything you ate then recapped at the end of the week, you may see some trends you were not aware of.


Were most of the pictures the same thing?  Did you have a lot of variety? Did more than 20% of the pictures you took involve a wrapper or carton?


Photos can show details of your habits and where there might be an opportunity for change.


Making Changes


Super important!


If you have decided to bravely leap into a diet, AWESOME!!!  Stick to the plan, keep the goal in mind, and progress is inevitable!


You can have a great deal more success if you understand why people fail at dieting.


Reasons why diets don’t work for folks:

  1. Adherence sucks due to too many changes too soon.
  2. Adherence sucks because they didn’t know they were making a mistake.
  3. Adherence sucks because they aren’t ready to make the change that gives them the result they want.


Remember: it is okay if you fail.  Have compassion!


Things that are okay:

  1. It is okay to try something and not quite get the result you want.
  2. It is okay to be frustrated.  
  3. It is okay to think the process is hard.  


Be kind to yourself!  If you give yourself some compassion progress is WAY more likely.


Things that are not okay:

  1. Being hard on yourself
  2. Not giving the change a chance to succeed(self-sabotage)
  3. Giving up.


These actions will lead to no change.


So give yourself some time.


How much time?


You should start to see the scale moving in the right direction after 2 or 3 weeks, but I want people to try their new habits for 3 months.  


Month 1: Small change, see if it works.

Month 2:  See if it is sustainable(it should be).

Month 3: Celebrate!   Then identify the next opportunity and see if it makes sense to add in.


The diet and nutrition wormhole can go deep.  Seeking guidance can make the process infinitely easier.  When you grab a coach you can save yourself many mistakes and much more time.  They simplify the process and cut out all the noise.


Google is an amazing resource but sometimes it is better to have the information organized for you.


Feel free to email me at with any questions you have.  I love helping folks anyway I can.


We’ll be launching a great Q&A we had on food prep last week the will be available to read soon.


Remember, YOU GOT THIS!!!


Jordan Vance, M.B.A., PNL1

Jordan helps people reach their goals and break through massive barriers by making simple and easy to follow programs.  He loves a great meal, a great coffee, and a great pint of something local.  When he isn’t writing or walking his dog with his wife, he is either helping someone crush their goal, or creating a plan to help more goals be crushed.

Eating For Weight Loss-Low Hanging Fruit

Eating for Weightloss

Low Hanging Fruit


Question: How do you get your biggest bang for your buck?

Answer:  Go for the low hanging fruit!


What are low hanging fruit?


Low hanging fruit are the fruits that are the lowest on the tree so they are easy to reach!  You do not have to work very hard to grab them!


Although you may not spend your mornings in an apple orchard or an orange grove, this short piece will give you some low hanging fruit for weight loss.


Ready?  Let’s start picking.


When trying to lose weight it is important to know what may be having the biggest interference to your goals.  If you haven’t written your goals down, here is a quick and easy guide to help you do that: Goal Setting 101.


Now that you have your goals, let’s look at the low hanging fruit that can contribute the most calories(not necessarily in this order).


  1. Fried foods.
  2. Dense carbs.
  3. Sugary Drinks.


What is the biggest bang for your buck?


After having worked with over 100 weightloss clients the easiest change to make with the biggest effect, for most people, is the sugary drink.


The biggest impact made, time after time is looking at what sugary beverages the person consumes and swapping them for non-sugary substitutes.


Let’s look at normal day drinking habits for a lot of folks.



8oz orange juice

1cup coffee with 1tbsp honey



12oz Soda/Tea


Afternoon pick me up=

12oz Soda/Tea



4oz Pinot Noir


Total Carbs=


564 Calories


Should you throw in 1 Starbucks visit with a super tasty special treat you just threw in another 250cal with 35grams of carbs.


This is getting close to how many carbs someone training for a competitive event might consume, just from drinks.  This means that the fuel your body is receiving is of poorer quality than say from a sweet potato, butternut squash, or even from chocolate!


As a reference, my wife is training as an elite Olympic weightlifter(which requires a lot of strength, therefore a lot of muscle, and a lot of food), and she eats 165 grams of carbs per day.  That is in both food and drink.


That’s a lotta calories in my drink!


You’re right; it is.  


Then we add hash browns, a banana or an apple, some pasta salad, and a sandwich, You’ve got somewhere close to 350 or more grams of carbs. 


If the joints are achy, the brain is fogged, and the beverages are sweet, there is an easy change to be made.  




You want progress, not perfection, so swapping out just one beverage can make a huge difference.


Pick the one drink you can live without, and dump it(then recycle the bottle!)


For me, I had no problem drinking black coffee.  Some folks really want the cream and sugar, and if that is you, don’t give it up!


Maybe you can do without the OJ, or even better, the soda!  Pick just 1 drinkn, give it up for 2 weeks, and see if there is a change.


Again, it is about progress, tiny, tiny steps that you can keep stepping on.


If you keep stepping, you suddenly arrive at the top of the mountain!


Just keep stepping.  I know you can.


Jordan Vance, M.B.A., PNL1

Jordan helps people reach their goals and break through massive barriers by making simple and easy to follow programs.  He loves a great meal, a great coffee, and a great pint of something local.  When he isn’t writing or walking his dog with his wife, he is either helping someone crush their goal, or creating a plan to help more goals be crushed.

How Much Should You Eat?

How much should you eat?



“How much should I eat?”

I get this question all the time.  A few things you should know before we jump on the answer train…


  1. A blanket recommendation can be dangerous.  It doesn’t account for the genetic differences of the over 7 Billion people on the planet.  It doesn’t account for the personal preferences nor the goals of those people either. If you understand this, you can see this as theory, and see how the theory may fit in your life.
  2. Finding the answer to this question starts with identifying your goals.  Make sure that you go through the process fo goal setting well. Setting goals should be fun and easy and you can find the process for goal setting with our “Goal Setting 101” sheet here.
  3. Drastic changes are bad.  If you feel like any of these recommendations can work for you(and your medical professional agrees) then small changes are the best.  A complete overhaul of your diet is not only destined to NOT have staying power, but it can also have some unfavorable side effects. Understand concepts and seek coaching around those concepts.


Whew!  We got the hard stuff out of the way!


Now on to bigger and better things.


If you went to the Goal Setting 101 sheet, you saw that step 1 starts to answer the question “How much should I eat?”  by identifying what your goals are. Nutrition goals can be broken down into 3 categories:


  1. Aesthetics
  2. Performance
  3. Longevity
  4. DGAF(Don’t Give a F*#&. I threw this one in for fun.  I am guessing that if you are reading this article then you do give a____.)


You could take those a step further with

1) Aesthetics

     A) Weightloss

     B) Weight gain

     C) Weight maintenance with body composition shift(i.e. Less fat/more                      muscle)

2) Performance

     A) Strength gains

     B) Endurance gains

     C) Cognitive function

3) Longevity

     A) Avoid cognitive decline

     B) Avoid cancer

     C) Avoid heart disease

     D) Avoid diabetes

     E) The list goes on, and there is a lot of carryover in disease prevention diets.

          a) If any of these disease preventions sound particularly interesting to you, I highly recommend some sort of genetic testing, like 23 and Me Health Ancestry report, and paired with Dr. Rhonda Patrick’s Genetics Report. This alone could add 10 years to your life and also drastically increase health span(health span is how self-sufficient you are; you can live to 130 but be too handicapped to enjoy it for 50 years.  Increasing your health span should be a focus, too )



Plenty More To Come!!!

This prelude is just planting some ideas.

This post is to inform you of a few different ways you could look at how much you should eat.  Individual posts will be coming out over the next week on different approaches for eating within these goals.  There will be plenty more to read on eating for aesthetics, performance, and longevity soon.


Jordan Vance, M.B.A., PNL1

Jordan helps people reach their goals and break through massive barriers by making simple and easy to follow programs.  He loves a great meal, a great coffee, and a great pint of something local.  When he isn’t writing or walking his dog with his wife, he is either helping someone crush their goal, or creating a plan to help more goals be crushed.

What do I eat every day?

What Do I Eat In Day?

And why should you care?


This article will detail what I eat.

The truth is, you probably shouldn’t care what I eat in a day, but I’m using my example(I know it well) to paint some other ideas.


LLEetttt’sssss GGGgggooooo


For me, at this point in my life(and I’m not sure why), I am performance focused.  My performance, since I love all fitness domains, is strength, endurance, and cognitively focused.

So what does that mean?  

I mish-mash a lot of different ideas together in something that is probably doing too much at once, but, it works for me, it gives me peace of mind, and also meets my needs.


Please note:  If you are reading this, this is purely informative of my current habits.  This is also part of a bigger series of posts on diet and goal setting.


The purpose of this post is to paint an example in a broader context.  This article will be hyperlinked in a few upcoming articles that have some complexity, so this article offers explanations to some of those complexities while not taking away from the simplicity of the posts.


So what you do, bro?


I practice Time Restricted Eating(TRE, sometimes known as TRF(The F is for feeding instead of eating)), but I eat a lot.


What’s that?


TRE differs from intermittent fasting(IF), only by that IF has no definition on time limit.  

Someone on an IF diet could go 2 hours without eating, or 10 days.

TRE refers to eating every day, but only within certain times of the day.  The reasoning for TRE is based on a lot of research around the circadian rhythm(which influences your entire existence). You can read about it here: The Critical Importance of Time-Restricted Feeding in Weight Loss or if you are more of a listener, this amazing piece is worth every second of your time: Dr. Satchin Panda on Practical Implementation of Time-Restricted Eating & Shift Work Strategies.


So now that we have officially glazed over entire volumes of encyclopedias of information on health and diet, let us take a look into what I eat and why. (This is not a recommendation for you and should not be interpreted as health advice; only as inspiration for the idea that there is more to know out there.)


So, TRE; what else?


Next, I eat a lot.  


Compared to Hafthor Bjornsson’s 10,000 calories a day or Dwayne “The Rock” Johnson’s 5,470 calories a day I do not eat a lot, but compared to the average American I do.


If you are not fully aware of what eating a lot looks like, here you go (disclaimer; just assume it’s organic, free range, grass fed, wild caught.  I would love to type organic, free range, grass fed, wild caught for you 100 times but let’s just assume it is.)


Protein: 150-180g

Carbs: 150-350g

Fat: 75-115g



Ranges are based on time of year, training focus, and whether or not I just need a break from eating.  As a reference point, my weight is in flux from 170lb’s(77kg) to 180lb’s(82kg) throughout the year. I’ve got up to 191lb’s(87kg) but I found it so hard to maintain and uncomfortable.  I’m 5’7” and come from a small family(my mom is 4’10”) so staying big may not be in the cards.


Daily Break Down:


Morning Routine:  I make a little drink concoction that has protein and fat.  


I’m not going to explain the debate of why some marketing genius was able to market putting butter in coffee, and how this could be a silly waste of your precious fats.  


I will say, however, that insulin production is known to inhibit cognition, and also that I wake up straight hungry hungry hippo.  This drink works well for sippy sippy satisfaction, and also satiety. I do my creative work in the morning, so no carbs is great for a few hours for me.


Also, your body is empty, so digesting fats can be an easier and more thorough task.  You may be able to more easily extract all nutrition from fat without the addition of aminos from protein to break down, or fats sliding through attached to fibers from complex carbs.


So, who knows if I actually focus better or not, but it gives me peace of mind, yo.  Peace of mind.


Also, if you are not up to date on L-Theanine, found naturally in green tea, click that link and read.


Morning Routine Drink

Four Sigmatic Matcha Mushroom Mix=3g

Thrive Market Collagen Peptides=2 scoops

Coconut Oil=1 tbs

Chocolate=¼ serving


I don’t blend chocolate in the bev, but rather munch on it on the side, because chocolate is the bomb.  Forgive the vagueness here, but the quantity chocolate is enough to make me smile, and not enough to make me feel like a glutton.






Snack 1:  at 9:00 am every day.  AB&J, baby.


I’m not totally sure why I care so much about my athletic performance, but I’ve found that an AB&J(almond butter and jelly) can give me a lot of cals, and be fully digested by workout time(for me 11:30 or 12:00).  I am one of those weirdos that has to wait like 4 hours after he eats to workout or it’s a quick trip to vom-city. If you’ve never been there, I very much don’t recommend it.


And it’s not limited just the fear of vomiting.  In general, if I eat too soon, my workout sucks.


Heavy squats with burp chest?  

50burpee box jump overs for time with bloat stomach?  


Good luck impressing anyone, or even being able to put in an intense of enough an effort to actually get better at anything.  If you move slow, you adapt slow. If you need to get more out of your workout, try being a little empty in the stomach; it’s liberating.  


Eating before a workout doesn’t bother you?  No problem; you do you. There is a bit of an argument to be made that blood may be focused on digestion and your digestive system is pulling blood and keeping it from your extremities.  


Heavy bench press or wide grip pull ups today?  Maybe you can get a little more on an empty stomach.    


This is a lot longer of a convo for another day, but we’ve listed a few things to think about and experiment.  


This whole thing is an experiment; don’t forget it.  


Play around. Try new things.  Find out what works. Then try something else out a year later.  


Experimentation(not on game day)=good.  


Snack 2:  Post workout

Banana=1 whole

Fitaid=1 can.  


I don’t deny nor promote the awesomeness that is described on the label of a can of fit aid, but it tastes delicious, and fast acting carbs.






Breakfast: Around 1:00pm


A few things to keep in mind; I am also one of those weirdos who doesn’t really eat until later in the day.  I have my morning routine and my AB&J. I workout during lunch break.


For the sake of this convo, understand that I’m thinking fast acting carbs post workout, then, fats for hormones, and protein, ‘cause gains.  


The argument against fats immediately post workout is because it slows down the digestion processes, and keeps you from having protein/carbs in the “anabolic window of gains.”


This “window”, many folks believe, is within the first-hour post workout.  Muscles are more insulin sensitive, insulin growth hormone 1(IGF1) is available, and gains happen.


Research shows that there is no “anabolic window of gains” Here is a great article on the overview of literature for practical application and here is the original study conducted by the researcher on muscle hypertrophy, Brad Schoenfeld, Ph.D., CSCS, CPT.  The idea is that if you have enough protein and carbs throughout the day, every day, then you have no need to supplement, or observe the “window”.


Also, a great discussion on the trade-off between performance and longevity, as well as IGF1, pituitary and liver function is in a short video, here.


I eat the Snack 2 to get some carbs in(even though research shows it may not matter too much).  


Why?  Because it tastes good and keeps me from shaking after hard workouts(blood sugar drop).  Once I get over my performance focus, I will probably never suffer from post workout shaking(a symptom of low blood sugar) because my body will be more adapted to fat as fuel and not need as many carbs.  This happens very rarely for me. (45-minute EMOM, anyone?)


That, my friends, is a different encyclopedia of information for another day.


Then onto some whole foods with breakfast, usually within 20-60minutes of workout.  


So why the quick oats vs whole or steel cut?  Because I like quick oats. They may not be as good for you as steel cut oats, but they make zero mess in the microwave and I overboil all the other oatmeals every time.  


Sure, I could get a bigger bowl, but I’m just not there yet.  


Breakfast: Around 1:00pm


Eggs=3 large

Bacon=0-2 slices(depends on the time of year and if cutting)






Lunch: Around 3:00pm


I would love to eat lunch out every day.  I really would.


There is a lot of reason not too and lunch is the hardest for me to skip for a few reasons.  The biggest reason is that of value versus flavor. If you go have an awesome dinner and pay for the experience, that is awesome, but lunch is where you can pay for the food AND get enough to eat.  


Awesome lunch, awesome price, and enough food for the price.  


Lunch out is just awesome.  This is also, for the same reasons, the easiest place for the wheels to come off track.  


Work provides lunch a couple days a week?  Long lunch break and your co-worker is having a life crisis and you need to console over the towns best burger?


Again, it is so easy to come off the hinges at lunch.  Hold on to the reigns. If we can hold on through lunch then the rest of the day is cake.


Lunch:  Around 3:00pm

White rice=1.5-2cups(depending on the season)

Roasted chicken=6 ounces


Chalula=No such thing as too much.






Dinner:  Between 7:00 and9:30pm(day of week dependent)


Dinner is where I find a lot of variation.  We will just outline 1 example, but understand breakfast, lunch, and snacks are often the same thing all week long, then dinner, for me, is where the variety comes in.  



Wild Salmon(sustainably sourced, of course)=6 ounces

Spring Mix=2 cups

Brocolli sprouts=1ounce

Red bell pepper=.5 cup

Trader Joe’s Green Goddess Dressing=1 serving

Avocado=4 ounces






In Conclusion:


This is a low time for calories(reflected by the math this is around 2,400cals for the day.)  I did a 3-day competition 2 weekends back and my body has been craving a reset. That usually looks like a couple weeks of drastically reduced workout volume (37% which is conveniently 2 more days of) as well as drastically reduced calories until I feel light and springy(telling me my inflammation is down and I can handle some more stress for heavier weights in the weight room, as well as the stress from more eating.)  


Eating more can help keep exercise stress down by aiding in recovery, but make no mistake, your body goes through a lot of stress in digesting what you eat.  Seasonality is important to observe with this, hence, the lower content now.

Jordan Vance, M.B.A., PNL1

Jordan helps people reach their goals and break through massive barriers by making simple and easy to follow programs.  He loves a great meal, a great coffee, and a great pint of something local.  When he isn’t writing or walking his dog with his wife, he is either helping someone crush their goal, or creating a plan to help more goals be crushed.


Goal Setting 101

Goal Setting 101


Progress in any realm is easy if you have a clear goal, a plan to get there, and a method to monitor the process.


The process of goal setting may be the most important and most easily overlooked aspect of success.  There are a ton of resources on the purpose of clear and actionable goals, but let’s take a second and make the process of goal setting also clear and actionable.


When I see people with poorly defined goals, it’s not because the goals suck, or even their adherence is terrible, but most often because they didn’t have a clear vision for what the process of goal setting SHOULD look like.





  1. What are your goals?
  2. Where are you at now in relation to your goals?
  3. What changes are you willing to make that move you from where you are now to your goals?
  4. Apply those changes and see if they are helping you reach your goal.
  5. Assess results.
  6. Repeat the cycle from step 1.




For the sake of this post, we will use nutrition goals as the focal point.


Step 1: What are your goals?


I like to classify nutrition goals into three categories:


  1. Aesthetics
  2. Performance
  3. Longevity


You could take those a step further with

  1. Aesthetics
    1. Weightloss
    2. Weight gain
    3. Weight maintenance with body composition shift(i.e. Less fat/more muscle)
  2. Performance
    1. Strength gains
    2. Endurance gains
    3. Cognitive function
  3. Longevity
    1. Avoid cognitive decline
    2. Avoid cancer
    3. Avoid heart disease
    4. Avoid diabetes
    5. The list goes on, and there is a lot of carryover in disease prevention diets.
      1. If any of these disease preventions sound particularly interesting to you, I highly recommend some sort of genetic testing, like 23 and Me Health Ancestry report, and paired with Dr. Rhonda Patrick’s Genetics Report. This alone could add 10 years to your life and also drastically increase health span(health span is how self-sufficient you are; you can live to 130 but be too handicapped to enjoy it for 50 years.  Increase your health span should be a focus, too )


Step 2: Where are you now in relation to your goals?


Are you 50#’s overweight and afraid to get started?  For most folks in this situation, they need to take action.  


I often hear ”Oh I need to get in shape before I join the group classes.” or “I’d love to lose a few pounds before I make any changes”  These situations are often linked back to inaction. Getting “in shape” before joining the gym is like cleaning the house before the maid shows up; the pros are ready to help so don’t make a half effort to save yourself some embarrassment.  


You’ve got to take action to see a change.


Have you made huge progress and are looking for the next step?


Remember the basics.  Go back and identify or even redefine your goals. If you follow the steps you will likely have to redefine your goals often, because the progress will be undeniable!


Step 3: What changes are you willing to make that will move you from where are now towards your goals?


And let’s start small.  Super small steps are the key to making long-term change.  One thing at a time is all that most folks should change.


Can’t quite sugar?  

What’s one thing you consume that has sugar in it that you can swap for a non-sugary substitute?  Do that.


Need more exercise but are afraid of the commitment, the conversations, or the judgments you might face by signing up for a gym?

Go outside and walk for 10 minutes.  Right now. Stop reading. This article will still be here when you get back.  Go for a walk! It’s not too cold. It’s not too hot. It’s only ten minutes. You’ve got to start somewhere.  


Can’t walk?  Pick something up and set it down a few dozen times.  Make sure it is light enough to keep you from overstraining.  Seriously, even setting up a book from the ground to a shelf 20 times can get the heart rate going.  We’ve got to get the muscles moving and the body asking for some different hormones.


Just, start, moving.


Step 4: Apply those changes and see if they are helping to get closer to your goal.


It takes time.


“I substituted stevia for sugar in my morning coffee for a whole week and saw zero changes.”

“I walked for 10 minutes a day, 4 days in a row, and saw zero changes.”


I would be willing to bet that neither of these is a true statement, but it certainly takes longer than a week to notice a real change.


3 weeks.


3 Weeks is how long I recommend testing a change before coming to a conclusion, and even that is premature in a lot of situations.  


In my days of owning a gym, we provided solutions for weight loss and health improvement that are guaranteed to be successful if you commit and show up.  Seriously, all you had to do was walk in the door, and 3 months later, there was an undeniable change. Every client. Every time. When people feel off at 4-6weeks, they just hadn’t had enough exposures.  And this was with some pretty hard workouts that were using up a lot of calories! Making a change takes a lot of effort, but it is worth it…EVERY. SINGLE. TIME.


Step 5: Assess results


Review results every 2 weeks to see how things are progressing, but keep plans quarterly.


Let’s break that down a step further.


Make a 3-month plan to walk 30 minutes total a day, 4 days a week.  If this is for weight loss, step on the scale at the beginning, then again 2 weeks later.  Progress? Great! Keep doing what you are doing!

No change?  Try 2 more weeks, then if still no change, maybe try walking faster, or adding in another day.


Keep the plan for the quarter, and use the 2-week check-ins to see if you are ready to make a small change to the plan(like walking faster).


Workout programs can get really detailed, so we will just leave this as an example for now.


Step 6:  Repeat the cycle from step 1



  1. What are your goals?
  2. Where are you at now in relation to your goals?
  3. What changes are you willing to make that move you from where you are now to your goals?
  4. Apply those changes and see if they are helping you reach your goal
  5. Assess results
  6. Repeat the cycle from step 1




Progress is easy if you have a clear goal, a plan to get there, and method to monitor the process to make alterations if need be.

You got this!

Jordan Vance, M.B.A., PNL1, 

Jordan helps people reach their goals and break through massive barriers by making simple and easy to follow programs.  He loves a great meal, a great coffee, and a great pint of something local.  When he isn’t writing or walking his dog with his wife, he is either helping someone crush their goal, or creating a plan to help more goals be crushed.

What Get’s In Your Way?

Would you like to know a secret?

It’s hard.

Like, your life in general is hard.

Kids, spouse, school, work, religion, physical health, food(oh food); it’s all so much to keep up with. And self care?!? Yeah right. Right?


Prioritizing what’s good and right yourself is even harder.  Juggling the weight of the world can make it hard to take the time for anything extra.


I’m glad the secret is out of the bag.


There is another secret I’d like to share with you…


There is help out there.

In the health and wellness space there is a whole other world of information that is convoluted, confusing, deep, and opinionated. It is hard to tell up from down.

As a matter of fact, the biggest issue I see that people have are not their goals, but getting over the barriers to their goals.


The 2 problems we run into that people have the most are:


1) Not knowing what to do with the world of information on exercise and nutrition.

The whole world of health and wellness is available at and it is vast! You could spend a lifetime in their and find so much great info. Learning is fun! But who has the time for all of that, too?


2) Accountability.

Folks make it 1-4 months in the globo gyms of the world and have spent more energy avoiding eye contact with people than they did working out, or even meeting new and influential people. Finding the right lighting for an Instagram post, or continuing the texting conversation for the next hour can be favorite pass times of gym goers, as well as the other habit of 30 trips to the water fountain.  Or using to look up form, safety, technique, or even an exercise to throw in the routine.


Don’t worry though, because you are super.  You are amazing.

So: what is really holding you back from progress?


At CrossFit Carolina Beach we help people reach their goals by helping them solve their problems. The barriers between you and your goals might be a new movement, or diet(probably both).

The reality for most is 1(or both) of the problems listed above.  Almost every hits the wall with information overload or accountability.


Here are the answers to the problems listed above:


1)Not knowing what to do with the world of information on exercise and nutrition.
We organize the methods and provide coaching every class so you don’t have to think or question if you are doing the “right thing”.  Everyone needs a coach.  You can pay $40 a month to go to a gym alone and spend time on Google, hoping you are making the most of your time, or you can have someone organize all the worlds info into something that works.

At CrossFit Carolina Beach you can make friends. Here you will meet people.
Teachers. Nurses. Professors. Doctors. Lawyers. EMT. Marines. Army. Fire. Small Business Owners. Carpenters. Engineers. These people are also brothers, sisters, parents, spouses, grandchildren, grandparents.
The community here helps people become their best self yet.


Does any of this sound like you? We can help.

You can schedule a free No Sweat Intro with me by clicking here.


Seriously though; we care.  We can help.