Are You Wired and Tired? 6 Steps to Boost Your Energy and Mental Focus | Part 1

“Habits are the answer to anything we want to change in life.  They control what we do, and eventually, they make what we do easy and automatic.”  – Steve Chandler Energy:  I want more of it. Don’t you?  So why is it such a battle to stay energized? Why, when we ask each other, “How are you?” the answer is more-often-than-not: “I’m SOOO tired.” What’s behind all this exhaustion? What’s sapping us of our energy?  Is it lack of sleep?  Eating the wrong foods?  Stress?  All of the above? On the flipside, what about those times where we’re really having fun or discovering a new passion and all of a sudden, we feel like we could conquer the world? We [...]

By | 2017-07-21T14:19:35+00:00 July 21st, 2017|Fitness Tips, Motivation|1 Comment


A Minimum Effective Dose (MED) is defined as the smallest portion of a drug or other consumable that will produce a desired outcome. How does this apply to exercise and why is this SO IMPORTANT when it comes to training?  Or to weight loss? And why should you even consider it? If I want to drop WEIGHT, isn’t doing MORE… better?  More workouts, more cardio, more dieting.  So, let me ask YOU:  over the long term, how do you think that's been working? More is not better.  In fact, the greater challenge is resisting the temptation to do more.  Exercising MORE can push you to eat more (or worse – OVER-eat more).  Here’s the way to adopt a MED approach to [...]

By | 2017-05-13T18:40:01+00:00 February 17th, 2017|Fitness Tips, Weight Loss|0 Comments


I can’t tell you how often people approach me at the gym to tell me that they’ve been injured working out and ask me “What should I do now?”  Somehow they injured themselves during an activity and of course, the thought is, if I was injured doing something, that's what must have caused the injury. However, I beg to differ. I usually follow their question with other questions:  Did you foam roll first?  Did you stretch?  Did you do any mobility work PRIOR to the activity? And 9 times out of 10, the answer is… NO. You see most of the time it isn’t the activity that caused the injury: it’s not being PREPARED for the activity that usually causes [...]

By | 2017-05-13T18:40:02+00:00 October 21st, 2016|Fitness Tips|2 Comments


I want to continue to explore the idea of training your brain for success.  I am continually reminded that, no matter how “perfect” the diet or workout program may be, it’s getting people to take consistent action that works best for long term success.  And that's what I am always looking for with my clients, long-term success.   We don’t always think about our MINDS when we are training, but not only is exercise good for the body, it’s great for the brain.  I’ll save more on the physiological benefits of exercise for another day and instead explore the psychological benefits of working out and eating lean and clean. I really like the idea of “training” your brain… it’s something we [...]

By | 2017-05-13T18:40:02+00:00 August 4th, 2016|Fitness Tips, Motivation|0 Comments


I hear it time and again:  “I just don’t have the time to work out.”  This is the adult version of “My dog ate my homework.”  And it's the biggest STORY we tell ourselves so we can avoid making the commitment we know need to make to exercise, eat clean and live a healthier life. I have dealt with this issue many times, both in my own life and in the very busy lives of the clients with whom I work.  I want to give you a few strategies that have worked for them in the hopes that you, too, can overcome these lies we tell ourselves.  In this way, you will be able to create a new “story” for [...]

By | 2017-05-13T18:40:02+00:00 July 21st, 2016|Uncategorized|0 Comments


What does it even mean to HACK YOURSELF?  I am not sure what others mean when they say, “hack” but for me, its about figuring out a shorter, more effective way to get something done.  The key word here is EFFECTIVE.  Meaning, it works. In HACK YOURSELF (part 1) I discussed the need for putting YOU FIRST and what that means.  Such as taking responsibility, creating a vision and the power of deciding to do something (taking action) about whatever it is you are unhappy with in your life.  And that fact that no one else is going to do it for you.  I also brought up the deep, dark secret, of focusing in your nutrition first, and how its [...]

By | 2017-05-13T18:40:02+00:00 June 24th, 2016|Fitness Tips|0 Comments


I spend a lot of time writing about the importance of moving and telling you how it improves your energy, overall health and vitality. And it is so important to get off our butts (do it now, I say -- stand up and move around!) and engage in vigorous exercise (which really only needs to be done 3-4 times a week for maximum effectiveness).  In fact, working out too much is not good for you, especially if you are skipping the most important part of your workout, the recovery phase. I have discussed numerous options for improving your recovery time, the 3 most important of which are:  getting optimal nutrition (including what you eat before, during and after your workouts), [...]

By | 2017-05-13T18:40:02+00:00 June 10th, 2016|Fitness Tips|0 Comments


Yes, I realize it’s February, but that won’t stop me from continuing to give you some advice on helping you reach your health and fitness goals for 2016.  It’s never too early (or too late!) to take a moment to reflect on your actions so far this year and ask yourself “Is what I’m doing working?” You’ve made it through the Super Bowl parties and the Valentine’s Day chocolate… so you have no excuse for not getting even more focused.  But the question I have is “On what?” – What are you focused on?  What is your goal?  How specific are you about what you want to achieve?  This is why it’s always good to go back and ask yourself [...]

By | 2017-05-13T18:40:05+00:00 February 19th, 2016|Fitness Tips, Motivation|0 Comments


In Part 1 of “The Truth About Fitness”, I discussed some very basic and fundamental ways to begin building a foundation of fitness and good healthy eating habits… if you missed out, you can read it again. But what about those of you who already “get fitness”?  Do all those small habits still apply?  Like taking walks, getting up every hour and moving more all day?  What about eating less food overall, maintaining portion control and eating slowly?  As a rule of thumb, I would say that those basic, fundamental habits are of benefit to everyone.  But for those of you who do workout, and “get” fitness, your additional workouts start to give you a little more freedom (but you [...]

By | 2017-05-13T18:40:05+00:00 January 29th, 2016|Fitness Tips, Motivation, Nutrition Tips|0 Comments


It’s time to come clean, and tell you the truth about fitness. Time to move past the DOGMA and the HYPERBOLE.  Time to move past the images of the skinny (note I said “skinny”, not “fit”) fitness models and the guys who show their 6-pack abs (I am one of them by the way, sorry).   And it’s time to come clean when it comes to really disclosing the ways to get fit, lose weight and feel better:  the ways that WORK. Do I sound like a broken record? Because I already told you in past blog posts that moving more and eating less are all simple steps that will move you in the right direction.  Especially when you do them [...]

By | 2017-05-13T18:40:05+00:00 January 16th, 2016|Fitness Tips, Motivation, Nutrition Tips|0 Comments
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