habits

THE HONESTY MINDSET: THE FIRST STEP TOWARD CHANGING YOUR LIFE

Do you believe you’re honest with yourself about most things?   Take a minute and really think about that question. It’s hard to be honest with ourselves. In fact, it takes real courage. Why? Because when we’re being completely, totally honest with ourselves, it means we have to examine the good and the bad: what gives us value (“I deserve to be healthy and strong…”)  and perhaps more importantly, what gets in the way of realizing our true potential (“but for some reason I keep cancelling my workouts.”) Why is this kind of self-inventory so hard to do? Because it means we have to take responsibility for ourselves and our choices - and not place the blame on our circumstances. Listen, [...]

By | 2017-10-05T21:48:42+00:00 October 5th, 2017|Fitness Tips, Motivation, Weight Loss|0 Comments

Are You Wired and Tired? 6 Steps to Boost Your Energy and Mental Focus | Part 2

In my last post, we talked about three concrete steps you can take in boosting your energy and mental focus: Create and stick to a productive morning ritual. Figure out WHY you want to get fit – beyond just the run-of-the-mill physical reasons – so you can stay inspired to work out even when your energy is low. Be mindful about your food choices – what gives you energy and what saps it?     Now let’s look at the next three steps in establishing and locking in your best habits:   4. TIME MANAGEMENT I used to joke about my days feeling like a triathlon, with short periods of time where I transitioned from one event (work) to a [...]

By | 2017-08-02T04:41:59+00:00 August 2nd, 2017|Fitness Tips, Motivation, Weight Loss|0 Comments

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

BE A ROAD WARRIOR – 5 TRAVEL TIPS TO HELP YOU STAY FIT AND HEALTHY WHILE ON THE ROAD

Reality is that we can always find an excuse to justify bad choices when it comes to working out and eating healthy.   Our “default mode” will probably be to gravitate to eating a little too much of the things we shouldn’t and moving less than we should, which is not the ideal combination.  And this is never more true than when we are on the road traveling and out of our home element – being away on the road places additional stresses on our health and fitness regimens. Therefore, DECIDING what you are going to do ahead of time is always ideal.  Then, in the moment, if you take a second to be mindful, chances are going to be in [...]

By | 2017-05-13T18:40:01+00:00 April 1st, 2017|Fitness Tips|0 Comments

PHIL’S SECRET “GET LEAN” EATING HABITS (AKA – YOU CAN’T OUT EXERCISE A BAD DIET)

My philosophy on clean eating has always been to focus on HABITS and not a DIET. Although we do recommend and create meal plans, I prefer the idea of guidelines that promote HABITS vs. DIET.  Why is that?  I believe, if we want to make changes that are consistent, over time, they have to be habit based. Here are few examples: Eat a little less than usual. Sounds simple and it is and very effect. Example: Eat half your sandwich, or remove the bread, split your dessert… see how easy it is? Eat each meal slowly and stop eating BEFORE you are full. Learn to SLOW DOWN and you’ll find you’ll end up eating less. Learn to stop BEFORE the [...]

By | 2017-05-13T18:40:01+00:00 March 3rd, 2017|Nutrition Tips, Weight Loss|1 Comment

QUICK FIX OR LIFESTYLE CHANGE? THE CHOICE IS YOURS

We have become a nation of instant gratification. Thanks to technology, we expect things to be, literally, at our fingertips at any given moment. Because of this, when we don't receive the favorable results we're after, we tend to think the effort isn’t worth it and we move on. But some things take time; in fact, they take an entire lifetime. Some people have completely “let themselves go” for years, and then might expect to be able to transform themselves in their first 30 days back in the gym.  This rarely, if ever, happens.  So, in order to be successful, what we are really looking to transform are your HABITS.  They say that the best way to create change in [...]

By | 2017-05-13T18:40:01+00:00 January 13th, 2017|Fitness Tips, Motivation|0 Comments

WHAT IS YOUR “LIMITING” STORY? (AND 3 WAYS TO BREAKTHROUGH IT!)

If you think you can do a thing or think you can't do a thing, you're right. -Henry Ford On August 14th, I sat in a small room with a few other fitness professionals, interviewing 126 people who came to “audition” for 25 spots in our upcoming 10-week body transformation program.  I spent 11 hours listening to these folks, one by one, come in and tell their story about why we should pick them for this program. It sounds tiring, but I was not tired at all, not for a minute.  I was getting to hear their stories -- the inside, true and unedited versions of WHY people get out of shape, don’t find time to work out or have not found success yet [...]

By | 2017-05-13T18:40:02+00:00 September 9th, 2016|Fitness Tips, Motivation|1 Comment

THE BIGGEST LIE WE TELL OURSELVES (HOW TO OVERCOME IT)

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

THE TRUTH ABOUT FITNESS: PART 2

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

THERE ARE ALWAYS 100 REASONS NOT TO GO TO THE GYM

Here’s a recent text thread between a friend and me: FRIEND: Who is teaching MC3 tonight? PHIL: Jason, he’s great, go! FRIEND: The parking is going to be a nightmare with holiday shopping. PHIL: Good, you may have to walk a little further to get to your workout. FRIEND: (no response) PHIL: There are always 100 reasons not to go, find your 1 reason and go. FRIEND: (no response)   A few hours later: FRIEND: I went. I burned over 700 calories… I feel a lot better. Thank you, Sensei.   Does this ever happen to you? Do you start to compile a list of reasons to justify why you can’t go to the gym (or go for a walk, [...]

By | 2017-05-13T18:40:05+00:00 December 5th, 2015|Fitness Tips, Motivation|0 Comments