nutrition

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

FOR RESULTS, FOLLOW THE “PROGRESS”, NOT “PERFECTION”, MINDSET

Have you ever thought that you’d found the “perfect” program for fitness and/or nutrition and decided to follow it?  And did you adopt this “perfect” program, knowing deep down, that you wouldn’t (or couldn’t!) stick with it long term?  I do that a lot.  Why do we do that?  But more importantly, how do I stop doing that?  How do I move from grasping at unattainable perfection to moving towards real progress?  Here’s how:     THE OVER DOING and UNDER DOING SYNDROME Don’t fall prey to what I call the “Over doing and under doing syndrome…” -- training extremely hard for a long period of time and then getting hurt; eating super clean (no carbs, no junk, no sugar) [...]

By | 2017-05-19T19:51:58+00:00 May 19th, 2017|Fitness Tips, Motivation|0 Comments

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

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

5 SIMPLE WAYS TO RESET YOUR BODY

Have you ever “overdone it” at a dinner party, a family vacation trip or maybe a weekend in Vegas?  You know, too much food, alcohol or sugar?  Or maybe you just had a bad week?  Maybe you let go a little too much on your eating and exercising, and now you’re just not feeling that great. Here are 5 simple ways to reset your BODY after spending a few days, weeks, or years consuming poor nutrition, and now you’re ready to get on track quickly and easily.     BEAT YOURSELF UP (BUT JUST FOR A MINUTE) Go ahead and say what you want to yourself.  You did it, and no one else made you do it.  Yes, you are [...]

By | 2017-05-13T18:40:02+00:00 August 19th, 2016|Fitness Tips, Motivation|0 Comments

HACK YOURSELF | PART 3

The mental (or psychological) game to achieving success in health and fitness is one of the most overlooked strategies.  We hear over and over about what foods we should (and shouldn’t) be eating and the most effective ways to maximize our workouts.  What rarely gets discussed is the MENTAL STRATEGIES one must have in place that will launch you toward your goal of health and fitness success, and more importantly, will help keep you there. In the last 20+ years of working with clients, I have seen clients drop anywhere between 10 to 40 lbs.  I have seen them reach their goals.  What is rare, in all honesty, is their ability to STAY there.  Something -- time, stress, distractions, injury [...]

By | 2017-05-13T18:40:02+00:00 July 8th, 2016|Fitness Tips|0 Comments

HACK YOURSELF | PART 2

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

HACK YOURSELF | PART 1

Every day of every week people approach me and ask for advice on a variety of subjects: How do I get my son or daughter (or husband or wife) to start working out? I am not seeing results from my workouts: what should I do? I workout all the time but my body never changes: what am I doing wrong? I have knee pain (or back pain, shoulder pain, etc.) when I cycle or run or take a dance class: any ideas about what I should do? What should I eat? I work out every day but I’m gaining weight:  am I doing something wrong? I see the sadness, the frustration, the confusion.  So I thought I’d share some advice [...]

By | 2017-05-13T18:40:02+00:00 June 17th, 2016|Fitness Tips|0 Comments

SLEEP IS A WEAPON

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