sleep

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

3 WAYS TO INCREASE MENTAL FOCUS, IMPROVE ENERGY AND LOSE FAT (AND IT’S NOT WHAT YOU THINK)

Even fitness professionals have goals when it comes to their strength and fitness.  And I’m no different. I have been training consistently.  I was doing my strength workouts 2-3 times a week, my cardio interval workout 2-3 times a week.  I was pushing myself, and working hard.  But I wasn’t making progress.  So, I cleaned up my diet, too.  I limited the number of processed carbs (fast-burning white carbs like sugar, bread, pasta and rice) I was eating, increased my healthy proteins (chicken, grass fed beef, turkey) and I even starting taking supplements (pre-and post-workout – multivitamins, fish oil, calcium and magnesium) to improve performance and my recovery… There it was, right in front of me… the reason I was [...]

By | 2017-05-13T18:40:01+00:00 February 3rd, 2017|Fitness Tips, Weight Loss|0 Comments

6 STRATEGIES TO AVOID GETTING INJURED WHEN YOU WORKOUT

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

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

WHAT IS A RECOVERY “WORKOUT” and… WHY YOU MUST HAVE ONE

Drink chocolate milk. Yep, when I looked up, “Recovery Workouts” on good old Google, that's what came up as a suggested way to recover after a hard workout.   That's great advice:  on your recovery day, drink CRAP, it will help you build muscle. Oh, I know what they say.   It’s got protein in it.  Well, so does road kill.  And road kill has less sugar than that garbage.  Does this sound like a rant?  Sorry.  I just get so p*ssed off at the entire line of B.S. that is circulating around out there when it comes to helping people look and feel better. My idea of a recovery workout is different than what others espouse because what I am talking [...]

By | 2017-05-13T18:40:03+00:00 March 26th, 2016|Fitness Tips|0 Comments

3 WAYS TO GET THE MOST OUT OF YOUR TRAVEL (HOTEL) WORKOUT

Let’s talk travel workouts.  What do I mean by travel workouts?  A workout you do when you are on the road… at a hotel.  First of all, lets talk about the most important thing. What is your goal?  MOVE MORE. Assuming its being fit, losing weight, staying mobile (battling all that sitting, sitting in the cab, on the train, on the plane, in all day meetings, all that sitting) while traveling.  What do I mean by being mobile?  Being able to move your body through a full ROM (range of motion).  Stretching and foam rolling improve mobility, so does walking, squatting, working out, etc.  A good day is one where you can move as much as possible, without pain.  Movement [...]

By | 2017-05-13T18:40:05+00:00 March 5th, 2016|Fitness Tips|0 Comments

“ALL-OR-NOTHING” THINKING USUALLY GETS YOU… NOTHING

It’s 2016.  And for many of us, we begin the New Year with resolutions about what we want to accomplish and how we want to live.  The road back to a healthy lifestyle doesn’t have to be as difficult as you think.  So maybe you stopped going to the gym, maybe you’ve put on a few pounds over the holidays, maybe you’ve told yourself that you’ll get back on track in January. Well, the time has come. It's a new year and with that comes a new opportunity to do things a new way.  I’d like to share with you 10 of my biggest success strategies that I use with clients.  Some of these might just surprise you. First and [...]

By | 2017-05-13T18:40:05+00:00 January 3rd, 2016|Fitness Tips, Motivation|1 Comment

THE ESSENTIALIST GUIDE TO HEALTHY LIVING

Do you ever look at your life and wonder “How the hell did I end up here?” It amazes me that I am approaching my 24th year in the fitness business.  What was at first just a part time job as a personal trainer slowly, over time, evolved into a full time career.  Who knew it would lead me to meet the woman of my dreams, the amazing Michelle Dozois, who helped me launch Breakthru Fitness, which grew from being just a personal training studio and is now an amazing training club in Pasadena, California, with over 80 employees and almost 1300 members. This past year I became a big fan of the book Essentialism, by Greg McKeown, and the idea [...]

By | 2017-05-13T18:40:05+00:00 December 19th, 2015|Fitness Tips, Motivation|0 Comments