exercise

FITNESS CHALLENGES: 5 REASONS WHY THEY WORK

Have you ever fallen off the wagon when it comes to fitness?  You start off so strong – setting goals, buying new workout clothes, getting up early to hit the gym. Then after a month, 3 months, maybe even 6 months, you start to fade… the emotions that got you there just don’t seem to be strong enough anymore. Maybe you’re even a regular gym-goer: you show up every week, you attend classes and you’re consistent, but you just can’t seem to hit your goals – whether it’s losing that extra 5 pounds or cleaning up your diet.  You feel good and motivated when you work out and even still, there’s a part of you that still feels stuck. Targeted short-term “fitness challenges” (21-day, 6-week, 8-week, etc.) have [...]

By |2018-08-31T10:37:53+00:00August 31st, 2018|Fitness Tips, Motivation, Weight Loss|0 Comments

Working Your Way to Unstoppable: SIMPLE WAYS TO BOOST ENERGY, MOOD AND MENTAL FOCUS

  Who doesn’t want to be unstoppable? Think back over the last week: was there a day where nothing went wrong?  A day where nothing seemed to bother you? A day  where getting either “good” or “bad” news didn’t seem to slow you down or change your mood?  Where you felt super-energized and alert, as well confident and calm?   A day where you felt like you were in the flow and completely unstoppable? Do you want to have more days like that day?  I know I do. So how can we find this kind of energy and consistency? More importantly, what gets in our way?  A great answer can be found in one of my favorite quotes of all time: "Food is the most widely [...]

By |2018-03-29T23:22:19+00:00March 29th, 2018|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+00:00July 21st, 2017|Fitness Tips, Motivation|1 Comment

WHEN MORE IS NOT BETTER: MINIMUM EFFECTIVE DOSE (MED) TRAINING

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+00:00February 17th, 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+00:00October 21st, 2016|Fitness Tips|1 Comment

4 WAYS WORKING OUT DEVELOPS A SUPER-FIT MINDSET

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+00:00August 4th, 2016|Fitness Tips, Motivation|0 Comments

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+00:00July 21st, 2016|Uncategorized|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+00:00June 24th, 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+00:00June 10th, 2016|Fitness Tips|0 Comments

THE BIG 3 QUESTIONS

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+00:00February 19th, 2016|Fitness Tips, Motivation|0 Comments