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30 Jun: It’s Who You Know

It’s been said that you are the average of the top 5 people you spend the most time with. When people first read that, they’re typically either invigorated or concerned. You may have noticed that families who have positive habits and mindsets seem healthier and happier. Conversely, families who always talk about the things that are wrong, view life as a challenge or never seem happy often also struggle with their health and fitness. So pause here…how does your family, those people you spend the most time with, impact you?

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30 Jun: What Drives You?

Motivation is one of the most common objections I hear around why people don’t achieve their fitness and fat loss goals. There are 4 types of motivation: 1. Fear-based motivation – this is where you take action because you’re afraid for whatever reason of what might happen if you don’t. This type of motivation disappears when one of two things happens: You do what it takes to alleviate the fear OR you rationalize the fear, accept the outcome, and are no longer afraid. In either instance, you stop taking action, motivation disappears, and the cycle will repeat. 2. Obligation-based motivation – you’re motivated out of necessity. You continue to take action only until the obligation is fulfilled or until you simply don’t care anymore. Either way, action and motivation will cease at some point. 3. Perfection-based motivation – this is a BIG one many of the people we’ve worked with…

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26 Jun: Stress and Weight Gain

Have you ever eaten well, exercised consistently, and consumed plenty of water only to see no changes in your body? Have you wondered why, despite your best efforts, you find your pants getting tighter and you’re getting more and more tired. Look back on those times. Maybe you’re experiencing it now. What has been your stress level in those times? You see, your body knows prolonged stress as your ancestors used to experience it. It meant prolonged periods without food. Your body is programed to see long-term stress as a threat to your survival, so it tells your body to do 2 things: store energy and increase hunger. This is why we gain weight in stressful times, even despite solid food and exercise efforts. So, what can we do about it?

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26 Jun: Tomato Avocado Melt

Ingredients: 4 slices whole-grain bread 1 tablespoon mayonnaise cayenne pepper , to taste 1 small Roma tomato , sliced thin 1/2 avocado , sliced thin 8 slices of cheese (your choice) *Note: Buy natural cheese, not the pre-sliced!

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19 Jun: Mushroom Spinach Omelette

Ingredients: 1 tablespoon olive oil 1/4 cup slice red onion 1 1/2 cup fresh spinach 5 baby bella mushrooms, sliced 1 oz goat cheese Cooking Spray 1 whole egg 2 egg whites green onions, diced (for optional garnish)

05 May: Fitness Expands Your Mind

When you start a program to get healthy and fit, develop better habits, get out of pain, or whatever the case may be, one thing you probably don’t expect is how your mind transforms. Health and fitness can be very elusive, multi-failure, hard to reach topics for the majority of people. You may have even thought at one point that it’s just not possible for YOU to achieve your goals, especially when under the influence of prior failures.

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29 Apr: Chocolate Coconut Overnight Oats

Ingredients: 1/3 cup plain Greek yogurt 1/2 cup (heaping) rolled oats 2/3 cup full-fat coconut milk (in the can) 1 tablespoon chia seeds or ground flax meal 1/2 teaspoon vanilla extract Pinch of salt 0-2 tablespoons honey or maple syrup 2 tablespoons unsweetened cocoa powder 1/4 cup unsweetened flaked coconut

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22 Apr: Homemade Black Bean Hummus

Ingredients: 1 15 oz. can black beans, liquid reserved 1 large garlic clove 1 tablespoon tahini 1 tablespoon sesame oil 2-3 tablespoons lemon juice 1/2 teaspoon salt 1 teaspoon cumin 1/4 teaspoon smoked paprika 1/8-1/4 teaspoon cayenne pepper, depending on how hot you want it 1-2 tablespoons of the reserved bean liquid 1/4 cup fresh cilantro (or parsley)

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12 Apr: The 4 step process for REAL change

Having worked in the fitness industry for years, I’ve met a lot of people who say they want to change. They’re unhappy with their bodies, their performance, their feelings of being out of control, or maybe they’re even in physical pain. But as you might guess, change is HARD. Without getting too scientific, all 3 major areas of your brain were designed to prevent change, discomfort, and walking into the unknown. Your 2 million-year-old human brain is doing its job, but you’re not getting what you want because of the stories it’s telling you and your subconscious acceptance of them.