08 Nov: Growth And Change

In order to grow, we must be willing to accept change in every area of life. And given that our brains are designed to resist and protect us from change, these choices must be conscious! Pay attention to the “why not” reasons your brain likes to trick you with and make those conscious decisions to accept change and do things differently. Where are you on a scale of 1-10 in your willingness to accept change? To determine where you are on the scales, you can consider:


05 Nov: On Failures And Lessons

What’s the difference between failures and lessons? To me, they are very similar and both rooted, ultimately, in failure. The key difference is turning a failure into a lesson. You see, you can either let failures stop you in your tracks OR you can take note of what didn’t work, why it didn’t work, and change your approach or plan.


01 Nov: What’s Holding You Back?

You want to succeed, right? You have the desire to exercise and eat in a way that will cause you to gain health and get fit, don’t you? So why is it SO HARD to actually make it happen? When someone starts out gung-ho about a program or idea about changing their body, they’re often so excited that they overlook how truly challenging it will be. When someone embarks on a fitness program, they always need to write down tangible goals and then send them out into the universe for accountability. What I believe is almost as important as setting the goals themselves is making a list of limiting factors – those things that will potentially hold you back and make achieving goals more difficult.

29 Oct: Do You Need Supplements?

“Do I Need Supplements?” People ask me this question all the time, and my answer is always this: You should try to eat high quality foods that will give you the nutrients your body needs. If you find gaps in your regular nutrition, supplementation is absolutely a good idea. But, you should never rely on supplements to be your primary source of good nutrition. It’s like forgetting to water your plants for weeks, then giving it a bit of fertilizer every few months and expecting it to flourish. BASICS FIRST!!! I do think it’s a good idea for most people to supplement with the following:


25 Oct: Carb Cycling

If you have ever tried to lose body fat, you’ve probably heard how bad carbs are for you. But we need to clarify something – there are two types of carbs – fibrous and starchy. Fibrous carbs are fruits and veggies and should be consumed in abundance. Starchy carbs are your bread, rice, pasta, potatoes, etc. Starchy carbs should NOT be avoided altogether; they have their time and place. WHEN you eat starchy carbs can make a big difference.


22 Oct: This Is Your Warning…

We all get this one opportunity to live our very best life. When we don’t grow, love, take care of ourselves, and live to our potential, we are squandering this one amazing opportunity we’ve been granted. Comfort, fear, and scarcity rob us of what’s possible unless we consciously choose otherwise. I bring this to you today because what humans on their deathbed know is that REGRET is the most damaging thing.

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18 Oct: Never Say These 2 Words…

What I’m about to share with you are two very harmless words except when they’re used together. These words are… “Yeah, but…” Let me explain with an example. Person #1: “You know there’s never a perfect time to start exercising.” Person #2: “Yeah, but things are just extra crazy right now with the holidays coming.” You see, the phrase “yeah, but” does two things.

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15 Oct: Don’t Just Practice Positive Thinking…

Positive thinking is our default when we want to improve an area of our lives. We journal, recite affirmations, and work to build our positive thoughts. However, positive thinking implies that we accept our own thoughts as truth. You can attach a particular meaning to anything but that doesn’t mean it’s real. We have to also acknowledge that things only have meaning because we give them meaning. For example, just because you’ve fallen off the wagon in your fitness and nutrition dozens of times doesn’t mean that you’re incapable of success. But that’s the meaning most people give it.

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11 Oct: 7 Rules For Healthy Eating

Today I’m coming at you with some practical info that you can implement right away for better health. So, without further ado, here are my 7 rules for healthy eating: 1. Drink water! Half of your body weight in ounces per day is your goal! I also suggest drinking a full glass of water prior to each meal to prevent over-eating in addition to drinking a glass as soon as you wake up. 2. Focus on eating mostly proteins, vegetables, good fats, some fruit, and just good-quality starches (like potatoes of any kind/whole grains). Keep sugar to a minimum!

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04 Oct: What It Takes For Long-term Fitness Success

As you’re probably aware, most people jump on and off of the fitness wagon many times throughout their lives. If I told you that committing to ONE thing could change all of that yo-yo-ing, would you do it? If you want to have a body that takes care of you and that you love for life, you need to do this one thing. And that is aim for A COMMITTED YEAR.