This is something we all need to consider on our journeys to the life we ultimately want. Are you are ready to unlock the real secret of living the longest, healthiest life possible, free from age-related and metabolic diseases?   If so, we are delving into a powerful quote that encapsulates the essence of true transformation:  “Easy choices, hard life. Hard choices, easy life.”  Let’s take a dive into how this profound principle can change your mindset about fat loss, improving fitness and healthy living. Do you struggle to achieve your fat loss, fitness or health goals ..read more

The vagus nerve is the longest cranial nerve in the body. It runs from the brainstem to the abdomen, and it plays a role in a variety of functions, including heart rate, breathing, digestion, and mood. When the vagus nerve is stimulated, it can release chemicals that have a calming effect on the brain. This can help to reduce stress and anxiety, and it can also help to improve sleep. When you’re under stress, experiencing anxiety, working out hard, in pain or feeling on edge, your body’s sympathetic nervous system is activated. This is what we call being in the “fight or flight” mode. Stimulat ..read more

Have you finished shopping for everyone and feeling drained?   All that screen tapping and department store running is exhausting. If you’re thinking about giving yourself some much needed self-care now, or still looking for a gift that says, “healthy,” and “let’s get this body back on track,” I have 8 gift ideas for you and your fitness minded loved ones below. 1. Weighted vest weighted vest for core, hiking and rucking Do you or someone you know enjoy hiking or rucking?  Rucking is the new trend in case you didn’t get the memo.   This is a fabulous gift that will ram ..read more

Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum. The post It’s my fi ..read more

If you have ever tried to lose weight, you were probably more interested in losing fat than lean tissue or water weight. You’ve heard all kinds of promises from people pitching the latest fad diet or the trendiest new workout program, guaranteeing it will burn more fat than the last diet or workout program you tried. But if you understand the fundamentals of fat loss, you’re more likely to know what to believe and what not to fall for. So let’s start with basics, shall we? How many calories are in a pound of fat?  You’ve probably heard it’s 3,500 calories.   That’s pretty accura ..read more

Does health and fitness sometimes feel like a test, you either pass or fail? Like, if you eat a fancy, vegan, quinoa bowl, you’ve passed the test…  But if you eat a couple slices of pizza with a beer on a Friday, you’ve failed.  Or, if you work out 5x a week, you’ve passed…  But if you you only fit in a few short stretches because you couldn’t get your time organized, you’ve failed.  You’re not alone if you feel this way about nutrition and exercise:  “If I’m not doing it perfectly, I’m a failure who can’t do anything right and should just give up.” No One Is Per ..read more

Mediterranean Diet and foods high in polyphenols and isoflavones are linked with better moodThe Truth About Foods That Boost Your Mood Boosting I’m sure you’ve seen posts, video, news reports, etc that give you a list of foods to boost your mood, memory or improve your mental health. There are plenty of studies that show potential links between certain types of food or nutrients to lower rates of depression, better memory, or improved cognition.  The findings you’ve probably heard the most hoopla about are that the Mediterranean diet and certain foods such as fish, fresh vegetables, and ..read more

You’ve probably heard this before…. and if you’ve followed me for a while, you’ve heard me say it too… “You can’t out-exercise a bad diet” Maybe you could in your 20’s or early 30’s, or if you have many hours to dedicate to training every day.  But trust me, it can’t be done for long. In other words, it’s not possible to lose weight (and keep it off) solely through exercise if you don’t eat right.  A new study in the British Journal of Sports Medicine even suggests that high amounts of exercise won’t undo the effects of a poor diet when it comes to mortality risk.&nbs ..read more

How many calories are in a pound of fat?  You’ve probably heard it’s 3,500 calories.   That’s pretty accurate.  A pound of body fat may contain anywhere from 3,436 to 3,752 calories. What’s a calorie anyway? Calories are the energy in food.  They’re needed to fuel every process in the body from moving to digesting to sleeping. You’ve probably heard of the 4 macronutrients too: Carbs Fat Protein and, yes Alcohol too These macronutrients contain calories which your body can use either right away for what you’re doing now or, store them to use later.  They do ..read more

If it’s not already the topper on your list, it’s probably in the top 5. Getting fitter and or healthier reigns supreme on most New Year’s resolution lists. Unfortunately, it’s also one of the first to fall by the wayside after only a few valiant attempts. Compared to some of the other common goals most people have like, finding a new job, saving money, being happier or more fulfilled, it would seem like simply exercising more and eating better would be the easiest of goals to accomplish. But as we all know it isn’t. I’ve been helping people commit to their health and fitness goals since befo ..read more