Holiday decorating, gift wrapping, debaucherous meals and special traditions ... year-end routine disruptors can make skipped workouts, over-eating, and weight gain feel inevitable. Good news: They don't have to be. That's why I put together this holiday survival guide. It's packed with the tips and tricks that I use with my nutrition coaching clients to prioritize health, fitness, and nutrition no matter what life - including the holidays - throw at us. Life can be calm and collected. Or it can be frenetic and stressful (oh hey, 2020). The holiday season almost always offers a dose of the lat ..read more

Just because it’s the holidays doesn’t mean your fitness goals no longer matter. If you lose sight of your fat loss goals entirely this month, you’ll have a seriously rude awakening come January 1st. I have a better idea for you…let’s keep you focused on your fitness goals while making room for some fun this holiday season. This means that you’ll need to learn how to indulge with control. While that may sound like an oxymoron, it IS possible to let loose and enjoy without throwing away the results you’ve worked so hard for. Here’s how to stay fit this holiday season: Holiday Fitness Tip #1: Fi ..read more

There are two distinctly different approaches to losing the fat and getting into amazing shape. One of these approaches works. (Every. Single. Time.) And the other approach fails. (Every. Single. Time.) I call these the Fitness Short Game and the Fitness Long Game. Let’s find out which game you’re playing… Fitness Short Game: Those who choose to play short are looking for the quick fix. They are looking for the program that will give them dramatic fat loss results in the shortest amount of time. They want results, they want it NOW, and they don’t play to stick with it. This is the instant gra ..read more

I saw an infomercial the other day for a weight loss solution targeting the frustrated people who, “fail to see results from diet and exercise.” Had to scratch my head on that one. When does diet and exercise fail? This, of course, is a trick question. Diet and exercise don’t fail. The only way for diet and exercise not to work is if you fail to stick with it long enough for the results to show. Plain and simple. End of story. I’ve seen more clients than I can count transform their bodies through the power of diet and exercise. Without surgery. Without gadgets. Without pills. The real questio ..read more

Here are my 5 personal fitness rules. Stick with them at least 90% of the time to keep your body healthy and hot. FITNESS RULE #1: MINDSET (TAKING ACTION) Only action can create change. The action stage of change is the most difficult because most of the time it’s necessary to expend physical energy. We expend mental energy through the first 3 stages, but with action we must earnestly make the change we have been working towards. ​In order to change through action, we must first develop the skills that will supply us the abilities and capabilities required to move in the desired direction tow ..read more

Do you ever give up what you want MOST for what you want NOW? Think about it... If what you want most is to lose the weight—once and for all—but then you give in and order pizza for dinner, you’ve just given up what you want MOST (a healthier, leaner body) for what you wanted NOW (convenient and comforting food). It’s worth thinking about. Are your ACTIONS congruent with your GOALS? This is true of any goal, it’s not limited to your fitness journey. If you want to write a book, you’d better make time to sit down and type. If you want to travel the globe, you’d better get yourself a passport ..read more

Do you look in the mirror and wonder to yourself: How did I let myself get this far? Whether you are brand new to fitness, or you’ve simply fallen out of shape recently, here is the quick beginner’s guide to get you back on track quickly. Change your in-front-of-the-mirror thought bubble to: WOW! I'm looking amazing! Start by reading on and taking the action steps below. Start with Motivation: ACTION CREATES MOTIVATION, so why do you want to get fit again? There must be a reason that you desire to change your body at this time in your life. Think about it until you have a very clear, very spe ..read more

Here’s one small change to your daily routine that will help those unwanted pounds come off quickly and easily. ***Disclaimer: This sounds so easy but try it out before writing it off as too easy.*** The easy fat loss trick that you’re not doing is to drink a minimum of 64 ounces of water daily. This might sound boring, but take a moment to reflect on your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day. Why is water such a big deal? #1) Water Aids Fat Metabolism ..read more

One of the best weapons to access your full potential is through visualization. Many of us refuse to get their #mindset in the right place for success because they fail to understand just how powerful visualization can be. For visualization to work you have to be open-minded and focused not only your #long-termgoal and your short-term goals that will lead you there. Think big so that you will allow your imagination to be creative and to run wild. Kinda like a kid. Being #open-minded will relieve stress and allow you to form a mental image of what you are trying to achieve. I try to create an ..read more

Have you ever noticed how two people can do the exact same fitness program for a period of time and one will have breathtaking results while the other looks the same as when they started? Why is that? It’s frustrating when you are the person going through a fitness program without seeing dramatic results. Might make you look for a reason outside of yourself to blame, such as genetics. In reality, the thing holding you back is something that you have complete control over: it's the INTENSITY with which you train. Intensity is something that’s difficult for the outside observer to measure but i ..read more