I was suffering from a fatal disease that was plaguing my life. It had control of me and I was in desperate need of a cure. It was the what-if disease. I always worried about the what-if scenario. You know, the worst case scenarios that NEVER actually happen. It noxiously infected me when I left my job to start my own company. Some of the incapacitating thoughts that ran through my mind were: What if I fail? What if it stresses out my fiancé and my family from worry? What if I can't pay my bills? What if no one will ever hire me? What if I lose my house? What if I end up broke on the streets eating out of trash cans? Have you ever experienced this when it comes to making a choice on something significant? There is a physiological reason we torment ourselves with what-if's. You have two different brains: A primitive reptilian brain and a modern cognitive brain. Our reptilian brain can't think logically. It's job is survival, at all cost. It identifies safety and survival with staying in our comfort zone. It doesn't care about our dreams, goals, or aspirations. By using the fear of what-if's, our reptilian brain can keep us in a predictable routine. Thus completing it's job of...

“I don’t want to get bulky” That is the most common statement I hear from women on why they have an aversion when it comes to beginning a strength training program. Also, most women just don't feel comfortable in the strength training area of a gym. The weight room can be a very intimidating place for women. Let’s face it, it can be intimidating for men too! There are loud men in their grunting trying to prove their alpha-male status as they kick and flail there legs at an attempt to bench press way more than they can handle. Women don’t want to be hit on by the typical “gym-bro” who comes there with his buddies to “pick up hotties in yoga pants.” All understandable concerns ladies! I have trained mostly female clients in my eight years as a trainer, and I would say 9/10 feel uncomfortable in the gym when they begin a strength training routine. I love getting women to begin a strength training routine. Women are very strong, not just physically, but mentally. Some of the hardest working clients I have ever had were women. There is nothing more rewarding to me than watching a female client develop that self confidence when she begins and progresses through a...

I'm on the treadmill the other day doing sprints again (I don't enjoy cardio.) My body hurts. I'm tired and mentally fatigued. I'm low carbs and only a few weeks out from my contest and my body could really use a break. My brain tells me just to quit. It wants me to give up. What's so wrong with giving myself a break for a day? My brain starts to rationalize with me. The big red STOP button was calling out to me. I had that brief moment where I was about to hit stop on that machine and enjoy some relief until something clicked. I snapped out of it and kept pressing forward. Now, I'm not perfect and there have definitely been times in the past where I punched that STOP button and jumped the hell off that treadmill. But I realized something important about quitting that I'd like to tell you about. Have you ever been there before? Do you ever have one of those days where you just want to give up? Where your mind and your body is telling you to give in? It could be during an intense workout. Or, it could be a different scenario. Maybe you are working all day and going to class at...

  It's that time of year where holiday BBQ's and parties are among us. It can be challenging knowing how to balance your health and fitness goals, while still enjoying life. I'm famous for knowing how to incorporate foods that taste delicious but will help you stay on track for your health and fitness goals during BBQ's and parties. Did you know there are 150 million hot dogs eaten on the Fourth of July according to the National Hot Dog and Sausage Council? Let me be frank with you, as a Registered Dietitian there are numerous flavorful healthy alternatives to a traditional high calorie holiday BBQ. Below are my 6 tips on how to make a healthy holiday BBQ. Don’t Invite The Franks - This year skip the traditional hot dog which is full of saturated fats, processed ingredients, and low quality proteins. Instead, go with a low fat turkey or chicken dog for a higher quality protein source with less saturated fat and processed ingredients. Go with a lettuce wrap and low sugar ketchup to cut the carbs and reduce the sugar! Go Grass Fed -  Forget those high fat processed burgers this year. Instead go with a 90/10 or better lean grass fed burger. Grass...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text]Let’s be honest with one another. Being healthy is hard, right? I mean you have to make some serious sacrifices to obtain the fitness or health goal you are looking for. You have to sacrifice your time and energy. You have to wake up early and go to the gym before work. You actually have to sweat at the gym and put in the effort instead of mingling with friends between sets or scrolling your Instagram feed searching hashtags like #foodporn. You have to give up happy hour and that amazing deep dish pizza with friends for meal prepping foods you never even heard of before like quinoa and kale. There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out. It’s hard to commit the time to a healthy lifestyle, right? Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health. You convince yourself there just...

  I had a really interesting conversation with a client the other day that I'd like to share with you. She has lost almost 70 lbs now in my coaching program and she has done it all without diets or restrictions. Before she had tried every diet in the book, and like most never saw the success she truly deserved. Luckily I had the opportunity to teach her a flexible approach to weight loss, we discovered the why behind the weight gain, and the results have been amazing. This is the first time she has seen success in her adult life. She told me after we first spoke she hesitated about joining the private coaching program. She hesitated because she was afraid of failing again. Really, she was afraid of what everyone else would think if she failed again. She was concerned about what her co-workers would say. "Oh, here she goes again on another diet." She was concerned what her friends would say. "Aren't you tired of trying to lose weight by now?" She almost didn't say yes to herself because of that. Fortunately, she did. 70lbs later she has said "Investing in myself and in private coaching has been the best decision I have made....

It's almost summer time and the thought of taking a vacation always seems so enticing when the weather becomes warm. What I have realized is most of us take a permanent vacation throughout most of our lives on a tropical paradise called "Someday Isle". We are really good at talking ourselves out of what we really desire. We rationalize with ourselves that our goals we desperately want don't really matter. How do I know we are really good at it? I did it to myself for years. I dreamt of doing natural bodybuilding shows and competing. Since I was 18 I had this goal, but I never set out to do it. Why? I talked myself out of it. I told myself I wasn't good enough, wasn't tall enough, wasn't lean enough. I created so much doubt and fear in my own mind that I convinced myself I couldn't do it before I even tried! I was taking a permanent vacation on someday isle. Some day I'll do the competition. Someday I'll go after what I really want. Someday I'll have confidence to make a change. Someday isle is a mental prison that we create. Can you relate to this? It goes back to the last post I wrote about getting in the trap of thinking we have forever...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text]Wait! Don’t just skim down to see which exercise I’ve labeled as the best, get the whole story… I often get asked the question “What is the best exercise for weight loss?” That’s not an easy question to answer. First off, there is no magical exercise that will “tone” or “burn” fat off in a specific area of your body. The adult human body is designed to lose fat starting at the head and working it’s way down (it’s opposite in infants as the body is wise enough to preserve the head and brain at all cost if an infant was malnourished). It is physically impossible to target an area on your body and reduce the fat from there by selecting exercises to work that specific area. That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best. What makes an exercise the best? When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler or more isolated the movement, the fewer calories you’ll burn and the fewer muscles you will target and strengthen....

I have a confession to make…. I am a huge Harry Potter AND Star Wars fan. I have two toy lightsabers sitting in my spare room closet right now...

Have you ever felt inadequate? Like you just weren’t up to the standards of everyone else? You feel uncomfortable in your own skin. You feel like you don’t have what it takes to make the changes your heart desires. You feel as if you could never lose weight, improve your energy, and get healthy. There have been plenty of times in my life where I felt inadequate. I was passed over for a captain spot my senior year on my football team for “lack of leadership”. When in college, I had a preceptor take my paper, crumple it up, and throw it on the floor stating I was “a failure”. I’ve learned over the years through coaching thousands of successful individuals that we have everything within us to achieve whatever we desire. It all starts with how we view ourselves. Whatever message you project to the world with your voice, body language, and energy is what will be received and accepted. If you see yourself as unhappy, out-of shape, and unworthy, that will be the message you send to others. That will be the perception that becomes reality. On the flip side if you walk around with confidence, you believe that you are a high-value person, and you love...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text]Sticking to our commitments of going to the gym and living a healthy lifestyle can be challenging and often times we make excuses on why we can't go. I wanted to share this list I found of 103 of them with you below: 1. You have a headache. 2. You have a stomachache. 3. Your dog has a headache. 4. Your dog has a stomachache. 5. Your dog just doesn’t want you to. 6. You might fall on the treadmill and embarrass yourself. 7. You might fall on the elliptical and embarrass yourself. 8. Your dog might follow you to the gym, fall on the treadmill, and embarrass itself. 9. Four out of five doctors recommend staying home. 10. Your mom might call you and you know how she is when you don’t answer her calls. 11. Gym clothes are too expensive. 12. Netflix is releasing the rest of Breaking Bad really soon. 13. You need to rewatch all of Breaking Bad. 14. You need to do meth. 15. There’s a crisis going on in the Middle East right now. 16. There’s a crisis going on in the U.S. right now. 17. There might be a crisis going on in outer space right now. 18. You already put on your...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text]Too much cardio...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text] My attitude has always been, if you fall flat on your face, at least you're moving forward. - Richard Branson. Failure. If there was one word that scared the heck out of people it would be failure. So many people put off their goals, their dreams, their aspirations because they are afraid of that word. They are so afraid of the possibility of failure that it paralyzes them to never even get started. That's kind of crazy to think about isn't it? You don't even start down a path in fear of MAYBE failing at it. Think about your own life for a minute here. Has there been a time where fear of failure stopped you from taking action towards something you wanted? Did you talk yourself out of a goal or a dream because you felt the fear of failure was so imminent why even bother getting started? Why does this one word have so much power over us? What does failure even mean? Webster says: Failure - A lack of success or a falling short. The definition is pretty telling. It's telling in the fact that nowhere in that short statement does it say the one thing...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text]“A coach is someone who tells you what you don’t want to hear, who has you see what you don’t want to see, so you can be who you have always known you could be.” - Tom Landry As a follow up from my last post on leaving your comfort zone for growth where I talked about my experience with hiring a coach, I wanted to write a short post on what I think makes a good coach. I have coached hundreds of successful clients and I have a coach helping me towards my own goals. Hiring a coach was one of the best decisions in my life. For me the biggest realization I had was even coaches have coaches! My coach Paul Revelia provided this perfect outlook:   Paul says - "My take on hiring a coach, it’s like taking a Master’s class. A good coach teaches you as you go and it’s information you keep forever. I still work with a coach when I prep. Being objective is very tough and sometimes It’s nice to just be told and follow someone you trust." Here are my 5 key traits that make a successful coach: They Let You Set The Goals - Yes,...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text]Do you have unmet goals? Maybe you have set really exciting big goals before but were unable to achieve them? I've seen so many people set goals but not know the steps in how to achieve them. They have huge aspirations but fall short every time. Well, you aren’t alone. In fact, most of us live with unfulfilled aspirations. It’s a sad fact that most people end up talking themselves out of their goals if they don’t find success. I want to show you 4 successful techniques (Do This) and 4 unsuccessful techniques (Not That) to help you achieve the goals you want to accomplish. Do This: Make a Step-by-Step Plan. If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.My most successful clients break down their overall goal into smaller sub-goals. Each sub-goal needs to be concrete, measurable and time-based. You want to lose weight? Cool, How much? 50 lbs! Ok, great by when? Six months! Okay! That’s roughly 8 lbs a month. Focusing on the 8lbs per month is much more attainable and can help you gauge your progress compared to just focusing on the end result. Not That:...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjIxMDAlMjUlMjIlMjBoZWlnaHQlM0QlMjI1MDAlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGajJxMEZiRVFhYUUlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column width="1/3"][vc_widget_sidebar sidebar_id="sidebar"][/vc_column][/vc_row]...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text]You know something I’ve come to learn from working with people? People hate change. I’ve met with so many people who tell me they are desperate for change, that they NEED to get healthy, but end up always self-sabotaging themselves in the process. This was mind-blowing to me until I realized a very important concept about human psychology. Self-sabotage is your subconscious way of protecting yourself.  I know this sounds crazy, but this is the way the human brain is designed. The brain hates change and it thrives in a constant internal environment called homeostasis. As long as your subconscious believes that you are safer being out-of-shape then you'll be stuck. Frustrating, right? Don’t give up just yet. The good news is I’ve coached clients around this struggle by identifying their subconscious fears and formulating a plan for success around whatever they feel is holding them back. Let’s start digging around your reasons. Do you believe…Your comfortable? Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change. Change is scary and so is uncertainty. Your comfort zone is only holding you back from where you truly want...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text]Here’s to a Happy New Year and to getting everything that you want out of 2017! Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities. How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’. Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time. Take the following and get all that you want out of 2017: 1. Use Your Imagination If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image. You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same. According to Dr. Maltz, your self image is the key to changing your...