You CANNOT out-exercise a bad diet. Ever get really bad food cravings (who hasn't!) Well the real secret to controlling food craving is keeping them at bay before they even start. Step #1: BE AWARE of your cravings, so you can 1) notice patterns and 2) feel more in control of them. So … what’s the next step? Step #2: BE PREPARED. The Scouts were onto something with this one. If you know that you start craving salty/sweet/crunchy food every time you crash on the couch at nigh
I have a very short – but important! – message for you today. For some of you, it may be hard to hear. Here it is: Feeling like you don’t have time to exercise is NOT an excuse to skip your workouts... Because workouts are THAT important for your health! Your workouts are literally the Fountain of Youth for your cells. (Even older “aging” cells.) Among all the other benefits of exercise, short & intense workouts actually can boost the mitochondria in your cells, which are tin
I’ve got an ACTION-packed post for you today – and it has to do with making sure your body is ready for an action-packed life! And by action, I mean enjoying outdoor activities, having fun with family or friends, sports, adventures, and being able to EASILY go through your daily activities – with energy to spare! Having strong muscles makes each one of those things easier and can even improve your overall confidence.
PLUS having a good base of muscle actually benefits your o
Nerd alert! I’ve got some weird (but super interesting) science for you! As a coach, I’m always curious about the reasons why people stick with their routines, so whenever I get the chance, I ask them. Especially the ones who have been exercising and prioritizing their activity for decades. Almost every one of the active older people (70s, 80s, and beyond!) I talk to say they get in a workout most days of the week because it makes them feel better mentally. Have you ever work
What are you eating for your snacks and small meals? <== This is SUPER important! If you’re eating the wrong thing every 2-3 hours then it’s easy to gain weight quickly, rather than the result that you want ==> which is to drop fat and clothes sizes. Check out the following 3 ways to snack smarter, to keep you on track and burning fat all day long… Snack smarter tip #1: quit sugar
Sugar is a huge problem! Snack on sugar and you WILL gain weight. So when it comes to snacks, th
I want to talk about a “feel-good” topic that’s finally becoming a mainstream trend. It’s BODY POSITIVITY … which basically means loving your body right this very minute – without any ifs, ands, or buts. Because, frankly, your body is a miracle! It deserves your care and respect because it works so hard to support you each and every day. And one of the BEST things you can do to show your body that love and support is to MOVE it – regularly and intentionally. That’s why this m
Everybody’s talking about doing “detoxes” and “cleanses” … but what does that really MEAN, anyway? And is it even a real thing? I want to flip the script on that idea as we dive a little deeper into “cleaning it up” this month. I had a big shift about this a long time ago that completely changed my perspective. So … a lot of “detoxes” focus on eliminating toxins and getting rid of wastes that are in your body. Here’s the issue with that: Your body already has a complex and am
Hot topic alert today! It’s all about getting a GREAT NIGHT OF SLEEP. One of the top things that can get in the way of your fat loss and fitness results … is getting enough quality sleep. It can affect your mood, stress, appetite, and recovery … among many other things! In keeping with our “clean it up” approach to sleep, I want to talk about simple upgrades you can make to streamline your nighttime routine that can actually help you fall asleep faster and stay asleep longer!
What if you ate better for the next 30 days? How much would your weight decrease? How would you feel? Let’s give it a go… Step #1: Clean the junk out.
Step one is simple: get rid of all the junk food that currently resides in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Junk food is stuff that is high in empty calories and low in nutritional value. Step #2: Stock Up on healthy food.
Go to the store and stoc
I just HAD to share this with you, because when I read this, it completely blew my mind. Have you ever … Attended a virtual meeting while you scrolled your phone for the latest headlines (or, ahem, checked your social media notifications)? Juggled two work projects at the exact same time because you thought you could do them in half the time? Listened to a training/course/book while folding the laundry, cooking a meal, and/or caring for a family member? Checked your email or
Here’s a problem that affects a LOT of people … a lack of energy! Before the pandemic, the number of people who said they often felt tired was around 43% … and during the pandemic that number shot up to 60%. In keeping with our “clean it up” theme this month, I thought it would be helpful to list some things you can do to cut out a few sneaky drains on your energy. Because the truth is, many everyday habits can actually leave you feeling tired. 10 Things Draining Your Energy
Most people believe a bunch of lies about lifting weights, and it’s making them fat. The truth is that strength training is one of the absolute best things you can do for your health and appearance. Hopefully you don’t believe any of these lies… Lie #1 Muscle Turns Into Fat Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. Muscle tissue is muscle tissue. Fat tissue is fat tissue. One
Let’s talk about a topic a lot of people feel uncomfortable talking about: DIGESTION. When it’s working great, life is GOOD! And when it’s not, well … you can feel bloated, gassy, sluggish, and just plain BLAH. Lots of factors can affect your digestion – including getting OLDER. Research shows that about 40% of older adults have at least one age-related digestive problem every year! That includes constipation … reflux … sensitivities to certain foods … ulcers … polyps … and m
Can you believe that we’re turning the corner into June!? This is the perfect time to check in on how you’re doing with your 2021 goals for the year. Are you where you’d hoped you’d be in terms of your progress … or are those goals a distant memory? As we’ve taken a deep dive into aging this month, it can be pretty eye-opening to realize that your goals are about SO MUCH MORE than what size jeans you’re wearing. Don’t get me wrong. There’s absolutely nothing wrong with having
Have your weight loss results stopped? Or never got started? Before you blame a fitness plateau for your lack of results let’s take a hard look at the following: 1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold y
Weird question for you … When was the last time you got together with friends or family and had some fun?! I wanted to ask because there’s important research I was reading about that shows that social time can help you live longer. First, a little background. You know stress isn’t good for you, right? That includes feeling lonely and disconnected. Well, research shows that chronic stress impacts you right down to the cellular level, making you more susceptible to dangerous ch
Your habits say a lot about who you are. Confucius said, “Men’s natures are alike; it is their habits that separate them.” John Dryden added, “We first make our habits, and then our habits make us.” And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.” It’s pretty clear that the habits you adopt will shape who you are. What are your habits? Do you eat the same thing for lunch, go through the same exercise routine, and fall in
Have you ever heard that saying, “It’s not just the years in your life, but the life in your years”? I have an eye-opening and fun “what if” exercise for you today to bring that saying to life – YOUR life! It harnesses the power of visualization to help MOTIVATE and INSPIRE you! Start here: Imagine you can fast-forward to the age of 75, when you’re spending a day at the beach (yay, you!). What are you doing while you’re at the beach? Are you fishing … body surfing ... swimmin
I have a little assignment for you today that might lead you to a delicious weekend project! Go into your kitchen and look inside your pantry ... and then open up your fridge and take a look in there, too. What’s inside can make a BIG difference in how you age. A lot of times people talk about what you SHOULDN’T eat – like sugar, processed foods, etc. – because they are linked with a higher risk of disease. BUT there are actually foods that help FIGHT a major factor in aging.
This month we’re taking a deep dive into a BILLION-dollar topic. No, that is not a typo! It’s all about staying healthy as you age. This year, across the world people will spend $62 billion on anti-aging efforts. That’s one of those numbers that is so big, it’s hard to imagine, am I right? But imagine this: you don’t have to break the bank in order to be healthy at EVERY age. Your health & wellness is like your retirement account. The consistent investments you make NOW – by