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6 Reasons to Take More Vacations for Better Health
You probably don’t need another reason to take a vacation…😉 But as it turns out, vacations are...
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Do this every morning and watch things change!
Want to know a trick to help that’ll help you feel more grounded and focused on your goals? It's...
I don’t do this enough, either…
No one wants to hear this, but making major changes in your health and fitness takes time. That...
It’s time to set some rules…
If you don’t have a list of NON-NEGOTIABLES you could be missing out on one of your best tools for...
The “military method” to fall asleep fast
Ever thought about how soldiers manage to sleep amidst the stress and danger of a warzone?The...
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8 reasons to work out that AREN’T weight loss
A while ago I conducted a non-scientific (but still eye-opening!) poll. I asked a bunch of people who had a regular workout routine WHY they exercised.A lot of these people were in their 60s, 70s, and beyond, and most of them had been working out for decades.
5 ways to show your heart some love
Can I blow your mind for a second? Do you have a tennis ball nearby? Grab that tennis ball and give it a hard squeeze. That’s about the same amount of force your heart uses to pump blood through your body…
You start losing this at 30…
I probably don’t have to ask you if you’ve ever thought about “losing weight” or “burning fat” — but how often do you think about building muscle? Most people don’t give their muscles much thought until they go to pick up something heavy or put on a bathing suit.
8 Real-Life Habits to Become More Resilient
We’ve been talking a lot about resilience and taking personal responsibility for our health and fitness this month. Today, we’re going to get REAL on the mindset, habits, and actions you can take to become more resilient.
Let’s talk about the “S” word…
How many kinds of stress are you dealing with right now? (There are SIX major types of it.) Stress is like a double-edged sword for our health. In manageable doses, it can actually be good for you and boost your resilience.
The Truth about Willpower (it’s not what you think)
A lot of people ask me about willpower because they think they don’t have enough of it. Here’s what’s wild about that: it turns out, the fact that they think they don’t have enough willpower might be why they don’t have enough.
8 Ways to “Own it”
This month we’re focused on taking BIG ACTION toward our goals by doubling down on the one thing that will help you move the needle forward in a BIG WAY…
What people get wrong about “mental toughness”
There’s a trait that separates people who reach their goals from those who struggle. It’s not talent, luck, or genetics (although those things don’t hurt).
This lit a fire under me
The other day I was in the middle of a workout and listening to a podcast. A guest said something to the effect of: “Change is going to happen no matter what. It’s up to YOU to decide whether that change is progress.”
5 ways to get more veggies in your life
Here’s a fact: even if you love veggies, it can be hard to get the required amount (2 to 3 cups a day) and that’s a shame, because veggies are packed with vitamins, minerals, and plant compounds that your body needs to function at its very best.
Have you ever said this?
Here’s a trap almost everyone has fallen into at one point or another… Have you ever heard yourself say (maybe only to yourself) “When [insert anything you are waiting/hoping for] happens, I’ll start focusing more on my fitness/health”?
What stands between you and your goals?
This month we’re tackling a big topic: getting rid of what’s standing between you and your goals. This could be what you put in your body … what you focus on with your thoughts and beliefs … and anything else that’s cluttering up your fitness journey.
Is invisible fat hurting your health?
Today’s focus is a biggie because even though you can’t see it, it can have a major effect on your health… And that’s belly fat. There are two basic kinds of belly fat …
In the middle of a hard workout, what do you do?
Here’s a sneaky secret about both of those scenarios that very few coaches are willing to talk about… Making changes – even healthy changes — can be HARD sometimes. It’s because you’re moving out of your comfort zone … which is a good thing!
3 Relaxing Hip Opening Stretches
I’ve got a feel-good post for you today …. because it’s packed with THREE stretches that will open up your hips from every direction! These all feel GREAT while you’re doing them, and they’re perfect for the next time you’re watching TV or want to unwind after work.
I’m going to get a little personal here…
We’re getting a little personal today, but we can’t talk about core strength without today’s topic: digestion! You might not realize it, but your posture (and core strength) have a HUGE impact on how you digest your food.
Does your butt have “amnesia”?
When you think about “core strength” … what do you think of? Six-pack abs? A flat tummy? A tiny waist? Think again! This month we’re diving into all things CORE — and I think you’ll be wildly surprised at just how much your core strength affects your overall health…
6 Tips to Speed up your Meal Prep and Save Money!
You know that feeling when you have a project hanging over your head and you just can’t get it started… But once you get it going, you wonder why you dreaded it so much? Meal prepping can feel that exact same way!
Top 10 foods to show your heart some love ❤️
I’ve got some great info today to help you show your heart some love! Most of the time when it comes to health and fitness, we talk about what NOT to eat. Today I’m flipping that and focusing on WHAT to eat to help lower your LDL (aka “bad” or “lousy”) cholesterol.
10,000 Steps
Taken a walk today? If not, you may want to pay close attention to this. You might have heard that 10,000 steps is a MUST for optimal health…
How to meal prep if you hate leftovers
Tell me if you can relate… A lot of people tell me one of the reasons they don’t meal prep is because either they or someone in their home won’t eat leftovers. Understandable!
Build your motivation muscle
I get asked all the time: “How do you stay so motivated?” Fact: I don’t! …. So I work at it! Motivation is like a muscle – the more you flex it, the stronger it becomes.
What to do when you slip up
I’ve got a quick post today with a very simple message…. Keep going! If you’re struggling right now with your goals, it’s NORMAL.
The simple way to reach your goals
I’ve got a tip for you that’s so simple it will blow your mind and make you think “dad joke”.
Want to know the secret to reaching your goals? It’s setting goals that you can reach. I know that sounds like a no-brainer, but hear me out.
This trap kills your goals
You know I like to focus on the positive, right? Well, I’m about to tell you how NOT to reach your goals this year. Because there’s one big mistake you can make that can push you into a HUGE trap – and you’ll end up feeling frustrated, burned out, and like a quitter.
How to make your goals stick in 2023
Ready to make some serious progress on your goals in 2023?
I’ve got an exercise that’ll help in a BIG way. Ready? Let’s get into it!
Make time for YOU (starting today)
Do me (and yourself) a favor! Take a sec and relax your shoulders and your jaw. Right now!
Then, draw in a nice slow breath … and feel those muscles relax even MORE.
12 Days of Fitmas Workout Inside!
It’s one of the most anticipated emails of the year … because it’s got all of the details for this year’s 12 Days of Fitmas Workout! This is a special holiday workout that will fire up your metabolism and help keep you on track with your goals.
Your holiday survival checklist is inside
It’s not just you — a study by Healthline found that when it comes to health and finances, not only do 44% of people think the holidays are “somewhat stressful” and 18% of them classified them as “very stressful”!
When they drank this shake, surprise!
Did you know that how we think about what we eat – i.e., “healthy” or “diet” or “low cal” “small portion” or “large portion” – can actually play a role in how hungry we get?
7 Thanksgiving swaps that’ll come in handy today…
As the holidays are now in full swing, in order to help you celebrate but STILL stay on track with your goals …
I’ve got a quick list of healthy swaps – and my #1 swap might even come in handy today!
Future you will thank you for this
Over the years, I’ve had tons of clients tell me they were going to take the holidays off from their workouts and they’d see me again in January. And then in January, they said they wished they hadn’t taken the break!
They felt like they were starting over again.
Will this unlock your results?
I came across a pretty cool study I wanted to share with you because it’s really important this time of year.
The study was published in the Journal of Health Communication. In it, researchers tracked 704 people in an online weight-loss program.
How to finish 2022 strong…
Can you imagine making major progress on your top fitness goal in the next 8 weeks? …there are only 8 weeks left in 2022 … Which means now is the best time to make that happen!
Confession: I *almost* skipped my workout
I’ve got a big confession for you today … and yes, this happens to coaches, too. The other day I was NOT FEELING my workout. I don’t know why… but I was dreading it.
The surprising advice I gave my crazy busy client
The other day I met with a client who was SO frustrated because it felt like everything in her life was working against her goals. She has a demanding job … her family life is hectic … AND she is taking on some new responsibilities with her aging parents. “There is absolutely no time for ME,” she told me.
Natural anxiety relief
Did you know that reports of anxiety are up 25% over the past couple of years? I personally think this number is low since anxiety shows up in different ways for different people … and it’s not always easy to recognize it as anxiety.
Are you stronger than this?
Has this ever happened to you before? You’re planning to work out after work… but right when it’s time to leave, you start to think….You’re too tired…The weather is too cold/hot/nice/cruddy…You’re hungry…You have too much to do…You’re stressed….You’re not sure what workout to do…You really just want to watch something on Netflix, etc.
How to follow the 80/20 plan
Have you ever heard of the 80/20 rule? It can apply to just about everything in your life … including your health and fitness. It’s an idea that works for a LOT of people. Not only does it get them out of the “all-or-nothing” mindset with food and health – but it’s also really simple.
You have to run this long to burn off pizza
A few years ago I remember seeing a chart of “burpee equivalents” for food. Do you remember it? A cookie = 141 burpees, a small meatball sub = 402 burpees, a Big Mac = 506 burpees…
7 veggies & fruits for better performance
Do you love “hacks” when it comes to fitness and health? I know I do! Well, these fruits and veggies below can help power up your workouts and recovery in a big way …And I bet the next time you see them in the grocery store, you’ll look at them in a whole new light!
Only 1 out of 10 people do this…
Shocking stat! Only 1 out of every 10 people eat enough of this food group … Even though these foods help keep your heart healthy … your skin glowing … your energy high … your hormones balanced … and your tummy happy.
Take this Healthy Habits Quiz
Raise your hand if you love a “how am I doing?” quiz. (I know I love them!) I’ve got a little fitness & health self-audit for you today to help keep you on track with your healthy habits. This can be a good self-check to see if you need to double down on your healthy habits after the past few months.
Just 5 minutes can change everything
Do you know one of the TOP reasons people have for NOT being able to commit to a regular fitness routine?
It’s because they say they “don’t have enough time.” So I’m going to break down some ways you can find that time!
Unlock Better Performance
Controversial topic ahead! It includes the “D” word – detox!!! BUT … it’s different than you think. What if instead of talking about “detoxing” the body, we “detoxed” what we put in, on, and around our bodies? (NOTE: This is also known as living a healthy lifestyle!)
6 types of stress (results killer)
Do you remember Whac-A-Mole? You know, the arcade game where a mole keeps popping up in unpredictable spots and it’s your job to smack it on the head? Well, that’s kind of like how stress works.
How’s Your Sleep?
When my clients are struggling in almost any area of their fitness there’s one question at the top of my list to help figure out what’s going on. “How’s your sleep?” Getting your sleep habits under control is a super important “basic” that will help skyrocket your results.
Meal Prep Superfood Bowl Recipe
Your new favorite meal prep recipe is here! This Superfood Bowl comes together fast using
Your top secret saboteur
Lately I’ve been talking about next-level steps you can take to boost your results … and today’s post might just be about the most important step. It affects almost every action you take and every decision you make.
My top nutrition hack
It’s nutrition hack day … and I’ve got a tip that will give you a major payoff both right now and into the future. But first, I need to start with a big question…. When you sit down to eat, do you pay attention to your food and how your body feels while you’re eating?