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What to order at the drive-thru window
Has this ever happened to you? You’re on a road trip, or with family or friends, or maybe it’s a work trip
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Your Power List
It turns out a simple to-do list is a POWERFUL science-backed tool in helping to get things done… and also in reducing stress.
When do you start your day?
What if instead of thinking of your day starting when you WAKE UP in the morning… You flipped it so that your day begins when you go to bed at night?
I didn’t feel like working out
You know those days when you finally leave work… and the LAST thing you want to do is hit the gym, cook dinner, and tackle your never-ending to-do list?
What you DON’T want can help you move closer to what you DO Want
You’ve heard (probably many times) how important it is to focus on what you WANT but it’s also important to acknowledge what you DON’T want because that can also be a huge motivator.
Looking for something special?
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?
Rate Your Eating Skills
If you had to grade yourself today – right now! – on your eating and nutrition skills, would you get an A, B, C … or …?(haha: I’m talking about “healthy” eating here, for the record.)Most of us think of eating/nutrition as something we should just automatically KNOW about … or we even label them as virtues.
This fad doesn’t work
Heads up, I’ve got some controversial news for you today – but hang with me! “Moderation” is one of the biggest buzzwords in wellness right now. But guess what? It doesn’t work …Because almost everyone does it wrong. The fact is, what looks like “moderation” to one person might be something completely different for someone else. For food, your definition of “moderate” can depend on what you grew up eating, your current eating habits, or even your mood.
Are you a stress eater? Or meal skipper?
If you’ve ever had a stressful day (or year!) that affected your eating habits, you are NOT alone. In a study, more than 75% of adults said that stress played a role in their eating during the past month. This included overeating, eating junk foods, or not eating. Many of them said it happened weekly. They also said it made them feel sluggish, lazy, disappointed in themselves, and/or irritable.
Your 4 Pillars of Health and Wellness
Last week I posted about jumping off the health/fitness/weight loss/etc. rollercoaster and finding a plan that works for YOU and your life! Doesn’t it just feel good when you get into a groove that you can actually stick with? (If you haven’t yet, hang with me, I’ve got a helpful tip for you below.) It’s a little mindset/organizing hack … And it’s something to think about when you get sidetracked, overwhelmed, or aren’t sure what to do next.
When you’re tired of feeling tired
Have you ever been here before? Something sparked you to set a new fitness goal that you were REALLY excited about. Maybe you stepped on the scale after the holidays, had a big event coming up (reunion, wedding, vacation, etc.), were unhappy with the results from your latest doctor’s visit, watched an inspiring movie, were wowed by someone else’s transformation, or even had some kind of wake-up call…
Finding your tribe
Most of the time in my emails I try not to talk about the crazy roller coaster ride we’ve been on over the past couple of years. I mean, I’m more than ready to move onward and upward! Aren’t you? But there’s a super important lesson we have all learned. It’s about how much we need COMMUNITY … CONNECTION … and SOCIAL SUPPORT.
The #1 enemy of your goals
If you could call out the #1 enemy of your goals, what would it be? There are so many to choose from:
Not having enough time, Lack of support, Not knowing what to do, Your genetics, Pizza…
The list goes on and on!
Your new favorite cookie recipe
Are you a fan of no-bake cookies? Soooo good!But have you ever seen the original recipe? Talk about fat and sugar bombs … whoa!Not anymore … I’ve got a healthified version for you that’s a lot less sugar, and – bonus – it’s loaded with fiber and antioxidants.
Setting realistic goals
Every once in a while I get a panicked email or call from someone who wants to “lower their cholesterol down x points before their next doctor’s appointment a month from now“ or “get ready for a marathon in two months”. Don’t get me wrong: Those are all important goals … but they absolutely are not possible (at least in a healthy and sustainable way) in only a month or two!
Upscale sandwich shop recipe inside…
Ever eaten at a gourmet sandwich shop and tried something new … and was BLOWN AWAY by the deliciousness?!Well, I’ve got a recipe for you today that’s based on one of those sandwiches. I’m drooling just thinking about it. It’s crunchy (the toasted bread) … creamy (the avocado & hummus) … and tangy (the sauerkraut).
The right way to work out for energy
One of the top reasons people tell me they skip their workouts (or don’t work out at all!) – is because they don’t have the energy. Here’s a mind-blower for you: one of the best & easiest ways to get more energy fast is to WORK OUT.
The minimum effective dose
Controversy alert! I’m going to say something you won’t hear from a lot of coaches.I hope it gets you fired up – especially if you’ve been struggling. I know you’re busy juggling a ton of day-to-day responsibilities …
Your Personal Energy Crisis
Did you know we are in a personal energy crisis? Studies show that most adults feel tired at least three days a week, and some of us even feel tired every day. I’m going to be focusing a lot this month on how you can actually CREATE more personal energy.