I wanted to share a ‘Mental Monday Wellness’ tip to help you with the, often times, difficult Monday focus. If you are like me, you wake up and your brain wants to run down the tracks in a bunch of different directions causing chaos, stress, and that lovely feeling of being overwhelmed first thing on…
My goal for you is to help create your healthy lifestyle. So I’d like to focus on immune system boosting and nutrition to stay healthy and fight colds, flu, and virus, etc. Your immune system is your most important Armor and greatest defense against the evil germs. The amount of nutrition and supplement information out there is extensive, which can be…
As we are fast approaching summer, there are lots of things going on which throw us off schedule and maybe out of our healthy routine. Here are three tips to stay on, or start, to focus on your health. 1) Make time for YOU! – with camps, driving, work, etc. we often forget about ourselves or we…
One of the biggest keys to success with health and fitness is to celebrate your wins. We spend too much time criticizing ourselves, or not feeling good enough because things aren’t perfect, or we live in a constant state of “should have”. This keeps you small, possibly unhappy, and certainly not moving toward your goals.…
Our bodies seem to like equilibrium. If we’re stuck on a number on the scale, our bodies seem to like that. If we’re stuck on a strength number in the gym – a 135-pound bench press, for example – our bodies seem to thrive in that state of inertia. Our bodies seem to dislike change.…
You may have heard about the “mind-body connection,” but what does that really mean? In a nutshell, our beliefs create feelings, which lead to actions, which produce results. How would that work with fitness? Let’s say that somewhere along the way, someone told you something like, “You’re joining a gym again? You’ve done that a…
I love when the clocks spring forward and we get more daylight at the end of the day, but these first few days can hurt a little. I even made sure I went to bed at my normal bedtime when the clocks changed, about 9:45 (lights out by 10:00) even though it still felt like…
Taking decisive action can be exhilarating. It turns out, the opposite is also true. Procrastinating can be debilitating. I’m much more creative, productive and successful when I stop dwelling on things, stop putting off uncomfortable decisions, and just take action. Do it. And don’t look back. A good friend of mine told me this very…
No matter what it is, we tend to get into ruts. And we have a tendency to do things the way we’ve always done them. Why? “Because that’s how I’ve always done it.” Trust me when I tell you, “how I’ve always done it” is the kiss of death. I know, because I’ve said this…
Swimsuit Season!! Trust me, I can hear the groans from here … Swimsuit season? Those are perhaps the two words in the English language that elicit the most anxiety other than perhaps “death” and “taxes.” And as I’m sure you agree, we’ve been taxed to the max over the past two years, and unfortunately, the…
People ask me all the time what they should begin doing in order to improve how their body looks and feels. I always tell them the same thing “One thing.” “What thing?” they ask. And the truth is … it almost doesn’t matter. Really, it depends on each person which ONE thing will motivate, inspire, and keep…
So this Tuesday was 2/2/22 and if you’re reading this email, I’m guessing that the world didn’t end. The sun came up, and it went down. A lot of people got married. Apparently, 2/2/22 will go down as one of the most popular days in history to tie the knot. Where am I going with…
Have you said this before, or even recently. Seems like I hear it more now than ever. I think it’s all the “stuff” we have been pushing through in the past year. Is that an excuse? No. It’s just an observation. Whether it’s fitness clients, friends, or family, I hear the same thing… I’m just…
One of the biggest mental shifts I have ever made when it came to making better decisions and ultimately working toward my Ideal health, fitness, weight, and lifestyle was substituting one four-letter word for another. Instead of thinking: ‘Should I spend my time doing this, I switched to thinking — ‘Should I spend my life doing this.’ See, sometimes…
Friday!! Woooo Hooo! You worked hard this week, you exercised hard, and you managed your house, family, and yourself. Also it’s Super Bowl weekend. So It’s time to totally let loose, relax, and indulge – Right? Well, not exactly. If you want to maintain all the progress from your hard work of exercise, clean eating,…
January has come and gone, and so have most people’s New Year’s Resolutions. The year usually begins with a flurry of activity … new workouts, a new diet, and a fresh start. And by the time February arrives, most of us have run out of gas (and motivation) and fallen back into our old habits.…
Do you ever find yourself saying something along the lines of I’ll be _____ when [sometime in the future when all the stars align or when you achieve a certain result]? Let me give you some examples: I’ll be happy when I lose this excess weight. I’ll be more confident when I find the man…
I love the start of a new month because it’s an opportunity to get a fresh start. January is over, and that means lots of people who started the New Year with the best intentions have already given up on their exercise program. That’s not you, right? Even if it is, you and you ALONE…
You know the expression, “the only person who can stop you is YOU?” It’s so true. A mind is a goal-achieving machine. It will produce actions and outcomes that are always 100% aligned with our beliefs. Yes, you read that right: ALWAYS. So, if you hear yourself saying: “Losing weight is difficult,” then losing weight…
The name of the game as we get older is to continue being able to do all the things we love to do without pain or injury. Personally, I’m turning 55 this year and look better than in my 40’s, and actually as fit as I need to be, and feel overall good. Do I…
Yes it’s true: You can lose weight without diet or exercise. Is it my recommendation? No. I believe the trifecta of health is an activity for mental, emotional, and physical. But sometimes training isn’t feasible and my clients still want to lose weight or just get started slowly. And that’s Ok. So in response to…
Have you ever gotten injured doing an exercise and heard your doctor say, “Well, don’t do that exercise anymore?” There’s a better answer. For coaches like me, it’s important to ask the right questions in order to get the right answer. Instead of focusing on the exercise, you were doing when you felt a pull…
In these crazy times, it’s important to understand a critical concept that could mean the difference between sticking with your fitness plan in the New Year and giving up. It’s your capacity. What’s your capacity? Your capacity is how much stress (i.e. load) your body can endure in a given day before pain and injury…
Those who have kids (or if you remember being that kid) surely remember the cadence coming from the back seat on those driving vacations. “Are we there yet?” Kind of ironic that we, as adults, now ask ourselves the same annoying question when it comes to our fitness goals. Let me give you an example.…
So much has changed in the past couple of years. But let’s not lose sight of 3 things that WON’T change: 1 – Self-Care is Non-Negotiable: Many of us burn ourselves out taking care of everyone else but forget about ourselves. Remember, you can’t pour from an empty cup. Think about what they say when…
Have you felt “overwhelmed” anytime in the past month? I certainly have. With the holidays, new virus protocols, business growth, family needs, etc. We all get it. So, when I’ve worked with clients who seemed overwhelmed or truly had a lot on their plate, my best piece of advice has always been: ‘Focus on 1…
Are you starting this year like many of my friends, clients, and even me a bit? Slow to start and get yourself motivated? To be successful right now, it’s important not to overcomplicate things. Simpler is always better. As we begin a new year, here are 5 things to think about that will help you…
Ah yes, a new year … 2022. Or is it just a rewind of 2021? You get to decide. With COVID cases spiking again in many areas, a lot of people are starting to hit the “wall” with quarantine, restrictions, and things being different than they were before. To which you might say, “starting to?”…
For those who celebrate, I hope you are having a wonderful Christmas season and winding down for some R&R. Hopefully, you are enjoying some family time and treats. With a new year right around the corner, I wanted to take a couple of minutes today to discuss one of my favorite topics: snacking. But not…
Most people lately are focused on the weight-loss benefits of exercise which is of course a huge benefit. But its impact on our overall health might be even more important. From a write-up in the New York Times: “A recent study, which analyzed the results of hundreds of previous studies of weight loss and workouts in…
This is something that’s been on my mind for a while, but have struggled to put it into words. Today, I decided to take my own advice and be a ‘do-er’ and not stay stuck in the frozen mode of doing nothing. I told myself, as I would with my clients and family, to stop…
One of the biggest mistakes I see people make with their health and fitness is getting stuck in consumption mode. Watching another webinar. Scrolling through Instagram for more exercise videos. Seeking motivation from external sources, instead of from within or the people already in your network. I’m guilty of this myself. When I get stuck…
Have you ever watched the movie called “Friday Night Lights”? It’s a drama about a high school football team in Texas, but it’s about so much more than football. It’s about the coach of the Dillon Panthers, Eric Taylor, his wife, Tami, and their growing family. It’s about Coach Taylor’s former star quarterback, Jason Street, who was…
Is it possible to feel 10 years younger? Without a doubt YES!! Several research studies have shown that 50% of ALL DISEASE can be completely avoided when you exercise and eat supportively. Also, 70% of your body can stay the same from your 40s and 50s on. Your hair may turn grey and your skin may wrinkle. But…
Holiday season. Whether you celebrate Christmas or not, Santa Claus is coming to town and every year I think, “Dang, St. Nick. Exercise much?” I mean, the guy works one day a year! What’s his excuse for not losing weight? Unless he’s the opposite of the rest of us. Maybe the flurry of activity…
We’re in the home stretch of 2021, and before we know it we’ll be ringing in the New Year. Let me ask: If we were having this conversation one year from now, what would be an outcome with your health and fitness that you’d be really proud of? Something that would be a huge win…
This past weekend was Thanksgiving here in the States, and I hope that you had as delicious a feast as I did. Yep, I ate too much. And nope, I’m not going to beat myself up about it. I’m also not going to let Thanksgiving turn into a two-week holiday. It’s OK to celebrate and indulge, but…
Its the time of year when we focus on our family gatherings, good times, gratitude, and of course – Turkey. It’s also one of my favorite times to write a newsletter about the “dreaded turkey nap”. Is it real or just the poor scapegoat that gets blamed for the nap? Here is the quick and…
One of the most overlooked aspects of a true body and health transformation is Gratitude. In short, you need to be thankful for what you have and not regretful about what you don’t. Meaningful, long-term change ALWAYS happens with small victories, one at a time. One of our biggest focal points with IMpowered Fitness is to…
One of the most misunderstood aspects of a true body transformation is Consistency. It’s really quite simple (simple isn’t always easy, it’s just simple to follow). You have to show up. Every day. And take actions that lead you closer to your goals. I can’t tell you how many people get tripped up on this step.…
Self Sabotage can be a deep subject for many of us and is something that takes form in many ways. One of the ways I see people sabotage their fitness results is trying to be perfect. They go in with an overly aggressive plan, get frustrated when they can’t stick to it, and allow themselves to…
How many times in every day do you say “I am”? Today I wanted to share the depth and power of these two small words with you. Consider this: “I Am: Two of the most powerful words; for what you put after them shapes your reality.” – Gary Hensel Think about it. Do you often find…
There are a lot of different ways to define and measure success. The C & D student bringing her grades up to B’s & A’s is successful because she’s making progress towards her goal. The person showing up 3 times per week to work out, making better food choices, and starting to see the scale…
Do you have the magic power of gratitude? You may think of course I have gratitude, I’m thankful for things in my life. That’s Good. But what I’m talking about is the deep gratitude that creates unstoppable energy in you that radiates outward and changes your whole state of being. But Coach, everything stinks right now; I’m…
Every once in a while, it’s worth reviewing portion sizes. Most people smart enough to be reading this newsletter know the difference between healthy and unhealthy food options. Mind you, I never like to define them as “good” or “bad.” But there’s a difference between choosing whole, minimally processed foods, and junk. Even when you…
Have you ever thought, shouted, or been in that place where everything builds up and your stress level seems so high that you say “I can’t handle any more!” I know I have. Maybe even last week. Well, you are not alone! Every human being has a capacity for how much stress or “load” their…
Can you believe it’s almost the end of 2021? How are you feeling and looking? Are you on a good path mentally and physically or struggling? Have you had that conversation with yourself about the holiday season? The one about staying on track and not picking up another 10 pounds, or just throwing caution to…
I’ve written before about the “pause-button mentality” and how I’ve seen it ruin so many people’s fitness. You may have experienced this before: You’re in a groove, 3-4 workouts a week, on point with your meal prep, and then BAM. An all-nighter for work A sick kid or pet Vacation The holidays Since we can…
It’s pretty well known that the most successful (and highest-paid) athletes in the world spend hundreds of thousands of dollars a year investing in their bodies. Four-time NBA champion LeBron James spends $1.5 million a year on his body. Seattle Seahawks quarterback Russell Wilson revealed on Bill Simmons’ podcast recently that he spends more than…
I know you have heard the cliché, “failing to plan is planning to fail.” When it comes to our health and fitness, it’s so true. Each week consists of 7 days. 168 hours. Assuming we should be sleeping at least 7 hours/night (ahem), that leaves about 119 waking hours. Now, with all the responsibilities that we…
Have you heard this statement before? “Perfectionism is the enemy of progress.” So many times in life, we find ourselves waiting for the perfect time. And when it never comes (because there’s no such thing), we end up regretting the fact that we wasted the time that we had. When it comes to our fitness,…
October. It’s a fall season – time to gear up and plan for the final year countdown to finish strong It’s pumpkin spice season – yum It’s my Birthday Month – Yay me, still young and strong! ok still strong. 🙂 But most of all it’s Breast Cancer Awareness month. This one is personal for…
Results are a big deal when it comes to fitness. Well really, they matter for any of our life subjects. Work, homework, relationship efforts, sports, etc. Specifically for fitness, It’s why we take the time to workout, meal prep, and eat responsibly. It’s how we measure success. Whether that’s a number on the scale, your…
This post is quick and to the point. I’ve been having this conversation a lot lately with my adult clients, high schoolers, my flag football players, and yes, even my own self-chatter. It’s about comparing ourselves to someone else (in any topic of our lives). One of the worst things you can do is compare…
One mistake I see a lot of people make when starting a fitness plan is starting too fast. Now, don’t get me wrong, just getting started, in any fashion, is a huge accomplishment that should be celebrated! If you’ve taken the first step to prioritizing you and your health (self-care), you’re miles ahead of the folks…
At the beginning of September, I wrote about what it really means to get a “fresh start,” and offered some suggestions for how to get back into a fitness routine. I’m curious, how did it go for you? With the kids back in school and summer vacations over, are you where you’d like to be…
I had a longtime client in a training session recently, and she kept working after the bell rang and her full workout was done. “I need to make up for the week when I was on vacation and I couldn’t be here,” she said, in mid-burpee (extra burpees?). Now, while I appreciated the effort, I…
If you’re like me, you’ve grown tired of all the “National xxx Days” and “National _____ Days.” It seems like a day doesn’t go by without someone telling us it’s a day for something, or in some cases, many things. Supposedly, there are 1,500 “national [fill-in-the-blank] days” a year. There are only 365 days in…
I don’t want to oversimplify things but, OK, never mind – I’m going to oversimplify things. When a new client comes to me and asks why their shoulders hurt, I immediately begin exploring their upper back strength. Almost always, I can tell right away that their upper back is weak. Thus, their shoulders hurt because…
Over the years, we’ve found that people who start their fitness journey with a friend or partner have a lot more success. Let’s face it, staying motivated to work out can be hard. But having a workout buddy to hold you accountable and motivate you can make all the difference. I hear something like this…
Today’s post actually comes from one of my business coaches and mentors, Fred Zoeller (yes I have coaches too). This is a topic that I discuss in my client coaching sessions, life coaching, and even at home with my son and wife. I’m sure you can relate to how much this happens but maybe you…
If you’re like most people, you may have gone a bit overboard on your summer vacation and added a few unwanted pounds. And those pandemic pounds that were already sticking around longer than you’d hoped? Let’s not even go there. The question at hand is, what can we do to hit the reset button? What…
One of the rules I’ve been focusing on with my clients lately that’s really helped them reset their routine is simple, but easier said than done. Win Monday. Just win the day. We’ve allowed ourselves to be conditioned to dread Monday. We always talk about “Sunday Funday” and “Fri-Yay!” I don’t think I’ve ever heard…
I wanted to share with you this very relevant and one of the oldest sports clichés which have to do with which team has the “momentum.” It’s funny, the team that’s winning always seems to have the momentum. And the team that’s losing doesn’t have any at all. The only problem with this analysis is that…
I hear this a lot from people who are struggling with their fitness: “I’m not motivated to work out.” Hear me out on this: It turns out that motivation is a myth. That’s right, it doesn’t exist. At least not by itself. Motivation is not something that’s going to crash down from the sky like…
It’s Labor Day here in the good ol’ US of A, the symbolic end of summertime and the unofficial start of fall. I wanted to take a moment to thank you for allowing me to do something I love – coaching people I really enjoy on how to improve their lives, gain physical and mental strength and…
I hear a lot of people talking about wanting to get a “fresh start” with their fitness. But what does that really mean? In order for someone to “restart,” this implies that at some point along the way, they stopped. And while that’s not ideal, it happens. So if you’ve fallen out of your routine, it’s best…
I was inspired to write today about what I call “What’s Next Syndrome.” I was inspired by a client who always gets to the end of each section of her workout and then quickly says, “What’s next?” Now, on one hand, this is great. She’s eagerly anticipating getting to the next part of the workout.…
Did you happen to get outside early this morning? I did and it was actually a little chilly for a change which as we know signifies our season change. What’s your personal fitness and eating plan for the next couple of weeks? Do you have one? If I look at class and personal training attendance…
Summer is winding down for most of us, and we’re starting to think about sending the kids back to school and maybe going back to a more normal work schedule. Sure, there’s still uncertainty in the air — one of the few guarantees in life is that there will always be uncertainty — but I’m…
I’ve learned over my many years of life (personal and professional) that this one question is the basis for everything you and I want/desire. The difference between failure/success. What Has to Change? In my first conversation with a person who’s thinking about starting a fitness program with me, there are two key questions I like…
We Humans make tens of thousands of decisions every day. Some are bigger than others, but they all work the same way. We decide to do something, not do it, or do it in a half-assed way. We make decisions to eat or not to eat, and what to eat. We decide whether we’re going…
Mindset is a term that gets thrown around a lot, but what does it really mean? Is it even important? Not only is it important to have the right mindset in order to achieve your health and fitness goals, but it’s almost virtually impossible to achieve them without it. Your mindset is made up of…
Have you ever had a coach or trainer? Did you know there is a difference with the two? And certainly a difference in your results of not having one? Many people want to lose weight, feel better, fit in their clothes so they get a gym membership and just start lifting or jumping in classes…
Summer is coming to a fast close and many people are looking to fall to get a fresh start on feeling great, getting back into their clothes, and most of all getting back into a routine. There is so much to know when you’re first starting out or getting back to a new fitness routine.…
You likely already know that your attitude makes a huge difference in the success of your day. This daily success can be anything from a ‘to-do list to managing tricky relationships in your family or at work. One great way to give yourself an attitude bump is by acknowledging your daily or weekly wins. Why…
There are many benefits of exercise, such as weight loss, improved muscle tone, and boosted energy. Not to mention improving overall health and reducing the risk of lifestyle-related diseases. Did you know that exercise can improve the health and appearance of your skin and make you look more youthful? It’s true. Research has shown that…
Whenever someone wants to discuss joining us at Impowered Fitness, we always have a goal-setting discussion. Have you ever had one for yourself? This helps you with clarity of what you desire for yourself and defines your ‘why’ to help get and keep you motivated. We generally talk about your long-term and short-term goals. If…
With things opening up, vacations are back on the table for many of us. There’s something rejuvenating and therapeutic about getting away, and it’s one of the things I personally missed the most during the pandemic. It’s important to remember that going away doesn’t have to mean taking a complete vacation from your healthy lifestyle…
You’ve no doubt heard about the study of “The Biggest Loser” contestants showing that most regained nearly all the weight they’d lost on the show. Pretty discouraging, right? Actually, given the extreme diets and exercise protocols used on the show, it’s not surprising. And it’s why I’m very suspicious when someone comes to me and…
If you’re like most people, you may have slipped up with your nutrition over the weekend. It’s normal. It happens. But if this is a recurring pattern for you — enough that you’re troubled by it — then I’d like to share a short but effective exercise you can try to help get to…
If you’ve ever committed to starting an exercise or nutrition program, there were probably a few key factors that were motivating you to make a change. Right? Maybe you were fed up with your current situation — clothes not fitting, energy non-existent, a body you don’t recognize when you look in the mirror. Maybe (though, hopefully…
I had a client ask me an interesting question the other day: “What do you know about losing weight?” Talk about getting right to the point. “A lot,” I told her. And then I went over a few key components that support healthy weight loss like strength training, drinking plenty of water and getting plenty…
Today I want to share with you something I hear frequently from clients, and something you may have struggled with as well: “I’m eating clean, but I’m still not losing weight.” Let’s jump right in and discuss a few of the key reasons this may happen: — You may be eating the right kinds of foods,…
With restrictions being lifted and vaccines widely available, most families are able to think about heading out on a vacation again. Many of us are finally getting to see family members we were isolated from for almost a year and a half. And vacation traditions that were put on hold are, thankfully, back on the…
I hear this a lot from clients: They’re successful with their nutrition from Monday-Friday, but as soon as the weekend hits, all bets are off. Before they know it, a cheat meal becomes a cheat day, which becomes a cheat weekend. Booze, bread, fried foods, undoing all the progress they made during the week —especially…
I hear people say all the time that the one thing that’s holding them back from achieving their health and fitness goals is that they lack accountability. What does this mean? Accountability basically means you have someone checking in on you and making sure you’re doing what you said you were going to do. Although…
One of the biggest objections I hear from people who are thinking about starting a fitness program is, “I don’t have time.” I can empathize. I have a family and I’m a business owner, and I coach people all day long. I have my own health and body to take care of as best I…
I’m not sure most of us think of things this way, but today is really just your life in a nutshell. In fact, the average American lives about 27,500 days. If you’re 35, you may have fewer than 15,000 of them left. I’m not telling you this to be morbid or anything. I am telling…
One of the most overlooked aspects of a true body and health transformation is gratitude. In short, you need to be thankful for what you have, not regretful about what you don’t. We are so conditioned by society to think about what we don’t have that it’s easy to forget or even realize how positive and…
Have you noticed that most people do too much? Their lives are cluttered with unnecessary activities, busy work, an array of ‘crap’ that prevents them from doing what is important. They waste their most valuable commodity – time – responding to false urgency while ignoring the truly important. Sure, they’re super busy, but they’re not nearly as…
I wanted to share with you a statement that seems to hold true time after time. Maybe you can relate. If you’re looking to make a life-changing transformation, you can’t do it on your own. You need support. I know I do. Support from friends and family. Support from a knowledgeable coach who can provide…
Did you know that one of the most misunderstood aspects of a true body transformation is consistency? You have to show up. Every day. And take actions that lead you closer to your goals. It’s that simple ( simple is not easy, it’s just simple). I can’t tell you how many people get tripped up on this step.…
People come to me wanting to transform their bodies and health, and their view of what’s required to succeed is often pretty far from reality. Have you ever thought or said any of these? (no judgment here, I have certainly said these myself) “I need to stop eating carbs.” Or, “I need to work out…
Do you wonder some days “how can I be happy?” Have you ever caught yourself saying something like, “I’ll be happy when [fill in the blank] happens.”? For example, as a fitness professional, I can’t tell you how many times I’ve heard, “I’ll be happy when I reach my goal weight.” Or “I’ll be happy…
I’ve recently noticed something more than usual but still more times than I care to count. Does this sound familiar to you? Two people start a fitness program at about the same time. They have about the same body type and goals. Neither one has a clear advantage over the other. Yet one person gets…
In honor of Mental Health month, I wanted to share the lesser known and actually more beneficial parts of exercise with you. We all know that exercise can make you look better, help your clothes fit better and bring out your muscle tone. But one of the most important and underrated benefits of exercise is its…
If you are like many of us, then you may have a tendency to focus on the negative and ignore the positive. You are not alone. Sometimes, I fall into this trap, too. As a society we are always striving for more and setting high goals and expectations. That can create a mindset that doesn’t…
My good buddy and band expert Dave Schmitz, shared a great message today and I wanted to share it with you. He talked about focusing on “Behaviors vs Results”. I added a few comments a videos to help you. I think this is great advice to consider and will go a long way in developing…
Wouldn’t you agree that a new month is always an opportunity to start fresh? This is especially true in the springtime, and as we head toward summer. And it’s especially true this year, since hopefully, this summer will be different — and better — than last. Wow! June is already here and that means outdoor…
I believe you can learn lessons from anything in life. Now, I’m not a huge basketball fan but there is a great lesson here that we can apply to our fitness and health. Rasheed Wallace was one of the most entertaining basketball players of the modern era, and he coined the phrase, “ball don’t lie.” If…
We had a training session the other day with a client who’s been with us a few years, another who’s been with us a few months and another who was doing her very first workout with us. At the end of the workout, the woman who’s been with us a few months said to the…
I’m going to let you in on a little secret that seems obvious, but that many people forget: YOU are the CEO of your life. Let that sink in. By my own unscientific estimate, about 99% of the problems we have in our life come from one person, the one we see in the mirror.…
A client posted this the other day after proudly hitting another personal record in her morning training session and fitness wellness journey of dropping clothing sizes, and I thought it was worth sharing. “With so much negativity going on around us and across the world, my workout training (online and in person with coach) and nature…
Have you ever wondered why you try and try to accomplish something, only to have it not work every time? This could apply to fitness, dieting, relationships, career, etc. Sometimes it’s not the effort or the plan but our own MINDSET. Mindset is a learned behavior and habit. Think about someone very happy and successful…
I was just sitting in my office doing some writing, and I heard the unmistakable jingle of the ice cream truck. Surely, anyone who’s ever been alive remembers the exhilarating emotions that are prompted when the ice cream man rolls up with his jingle and refreshing treats (No I didn’t chase him down. I wanted to, but…
I wanted to share a Monday Mindset perspective with you to “IMpower” yourself with patience, kindness, self-love and self-care. And yes, these are massively powerful actions. Being powerful is not only about being physically strong, it’s about your attitude, the way you treat others, and the way you treat and talk to yourself. Power is…
Was yesterday a celebration day for you and your family? Often we have celebrations and tend to overeat “just a bit”. Know what I mean? How many times have you overconsumed and felt guilty afterward? Well, I’m here to tell you that you don’t need to feel guilty. But Coach, I crashed on my diet…
One of the most frequent comments or questions (depends on how my clients state it) is “Coach, I’m hungry all the time and I can’t stop eating or at least wanting to eat. What do I do?” Well, if you’ve started a weight loss plan or you’ve been on one before, then you know how…
Have you recently started, or ever started, a fitness program only to get discouraged early in the process when you don’t see the scale moving in the right direction? I have. In my mind I’m, still 25 and on fire, but my 50+ year old body says otherwise. Maybe like you, I expect to come…
Have you ever felt like you are all over the place with your health and fitness, workouts, eating, weight, etc.? If you have, you are in great company with tons of other successful people. Successful you say? But I’m all over the place. I understand. And that’s not necessarily a bad thing. Let’s see why. Let me…
Have you ever said “I don’t have time” when presented with an opportunity, task, change in life, new experience? I have. More times that I would like to realize. What this really comes down to is a convenient excuse. Straight up. That’s what it is. Could be uses for your kids, spouse, going to spend…
By now you probably realize that in most places, it was around a year ago this week when things started to change pretty dramatically. Shutdowns. Lockdowns. Suffering on a scale we’ve never seen before. I certainly didn’t prefer how COVID turned things upside-down over the past 12 months. But I’m pretty sure I changed for…
How could Tax day and your health be related? Well, not to bring you down, but tax day is coming up. At this time of year, most of us get our financial affairs in order, take stock of where we are, and examine what needs to change to improve our situation in the coming year.…
If you’ve been involved in health and fitness activities on any level at almost any time, chances are you’re familiar with the word “plateau.” Basically, when someone begins an exercise and nutrition program after a period of relative inactivity and less than supportive nutrition, the results tend to happen fairly quickly. Most people start feeling…
With so much of fitness shifting online, there are more overnight experts and Instagram gurus than ever before. It can be difficult at times to sift through all the nonsense and find real information that will actually help you achieve your goals. In the spirit of making sure you have accurate information that you can…
Have you ever said or thought, “I’ll be happy when [fill in the blank].”? The blank can be anything from: My debt is paid off My business/income reaches X level I start exercising I lose 20 pounds I get married I get divorced I have more time My kid(s) graduate I get a promotion/raise I…
In a few short days, it’ll be a new month, which prompted me to reflect a bit on what’s happened in the past 12 months. The world changed dramatically. You and/or your family may have been adversely affected by the pandemic, the ensuing shutdown, and the aftermath that we’re still experiencing. I’ve noticed one thing…
Has someone or something ever made you angry to the point where you hold on to it and can’t shake it? Have you found yourself running the story over and over in your head until your anger turns into resentment? Most of us have done this many times in our lives, it’s part of being…
Would you agree that the exciting part of any fitness journey is taking action and getting after it? Me too, but, It’s also where a lot of people get off track. I always say, when dreaming, think big. When taking action, think small. Don’t try to do too much all at once. It’s one of the…
In our last post we talked about the mind-body makeover which has 3 elements: • Identifying and Setting your Goals• Identifying your Action Plan• Improving your mindset Let’s expand on that today to arm you with the “how to set and achieve goals” part of this makeover. Once you have decided what areas you want or need…
I will bet that we can agree on 2020 being a year of eventful change, and it looks like 2021 is going to be just as eventful. Hopefully you are looking to make 2021 your best year yet as far as health and fitness. I wanted to help you with three key things to keep in…
Did you have a really challenging 2020 that knocked you out of your fitness routine? Does it feel like the right time to get back on track? But how coach? A lot has changed in the fitness world in the past 11 months. But a few things haven’t changed. – Getting stronger is the No. 1 thing…
Have you spent any time on the internet reading about fitness? If you have, you’d likely think that everyone who starts a fitness program quickly develops amazing muscle tone and six-pack abs pretty easily. After all, look at all those before-after pictures and success stories, amazing claims to massive weight loss or muscle gain in…
Today I wanted to be sure you are staying vigilant and prepared for when life swings at you with the intent to knock you down, throw you off your game, or just set you on the sidelines for a bit, especially when it comes to your health and fitness. Doesn’t it seem like you get…
I had a conversation with a client the other day, and she mentioned the number one reason she feels she’s gotten such great results. Did she find the perfect workout program? Well, I feel like my workout program is pretty great, but it wasn’t that. Did she find the perfect diet? I offer what I think…
Fridays! Woo-hoo! You worked hard this week, you exercised hard, you managed your house, family, yourself – it’s time to totally let loose, relax, and indulge, right? Well, not exactly. If you want to maintain all the progress from your hard work of exercise, clean eating, and good habits, I have a few tips for…
I wanted to share some insight with you from a buddy of mine, Doc John, who shares the same teachings as me in regards to creating and keeping habits to help you make lasting changes in your life. We all have particular habits: good, bad, neutral, and these habits shape us personally, professionally and affect…
I wanted to share with you a text I received this morning: “Drop 35 lbs in a month. Recommended by all the judges” Wow!!!! This is an attention getter. Right? Don’t be fooled. There is a link to click with this text but I did not touch it ( I hope you don’t click on…
Have you started exercising, running, yoga, walking and then asked this question, do I need to strength train too? This is a question I get more often than any other in speaking with people who are ready to start a fitness program. To this point, I was mailing a IMpowered Fit Band to a client…
Today I wanted to offer you some very effective tips, that are refreshingly NOT diet related, to help with weight management or weight loss. I recommend that you read through these then go back through again to see where you may benefit the most. And the most important step, put one of these steps in ACTION today.…
Today, I wanted to give you a quick and easy Super Shake recipe to support our protein discussion from a previous post. What’s a Super Shake? It’s an easy, convenient way to get a serving of protein and whatever other goodness you want to include! What benefits do you get from adding a shake to…
When you are dialing in your diet with the intent to get toned, lose weight or control diabetes, how often do you hear ‘lower your carbs, stop eating sugars’ etc.? All good but only focus on the sugars, right? Correct and needed, however, there is more to it for success and there is a magical powerful…
In my opinion, the fitness industry has done everyone a disservice by touting quick fixes, supposedly magical supplements, diet plans, and extreme exercise programs. The idea is, if you eat or take [fill in the blank], you’ll have the body of your dreams in [fill in the blank] amount of time. I actually got a…
Have you ever been overwhelmed with the whole weight loss-workout-healthy eating formula? I have. Sometimes it seems like too much for that day. When I’ve worked with clients who seemed overwhelmed or truly had a lot on their plate, my best piece of advice has always been, “Focus on 1 thing.’” Basically, when everything is…
Would you agree that much has changed in the past year? But there are always things in life that won’t change. I wanted to share 3 things that WON’T change: — Self-Care is Non-Negotiable: Many of us burn ourselves out taking care of everyone else but forget about ourselves. Remember, you can’t pour from an empty…
In this “new normal,” it’s more important than ever to not overcomplicate things. Simpler is always better. As we begin a new year, here are 5 things to think about that will help you not only avoid losing your strength, fitness and health, but make gains in every area. Hint: It’s not as complicated or difficult as you…
Did you know that an average Doctor only receives 19.6 hour of nutritional education in medical school? 19.6 hours, Seriously? Have you ever asked your doctor specific nutritional questions? What did she/he say? I like to ask questions, I’m an inquisitive guy. and I love the nutrition topic (my wife says I am annoying at the dr.’s office)…
Ah yes, a new year … 2021. Or is it just a rewind of 2020? You get to decide. It seems that a lot of people have hit the “wall” with quarantine, restrictions, and things being different than they were before. I get it. The circumstances haven’t been ideal. Working out is different now. Does that mean…
I am willing to bet that you and your family have been affected in some way by the covid-19 pandemic of 2020. Many of my clients, and others I have spoken with, have suffered, especially their diet and exercise routine. Is this you too? Well, you are not alone. Not even close. While on a…
Hopefully, you read the post with my Top Tips for starting off 2021 successfully Part 1. If not here is a quick summary: 1. Take Stock of 2020 – Take an honest look back at 2020 and assess what went well, what didn’t, and what you can improve on now.2. Finish Last Year’s Goals- Do you still have…
Have you started looking ahead to 2021 and decided that you want to start your New Year off on the right foot? Personally, I am because I want to make some changes this year. Personal, financial, with my clients, business, everything better this year. Not because of COVID but because I am striving for growth. It’s part…
Do you ever think to yourself, “I just need to burn off some of the extra calories I ate today? I feel yucky.” (An official fitness coach term). Given this time of year, you probably have at least thought about it, even if you didn’t get it done. There are tons of Christmas cookies at…
Have you ever struggled with weight gain, weight maintenance, or just feeling lousy from the way you eat during the holidays? I have! And so have most of my clients. We are all human and we love to eat. The holiday season can be especially hard for those looking to lose weight, or just to…
‘Tis the season to feel….overwhelmed! Can you relate? It’s all different this year but still things ‘need’ to get done. You know the feeling; Having to get everything all done today Buying gifts for friends but funds may be stretched Figuring out how to bake or even ‘If’ to bake this year Work wants more from…
It’s that time of year when many people start purging their closets to give away clothes that don’t fit and toys they don’t use. Basically getting rid of things that don’t serve a purpose for them any longer. Regardless of what you are purging, it’s just a good reminder for each of us to look at…
If you are like my family, your house may be filling with holiday cheer. Our family loves the holiday season so we decorate the house, bake cookies for neighbors, and watch holiday movies. This year we watched a couple of different versions of ‘A Christmas Carol’. You know, the one with Ebenezer Scrooge and Bob Cratchit? While…
You already know the holidays are extremely stressful. You’re already trying to eat right, maintain your exercise program; now, you’re adding shopping, and zooming into family functions (maybe?), and yes the COVID stress-How long with that last? It can be quite a drag on your time and your mental health. When this happens, you could be useless…
I know you are enjoying the holidays with family and friends (somewhat), which usually means more food, more drinks, and foods that you probably don’t eat on a normal basis during the year. It may also mean that it’s easier to overindulge, which often leads to weight gain. And this could derail your weight loss…
Confession time: I have a lot of clients I work with who are looking for one thing. And it’s not abs. It’s actually to have stronger glutes. Well, even more to the point, it’s a high, tight, round backside. Know what I’m talking about? Yes properly stated, a more defined back side. Something that simply looks good…
I was excited this year, as I am every year to write the “Survival Tips for Thanksgiving” eating post. Let’s start by dispelling a huge myth! Myth: Too much turkey at Thanksgiving causes you to be sleepy and lethargic.Truth: It’s the 3,000-4,000 calorie, High carbohydrate, high sugar, high-fat meal, consumed with alcohol, which puts your…
Here we are, smack in the middle of the holiday season. Even though it doesn’t feel the same, the stress is still there. Or maybe it’s even higher than it was before. Between the holidays and being in quarantine, you may feel like eating—and eating a lot. This is stress eating, plain and simple, and…
Thanksgiving week and Holiday cheer will always come up and tempt us with goodies everywhere; however, this doesn’t mean you need to lose site of your goals, momentum and focus. Thanksgiving is one day and I know you will enjoy good eats, family time, and some treats, but I also know you will be out being…
In a recent interview with Rachel Ray, Dr. Oz revealed the top foods he likes to eat to slow down the aging process. I’m sharing this because I agree with the good doctor on these (and I am doing my best to age gracefully). They not only slow the aging process (due to the vitamins,…
Well we are now officially into the holiday season! How are you feeling? Happy to be close to the end of 2020? Excited about the holiday cheer and joy? Or overwhelmed by work, family, cold-flu-COVID, finances, continued uncertainty etc.? I wanted to share with you 2 tips today to keep some perspective, regardless of how…
The old adage that “breakfast is the most important meal of the day’ isn’t necessarily set in stone. Some people do have success with intermittent fasting and other plans for weight loss. But, if you love your breakfast as much as I do, and you are trying to lose weight, your first meal of the day…
Are you carrying too many extra pounds from the past 7 months and want to lose weight fast? It is almost year-end, who wants the reminder of COVID pounds hanging on them in 2021? Not me! and Not you! If you search the internet for the drop weight fast diets, you know there is too much information…
Surely you already know that portion control, calorie management, and or reducing calories are all important if you are looking to lose weight. Right? You may also (hopefully) be adding a few of these also to move you in the right direction, like including more exercise or changing what you eat. And this will work,…
I was working with my coach Justin this week (yes every great coach has a great coach) and he shared this client story with me. It was impactful and relevant to many of the people who contact me and currently work with me for weight loss and health improvements. Please read through the whole conversation. …
I have some breaking news to share with you. Personal Coaches and trainers are NOT just for the rich and famous or for athletes. Personal Coaches are for everyone. Remember, when you hire us, you’re not just hiring someone with the gift for gab. You’re hiring someone who knows about fitness, health, mindset, and how the…
Have you ever judged yourself for lifting lighter weights? Do you believe that lifting heavy is the only way to see benefits? Think again. According to a new study, you can see the same benefits and changes in your body, by lifting lighter weights and this includes fitness bands. Although lighter weights are associated with…
It’s Monday again, how is your outlook today? Another day dragging into work, a bit stressed out that on where the time has gone, dreading the holiday season in the midst of the COVID restrictions. OR are you fired up to crush it at your job, looking for opportunity in the strange times that we…
After a long week, there is nothing better than relaxing over the weekend. You get to catch up with friends, do a little reading, and do some fun activities you may not be able to do during the week. But the weekends can also be a troublesome time for those looking to lose weight. During…
Do you feel like you are always giving something up to succeed? This could be in any area of your life. diets (#1 incorrect mindset), financial, health, relationships? I’ve had many coaching sessions over the years, and particularly this week, where clients commented that they felt like they were “giving up” some things to be…
Are you like most of us who have, or are still, seeking washboard abs? The elusive six-pack? The hourglass figure, or at least some definition around their midsection? Ok at least you want to be slimmer, trimmer, and stronger around the middle? This is where I am now and usually, this leads to a lot of…
No doubt you have been told you can’t have starchy carbs if you want to lose weight. The current fad diets are built around his premise. But should you cut them out completely? Or are some carbs better than others? Although some people will tell you that eating carbs is bad—and won’t help you lose weight—they…
Are you like me and a bunch of our clients/members and feel like time is flying by right now? You may be surprised that we are only weeks away from the dreaded ‘cold and flu’ season. …and this year is going to be extra-interesting… Myself and many of our members are ramping up our eating plan with higher…
I wanted to share a little bit of a mindset conversation that I had today with a friend of mine. He is one of the top Weight Watcher coaches in OC, a good friend, fitness client of mine, and an all-around great guy (I won’t tell you his name is Jason, just in case you…
Have you ever been in a discussion or wondered how to control your appetite? If you’ve started a weight loss plan, or you’ve been on one for quite some time, then you know how hard it may be to control hunger throughout the day. Hunger can happen for a number of reasons such as a…
Did you know that the average American doesn’t get enough fruit in their diet? …or veggies……or even essential fats…or vitamins… So why are people struggling to eat more fruit? Well, many of my clients are afraid they’re going to get fat. When I ask why, the answer is always – “…because fruit contains sugar”. And it’s been…
What’s on the shelves and in your face now? Discounted candy and tons of it. What’s next? November with holiday sugar treats warm goodness and Thanksgiving. And right after that December, the highest weight gain month of the year! This might be hard to hear, but you’re addicted to sugar. This could be the reason…
Have you ever used the strategy of cutting out a ton of calories to try and lose weight? It seems logical to cut super low and force your body to use stored calories to burn fat to get lean. But, did you know that it’s possible to eat too little? When you drop too low it…
How often do you hear people throw around the word “commitment”? I hear it quite a bit with my fitness and life coaching. Most of the time when people are talking about it there is a shrug or a nod of understanding but what is frequently missing is the action. And, commitment is definitely something that…
Have you ever seen body builders and fitness competitors and then wondered if you will get big bulky muscles from weight lifting? This is a great question and one that I have been asked a lot over the years. Especially by women who want to be fit, lose weight, or be generally conditioned as a lifestyle. Here’s the truth:…
Have you ever struggled when starting a new diet change for your health, or fat loss? I will tell you from many years of experience, both personal and with coaching clients, that getting started is the hardest thing you can do. In fact, many people who start (and stop) diet plans—don’t know where to begin…
I can’t tell you how many people I talk with who are caught up in having some different circumstances or the perfect timing BEFORE they start a fitness program or start a diet/eating plan change. Here are a few examples: – I need to lose weight before I workout– I need to adjust my schedule…
Are you one of the millions of people who are feeling more frustrated, bitter, and finding it easier to get upset and angry with how the world is these days? It’s totally understandable right now with the world in a seemingly massive state of transition. Pick an area in life that does not feel like its…
Are you trying to lose weight—but it’s not going as planned? It’s possible that you may be committing some common weight loss mistakes. This email is timely because we have been discussing ALL these points in our group classes and personal training this week because our clients are asking. The questions keep coming up so I thought I…
So here we are…late 2020 already, Wow! Coming out of summer, even though it’s still really hot and humid, kids are going back to school, one way or another, and your work may or may not be from home or a combo of both. No matter what it’s time to get back to a regular…
Did you know there are two different kinds of belly fat? For most people, about 90% of total body fat is subcutaneous. That’s a fancy way to say that it’s the soft, pinchable, “love handle, bra-strap, back of arm” type of fat that sits right underneath the skin. The other 10–15% is called intra-abdominal or visceral fat. This is…
As a personal trainer and wellness coach, I get asked a lot of questions. Will doing this help get rid of this? Why can’t I lose weight? What is the point of all this anyway? In order to make it easier for you, I have outlined the top 5 questions I get asked all the…
This year, good or bad, seems to be flying by faster than any other for me. What about you? Somebody even posted a picture this week with Christmas decorations from a store… oh my. I hope you are poised this weekend for relaxation, family time and regrouping for yourself if needed. No doubt you have…
I was thinking about the last 6 months or so and realized that they have been some of the most interesting I’ve ever experienced as a fitness business owner in both my personal fitness business and corporate wellness business. Human psychology is a fascinating subject in and of itself, but lately, it’s something that I’ve been…
You’re working out to get in shape. Maybe at home, the gym, over zoom? You want to tone up, get stronger, or even drop a few pounds. And whatever venue that works best for you is just the place for it. But: You may be making some mistakes that are limiting the gains you’re expecting to…
I wanted to share this one consistent coaching step that I give everyone. Whether losing weight, gaining strength, changing habits or mindset: Take small steps. There it is! The magic process. No really. It works and here is why. Over time every small step is compounded and added together to make a large impact. When you learn how to…
Did you know that your habits will dictate your success in life regardless of the topic? It could be career, fitness level, relationships, financial, total health etc. Have you examined or noticed your habits lately? Have they changed with our unique circumstances in life these days? Did they change for the good or not so…
Do you have time for a workout today? Yes, you do! One of my business coach/mentors shared some info with me about time management and I want to offer a couple of things to you to help you be successful in your day. No doubt you hear it or say it, “I don’t have time.”…
Did you know that Heart disease is the leading cause of death in both men and women in the United States? In fact, 1 in 4 deaths is attributed to heart disease in the country.That means that literally every 37 seconds, another heart fails in America! That’s a staggering statistic. Especially for one that we can…
Do you feel like you are doing all the right things to lose fat weight but it’s just not happening? This is far more common than you may think. I know you see people who look like they can just seemingly start a new diet and instantly drop weight. Maybe. But if we look at that closer,…
How many times in the last week or the past couple of months have you said out loud or thought to yourself: “I need to change (insert behavior or habit)”. Are you still saying it to yourself with nothing different happening or did you make the change? Change can be hard, but it’s not impossible. …
Do you look at yourself in the mirror and say “I am so tired of looking this way. I wish my belly was flat?” Ugh! I have been working out and studying fitness since I was 16 (that’s a long time). Still today one of the goals that I always dreamed about and struggled to…
Let’s say it’s Friday!!! Ya-hoo! Time to start relaxing, planning for your weekend, and getting in some needed rest and recovery time. What does this look like for you? 1 – Off work, but still active and staying close to the 80/20 quality food and diet plan? OR 2- Off work, off workouts, and off your eating plan? Sloth…
Do you feel like there is so much to know when you’re first starting out on a new fitness routine? That’s normal, most of us do. So, before you join a class, randomly grab any of the millions of YouTube workouts, or start a program at your home, here are 10 decisions you need to make to be…
No doubt you have experienced the ups and downs of confidence. I know I have and still do some days. Confidence can come and go with our circumstances, mood, life events, job, weight, the current state of affairs of our city or state, etc. You get the point. There are a number of ways we can discuss…
There is one thing I want you to feel comfortable with when starting off on your diet. It’s okay to fail. Normally, failing is not something that is encouraged, but for this, I feel it is. Dieting isn’t the easiest thing in the world to change. You’ve spent a number of years eating whatever you…
Have you ever decided you want to clean up your eating or diet, Google the “best diets” only to find 1,439, 220 results? Talk about an OMG moment. It’s intimidating how much information is out there and how do you know which to even read? Keto? Paleo? 40-30-30? Intermittent fasting? What?? So you ask……What is…
Do you ever wonder why we get “stuck”? We get stuck because we think and do the same things over and over and over. These become habits and those are hard to break. There is only one moment of change or transformation and that is when you change your thinking about an experience. When you look at a situation…
Do you have the magic power of Gratitude? You may think of course, I’m thankful for things in my life. Good. But what I’m talking about is the deep gratitude that creates unstoppable energy in you that radiates outward and changes your whole state of being. But Coach, everything stinks right now; kids don’t know…
You know that changing what you eat is 80% of what will make you successful. This is the answer to the frequently asked question: Which is better – diet or exercise? Actually you need both. but today is about the diet. In fact, your diet can do everything from helping you lose weight to strengthening your Immune system, to getting stronger and faster…
OK so, you’ve started an exercise/workout program… You’ve changed the way you eat to include healthier food choices, and you’ve followed the advice and the plan your trainer/coach has set for you. But, you’re not losing weight??? This is a very common concern and one that doesn’t have a very clear answer (I know that’s…
Every day we are getting bombarded with negativity. News, COVID updates, community issues, work, financial, etc.; and, we are getting hit from every source. Can you look at your Facebook or other media without seeing a rant, a negative post, something about death, or how horrible 2020 is? Not likely. I don’t know about you but…
Are you ready to take back your health and fitness from the COVID times? We’ve created this program to help our community, specifically for the people who are having trouble finding motivation, direction, not sure How to start, or just need some accountability to get it in gear! It’s only 7-Days. It’s complimentary, no cost to you…
If you were to Google “diet tips,” do you have any idea how many results you would get? Millions—billions even. And each topic may have conflicting advice. One might tell you low-carb is the best diet to follow—while another site says it will ruin your performance. Or one will tell you fat is evil—while another…
If you want to get closer to your goals, you need to understand that dieting is going to get you there faster. Let’s stop there!! The word diet to many people is scary, has old baggage of negative feelings or experiences. I get it. It does for me too. ‘Diet’ is actually just the word for the foods…
There is a myth going around that anyone can become a personal trainer. Since there are approximately 340,000 of them it seems this may have some validity. The reality is: Anyone can. There are plenty of weekend certifications or at-home study courses you can complete in as little as a weekend…so yes, anyone can become…
Today is Your Day. What will you do with it? A question many of us usually give little thought to on a regular basis. Besides, work, chores, kids, schooling, “to do’ list, etc. How often do you really think about the significance of your day? Consider this perspective… The average American lives about 27,500 days (approx. 75…
Have you ever set a goal of losing weight or getting in shape only to find yourself mowing down snacks, or slugging on the couch binge-watching a show while the day passes you by? Your goal of losing weight or getting in shape took a back seat to the sugary goodness or crispy salty crunch,…
I won’t start this with a “have you ever…” This post is more of a “how often do you…?” Today’s subject is Cravings. We all get them. Could be the late afternoon sweet tooth, the late night chips, or maybe ice cream while watching TV. I’m just like you; I get the hankering for a spoonful of…
Can you hear your mom yelling this at you as a kid? I sure can. My siblings and I grew up playing in the yard, ball in the streets, hide & seek outside at night. As we get older sometimes we forget how these simple times and fun with friends gave us so much happiness AND…
This question has come up a number of times just this week so I thought I would share with everyone. Q: Shouldn’t I just do more cardio to stay in shape? A: No. emphatically, NO! We don’t accept getting older, slower, and weaker anymore. That was a couple of generations ago. If you are like me, you…
If you are like most of us, you’ve probably recently seen, heard, or said things like: Somebody please hit the 2020 Reset Button 2020 has been canceled!! Everything went downhill after Kobe died I wish it could all go back to ‘normal’ …and a whole bunch of other “funny” but truth filled comments. But, actually…
Did you know, besides nutrition, exercise is super important for blasting away body fat, building lean muscle mass, and exploding your metabolism? But some types of exercise may not be as beneficial. What? Isn’t it all good?? Here is why, I say “Out with the old…and in with the new.” Please let me share the importance of exercise–and…
Have you ever heard of superfoods? You know, the foods Dr. Oz says are keys to improving your health? Yes, those ones. Even though Dr. Oz doesn’t have the swag like he used to, he is right about superfoods. So what makes a food SUPER? Superfoods contain a very high “nutritional density.” To put it…
If you didn’t know, Adele lost a significant amount of weight—about 40 pounds. She looks amazing, in case you haven’t seen her. Just because she’s famous, doesn’t mean she didn’t struggle to lose weight—just like you and me. She struggled. Her weight fluctuated and I am sure, at some points, she was ready to give…
There are great transformation stories all around you. It could be a celebrity (like Adele)…or it could be your neighbor or co-worker. There are successes all around you. Do you know what they have in common? They all used age-defying methods to lose weight—and keep it off. Weight loss doesn’t have anything to do with…
Do you hate Monday? Is it hard to show up and get going? Have you ever asked yourself why? Hmmmmmm. Think about it. It usually stems from some level of dread; job, drive time (pre quarantine), less weekend fun, anticipated stress, being around people you have to tolerate because you get paid to, etc. Most…
Are you settling in to a new normal or holding on until things change back to a quasi normal? We all know times like this can create stress, anxiety, worry etc. quite frankly, so can many other life events that disrupt our sense of normal. If you are part of our IMpowered Community on Facebook…
I wanted to check in on you and how you are doing in total with the COVID-19 situation. We are all experiencing disruption of life in some way. But is it all Negative? I say emphatically NO. When I hear people talking and read posts and see the negativity, I have to ask “where does the…
I had a thought and maybe you had the same one …. Before the quarantine, we were running everywhere, busy, busy, busy. Passing by our family and friends quickly as we all went different directions. Maybe even, “I will see them tomorrow, or later in the week”. Essentially, we were becoming less “humanly” connected. Sure, we…
It’s amazing that approximately 75% of women suffer from headaches, mood swings, bloating, anxiety, depression and other uncomfortable symptoms from PMS? Any, or worse many, of these symptoms together likely cause strain on You. And, they have also been known to threaten the well being of relationships, work life, and general quality of life. Too…
I hope you had a healthy and refreshing weekend outside with your family, and feel invigorated for the week to come. I’m excited to launch Virtual Fitness Training this week to help you stay fit physically and mentally. This is an online Coach led fitness class, not just another follow-along video. I will motivate you, encourage you, and…
Happy Holidays And Happy Weight gain season – — well, actually, No weight gain is happy. No doubt you are aware of the statistic, either by hearing it or experiencing it, Every year people gain between 5 and 10 (or more) pounds of weight right now during the fat season (Halloween through New Years). Yikes!!! Why?? You work…
Happy summer schedules! I know, the kids are going to camps, programs, practice, etc…… Mine too. But you already know, there Must be YOU time. No excuses, It has to be scheduled just like the kid’s practices, dinner, work meetings and so on. So let’s make a deal together that you will make the YOU time and our…
Greetings IMpowered Ladies! I hope you all had an amazing Christmas with your families and friends. We certainly did! And yes, I ate more cookies than I anticipated. Well sort of. I planned on eating cookies so I plugged in quick workouts each day to ensure I was offsetting or at least countering the extra…
Here are a few tips to help keep your plate of food working to your advantage. Even with a plate of clean carbs, protein, and veggies, it can still have an unbalanced portion which may not be to your advantage when maintaining or losing weight. Consider this..…When you start your plate serving with carbs and…
Hi IMpowered Ladies, Just wanted to share a few TOP tips to not sabotage your hard work and progress this holiday season. We all want to have fun and enjoy our friends, families, and festivities. And that’s great. But, you don’t need to wreck your progress to enjoy your holidays. Eat only what you REALLY…
Greetings IMpowered Ladies! I have a great challenge to help keep you (and me) on track with your fitness, health and wellness progress and goals. Its simple- every year its the same statistic that people gain between 5 and 10 holiday pounds. Yikes!!! Talk about quitting and throwing your progress away. And That’s just at the end of…
The fat season is here!! Being in Southern California and having pretty consistently amazing weather (even shorts and flops type heat during Thanksgiving), I often joke that our seasons are not determined by the traditional climate changes but the sports seasons; football, basketball, hockey etc. Well the biggest and most impactful season is starting NOW. …
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