Happy Tuesday Everybody!

Today’s post covers a tiny bit of a topic I get asked about all the time: progress.

Well, I say progress when most ask about results. To me, progress trumps what we view as results every time. Even though progress is admittedly important, how do we attain it?


We undermine that word and treat it like either a nasty thing OR a super human trait. Let’s clear it up shall we?

For our purposes I will pull a very simple definition from

CONSISTENCY:  steadfast adherence to the same principles, course, form, etc.

Take a look at the first 2 words: STEADFAST ADHERENCE.

Consistency is formed by forming daily habits which lead you towards your personal goals. By the way, if your goals are unclear it will be impossible to become consistent.

If you are looking to make a lifestyle change for the betterment of your health, consistent choices towards that end must be maintained. In other words, you cannot hop from one diet to the next or one workout plan to the next or one theory to the next.

I know what your going to say….”But I read where I’m not seeing results because I’m not changing my routine enough.” WRONG. You think you read that when in reality what you read has nothing to do with you. If you are a desk jockey getting advice from sports magazines you CANNOT do what elite athletes do and expect their results…..sorry to burst your bubble.

A solid nutrition and exercise plan is needed to make lasting changes.

How long do you need to be “on” these plans?

Preferably, it should be a plan that can handle the changes you will make in strength as well as any biochemical changes within the body (i.e. muscle gain, fat loss, etc.). In other words: FOR LIFE.

We all want some kind of magical end date because that is what media shoves down our throats on a daily basis. The truth is, to be truly healthy and fit it will take a lifetime because your body and your goals are ever changing.

Start by solidifying your goals and stop chasing other peoples goals. It’s cool to be inspired by others, but if you’re living through them it really doesn’t give you much time to live.

Then put habits into practice by committing to consistency. This means you WILL stick to your plan through rain or shine and no matter what the scale or your jeans say on any given day.

Give your plan a solid 4 weeks to start creating habit. COMMIT to the consistency, not the results. THIS one action will result in progress.

At the end of the day, I prefer a body being built by years of dedication rather than one 6 or 12 week hotshot plan.

Stay committed to YOUR goals,


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National Nutrition Month: Tough Love Tuesday…the real TRUTH

Tough Love Tuesday revisited!!!! Nutrition focus, thanks to National Nutrition Month :)

Need a little more help?

SIGN UP FOR NUTRITION BOOTCAMP! It starts April 7th and will run for 6 weeks in the comfort of your own home. Sign up HERE via email:


Tough Love Tuesday: The Great Shake Debate

Tough Love Tuesday!

OK, so this post is not going to be for the faint of heart, but if you’re willing to accept the truth behind it then your life WILL change. That’s a big promise, but I deliver :)

Today I want to speak about those goals that you set, specifically your health and wellness goals. Keep in mind that these words will affect just about any goal though. My big question for you is “How is your resolve?” Are you going as strong as you set out to go? Or have you started to wain just a little? We’re only 10 days into the new year, but I know that’s plenty of time to start blurring the lines a bit.

In my line of work I see a lot of blurring. In my own fitness efforts I constantly have to overcome the need to blur. So, what am a talking about here? I’m talking about being totally honest with yourself. When you finished that last workout, did you really feel like you gave ALL you could, or did you hold back just a little? It’s human nature to preserve ourselves. We lift the weight and realize that although it is heavy we could probably go a little heavier. Then we decide to just keep that thought to ourselves for the sake of preservation. Did you  really stick to your meal plan ALL week? Not one single fudge right (lie, not candy!). You didn’t pick food off of your kids plates or nibble a bit of popcorn at the movies? KEEP READING! If you stop now, the blur gets worse…

The reason why I ask all of this is I have clients and students who move into the “Woe is me” attitude that they just cannot succeed where others (a VERY small percent of others) have. I’ve had clients self diagnose and search for any medical anomaly that will free them from the daily strife of improvement. I’ve had many who flat out lie to me. How do I know? Because I do it, duh! However, the thought that plays over and over in my psyche is the indisputable fact that life is made of the CHOICES we make. Think about it: you choose to get married, to have kids, to get up and go to work everyday, etc. I have clients say, “I HAVE to work!”. My response? So, you choose not to live under a bridge? Bravo! It’s all about choices. What choices do you need to make today?

We choose what we eat. Don’t roll your eyes! You have the same choice as everybody else: Do I pack healthy snacks just in case, or do I leave it to chance and end up hitting a random drive through for something more than mostly likely fried and void of nutrients? We choose if and when we move. Yeah, yeah, I totally know that your day came with far fewer hours and you will feel vindicated when everybody else finally admits that! So what if you don’t have 2 hours to spend in the gym (hello? me either). Take a 5 minute walk several times per day, stand up at your desk and do a few squats, jump an imaginary rope in the bathroom, do push ups during your favorite TV show, just do something! Speaking of TV, I find it intolerable that those who claim to not have the “time” to work out can ALWAYS tell me who was voted off the ranch. Something to think about….

As parents, our choices affect more than just us. What we choose eventually trickles down to the next generation. Youth obesity and it’s detrimental effects are on the rise. What does that say about our choices? Is it OK to sleep in on a Saturday? You bet! Is it acceptable to indulge in some holiday sweets and birthday cake? YES! Is it OK to become apathetic about the life you could have because making the choices is just too damn hard? Absolutely not. You are worth a tiny amount of effort to eat better foods that are better for your overall health (a smaller waistline is really just an added bonus). You are worth moving during the day to ensure your heart keeps working for you! You are worth the 5 minutes it takes to plan out some meals for the week. Every Time you choose to ignore your basic needs for health and fitness you reinforce that you think you are worthless. Harsh, but ultimately true.

So, what will you do with this information? Studies shows over 90% will never read it again. Be the 10 % today. Let go of fad diets (Um, meal replacement shakes anyone?) and fuel your body right. Make small changes each week. Don’t expect perfection, but strive towards your best self everyday. Keep moving forward!