Motivational Monday

The truth of the matter is, sometimes there isn't enough time in the day to do everything we need to do or want to do.  We keep trying and trying to do it all, but inevitably we fail.  When we try to fit as much as possible in, the first thing we throw away is our own health and wellness.  What is a common excuse as to why you can't work out?

No Time!

When you put too much on your plate, priorities get mixed up and you spend time on things that push you away from your goals, and less time on things that will get you to where you want to be.  You only have so much energy and so much time, so my question for you is:

Where is your focus?

You are where you are because of who you are and if you are going to get somewhere else, you are going to have to change something.

So what is your goal? What are you going to change? 6 months from now, 12 months from now, 5 years from now, where do you want to be?

Set your goals, stop doing the things that don't move you forward, and prioritize the things that will take you towards what you want to accomplish.  You want to be in shape? Make it a top priority!  Want to be healthier?  Make it a priority!  

Live intentionally!

Fitness Friday-Articles of the Week

Are thinking about stepping on that scale today? Are you going to use whatever that number is to determine the rest of your day, to determine what kind of mood you're going to be in?
Then stop right there, don't even think about getting on.  If this describes you, then stop getting on the scale.
Read THIS before you ever step foot on a scale again.


It seems that the answer is always "exercise more & eat less."  That's the traditional model of fat loss. However, there comes a point when that no longer works for people as there is a bottom limit to the amount of food you eat and an upper limit to how much you exercise.  In the end, find a balance that works for you in a healthy way.  Focus on the quality of your food, not necessarily the number of calories.
Eat less, Exercise more?


I posted this the other day, but in case you missed it, I am going to re-post it here.  Your body is your truth, you can't escape what you do to it.  Your body is a machine, however it is a dynamic system of feedback loops and connections, and what you do affects other reactions in your body.  It's not a simple 1+1 formula.
Your Body is Your Truth

Motivational Monday

“If you don't like something, change it. If you can't change it, change your attitude. Don't complain.”
-Maya Angelou

Are you going through life just dealing with everything? If there's anything to take from Maya Angelou's words is that you don't have to deal with it. You can change it.  You can change how you react to it.  
If you don't like where your fitness level is at, if you don't like the way look, if you want to be stronger, then do something about it.  Go out, work hard, develop a sound nutrition plan.  Work for it.  

Fitness Friday-Articles of the Week

Much of the diet and fitness advice that is portrayed over and over again is often over-hyped and full of misinformation.  That's the problem.  We blindly follow whatever diet is trendy and in the news, thinking this just might be the one that takes you to the promised land of losing weight.
But what ends up happening?  You don't, or you do for a short period of time and then plateau and/or gain it back.  It's often a simple but not easy solution, however its not one that sells, its not full of hype, and it certainly won't be a screaming headline.  It's about making smarter choices, not eating crap, and not falling into extremes of eating less/exercising more.  Check this out for more detail:
Fat Loss Mistakes- Adam Bornstein

In addition to those nutrition mistakes that we all fall prey to, there are several mistakes people, in particular women, make when walking into a gym to work out.  Among them, not lifting heavy enough, being obsessed over training abs, and overdoing cardio/aerobics.
10 Mistakes in the Gym

Carbs are made to be the enemy when it comes to fat loss, when in fact they are an essential part of your nutrition plan, especially if you are active.  Cutting carbs down to really low levels can be more detrimental to your success than you may think, and here are 5 signs you should be taking in more.
More Carbs?

Lastly, because I want to educate and make you aware of the garbage, quick fix, nonsense that gets promoted, I want you to avoid this "thigh gap" obsession.  Thigh gap is not a matter of fat for the most part.
It is usually due to hip width, which is entirely your skeletal structure, which is largely genetics.  Don't get wrapped up in the hype.
Thigh Gap BS

Motivational Monday

"We cannot get what we've never had, unless we're willing to do what we've never done." -Brian Tracy


Sometimes you have to take a different path to get what you want the most.  Maybe you've tried diet X or workout Z, and it didn't work.
Maybe you are at the point that you are fed up and want to give up because "nothing" has worked.  But have you tried everything?

My guess is that you have not tried everything and you are just spinning your wheels jumping from one thing to the next because you aren't seeing "immediate" results.  The thing about following a nutrition plan or an exercise program is that it takes time.  It's a plan that you have to follow for the long term.  It's not a quick fix because there are no quick fixes.

This is your life, this is your health.  Why would you want to take a quick approach to your health?  Do you plan on only living for a short while longer?  If so, then go for it.  But I'm thinking that you plan on living for a little while longer, so why not take a sustained approach, one that can and will last you for the rest of your life.

You want to get in shape, you want to look great, you want to be healthy and move better.  But in order to get there, you may have to sacrifice, you may have to put in some work, you may have to take a different approach.  One that takes a little longer.  If you invest in yourself, i promise, in the long run, it'll be worth it.

Fitness Friday

Have you ever wondered if those meal replacements work for you?  They probably would in the short term, but over the long haul, they don't seem like a sustainable diet.  Do you know what goes into those meal replacement shakes?  Do you know the exact ingredients?
This is a great look inside the world of meal replacements:
Meal Replacements

We've all heard that we have to stay in the "Fat Burning Zone." That specific target heart rate in which the body utilizes more fat than carbohydrates.  It's just garbage.  It's not about a certain time period, say the 30 minutes you did on the treadmill.  It's about fat burning over the course of the day, or weeks.
The Fat Burning Zone

There are certain foods that are packed with nutrients that your body needs to stimulate fat loss. When you body has certain deficiencies, it makes it harder for fat loss to occur.  Try some of these foods to get an added boost.
Top Ten Nutrients


Sometimes we're on the run and we get caught up in work, school, kids, etc that we don't have time to fit in a workout or a trip to the gym.  Luckily there is a list of 50 great exercises in which you only need your body weight.  Give 'em a try!!
Bodyweight Exercises

Motivational Monday

"People are like sticks of dynamite.  The power is on the inside, but nothing happens until the fuse gets lit."
-Mac Anderson

What is it going to take to light your fuse?  What is it going to take for you to unleash that inner power that is staying dormant?  You are full of so much potential, you have the ability to do anything.  Find that fuse, find that one thing that is going to give you that push towards greatness.