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Get Some Sleep.

wellness Feb 17, 2019

Sleep takes up about a third of our lives but too many people take it for granted. We push on, work a little longer, study a little more, and sometimes even find ourselves nodding off while trying to focus on a task. Rather than continuing to fight, it may be better if you stop and rest, resuming when you are fresh and clear-headed. This might be a brief nap or by getting the 7 – 9 hours of sleep nightly as recommended for adults by the National Sleep Foundation Scientific Advisory Council.

Sleep is not an afterthought once our tasks are done, nor is it lost time. It is vital to body and system maintenance and recovery. It is when our body grows, heals, is important to the cardio-respiratory system, and is required to keep the immune system at its high.

As you drift off to sleep the brain uses about 20% of the blood circulating through the body. This time of day is crucial to memory. The hippocampus, an area in the brain primarily responsible for converting short-term memories...

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It Doesn’t Matter How Well You Did, It Matters That You Dared to Do it.

I had the good fortune of participating in a running relay event with my clients this past weekend, all of whom are acquaintances to each other. We were a team of six running in relay form for about 60 miles, with no one running less than 7.4 miles total. As one person took off running the rest of us hopped in our van and moved onto the next exchange location. The van made occasional stops to cheer, stops for water, and at times just yelled encouragement out of the van windows as it zipped by. In all there were about 350 teams of people who departed at different times all doing the same thing. It was a great community of people cheering for their own team as well as others on the course.

As a coach of course I encourage people to challenge themselves and step out of their comfort zones, but sometimes that means just starting. This amazing group of people I trained with all did something they never thought they would, they met and allowed me to challenge them on night runs, and they...

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Vegan or Starchaholic?

wellness Feb 03, 2019

Do you or people you know claim to live a vegan lifestyle but don’t actually eat many vegetables? Are you leading an animal protein-free lifestyle because you believe it to be healthier yet eat a diet rich in grain, starch, sugar, and fat? — Leading causes of diabetes, obesity and their related effects.

During my nearly two decades in fitness I have taught people to honor their truth: if you want something enough then put forth real effort; and if you are unwilling to put forth the effort to achieve something then honor that it’s just not that important. It’s okay either way. We get much further in life and feel more settled and relaxed with who we are when we are congruent in our intentions and actions.

How does this pertain to food you might ask? For those people who are within the vegan spectrum for health reasons it is important to understand that eating animal products is not fundamentally a bad thing, especially when sourced from organic and non-GMO...

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Evening Thoughts from Utah

Uncategorized Jan 28, 2019

It's been an incredible four days of snowboarding with great people. I've truly had the best snowboard trip to date. I felt good and the weather was incredible. I'm so grateful. In these past few days I've embraced what I often speak of: be present, find balance, honor yourself, and try something new.

Be present. In our highly connected age people often find difficulty disconnecting. This is the first time I've sat with my tablet this vacation. During this trip I've had limited contact with people, shared a few photos, and appreciated the people around me and the beauty of Utah. Being present is peaceful and wonderful.

Find balance. I love what I do. I am excited to work with my clients every day. Like everyone, however, we all need "me" time. The question is, are you taking it even weekly? When was your last getaway no matter what its length or destination?

Honor yourself. One thing you really learn while riding is to honor your body. You learn to challenge yourself...

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Thoughts | Plans | Action | Behavior | YOU

personal development Jan 14, 2019

Just a little reminder…

Now get going.

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The Power of You

personal development Jan 07, 2019

The idea of strength evokes a sense of power, dominance and control. However, when it comes to embracing the wholeness of another person, aren’t you impressed when someone can honor their weaknesses? If you are anything like me you probably are. Isn’t it funny though, how hard it is for most people to honor their own weaknesses – or things they perceive as a weakness. 

Our strengths and weaknesses, where we excel or where we don’t, and our individuality is uniquely our own. You might want to be a Ferrari but if you are a Honda Civic it is simply not going to happen. Now that doesn’t mean you can’t be a suped-up Civic! It's important that we understand and recognize our strengths and weaknesses because both are equally important. By honoring our weaknesses we are kept from following mismatched paths, and by focusing on our strengths we amplify the person who we are.

You wouldn't put a race car in an off-road race just like you wouldn't put a...

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Time to Check-in with Yourself

personal development Dec 31, 2018

As we move into another year ask yourself what you want, then take an HONEST look at where you are and how you got there. Now accept that. Are you in a job that torments you, a relationship that is unfulfilling, or have you not started are achieved something that you keep thinking about?

Stop making excuses about why you haven't done this, and why you can't achieve that. It is time to start looking inward and honoring what holds you back. We all want to appeal to our highest and best self. We often tell ourselves and others all the great parts of ourselves but often overlook the less fantastic elements. That doesn't mean you are a terrible person in any way but maybe you got lazy, unmotivated, unfocused, feel like you are letting yourself down, or there is something you think should matter to you that really doesn't.

I'm here to tell you that all of that is okay. What is not okay is lying to yourself because you will never move forward if you're always telling yourself a lie.

Next...

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Last Week's Breakthrough

personal development Dec 23, 2018

Last week I met with a woman I have never trained for the second time. She had been referred by a former client I trained a long time ago with whom I still keep in contact. When this woman first contacted me I told her that training her seemed unreasonable because of where she lives — 45 minutes away. Instead, I asked her to come in to see how I could direct her in a way that would put her on a better food track, and give her some fitness advice and direction. She has done a good job taking those steps. We have also kept in occasional contact. Recently, she reached out to me after reading one of my blog posts and asked me how I could help her craving for chocolate and get herself better nutritionally focused.

Why am I even telling you any of this you might ask? Well, because in the two hours we talked she had some breakthroughs. She got a little bit of clarity that she needs to further explore and I gave her some direction about how to do that. Most of these breakthroughs were...

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Cholesterol & Triglycerides – What Are They?

wellness Dec 17, 2018

All the cholesterol you need to function properly is manufactured in the liver, however it also comes from the foods we eat. Cholesterol and triglycerides are the most common lipids (or fats) in the bloodstream. In order to make their way through the bloodstream so they can be used by the body, protein wraps itself around the lipids, creating a lipoprotein. When the body transports too many lipoproteins (filled with triglycerides and cholesterol), the remainder are stored in the fat cells. Your body needs cholesterol to make hormones, vitamin D, cellular membranes, and a substance that helps you digest food called bile.

There are two types of cholesterol: low-density lipoproteins (LDL), known as bad cholesterol and high-density lipoproteins (HDL), also known as good cholesterol. LDL travels through your bloodstream delivering cholesterol to the cells that need it. If your body has too much LDL it can build up a substance known as plaque on the walls of your arteries. Overtime,...

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Routine Blood Tests - Keep Records. Watch the Trend.

wellness Dec 02, 2018

Years ago when I managed wellness programs for companies one of the things employees got points for was getting their routine annual physical including bloodwork. It was great to see so many people start doing something they had neglected as well as be rewarded for being accountable to themselves in the health category. The problem I saw, however, was that most people didn’t really know what their blood tests said, or what they meant with respect to basic markers for cholesterol, triglycerides and glucose.

“My doctor said I’m good,” or something like that was a very common response. Naturally I would probe with more questions. “Was anything borderline?” “It is better or worse than last time?” and so on. Imagine all the blank stares I got. So here is me advising you – keep your records; watch the trend.

I know we believe that our doctors will tell us if we are heading somewhere we shouldn’t but you are assuming they looked...

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