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Be Decisive

Making good decisions by considering multiple perspectives, pros & cons, and intellectual and emotional input is awesome. But do you ever find yourself ruminating for what seems like an eternity? We always need to make choices, and very few are all good or all bad. Hopefully you’ll see the lesson or pattern in whatever you choose, but you have to choose.

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Dining Out Tips

wellness Mar 17, 2019

Too often people look at dining out and vacation eating as a free-for-all. But I’m here to tell you it is not adjacent to the life you live, it is part of it. If you are truly committed to living a healthier lifestyle, clean, lean, balanced food choices must extend outside of the home, too.

People have a hard enough time eating well at home without picking all night, mindless snacking in front of the television or cooking what is quickest in their minds, even if making a vegetable and protein only takes a few more minutes.

As if eating at home isn’t challenging enough, dining out can be nearly impossible. The first line of defense against restaurant food is to simply not go. However, I’m a realist so I’ve decided to give you some tips on dining out.

To choose or not to choose

  • Say “no” to the basket of bread and chips while you await your meal.
  • If you are starving when you arrive order a quick side salad to take the edge off and to help control...
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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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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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Practicing What I Preach

If you are anything like me you have a lot going on during the Fall and Winter seasons. I might be a coach, but just like everyone else we are regular people who have to give ourselves constant reminders of when to stay focused, and when to take time out for ourselves. 

So today I did just that. I got myself involved in a project I've been working on and shut down the computer at 8 a.m. to go to the cycling class I enjoy on Sunday mornings. In all fairness, I have missed that class for the past couple of Sundays, but it was planned and intentional.

This morning I went though – and let me tell you, it was the best thing I could have done. I had a great class. Afterwards, I felt energized and was ready to conquer today.

Last night was very similar. I made a commitment to my team to do a 5k and just like this morning I shut my computer down and ran from the house (in haste, unfortunately). As a result, when I arrived I was in an obviously foul mood because of various...

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Learn Something New: Lessons from the Tennis Court

Every year I like to learn or try something new to keep me growing as an individual. As a coach it also helps to remind me of how challenging learning something new is. Besides that, I often get reminded of the lessons I teach and it keeps me on my toes.

In recent years I’ve taken singing lessons, became a blue belt in jiu-jitsu, and learned to snowboard and how to swim properly. Most recently I am learning to play tennis. I’m telling you all of this for several reasons:

  1. It’s never too late to learn something new.
  2. Learning new things keeps our brains active and flexible.
  3. It gets you out of your comfort zone.
  4. Helps us put our beliefs into practice in new settings.

For example, most recently my coach told me not to worry about where she was on her side of the court, or where the ball I hit was about to land. I kind of laughed because last week I wrote and posted this meme on social media “Be too busy watering your own grass to notice if anyone else’s is...

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Temptation and Self-Discipline.

At yesterday’s Nutrition Essentials Seminar I let everyone in on the secret to weight management. Are you ready? It’s Self-Discipline. Assuming that you have gathered the proper education about how food is used as fuel from that point on it is your responsibility to stay true to your goals by using the knowledge and education that you have via Self-Discipline.

It’s easy to get lazy or to let the hedonistic toddler inside us all take over in the moment and redirect us from goals we’ve set. Whether your struggle is better eating, following through on a big house project, writing a book or simply following through on a weekly commitment – even on days it is raining or you are lazy – it is Self-Discipline that must prevail.

Choosing between “this or that,” two items right in front of you is far more simple than choosing between right now and the future. Do you deserve buying a frivolous item or do you deserve saving that money so you can...

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