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  • How not to binge eat

    How not to binge eat

    We’ve all been there. The pizza arrived and we said “just two slices” but then ate four. We promised ourselves no dessert, but suddenly we ate a super-sized portion. Overeating is incredibly common – more common than not I’d venture to say. But there are obvious consequences in doing that. Extra weight, fatigue, disease, and low confidence to name a few. So, today I want to share 4 things you can do to combat binge eating:

    Give yourself a 20 minute buffer
    – when you’re having a craving or want second helpings, give yourself 20 minutes before you act on it. There’s a very good chance you’ll no longer want ....

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  • How to stay fit when you just don’t have time

    How to stay fit when you just don’t have time

    Over my years working in fitness and nutrition I’ve worked with A LOT of clients. I’ve had to really navigate what holds them back. I’ve talked to hundreds of people about their struggles with weight. I know about the fear of failing again, the fear of starting over, and the fear of falling off the wagon. I know about the cravings and lack of knowledge of how/what to eat to get a lean body that’s actually sustainable. I’ve watched them spend endless hours on treadmills, working with trainers, and exercising with little to no return on their time and energy investment. And I’ve seen them ....

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  • The motivator and the trigger

    The motivator and the trigger

    Anytime someone comes to work with me for personal trainingthere are two things I am listening for. The motivator and the trigger.
    The motivator is their deep WHY. It’s the thing that is driving them to make changes to their health. Often, it’s something like a new grandchild, fear of getting a lifestyle-related disease, or simply wanting to be more confident and happy in their skin. There’s no right or wrong why, but the why must be powerful enough to keep you going in the moments you don’t want to eat well or get up and exercises. The trigger is different. The trigger often leads to the motivator. Triggers tend to be specific events that spur ....

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  • #1 factor for long-term fitness success?

    #1 factor for long-term fitness success?

    There could be many topics around this subject that we could debate, but I’m going to share with you what I think it the #1 thing that separates those who succeed in fitness, fat loss, and health long term (the 5%) and those who don’t (the 95%). And it’s so simple you might be shocked… It’s simply the mindset of doing it anyway .
    Look…Are natural tendency as humans is to subconsciously avoid discomfort and change. But in the modern day where you’re no longer hunting and gathering food or being chased by wild animals on the regular, you’ve just got to make choices that go against that biology. The truth is that many ....

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  • Vulnerability is the path to transformation

    Vulnerability is the path to transformation

    If I had a dollar for every time a prospective client cried during our initial conversation, I’d have a lot of money. These amazing humans who sit down in front of me have often spent years or even decades holding in their pain. Whether it’s their lack of self-confidence, their unhappiness with life situations, or sometimes even the fact that they’ve lost their identities somewhere along the way, I’ve talked with many deeply unhappy people. And it’s almost like they’ve held it all in for so long that the moment I start asking questions about their goals, dreams, and past experiences, their emotions just explode. Sadly, so many people walk ....

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  •  Don’t let this stop you

    Don’t let this stop you

    Stress is an unavoidable part of life that we all have to deal with – usually on a daily basis. Yet so often people use stress and busyness as an excuse to eat poorly and not exercise. You wouldn’t believe how many times I’ve spoken to people who say something like “I REALLY need your help, but things are just crazy right now. Can I start in 4 months?” Whoa. That’s 4 months of making yourself less healthy and delaying your own happiness and confidence. And for what? Because legitimately, that’s just a silly excuse that translates to “It’s not a priority right now.” No matter how busy or stressed people get, ....

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  •  On boundaries

    On boundaries

    One of the biggest struggles my clients face is creating and upholding boundaries. When we have no boundaries in place for our time, other people, and ourselves, life becomes a free for all. Things don’t get done. Life feels out of control. We build up resentment. There are a few reasons that people fail to establish and uphold boundaries:
    Guilt/feelings of selfishness
    They don’t know how
    They don’t value themselves enough
    They don’t know how to say no The list could go on, but these are some of the most common ones that I see. But if you want to live your best life, boundaries are a critical component.
    I suggest boundaries ....

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  • Thoughts chronically fit people never have

    Thoughts chronically fit people never have

    There are very distinct mindsets that differentiate those who are chronically fit and those who wish to be, and I want to call them out here. This isn’t to make anyone feel bad, but rather to create an eye-opening conversation that can help you shift your current thoughts. So, check these out and note any differences that you might be experiencing: 1. They don’t dread their workouts.
    Even fit people aren’t super excited for every single workout, but there’s no sense of dread or pain around the idea of exercise. They appreciate what their bodies are capable of and the feeling of getting stronger. 2. They don’t put pressure on themselves to ....

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  • 5 steps for up-leveling your mindset

    5 steps for up-leveling your mindset

    The perspective from which I want to discuss this topic today has to do with cultivating a mindset that actually allows you to reach your goals. It’s easy to get fed up with your current situation – whether it be weight, a job, finances, a relationship or otherwise – and say to yourself “I’m done! Things are about to change!” But then they don’t. Because that moment of inspiration from frustration is fleeting
    . A month, a year, and 5 years go by and things are still the same… …unless you create a new mindset that will allow you to follow through all the way to success. Here are 5 steps you can take to do just that:
    1. ....

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  • Sugar: A Loving Tribute

    Sugar: A Loving Tribute

    It’s no secret that sugar is bad for us. It feeds disease, impacts your brain, messes with your energy, and makes people fat. It rots your teeth and can affect your skin. Aside from the short bursts of energy it gives and the way it sets off the pleasure sensors in your brain, there are really no good things about consuming sugar. But I’m not here to tell you to stop eating it. Because seriously… you’re not going to and neither am I. Not only is sugar added to far more foods than you even realize, but it’s also delicious. And if you know me at all, you know I’m about making fitness and health as easy as possible. If I tell you to stop ....

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