Blog

Creating Lasting Healthy Habits to Reach Your Goals

Goal Setting, How To, Making Change, Uncategorized
It’s interesting, when I ask people if they’ve chosen any new habits, goals, or resolutions for the New Year, I most often get, “no”.  I wonder if it might be because so many of our intentions didn’t work out from years past?  Were we too focused on ‘All or Nothing’ challenges or perhaps our schedules were too hectic to begin something new to start with? Perhaps you knew where you wanted to go, but just didn’t know where to start?   If you have failed before, or have felt that making a lifestyle change just isn’t ‘worth the hassle’, here are 3 simple strategies you can use to get going and keep moving forward despite life’s insistence on the status quo.   The first one is from a YouTube channel…
Read More

Why Weight Training is a must for Weight Loss

Exercise Deep Dive, FitNews
Want to lose weight....lift weights. As a trainer you get asked a lot of questions. They are often the same questions. This one is a popular one…. What exercise is most beneficial for weight loss. Cardio or weights?  My, sometimes, surprising answer is both but emphasize weights. We all know the many benefits of weight training. Improved bone density and glucose utilization, an elevated metabolic rate (hint this helps with weight loss!) and insulin sensitivity, increased strength, not to mention a boost to your mental health. We know there are benefits to lifting weights but rarely do we think weight training is a must for weight loss. Usually the question is - doesn’t cardio burn more calories? Or when I need to lose weight I just start running. Then I’ll lose the weight I…
Read More
Let’s Go Streaking!

Let’s Go Streaking!

Challenges, Competitions, Exercise Deep Dive, Exercise Ideas, Making Change
Recently, I embarked on a different kind of streaking adventure – one that involves putting on a bunch of extra clothes as opposed to the other. Inspired by an Instagram challenge, I joined a group on Strava (a fitness tracker/social media app, for the uninitiated) to run every day in December. The mission? Simple: hit at least one mile daily. Never having attempted a run streak before, I saw it as an intriguing test. There’s a lot to gain from such a commitment: consistency, discipline, and a blend of mental and physical challenge. Plus, it’s a real test of daily recovery when it’s an exercise streak. Week One: Dodging the ‘Too Busy’ Bullet My biggest fear initially was actually just getting busy and forgetting to go. There were a couple…
Read More
Read This Before Buying Those Shoes!!

Read This Before Buying Those Shoes!!

How To, Tech stuff
Ready to hit the road, track, or trail? Before you lace up and take off, there's a crucial decision to make. What shoes to wear? Just like choosing the right tool for a job, selecting the perfect pair of running shoes can greatly impact your performance and comfort. From cushioned giants that eat up the miles to featherlight speed demons built for bursts of velocity, the world of running shoes is as varied as the terrains they conquer. As companies continue to diversify their selections, fit and style may not be the most useful of metrics anymore.  Today, I’ll dive into some of the nuts and bolts of modern shoe design and, hopefully, provide you with a bit of clarity you can take to your local shop in order to make…
Read More
I Can’t Do That!!…..Can’t I???

I Can’t Do That!!…..Can’t I???

Goal Setting, How To, Making Change
When it comes to engaging in activities meant to improve our health and fitness, our relationship with the phrase, “I can’t do that.” becomes significant.  Like many of our favorite swear words, “I can’t” can have many different meanings and implications both positive and negative.  Today I want you to explore 5 ways on how using it can be key towards either making progress on your goals, or keeping you stuck to your couch.   Physical Limitations vs. Self-Limiting Beliefs: The first key distinction lies in the origin of the statement. "I can't" can stem from either genuine physical limitations or self-limiting beliefs. Understanding the source of this phrase is essential to distinguish between when it's a sign of a true limitation or simply a mental barrier we impose on ourselves. …
Read More

Is Something Actually Better than Nothing??

Challenges, Exercise Deep Dive, Exercise Ideas, Making Change
A common question I get asked or see online is some variation of, “I’m super busy with work/kids/sports/other obligations…So I don’t have a lot of time to workout.  How can I work on my fitness without much time?”It’s a completely valid question and one that, I too, struggle with sometimes.  Life gets in the way of our best laid plans and the first thing you have to do is respect that.  Give some credit to the physical and mental energy these other tasks and challenges take from you and don’t try to ‘power through’ it so much.  I recently was discussing this with a client and they were afraid that with all that was going on, making the progress they desired seemed pointless since they couldn’t devote the full time to…
Read More

Weight Loss Lies We Tell Ourselves

Goal Setting, How To, Making Change, Uncategorized
The other day I was training one of my long-time clients on zoom. I noticed that she was looking a lot slimmer, something I don’t always notice over the internet. I commented on how she was looking really good and she said with the nutrition coaching we were doing this past year she had lost about 26 lbs.  She then followed it up with what I feel every woman does, and said,  “I would like to lose another 10 lbs.”We explored why that was important for her over the next couple of minutes and then I asked, “What do you think you could change to help reach that goal?”She thought out loud for a moment, going over several possibilities and then eventually said, “Well, I could reduce that can of tuna…
Read More