You wake up one day and tell yourself enough is enough. You're fed up with your jeans not fitting anymore. Fed up with getting out of breath walking up the stairs. Fed up with your doctor telling you that you're at risk of being diagnosed with diabetes. So, you start scouring the internet and social media for tips on how to get healthier. Lift weights 2–4 times per week. Get 10,000 steps a day. Eat your body weight in protein. Take these five supplements. Cut out sugar comple

Nothing changes if nothing changes. I say this to clients more than almost anything else, and I want to talk about it today because I think it's the single most overlooked truth in fitness. Every week I talk to people who want to lose weight, build muscle, or just feel better in their own body. And almost all of them already know what they need to do. They know they should be eating more protein. They know they should be moving more. They know they should be getti

Freshman year, I sat on the bench during every high school football game. At that time in my life, I didn't want to be an all american with a free ride scholarship to play in college. All I wanted was to stop watching from the sideline and start being someone people in the hallway actually knew. That's it. That was the whole goal. I could have made it complicated. I could have chased every supplement, every "secret" training system, and try all those flasy football

Yesterday, I had a lightbulb moment about failure. For most of our lives, we view failure as something we need to avoid. Back in school, you were terrified to bring home an F on the report card. Failure was seen as if you are not good enough, you aren't trying hard enough, or you just don't care about doing well. As I have gotten older, I have a new relationship with failing. I recently started playing ice hockey at 32 years old. Now, I grew up around the sport.

Are you the type of person who tells themselves that they can’t stick to a weight loss plan because you can’t follow it perfectly. Do you tell yourself that if you can't follow it perfectly, there is no point in trying? Even though you might not like to hear it, or even admit it, this is the hallmark sign of perfectionism. This is arguably, the most common mindset flaw that people who struggle with staying on a weight loss routine have. Most people think that to see res

Where the fitness industry has failed you Everyone wants to lose all their weight overnight. I hate to break it to you, but if you are expecting to drop 10, 15 or 20 lbs. like that, you have missed the whole point of the process. Expecting results immediately is not realistic and when you realize you are not where you want to be after the first week; it leaves you disappointed, frustrated, and makes you think you are a failure and losing weight and getting healthier is no

Today, I am going to share with you the top 3 things that I am stubbornly against in the world of health and fitness. If you are new to trying to get improve your current health, fitness, and nutrition pay close attention; because these 3 things will save you a lot of time, frustration, and will make your health and fitness journey get off to a great start. Number 1: obsessive thinking about fitness, nutrition, and health Obsessive thinking about anything can lead you down

Change is hard. Change is messy. But making a change in your life is not impossible. You just need to know how to make changes. The first step in trying to make a change in your life is becoming aware that something needs to be changed. Without acknowledging that something is not going the way you want it to, or realizing that you are unhappy with a current situation, then you will never give yourself the chance to turn things around for the better. Let's be hones

I am going back on something I said recently. The month of December is a strange time for the world of fitness. Many fitness professionals and coaches, including myself, use this time to try and motivate you to get a jump start on your new year's resolution goals before the year runs out. You probably have seen countless posts that say things like... "Why wait for 2026 when you get a 1 month head start on your goals today!" Or how about this one... "There is no pe

Just Do It. Ever heard that tagline before? If you have been an athlete at one point in your life, are currently an athlete, or just like sneakers, you have probably heard that famous Nike line before. Now I’m not writing this to talk you into buying a new pair of Nike sneakers, but I do want to bring your attention to something I feel holds more power and meaning than you may have thought it could before. Nike represents high performance, hard work, commitment, and

Over this past weekend, I attended the American College of Sports Medicine regional conference in Pennsylvania. It was a weekend filled with hearing some of the top researchers in the field of exercise physiology talk about the most up to date findings in the world of health, fitness, nutrition, and human performance. With over 12 hours’ worth of information that I sat through, it would take a week's worth of emails to share it all with you. Instead, I am going to share

Throughout the week I had some conversations surrounding the topics of motivation and discipline. Self help books and motivational speakers like to use these topics to help get people fired up and excited. Motivation is very subjective to the individual. There are financial motivators that people have. Someone may be motivated to have enough wealth to travel multiple times a year, live in a certain house, or support create a certain type of lifestyle for their family.

Procrastination is a word I heard a lot back in school. My teachers, and parents told me I was a major procrasinator. I would put off...

Recently, had a great coaching call with a client this morning, and one of the things we discussed really stuck with me. We have all heard the phrase, walk before you can run. This phrase is used to help people change their habits and routines, and can very easily be applied to your attempts to improve your nutrition. Too many people try to do too much all at once, when they want to improve their diet. This may be good in theory, but in my experience doing too much t

I wanted to take a moment to talk about something that you don't even realize is making it harder for you to reach your goals. Some...

Many people delay their fitness goals from becoming a reality because they fall victim to this myth. "I need to get in shape before I start really strength training" Starting anything new is going to be a challenge. While I do believe timing is crucial, I do believe some people use timing as an excuse. If someone told me that they are too busy at work, they have troubles at home, they are moving, they are taking care of a sick family member, I would probably not sugge

Imagine the following for a moment. You are tired, fed, up, and made a self realization that you need to make a change in your life. ...

I heard something on Instagram yesterday that resonated with me. It stuck with me so much, that I would feel guilty if I didn't share...

How You Can Avoid The All - Or - Nothing Weight Loss Mindset Please listen to me when I say this. Weight loss is not the end all be...

What Hugh Jackman Can Teach You About Reaching Your Goals First off, even if you do not like the Marvel movies, this was just an overall...