Change is tough, especially when it comes to your physical body and mindset.  If you’ve been on this fitness journey long, you have probably experienced a lot of life changes and watched your body change for the good!   Change happens like a slowly dripping faucet fills a bucket; one drop at a time.  Your workouts are like those little drops in the bucket of your bodies transformation!  Sometimes you might look at others and how successful they are at sculpting their body and being healthy but you don’t see...

Right now, it’s hard to scroll through our social media or watch the news without seeing some kind of social bashing or hear about someone's negative reaction to an event.  Life is full of just plain ol’ people who don’t know how to behave themselves.   When we react and engage in those situations, we aren’t helping the problem but adding to it.  (Trolling in the facebook comments, anyone?)  Your opinion spoken into a channel of millions of users is not going to change the outcome of the situation or...

Don't wait for the things you want to just happen, go out and make your own future.  Do you want to reach that certain weight goal?  Do you want to bench press a certain weight or have a certain amount of reps in a dumbbell set?   What are you going to do this week to make that happen? Make your own future.  Some people dream of success and what it will be like "one day when this happens...".  Other people get up every morning and do something that will...

If you are like me, then you hate making mistakes.  I recently found myself learning a new job that I had 0 experience in.  My co-workers can zip through the tasks at hand without thinking twice and it takes me 3x’s the effort to just do the simplest thing ... and I still make mistakes.  But do you think I compare myself to their years of experience?  No!   I’m excited to be there, willing to work, and super focused, but I still make mistakes.   Remember on your fitness journey...

  Ever have those mornings where things go wrong and then it seems like it is one thing after another for the rest of the day?  You might feel like you could barely catch your breath all day and you write the whole day off as “bad.”   Even when it feels like there is a storm of misfortune outside of our control, the truth is that it is entirely possible to stop a “bad” day in its tracks and redirect its path.  You can’t control what happens to you,...

Today might be an average Monday morning for you.  Perhaps you woke up already stressed with the tasks you have planned for the day and what you have to do to “make it happen.”  But somewhere in our great nations a teenager is waking up with only fuzzy memories of a father or a mother and a wife or husband is waking up to kiss a picture of their lost loved one instead of kissing them good morning. Today, we honor the lives we lost 16 years ago to that...

Have you ever been around one of those super happy people whose smile seemed to be contagious?  Their face is all lit up and they talk and even move with a presence that seems content, confident and full of life.   Perhaps you’ve been around someone and thought, “Geeze, they must never have anything go wrong in their life.”  #1 Stop judging and #2 you can control how happy you are.  That doesn’t mean happiness like winning the lottery happy, but it means being content where you are and thankful...

As humans, our minds and bodies are ever changing and what promotes that change is challenge.  When you were a kid in school you were challenged by teachers and friends and those challenges brought growth. Challenge brings growth!   Don’t expect great things to happen if you aren’t being challenged in your life.  Your workout hurts for a reason!  The breaking down of muscles during a workout causes repair and growth later...aka you get stronger. Likewise, in the other areas of your life make sure you are being challenged.  See...

Failing to overcome a lack of self-confidence and failing to believe in yourself will keep you from achieving the goals and dreams you have set for yourself.   Self-confidence doesn’t have to look like some cocky puffed up arrogant, larger-than-life personality.  But it does look like someone who is comfortable in their own skin and who does not waste too much effort in caring what others think about them. Don’t let the naysayers get into your head this week.  (Even if that naysayer is your own mind!)  Push the mute...

This is a quote by Gail Devers, a three-time Olympic champion in track-and-field.  Devers Olympic champion record would never have been achieved if she hadn’t first made a decision and formed a vision.  Her vision led to her radical accomplishment and even saved her life. Ironically, Gail almost lost her physical vision while attempting to qualify for the 1988 Summer Olympics.  She started experiencing health problems, suffering from migraines and vision loss.  Gail Devers was later diagnosed with Graves' disease and underwent harsh treatments that lead to swelling of her...