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Summer is just around the corner. Check the strategies below to get help you get in shape! 1 – Eat more veggies Eating more vegetables helps ‘push’ out the junk by filling you up and helping with consistent energy throughout the day. Shoot for 5+ servings (one fist = one serving) each day of fruits […]

It’s my birthday It’s me and my partner’s anniversary It’s Halloween My dog was sick and I had to take them to the vet It’s opening day for the Rockies My college friend was in town I had a big business trip and there was no good food around My kid had a soccer tournament

We all know fruits and vegetables are an important part of a healthy diet, but getting five servings of fruits and vegetables in everyday is one of the hardest habits for most clients to consistently execute. In this blog, I’ll explore what I do and what I suggest clients do to help clients succeed with

Carbs are not the devil. I repeat, carbs are not bad. For more information on when an how much carbs to eat check out this article. Ok, now that we have that out of the way, what should you eat for carbohydrates? There is a lot of confusion around what are quality carb sources; but it’s

Getting a healthy serving of protein in with every meal can be hard if you don’t prepare ahead of time. In this article, I’ll go through the basic strategies I’ve been teaching to my clients for years. I’ll cover each way that I prep protein and you can pick and choose what works best for

Motivation We all struggle to ‘find motivation’ sometimes. Luckily, we don’t have to look any further than within ourselves to find it when we need it. The first thing you need to do when seeking motivation for any behavior is to figure out what the outcome of a behavior (if executed) will accomplish and why

I’ve been thinking a lot lately about learning from others and I wanted to share some thoughts. Anyone can learn through experience. The trick to avoiding the same pitfalls that befall others is learning from their experiences. You can only learn by doing You can’t truly know anything without experiencing it – which means you’ll

Ambivalence = feeling two ways about something. This is a feeling that everyone goes through when making a change in their life. For example, let’s chat about a very common source of ambivalence for nearly everyone: nutrition. Let’s say you want to stop or reduce how much you’re eating something you love, like ice-cream. The

I often hear the phrase “I don’t feel motivated” or “I didn’t feel like doing that”. There is a very critical flaw in that line of thinking. Behaviors drive feelings. Feelings don’t magically appear out of nowhere. So, if you want to change the way you feel, you need to behave your way into that feeling.

So much of what you read in the fitness and health world is focused on education; telling you the secrets of a healthy diet or the perfect workout. I’m not saying that having the proper information isn’t helpful or critical for success (it is). But, do you really think it’s the limiting factor for most