If I gave you $50 to spend in the supermarket with the express intent that you bought the most nutritious basket of food you knew how to, what would you buy?

We need to explore other possibilities and reflect upon what we can/did learn from an event rather than just writing it off and putting it in the fuck it bucket to chastise ourselves with.

Learn how I and my client developed a plan to manage and limit overeating at the end of a stressful day.

Learn how I and my client developed a plan to maintain a calorie deficit during an important and stressful work trip.

We don’t seem to have the motivation and patience to stick with things, but we often seem to have the motivation and patience to start again.

The words we use matter and communication with ourselves is arguably more important than how we talk to others. Positive affirmation, self-talk, and growth mindsets set the stage for concrete habits and resilient behavior change.

Don’t conflate “working out” with “health and fitness”. You can have great health and fitness without ever stepping foot in a gym a day in your life if you want to.

Doing hard things is a learned skill and before intensity comes consistency. You need to commit to doing the right things before applying more effort. Doing the wrong things with a lot of effort is at best inefficient and at worst detrimental.

While being prepared is important, preparation by itself doesn't get results.

It can be very easy to convince ourselves of truth by providing evidence of it whether it’s positive or negative…but it is helpful?

“I don’t” is a statement evoking the power and strength of an Avenger falling from the sky, smoldering, spinning hammer in tow.

The risk-free trial of anything has MANY pros. A test drive in the car, a flavor sample at JP Licks, the first quarter of the big game, a free week at a gym. And, it has the potential to pose us some problems too.

Mindfulness allows us to pay attention to what is happening right now, how we are feeling about it, and what we are thinking/perceiving about what this means TO us, not ABOUT us.

We can learn new information without it replacing what we previously learned/currently know. Here’s how to avoid throwing the baby out with the bathwater when it comes to health and fitness.

Get your FREE copy of my highest impact training and nutrition tool designed to help you get to a goal that matters to you without it draining your soul.

Though there is an abundance of great information and coaching available, beware of those squeezing your morality and self-esteem to give you a piece of their pie. Here’s what to look out for…

The importance of environment design in behavior change can not be understated - here’s how to make it work for you instead of against you.

Plenty of successful chefs run on the “simple cooking” mantra, so why do so many people have a problem with “boring meals”?

I’ve done some thinking and wanted to share with you, whether you are a trainer or a trainee, the 2 key most important aspects to consider in your training to be successful are

The skills we use to get started likely won't be the ones we use to keep going. Always using the same practices regularly serves to perpetuate the stop-start/yoyo nature of training, nutrition, and lifestyle improvements.