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.

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.

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.

Anecdote gets very wishy-washy and problematic when we apply it globally generally.

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.

Studies show that approach-based threshold goals are more advantageous and lead to longer-lasting results in beginners and intermediates looking to master a new skill in pursuit of a greater goal.

Countless fit pros post something to the effect of “you don’t need to wait until you are fitter to go to the gym” every year. Though this point often has many merits, so does the opposite and here’s why.

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 health and fitness industry isn’t serving you, the people looking to improve your health and fitness, as well as it could be, and here’s why

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”?

So often we focus on the minutia when 80% of a task can be completed by 1-2 high-impact behaviors/adjustments. Are you making these mistakes in your health and fitness?

Why knowing what to eat isn’t the problem, how we can shift the narrative to being in charge of our own nutrition story, and some things we can do right now that have a significant impact.

Drawing your own health and fitness map ensures you get to where you want to go in a way that matches you…here’s how to do it.

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.

And yet, "keeping things in check" without considering how the tactics we use, match (or don't match) with our own personal values can actually make things much harder in the long run. 

Thinking of food as good/bad behaviors, winner/loser choices, clean/dirty, honest/cheating actions only serve to perpetuate extreme behaviors with food that aren’t necessary or helpful