Recent Posts

Always Know Your Target

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Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” And each of us knows from our own experience that he is right.  The general flow of human life tends to be toward ease and comfort.  One day flows into the next, and many of us never quite get around to turning our good intentions into reality. Those ‘good intentions,’ while no doubt admirable, tend to remain unrealized mainly because they are too vague.  Vague ideas are impossible to focus on and aim for; they are moving targets. Do you have moving targets in your life?  Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you.  Maybe you just want to establish a regular workout routine and stick with it this time. The keys to your success are two-fold:  steady the target and create momentum. 

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Are You Sleeping Enough?

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How often do you hear someone say, “I had a great night’s sleep last night!” or “I feel refreshed and energetic!”? Probably not very often. Feeling sluggish seems to be the new normal. In fact, according to the National Sleep Foundation, it is the new normal: most Americans are sleep-deprived. But not getting enough sleep may be causing more trouble for you than just that pesky drowsy feeling: it could be seriously harming your health.

Centuries ago, it was common for people to sleep 8 to 9 hours each day. But now, only about 25% of Americans get 8 or more hours of sleep. The reasons we are not sleeping are many. We live in a 24/7 society—practically anything we want to do is available around the clock, from fitness centers to pharmacies to departments.

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Father’s Day Fitness: Formula for Success

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I have good news and bad news, Dads. First the bad news:  you can’t do it all.  That long to-do list you have staring at you?  Working harder, longer and more frantically will not help you get all your boxes checked.  The reason is because more tasks, more responsibilities, and more activities keep piling on.  But the harder you try to do everything, the more frustrated you become. The hard truth is that there simply isn’t enough time to do everything there is to do.  Of course we know this intuitively, but for some reason we keep on trying to do it all—probably because we don’t really know what else to do.

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How to Think & Succeed

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Ever since Napoleon Hill wrote his groundbreaking book, Think and Grow Rich, successful people have been using mastermind groups to up-level their accomplishments and create opportunities for themselves and for others as well. Perhaps you have heard of mastermind groups but are not sure what they are and how you could benefit from them. 

What is a mastermind?

In the words of Napoleon Hill, a mastermind is “Coordination of knowledge and effort, in a spirit of harmony, between two or more people, for the attainment of a definite purpose.” 

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Making the Mindless Margin Work for You

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Chances are you’ve been pulling out some of your spring and summer clothing—those favorite pieces from last year.  But if you are like many people, they don’t feel quite as comfortable as they did at the end of summer.  The zipper is a little harder to zip, and the fit is a bit too snug to be attractive.  What happened?

The mindless margin happened.

The mindless margin

In his book, Mindless Eating:  Why We Eat More Than We Think, Dr. Brian Wansink defines the mindless margin as that margin or zone in which we can slightly overeat or slightly under eat without even realizing it.

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It’s Time for a New Beginning

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Spring is a time of new beginnings.  As the world wakes up from its long sleep, our minds feel energized, refreshed and ready to celebrate.  Does your body feel the same way?  If you haven’t been working consistently on your fitness and health this winter, your body may be struggling to keep up with your mind. It’s hard to make a new start when you feel sluggish and discouraged. That’s why I exist:  to help you move from reality to your dream.  If you have tried and failed at fitness, then you likely feel too paralyzed to try again. Motivating people to get healthy, however, is what I do best.  But you have to let me help you!  Let’s get started.

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Liver Detoxification 101

Liver Detox

When was the last time you thought about your liver?  If you are like most people, this amazing organ does not command much of your attention.  But if you are interested in living as healthily as possible, attending to your liver can have big payoffs.

Named after the Old English word for “life,” the liver is a critically important part of your body.  The array of functions it performs is staggering.  These include:

  • Controlling blood sugar
  • Regulating fat storage
  • Producing proteins
  • Cleansing the blood
  • Metabolizing fat
  • Producing energy

However, if toxins clog and overwhelm the liver, it will cease to perform its functions correctly.  If the liver cannot cleanse the toxins from the body effectively, those toxins can trigger an immune response which not only can burden the immune system but possibly lead to autoimmune diseases such as arthritis. You may also find that weight control becomes much more difficult as a result of a backed-up liver.  Blood sugar control, fat storage and metabolism are all critical factors in weight management, and your liver is a key player in this delicate balance. A toxic liver cannot keep up with its metabolic functions if it is unhealthy. Other symptoms of liver overload are food allergies, high cholesterol, high blood pressure, skin conditions and digestive problems such as heartburn and bloating.

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“UPGRADE” Your Warm-Up

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You might be tempted to skip the warm up when you work out.  After all, you only have so much time to exercise— “Let’s just get on with it already!  I’m in a hurry!” But warming up is a critical component of your fitness routine, and skipping it could have unpleasant and even dangerous results—such as muscle strain, muscle injury and pain. Oh yeah, and a proper warm-up will actually IMPROVE your workout performance!

The Warm-up:  Basics

A warm up is a short workout period at the beginning of your exercise session.  It is generally low intensity and prepares your body for the upcoming exertion. The purpose of a traditional warm up is to slightly increase your heart rate. This raises your core body temperature and increases the blood flow to your muscles.  Cold muscles and other connective tissues do not stretch very easily.  A warm up session literally warms them up and relaxes them, making them more supple and ready to work.

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