Tag Archives: Active

What could you do differently to get better results?

I’m a HUGE fan of tweaking and playing with the variables in our lives – and our minds – in order to get the results we really want out of life.
Have you considered this?
How could we settle or complacency in any area of our lives if we realize that anything and everything is possible and within our very own reaches?
I mean, if something isn’t “working” – and “working” being defined as, resulting in what we want in our lives – why would we stay attached to the things that are not giving us the results we are really wanting?
The process of change starts when our desire for better outweighs our desire to stay the same. Sometimes fear and other factors can cause us to desire stay the same.
But at some point, there is a point when we get to, “I am FED UP with getting less than what I want,” and then we do something about it.
Maybe we have to make drastic changes. Maybe we need to make a few minor adjustments. Either way, change has to take place.
What in your life, your health, your fitness, your wellness, do you need to tweak to improve your satisfaction and benefit from it? What can you do TODAY to set in motion a chain of events that will put you in the place (or really close to it, at least) a year from now?
Remember, change takes time and patience. But it all starts with the mental shift!


When Will it Get Easier??

I get this question often from clients: “when will it get easier?”
Well, first, I must say, that I LOVE this question.
Why? Why would I adore this question? Because it means the client is thinking far enough ahead of implementing a particular change that they are concerned about their willpower to continue with it/keep up with it.
It’s a beautiful question to ask, and a beautiful place to be.
The answer varies form person to person, but, allow me to give you my general answer to this question, in hopes that it helps you along your personal journey of health, fitness, and wellness ..
It will get easier when you enjoy the process and stop thinking about it. 
Think about it – in terms of time being relative and either expanding or contracting – when does time go the fastest? When you’re having the best time, right? And when does it contract and seem to take absolutely forever, crawling at a snail’s pace? When you’re doing something you’re forcing yourself to do, in excruciating painful-like fashion.
Yes, the same rule applies to health, fitness, wellness, and all of life.
This is one of the reasons why I began doing what I do now – being a health/fitness coach – the fact that these wonderful life principles are transferable to all areas of life!
So, relax a little, sit back and enjoy the ride – seek ways to move that you enjoy, and/or seek enjoyment in the ways you move – either way, this will help it to become a more welcome addition and integration into your life.

Formula for Success

Attitude + action = results


Have you seen this before? All success starts first in the mind, or, going even deeper, in our spirit. We must first have to believe that it is possible. Seeing is not believing, per se, it is believing that is seeing. Both are true.


Consider when you were once getting a new car. When you were searching or maybe already in the buying process, you probably started to see that car everywhere, right? Weren’t those cars there all along? Yes – they were. But now, you’re noticing them because you’re focusing on them.


This principle is the same with anything we wish to create in our lives.


If you want to accomplish anything, allow yourself to daydream about it! Experience it as much as you can with as many senses as you can. Believe that it is not only possible, but that it is possible FOR YOU!


When we focus on what we want with the right can-do attitude, this is where rubber meets road and we automatically, without even tangibly thinking about it again, we will begin to see the opportunities around us and take the actions we need to take to get there.


The mind is like a camera – what we focus on is what we get.


What do you want to accomplish? With your health, wellness, and life? What steps can you take towards it today, right now?


Nutrition on the Go

It can be difficult to change to healthier eating habits when living a busy, hectic life. Rutgers published a study targeting this topic specifically.

Check out this article from naturallysavvy.com for 13 Healthy Eating Tips for a Busy Lifestyle! See what you could incorporate into your life this week 🙂

Why include a cool-down to your workout?

Last week we were talking about the benefits of a warm-up. Now let’s discuss the benefits of a cool-down to your workout, and a good process to follow to do so ..


Benefits of a Cool-Down:
  • Provides the body with a smooth transition from exercise back to a steady state of rest
    • Reduce heart and breathing rates
    • Gradually cool body temperature
    • Return muscles to their optimal length-tension relationships
    • Prevent venous pooling of blood in the lower extremities (which could cause dizziness or possible fainting)
    • Restore physiologic systems close to baseline
Suggested cool-down activities:
  • Cardiorespiratory exercise – 5-10 minutes
    • Example: treadmill, stationary bicycle, StairClimber, rower, elliptical trainer
  • Self-myofascial release (foam rolling) – 30 seconds for each muscle
    • Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
  • Static stretching – 30 seconds for each muscle
    • Why? Lengthen muscles back to their optimal length-tension relationships, promoting optimal joint range of motion
    • Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
Try this process at the end of your next workout! I am here to help you get the absolute most from your time spent exercising.

Why seek advice?

We all have a number of areas we would consider ourselves to be competent and/or an expert in, right? Maybe it’s our job, maybe it’s how we run our lives or take care of our family. We could tell all the ins and outs of how to navigate what to do.

When it comes to adding new areas of expertise, like our own health, for example, it’s wise to seek out someone who has credentials and experience to help us make it happen. With all the information out there, it’s easy to get lost and spend a whole lot of time figuring it out. Is there an easier way?


When I wanted to learn more about how to run my own business more effectively, I sought out a business coach in my industry. I wish I’d done it sooner! I spent a lot of time and energy figuring out things that didn’t work so well for me.

I recommend the same for you! Instead of taking the time and energy to figure out trial and error, hire a coach!

In my line of work, I do define a health coach quite differently than I would define a personal trainer. Health coaches are more encompassing, take all of life into consideration, and work with the unique life variables you have to get you to where you want to go with your health.

Do you have a health concern you want to take care of, like lowering your blood pressure? Do you want to have more energy for all the things you need and want to do in your day? Do you want to be more confident and comfortable in your skin?

Click here to apply for a free 15-minute coaching call with me. Let’s explore if I can help get you there!


Benefits and effects of a warm-up!

Many people don’t warm up sufficiently. Here are the benefits and some examples of things that we teach in reference to warming up before exercising:
Benefits Effects
Increased heart and respiratory rate
Increases cardiorespiratory system’s capacity to perform work
Increases blood flow to active muscle tissue
Increases the oxygen exchange capacity
Increased tissue temperature
Increases rate of muscle contraction
Increases efficiency of opposing muscle contraction and relaxation
Increases metabolic rate
Increases the soft tissue extensibility
Increased psychological preparation for bouts of exercise Increases the mental readiness of an individual
Suggested warm-up activities:
  • Low-to-moderate intensity level
  • Self-myofascial release (foam rolling) – 30 seconds for each muscle
    • Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
  • Stretching (depending on goal and what type of workout the warm-up is preparing for):
    • Static – 30 seconds for each muscle
      • Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
    • Active-isolated – 1-2 seconds hold and 5-10 repetitions for each muscle
      • gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
    • Dynamic stretching – 10 repetitions each
      • Example: hip swings: side to side, prisoner squats, lunges with rotation, lateral tube walking, medicine ball lift and chops, single-leg squat touchdowns
  • Cardiorespiratory exercise (5-10 minutes)
    • Example: treadmill, stationary bicycle, StairClimber, rower, elliptical trainer
Try this format the next workout that you do at the gym or wherever you go!

The RIGHT goal (4 tips)

Do you ever wonder if you have the RIGHT goal in mind for your fitness or weight loss? In the RIGHT timeframe? 

You are not alone, that is for sure!

A lot of goal setting and achievement is trial and error. We must be willing to fail a few times (or several times) while figuring out our exact formula to get it right for our specific life variables.

Some questions to consider that would help would be:
  1. What have you been able to accomplish in the past?
  2. What are your past victories?
  3. Do you believe that you can achieve this new goal within the timeframe you have set for it?
  4. What research have you done to see if this is a realistic goal, or does it matter in your case? (Think: the 4-minute mile had to be broken at some point by an individual who had to see that it was possible for it to happen)
These should get you started. If you’d like to explore if I can help you with creating and accomplishing your health, fitness and wellness goals, click here to apply for a free 15-minute coaching call. I am more than happy to help however I can, and we can explore if it would be good for us to work together. But be aware – You must be ready to make a shift! 🙂 

For your health, fitness and wellness!

Visualization: your secret superpower

Did you know that you have a secret superpower? Yes, you. Within you! Right now! You can use it.
I’m talking about visualization.
Often, I’m coaching my clients through this before, during and even after a workout. The more that you visualize something like how strong you are and how good you feel, the stronger and better you will feel!
Greatist published an article on this wonderful phenomena here. Check it out!
Better yet, you can use visualization to your advantage even when awaking in the morning and before you retire to bed. If you have challenges with waking up with energy, have your last thought before resting be about how refreshed and energized you will awake in the morning!
Give it a try over the next few daysTry it with anything you need to do! Explore this.
For your health, fitness, and wellness!

Do it for YOU

Maybe you know this. Or maybe you could use a reminder. I know I do, from time to time.

You are worth it. 

I believe that when we take care of ourselves first, we can then take care of others. Now, I’m not saying to be completely self-centered in everything, all the time. There is a level of balance to be applied here, of course. However, I do not believe that we are to completely and utterly forget ourselves in the name of service to all those around us.

Yes, there is a healthy balance in everything. For me, my number one priority in my life is health, in all areas of my life, from my mind, to my spirit, to my body, to my relationships and all the work that I put my hands to. And for me, with pursuing health in all of my life, I found the need to have balance in all of my life.

I hope you’re having a fantastic day and that you come to a full knowing of how awesome you are and how much you are special and worthy of all of the desires you wish to see come to fruition in your life!

Do something for YOU today. You are worth it. Take care of you. 🙂

For your health, wellness, and happiness!