Am I Too Old? Are there changes that happen as we get older? 100%! But so often we blame our age for things within our power to change. We also blame our age for issues we’ve ALLOWED to actually build up over time. Improper dieting practices. A lack of a proper warm up…. Things we thought we could get away with when we were younger. That we thought “worked?” Well…let’s put it this way….just because we could get results at the time, workout without warming up without any immediate consequences do...
Oct 19, 2021•11 min•Season 3Ep. 41
So we’re entering the time of year that well…we often slack a bit on those healthy habits. We get busy. There are tons of work things and family events… Let’s face it…often the holidays are when our motivation fades and often our healthy habits fall by the wayside. But I think part of the reason why we ultimately lose progress so we feel we have to start over in the new year is because we’re holding ourselves to too high of standards. Say whaaaat?! Ok don’t get me wrong. I believe 100% in hard w...
Oct 11, 2021•10 min•Season 3Ep. 40
Funny how any time there is a blip or bump in the road toward results we feel like we’re failing. But we often ignore the fact that technically we can only suffer a setback because we’ve moved forward. And trust me…I get it. It’s frustrating when you’re working hard and things don’t work out. It’s hard when you’ve emotionally and physically invested in something for it to not only not move you forward but even cause you to lose some of the progress previously made. But the sucky truth is, someti...
Oct 05, 2021•7 min•Season 3Ep. 39
If you look at comments on different exercise posts, you can honestly start to believe that EVERY move is bad for you and super dangerous. But I think too often we simply demonize moves over learning how to use them properly. Don’t get me wrong, there is risk with every move we include. But honestly there is risk doing any movement in life. And it really isn’t that moves themselves are bad…it’s that we don’t know how to implement them properly based on our needs and goals. Not every move will be...
Sep 28, 2021•8 min•Season 3Ep. 38
You know that downward spiral of negativity that can happen? Where one bad thing happens, maybe even something minor, and then stuff just seems to be piling on. And yes, while bad things are happening, you let your MINDSET only make things worse? We let ourselves begin to spiral. We begin to mentally tell ourselves… “Life sucks.” “I’m not good at anything.” “I hate everything and it’s a horrible, no good, very bad day.” We let our thoughts make things worse. The question is though…How can we sto...
Sep 21, 2021•7 min•Season 3Ep. 37
Overcorrecting... You know when you've done too much of something so in an attempt to "correct" the situation you almost go overboard the other way? Yaaaa we've all been guilty of it when it comes to our diet...and even our workouts.... We go on vacation. Eat "too much" on a weekend day.... So to "make up" for the overindulgence, we seek out a cleanse or try to cut our calories extra low or try to do extra cardio to burn everything off. And I get this logic. Trust me I do...It was my logic for t...
Sep 14, 2021•7 min•Season 3Ep. 36
Results aren’t owned. They’re rented. And rent is due every freaking day. It’s due in the form of those habits. Because we can never stop doing what made us “better.” I know we want our cake and to eat it to, but you don’t get something for nothing. Results are truly earned. Earned by those boring, tedious habits you have to do day in and day out. The hard stuff you don’t want to do. I bring this up because I feel like so much in the diet and exercise industry is marketed as being EASY - a quick...
Sep 06, 2021•8 min•Season 3Ep. 35
Gaining muscle can be HARD. There are also those of us that tend to struggle more than others. And it only gets harder as we get older because we can become anabolic resistant and we don’t utilize protein as efficiently or effectively (just another reason increasing our protein and tracking our macros is key!). That’s why I want to share 4 tips to help you dial in your diet and your training to get the best results as fast as possible. Now note, I didn’t say rush results, because gaining muscle,...
Aug 30, 2021•9 min•Season 3Ep. 34
There never really is “balance.” Life is a constant balancing act. We are always learning how to improve things and I think there will always be times we steer too much in one direction. We’re human after all. But part of mastering “balance” is realizing it will be a continual work in progress. So how can you help yourself strike more of a balance over going to extremes…which…..let’s face it, is far easier especially when it comes to our diet and exercise routines? Well that’s why I want to shar...
Aug 24, 2021•8 min•Season 3Ep. 33
I think most often we hold ourselves back. Plain and simple. It’s not that we didn’t have the ability. It’s not that we couldn’t learn the systems. It’s not that we weren’t strong enough, smart enough…insert the “enough” here…. Honestly…Most of our limits are truly self imposed. And I think part of that comes out of fear of failure. Out of fear of judgement from others. But if you want to achieve a new and better result, you’ve got to believe in yourself. You’ve got to push past any limits you f...
Aug 17, 2021•8 min•Season 3Ep. 32
Turning Obstacles Into Opportunities - The Power Of Perspective We can’t always control what happens, but we CAN always control our attitude about what happens. We can see it as an opportunity or an obstacle. It’s all about our PERSPECTIVE. So instead of dwelling on the event you can’t control, focus instead on what you can do….and that means CONTROL YOUR PERSPECTIVE. However, this is easier said than done. That’s why I wanted to share 3 tips to help you shift your perspective and see obstacles ...
Aug 09, 2021•7 min•Season 3Ep. 31
What we measure we can manage. If you don’t have clear data about what is going on, you can’t make accurate changes. Tracking provides us that data. However our data is…well…only as good as our data collection methods. So if tracking isn’t working? You need to take a look at how you’re collecting data as one of these 4 things may be going on… And note…I’m not saying we are trying to intentional do things wrong, but I also believe that with hard changes there are easy ways to make excuses or unin...
Aug 02, 2021•11 min•Season 3Ep. 30
I think often when we're struggling, we feel like we're failing. But that honestly isn't the case. To succeed, you have to face struggles head on and keep on going. If there are no struggles, you're probably not making the changes you need. And you're probably closer to failure than you realize. Because change is hard. Doing what you "should" isn't always fun. Success IS struggle. Life will always do its best to try to get in the way and we're constantly going to be fighting those excuses. Learn...
Jul 27, 2021•7 min•Season 3Ep. 29
It’s so easy to fall into the “more is better” attitude. Because taking action, “doing more,” allows us to feel like we have more control over our results…like we can get things to happen faster. But that’s simply not how things work. We can’t out exercise or out diet time. So often doing more creates unsustainable routines and habits not to mention pushes us the point of training or dieting so hard that we see diminishing returns. Our hard work actually backfires. That’s why I wanted to talk ab...
Jul 19, 2021•9 min•Season 3Ep. 28
I did a podcast a while ago about “how long does it take to achieve (insert result here)?” since I get that question a lot. And I said in that podcast that the annoying answer is… “Your entire life.” Often we equate what we are doing RIGHT NOW to the results we have RIGHT NOW. Even though we do know results take time to build. The simple fact is, our current results in life are truly an indicator of our past hustle. Ryan shared that statement with me and I thought it was a great summary. What yo...
Jul 12, 2021•10 min•Season 3Ep. 27
I was thinking about what most often leads to a client being successful…and honestly it never boils down to the fact that they really have more willpower. Or better macros or better workouts. It boils down to the fact that they truly take OWNERSHIP of the process. They focus on finding a way through the ideal, and not so ideal times. And they recognize the power of their mindset. Because so often we try to search for a perfect diet, a perfect workout. A perfect supplement or move. When really, i...
Jul 05, 2021•9 min•Season 3Ep. 26
Guess what? You’re human. You’re never going to be perfect. I know it’s hard to believe but it’s true. And honestly, if you ever look back at a project you’ve done and there is nothing you would change? You’re either… A. Not being honest with yourself… Or… B. You’ve stopped learning and started standing still. Because as we learn and grow, we will always find flaws in earlier plans. And it’s key we realize this because so often we hold ourselves back from ever getting started because we want som...
Jun 28, 2021•3 min•Season 3Ep. 25
Ok so we all do this…when talking with someone, looking back on the path we had to take for results, we’ll say, “It wasn’t that bad.” Because in the end it was worth it AND we’ve adjusted to the new habits so they feel easier. But I guarantee many of us to start did some whining about how sucky or hard or confusing the process was. Because, guess what? Change IS hard. Reaching a goal we’ve never reached is OVERWHELMING AND TOUGH. The learning process sucks. It’s not fun to not be good at somethi...
Jun 21, 2021•4 min•Season 3Ep. 24
The simple truth is, you can work really hard and not achieve the results you want. And I see this becoming more and more the case as people want to post about how hard they’re working. About how they’re spending hours in the gym. Doing some crazy restrictive diet where they cut out a ton of stuff. But then they’re frustrated by their lack of results at the end of it. The thing is…they’ve almost put more of an emphasis on the work than on the plan to get the result! They’ve confused effort with ...
Jun 13, 2021•5 min•Season 3Ep. 23
Feelings aren't data. How we "feel" about what we are doing often isn't the same as the actual data showing what we are doing. And data doesn't lie. It's why it's so key we track our macros and our workouts so we have that impartial data to use to help us tweak and adjust. Because often when we don't have that data? It's easy to lie to ourselves about how things are going. I can't tell you how many times I've had clients say to me, "This ratio doesn't work." when they haven't actually hit the ra...
Jun 08, 2021•5 min•Season 3Ep. 22
Don’t Quit Before Results Add Up! It can be hard to keep putting in the work when we don’t feel like results are adding up. But the sucky part is…often those times where we feel like nothing is happening, we’re moving forward and potentially only inches or even days away from our goal. Those are often the times we just need to KEEP GOING. A great way to think about this process is this one image I’ve seen of two miners digging for diamonds. Both are in a tunnel of dirt. The tunnel looks exactly ...
May 31, 2021•6 min•Season 3Ep. 21
I often get asked, "How long did it take you to get to (insert the result I've achieved that they want here)?" My answer is, "My entire life." This isn't meant to be flippant. But it's the honest answer. Sure maybe I "cut" for 6 weeks to get leaner. Or maybe I did a workout progression that built my pull ups over the last 4 weeks.... But these things are still based off a foundation that, in a way, I've been creating my entire life. Even if you are the same weight or have the same "strength" as ...
May 25, 2021•6 min•Season 3Ep. 20
It’s easy to start a new program and get overwhelmed by all of the changes you feel you have to make. And so..well…we freak out and never end up moving forward. But before you let your brain go into freak out mode…start by focusing on small tweaks! Or as I’ve liked saying “Tweak before you freak!” Because small changes add up. And they help us create something actually sustainable. Too often we feel like we have to overhaul everything, when really those small changes are what add up and allow us...
May 18, 2021•6 min•Season 3Ep. 19
I think often in our workouts in an attempt to do more or that harder variation and last the entire interval of work, we CHEAT ourselves out of the full benefit of moves. We don’t try to work muscles as hard as we can. We actually just try to survive the time we are “supposed” to work in the follow along. And this leads to us CHEATING on moves. Letting our hands shift out in front of us as we do mountain climbers. Letting our butt go up in the air as we hold a plank. Not sinking as low or jumpin...
May 10, 2021•8 min•Season 3Ep. 18
I refused to demo the moves and made friends or co-workers do it. I was comfortable sharing my knowledge behind the scenes. But I also really really really (did I say REALLY!?) wanted to share my passion and knowledge and help others. So Ryan kind of gave me an ultimatum... Ryan basically told me at one point, "If you really want to do this thing, you need to suck it up and get over it and be in the photos." (I would say he said it nicer than that as I can't remember his exact phrasing since it ...
May 03, 2021•6 min•Season 3Ep. 17
You know that urge to do MORE? To make more changes? Search for a new macro ratio? Workout longer? Train harder? I think this focus on doing MORE stems from the fact that A. Yes we want results faster but B. We also feel more in CONTROL when we do more. The feeling that we are “acting” or taking action gives us a sense of control. Even though we may not actually be moving ourselves forward and even wasting a ton of energy as we set ourselves back. It may be wasted work and energy. And a lot of a...
Apr 26, 2021•6 min•Season 3Ep. 16
Tracking our macros isn’t just about restricting what we’re eating to lose weight. It’s about truly learning how to FUEL. Because no matter what result you want to get, from losing weight to body recomposition to gaining muscle to fueling your endurance sport to even simply feeling more energized throughout the day, the macronutrient ratio you are consuming MATTERS. And by understanding macros, you can better adjust how you fuel over time as your needs and goals change! So here are 4 “hacks” to ...
Apr 20, 2021•10 min•Season 3Ep. 15
Legend-wait-for-it-dary I love hearing Barney say this in How I Met Your Mother. And almost every time I try to repeat the line, I somehow butcher it haha Anyway, the simple fact is… Not every day can be legendary or no days end up being legendary. You can’t know the good without the bad! BUT even on those not so ideal days we can take something out of them that moves us forward. Here are 4 questions to consider to GROW from those not so fun days to make your lows less low! Do I know what trigge...
Apr 13, 2021•7 min•Season 3Ep. 14
So on my Unicorn coaching call this last week, I was trying to figure out another way to describe what I see as the issues we often blame on “age.” Because while, yes our body does change as we get older, so often so many of our issues are from well…a leaky ceiling we didn’t address. If you had a leak and over the years the water kept dripping in that same spot, you wouldn’t be surprised when, finally one day, the leak made the ceiling board collapse. You’d know that even though it was only a li...
Apr 05, 2021•8 min•Season 3Ep. 13
One of my amazing Unicorns Ellen commented this in the group last week..."Maybe things are not going a 100% as I want them to go, maybe I am not doing as much as I would like to do....but I have a lot of lemons at the moment and not enough glasses to make lemonade in so I just make lemonade out of the lemons where I have the glasses for." So often we have a ton of things going on and simply not enough time to do as much as we'd like for each of those things. But we also have to remember that all...
Mar 30, 2021•6 min•Season 3Ep. 12
