Even with the new numbers the CDC put out showing the virus is not as deadly as once thought, it is still top of mind to take action steps to make yourself resilient and harder to kill.

The best way to do this is to focus on your immune system. Your immune system fights infections, and viruses. It is a system that highly coordinates your organs, cells, and proteins into a highly advanced defense system.

1. SLEEP
I used to think sleep deprivation was a badge of honor as a result for hard work. I looked up to people like Grant Cardone, and The Rock for their seemingly in-human ability to work with little sleep.  After reading the book "Why We Sleep" by Matthew Walker my views changed. It is such a pillar to good health, and no one is immune to sleep deprivation. Despite what I used to think.

2. AVOID ACCESS SUGAR
To me it is very interesting to notice how many people realize sugar links to bad health with diseases like obesity and diabetes but fail to recognize the connection...

The world is in a state of fear and uncertainty right now, and for a lot of people its overwhelming.

People ask me why I am not scared or worried about the Corona Virus. It's not because I don’t think it's serious… I definitely do, but I believe in my own body's ability to recover more than I worry about the virus getting the best of me. 

We are born with everything we need - A God made immune system designed to help keep the body well.

If you take responsibility for your health by exercising, eating right, getting good sleep, staying hydrated, do stress management, and build your mindset, you will keep the immune system strong and won't have to consume yourself with worry because you have stacked the odds in your favor of not being the 0.1 to 1% (according to US Health Officials) that aren't going to pull through this virus.

One thing to remember from all this is that we need to be more self-reliant with our health. We can’t rely on the medical...

Over the years in working with many clients who battle fatigue (including myself), I have the ultimate checklist to battle this state. If you are struggling with this, incorporate these strategies that will help get your energy back.

Dominate Fitness Through The Holidays

A lot of people struggle with fitness and nutrition in general and it becomes an even bigger struggle during the holidays, and can even be challenging for those of us with a good grasp with our fitness and nutrition.

Lets face it, the holidays bring people together, and usually the center of all our gatherings is food... LOTS OF IT!  We have those family members that really lay on the pressure as well, and when you politely say no to a certain dish or dessert they won't take no for an answer.  With the pressure applied AND being surrounded by a lot of great tasting foods, it can be hard not to waiver.  So with food at the heart of the matter here are some tips to dominate your fitness through the holidays.

Tip #1 - PLAN YOUR WORKOUTS!  Seems obvious, right?  I can not emphasize the importance of being intentional and honoring the commitments made to yourself. Map out your schedule now through the end of the...

Summary of Video

Preheat Oven to 400

Cook bake for 50 - 60 minutes (depending on size of potatoes)

Smash potato

1 generous spoonful of Nonfat Plain Greek Yogurt

Cinnamin to taste

1 dropperful of liquid vanilla stevia

Mix and enjoy!

 The picture on the right was the picture I had on my Vision Board... it also happens to be a picture of Greg Plitt, who was a legend in the Fitness Industry. The Picture on the left is me about 6 months after I created my vision board. 

If you want to achieve a goal you must see the achieving in your own mind before you actually arrive.

I held this vision daily, and this picture of Greg helped me see clearly what I wanted. I demonstrated my faith with action and knew that what I strived for.

I needed to invite God in the journey with me because of the pain I was going through at that time in my life (I used Faith and Fitness as therapy to get me through that dark time in my life), I considered the outcome DONE, and kept taking consistent daily actions with this goal on top of mind. I talk more in detail about the process in my best selling book in the Mission of Mindset Chapter.

Why does a vision board work?

It uses something called the RAS ( reticular activating system)...

There is a lot of information out there on this topic.  It also seems like some of that information presents it as High Intensity VERSUS Low Intensity - as in Do High Intensity because low intensity is bad.

Well I have to disagree. YES, I do feel High Intensity is more effective for getting fat off, but I do not discredit Low Intensity either.

I will sum up my cardio philosophy in one paragraph.

Be intentional with your High Intensity Cardio sessions. Plan for them and schedule them on your calendar. For Low Intensity Cardio focus on being active throughout your days. Strictly speaking, it should be a lifestyle and weaved into your everyday life.

Part of the equation of staying lean is living an active lifestyle... I go for morning walks with my wife, I play tennis with my kids, trail run (as pictured), or ride my bike. Sometimes on nice days, I will walk or jog somewhere that I normally would take my car. I don't count any of that as a workout, it's just my...

Commitment is like pulling the pin on a grenade...once that pin is pulled – YOU’RE GOING TO TAKE ACTION!

Getting yourself committed to taking action is an essential place to be if you want amazing results. When it comes to our personal fitness, so many of us struggle with taking action.

There is a really good quote out there that summarizes two different mindsets:

"When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses, only results."

Another mindset we battle is the learning but never doing.

There will always be more to learn. In this day and age we have all the information we need at our fingertips through the internet. But if you keep waiting until you think you know enough, you will always be waiting to start because it will never be enough. 

Trust me, you will learn a lot more from taking action than you will ever learn by reading,...

Health & Fitness is my life's work, my calling, my passion. Even so, I definitely have taken that for granted.

Often times to truly be grateful for something is have it taken from you. My health being temporarily taken was exactly what happened to me over the last couple days.

The last time I had the true full blown flu was in 2005. That was too long ago to remember what the misery of being down and out feels like. Well the past two days I felt all those symptoms and ended up staying in bed for those couple days. Today is the actual first morning I feel 100% again, and I have to tell you, it feels amazing to be back and am so very grateful to have the blessing of the vitality good health and fitness bring. I think a lot of big life changes set me up for this... I just have closed one business I poured my heart into, moved to a different part of the state, got married, and am working all hours as I wait to transition into a new position that opens up in May, and on top of that -...