The Ultimate Checklist For Staying Energized & Awake During The Day.

advice energy Jan 26, 2020

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.

 
SLEEP:
1. Get 7 to 8 hours of sleep per night.
(Build your belief in this area. For many years I shortchanged myself on sleep and actually wore my sleep deprivation as a badge of honor as I built and grew my former gym ShockBody Fitness. It wasn't until I read the book "Why we sleep" that I made a real effort in this area. I highly recommend this book to those that have a similar mindset as I did as I worked hard in the wee hours of the night!)

2. Get on a consistent sleep schedule; Go to bed and get up at the same time. This will help establish a stronger circadian rhythm.
 
3. Invest in a pair of blue light blocker glasses (check amazon), limit phone/ computer usage in the hours leading up to bed. There is so much junk light that...
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Dominate Fitness Through The Holidays

fitness holidays nutrition Nov 22, 2019

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...

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(Video) How I Make My Sweet Potatoes Awesome!

nutrition recipe Sep 04, 2019
 

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!

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Visualize To Actualize

mindset visualization Jul 22, 2019

 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)...

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High Intensity or Low Intensity Cardio

fitness Jun 01, 2019

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...

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Results Follow Consistency

mindset Aug 02, 2018
There is one method that I have used with clients over the years that produced tremendous success with them. It is actually a strategy that Jerry Seinfeld used to be consistent in writing. What he would do is write comedy material for the day. If he completed this task he would mark an "X" on that day. After a few days you would have a chain of "X's"  He did an interview with LifeHacker about this and said, your only job is just is don't break the chain!
 
I adopted this method to fit my clients needs. Depending on the client, I may start them with simple task that would help them get a quick win for the day and create momentum. Once a good size chain was formed, I would then switch it to more of a "keystone" action... a difference maker. Something that had significant impact on the goals and tie it to the longer chain that now has a psychological hold on the mind to not break it.
 
Putting this method in play builds the discipline muscle. It didn't matter if they...
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4 Tactics To Achieving Grenade Pin-Pulling Commitment

mindeset taking action Mar 18, 2018

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,...

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My Experience That Changed My Perspective

gratitude Mar 16, 2018

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 -...

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LIFE WILL GIVE YOU A BATTLE, ESPECIALLY IF YOU ARE STRIVING FOR SOMETHING GREAT.

mindset Mar 02, 2018

The bigger the goal the more resistance. No matter what... one thing is for sure, there are just going to be shots that hit you unexpectedly. Trying to achieve by "dodging" everything is just not real. You must condition your mind to withstand and persist when (not if) those shots do hit!

Living a life of mediocrity and no risk will minimize shots that hit you. But living that way is not living... its just merely existing.

The bigger the goal, the more battlefields you have to walk through, the more shots you will have to take. The test is what YOU can endure and withstand. Hold strong, stay focused and get there!

Walking through the battlefields is a matter of Wants vs Standards... Everybody "wants" success but the want is not enough, that will only take them out "TO" the battlefield... but as soon as they start getting hit they turn around and run back to their safe zone. WE DON'T ALWAYS GET OUR WANTS BUT WE ALWAYS GET OUR STANDARDS.

If you haven't been hit with some shots in...

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Is Distraction Affecting Your Results?

fitness mindset nutrition Feb 20, 2018

Life is full of distraction, and not every situation in life is going to look the way you want it to.

Two things you have to change those situations: TIME & FOCUSED ACTION.

The most valuable currency we have is TIME. The most powerful way to spend that currency is FOCUSED ACTION. There is so much going around us demanding our attention, but creating a powerful mindset involves a mindset of focus.

Distraction is an enemy... information overload can paralyze people, or can make you lose momentum. With so much available at our fingertips it is easy to fall into traps of distraction.

In Health & Fitness... Instead of overwhelming yourself with nutrition (jumping from this strategy, this diet, or that diet)... focus on ONE plan. See it through. 

Instead of winging your workouts or copying what this person is doing for a week and then jumping to another program the next week... get them professionally programmed and put all your effort, sweat and focus into that. SEE THE...

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