Don’t Fall to Pieces

Hey Everybody!  How are you doing?  I’m in my office getting some work done today.  Sitting at a desk on a computer is not a natural thing for me.  Yes you’re right I probably should get a standing desk.  I do make sure to get up and walk around while I’m doing office work and hopefully you do too.  Anyhoo, well yesterday was Labor Day so I guess summer is over.  Fall is maybe not quite here but it’s on it’s way.  What a great time.  Football, cooler weather and pumpkin spice everything.  I do enjoy the changing seasons.  For a lot of people, myself included.  This is when food temptations get really tough.  First it’s just a little Halloween candy, then it’s Thanksgiving, then Christmas/Hanukkah food, food, food everywhere!  In addition to the food cooler temperatures can mean less activity.  What a conundrum.  It’s important to stay mindful and not lose sight of your health and wellness goals.  If you’ve had success either now or in the past use what has worked for you.  Reach out to a health coach and/or personal trainer (hint, hint) and ask for help.  Believe it or not you can still enjoy the holidays without wrecking yourself.  Check yourself 🙂

Low Hanging Fruit

A lot of times when people start thinking about getting healthy or getting in shape we often want to think short term.  21 day shreds, elimination diets and fat burning supplements but for long term success it’s best to focus on some smaller changes that can have a big impact.  One of the easiest things people could do to eliminate calories would be to eliminate sweetened beverages, whether that’s soda or sweet tea or coffee with sugar and add in water. If you’re only drinking 1 or 2 glasses (or less) of water a day don’t try to start drinking a gallon or 8-12 glasses or whatever you’ve heard you’re supposed to drink in a day.  Start with 1 more glass a day.  Work on that then go from there.  Take small steps to build new habits.  Sometimes it’s easier to start by adding foods rather than eliminating them.  Add a salad or green vegetable to your dinner to get adjusted to eating healthier foods then slowly decrease or eliminate foods that are not so good for you like refined carbs. If you’ve been inactive for awhile start by walking, hiking or riding your bike before jumping into more difficult activities like running or crossfit. Get a few of these healthy habits in place and then you can go from there.  You’ll have more confidence to take on bigger challenges.

Happy Super Bowl!

Tomorrow is the biggest football game in the country and one of my favorite days of the year!  I love NFL football.  It’s really the only sport I follow anymore despite the controversies surrounding it (concussions, drug abuse, arrests).  The way I feel about the NFL is kind of the way I felt about meat before I gave it up.  I loved it and ignored the environmental, ethical and health concerns around eating it and the way animals are treated.  I’m just not ready to give up on football yet.  I grew up playing it until I got too small for it.  All the other kids kept growing and I maxed out at 5’6”!  Anyhoo.  Lots of people will be making lots of questionable decisions around what they consume tomorrow, myself included.  What? Did you really think I just ate kale and quinoa all the time?  Look, this is one day a year and I’m probably exaggerating a little on what I’ll eat.  I’ll have some nachos and probably(definitely) a piece of cake because it’s a birthday/super bowl party we’re going to.  Everyone has to figure out what works for them but for me I choose to eat clean, healthy foods 80-90% of the time and then once or twice a week I loosen the reigns a little bit.  I’ve found this works well for me now that I’m a maintenance level with my weight.  But I also have to be honest with myself to not take it too far.  I know how easy it is to let a cheat meal become a cheat day become a cheat weekend etc.  A good coach can help you around issues like this offering support and accountability to find what works for you.  One bit of advice before the big game, don’t forget about the rest of the week.  Get what you need from the store, cut some veggies, make a quick soup or whatever you do for lunch/dinner prep for the week and then kick back and enjoy yourself. Have fun I know I will! Just remember, if you can’t be good, be good at it!

The Struggle is Real

“The Principle of Priority states (a) you must know the difference between what is urgent and what is important, and (b) you must do what’s important first.”

Steven Pressfield, The War of Art: Break Through the Blocks & Win Your Inner Creative Battles


I’ve been struggling with this a little lately.  If you’re keeping score this is my third blog post of the year.  It’s still early but I’m already a little behind with my goal of one new post per week.  However, I have been very productive in other areas.  Does anyone else do that?  I’ll knock out tasks on my to-do list because really I’m avoiding one task that I really need to get done.  Writing blog posts may not change the world but it’s important to me.  Mainly because I said this is something I was going to do.  I like to think I’m a man of my word and at the beginning of the year I said I was going to write 50 posts this year and I really don’t want to spend New Year’s Eve writing 40 new entries just to get it done (is that Parkinson’s Law?).  Other than my struggle with writing this year has been great for me personally.  There’s lots of new opportunities coming my way and I can’t wait to share them with you when the time is right.  Tonight will be the first meeting of my new running group and there will be a lot more fitness endeavors for me this year in addition to cooking classes and health coaching.  That’s it for now.  Talk to you soon!

The Cold, Hard Facts About Fitness and Nutrition

You must drink 10 glasses of water a day, walk 10,000 steps a day, sleep 8 hours a night and only eat carbs on Tuesdays and Thursdays.  Ok I made that last one up but the first three are pretty much considered gospel and while it’s not bad advice, and maybe optimal for most   people it may not be possible for you where you’re at today. That’s ok don’t panic.  If you’re looking to make changes in your health think about what you can do today to work towards your goals.  It doesn’t have to be all at once.  If you’re not drinking any water start with one glass.  If you’re concerned about not moving enough find ways to move more throughout the day.  Maybe walk to the kitchen and get another glass of water.  (See what I did there?)  Many times we get stuck comparing ourselves to what others are doing or what we think we should be doing and miss seeing what we can be doing. Going from no water to 1 or 2 glasses a day is big.  Taking the steps instead of an elevator or parking your car further away from the store you’re going into is big.  Going to sleep 30 minutes earlier, big.  Healthy habits beget more healthy habits.

Find Your Healthy Balance!

When was the last time you talked with someone about your health and received the personal attention you deserve? 

It’s rare for anyone to get an hour to work on their nutrition and goals with a trained professional. As a Health Coach, I create a supportive environment that will enable you to achieve all of your health goals. I have studied all the major dietary theories and use practical lifestyle coaching methods to guide you in discovering which approach works best for you.

Most approaches to nutrition dwell on calories, carbs, fats, proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients to create a happy, healthy life in a way that is flexible, fun and free of denial and discipline.

No one diet works for everyone. I will guide you to find the food and lifestyle choices that best support you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.

Could one conversation change your life?  Schedule a free initial consultation with me today!