The Easiest Choice

When we get busy we tend to sacrifice our nutrition by skipping meals, hitting the vending machine, or finding a drive-thru. When we get hungry and don’t have healthy choices at our fingertips, we become victim to whatever is convenient. Make the healthier choice the easier choice. Set yourself up for success each week by […]

Support, Friend, Community

Strength In Numbers Research has shown that the most important factor in achieving long term health and wellness is having a support system. Fitness buddies provide motivation, accountability, and healthy competition. There are days when we all show up to a workout exhausted and are instantly reenergized by our workout companions. A twelve month exercise […]

Broken Chain = Broken Habit

DON’T BREAK THE CHAIN Meghan White recently shared a strategy for developing better habits that Jerry Seinfeld used to become a funnier comic. Seinfeld said ‘the secret to creating better jokes was to write every single day.’ In order to motivate himself he used a large wall calendar and big red marker. Each day that […]

All or Nothing

Finding Middle Ground It’s Sunday night and you reflect on all the poor eating choices you made over the weekend. You vow to be incredibly strict and meticulous with your diet and exercise plan this week.  Monday: You wake up at 5:00am to hit the gym, and eat egg whites, ground turkey, and asparagus. Boom! […]

Environment = Goals

Change Your Environment to Match Your Goals  Your environment encompasses all of the spaces you spend your time, such as your home, car, and office. The best way to start changing your habits are to take control of your environment. When you examine all of these spaces ask yourself: Is my environment helping or hindering […]

On and "Off" Day

Do These Things On Your Off Days Every good training program has rest days. When you find yourself on an off day, here are three things that you can do to maximize your recovery so you are ready for the next day of training. Myofascial Release. Big fancy term for rolling out. Rolling out is […]

Pain Face

Going To The Dark Place   The Dark Place. Where you feel searing pain. Where doubts fill your mind. Where you want to give up. Where your knees buckle. Where your lungs bleed. Where you can’t breath. Where you want to cry. I haven’t experienced the dark place very often as an athlete. It’s scary, […]

All about Protein

Which Protein do I need?! Protein powder is everywhere!! You can seemingly find endless companies that sell different types of protein powder. Among these may be Casein Protein, Whey Protein Isolate, Whey Protein Concentrate, Egg Protein, and Plant-based protein. Let’s dive in to the protein powder to see which one does what so you can […]

Self-Talk Affirmations

Gary Mark, author of “Mind Gym,” explains that “We all have conversations going on inside our heads. I call it self-talk. Every athlete hears two competing voices. One is a negative critic, and the other is a positive coach. Which voice we listen to is a matter of choice.” What voice do you listen to? […]

Your Mental Game

Your Mental Game Genna Smith and I recently attended a Sport Phycology Seminar, presented by Mike Caruso, Pro-Strongman competitor.  Here are the ‘knowledge nuggets’ from that seminar. The brain is a muscle – if you work this muscle it will improve and grow. Tommy Kono, an American Weightlifter, developed a model to successful weightlifting, where […]