Truth, listen well.

There is a difference between innovations and trends, especially in this industry. It is good advice to learn the difference between the two if you expect to be in this field for a long time. Innovations put you at the top of your competition and show you aren't afraid of change and embracing new theories. Trends make you popular for a minute and then you get left behind and forgotten about. Which would you rather be?

Don't fear the bad food, just moderate.

Let's be honest for the next few minutes. When is the last time you ingested something that wasn't 'good for you'? It's probably more recent than you'd like to admit. Guess what? It's okay. You haven't failed your plans for a healthier lifestyle. I feel pretty strongly when I say everyone at some point eats food that isn't considered part of a healthy diet. I love the way healthy food makes me feel and I love exercise and treating my body kindly but on the weekend if I want to have a beer and a burger I will most definitely partake, with much glee, in a beer and a burger. The key is moderation. Earn it, eat it, and don't feel bad for it. Health is just as much physical as it is psychological. Bad feelings towards eating something that you feel you shouldn't have just brings you down. Just keep moving, keep sweating, and don't fret over a slice of pizza (or two). It won't ruin all of your hard work.

If you want another vote of confidence look at the diet of a professional wrestler on his cheat day. Look it up, I dare you. You'll be amazed.

Real change takes real effort, or disappointment is inevitable.

Before I say anything else, know that if you are still in your comfort zone, change probably isn't going to happen. If it's comfortable then it probably isn't working. Real change doesn't come without at least a little sweat and or soreness.

I don't know when we became a nation of wanting instant results without the effort but I can tell you especially in this industry it just isn't possible. You put in all the effort to get unhealthy, the road to getting healthy is probably going to take just as long. The good news is it gets easier over time. The beginning can be discouraging but once you train the body to work how you need or want it to work the rest becomes a piece of cake. Think about this:

Let's say you you spent the last 20 years not exercising and eating absolutely everything you saw and wanted. Finally it caught up with you and the doctor is saying exercise is not only your best medicine but it's your cheapest and only prescription that can really make change and save your life. So you give in and start exercising and eating right. You give it your best effort and in 6 months you start seeing some inches off your waist. IN 6 MONTHS. You spent 20 years getting unhealthy and it only took 6 months to start seeing results. Doesn't seem like such a long time when it gets put into perspective, right? Are you done at 6 months? No you aren't even close to being done but after a year you will probably be off most if not all of your prescribed meds. Again, only one year after wrecking your body for the last 20? I find that to be so very incredible.

And please stop using the excuse that you just don't have time. It doesn't work anymore. If you can make time to watch tv, go to the movies, take a nap, etc. etc. you have time to better your life. Your body and your well being is very worth it.

Core integrated and ready to rock!

I can never stress enough how important core work is for the body. If you've been following me you know I don't mean just abs. It's more than that. It's hips, back, hamstrings, abdominals, obliques, slings, all of our postural muscles and so on. The stronger we make our core the easier all the other work becomes. You'll be amazed how much your squat range and form improve as you work all of those core muscles and get stronger through your midsection. We are only as strong as the force we can push from our core (thank you Les Mills for that sentence). Everything Everything Everything starts from the belly and moves outward through our limbs. If you haven't tried any of these exercises I suggest you try a few and you'll see smashing results:

Hover (Plank). (there are so many variations to work further into a Hover, elevate a foot slightly off the ground, side plank roll to a hover, try all kinds of things)

Squat with a plate or dumbell push over head. (do these two movement together squat and push the plate or dumbbell overhead at the same time, it's harder than it seems and very core integrated)

Woodchops and Reverse Woodchops w/ exercise tubing. (doing this move with a tube is waaaaaay different than with a dumbbell, there is no momentum, its pure work from beginning to finish)

Weighted pointers (birddogs). (put a weight in your hand or strap it on your ankle, it's just as important to work the back muscles along with the abdominal muscles.)

Start with these 4 exercises and see if they don't make a difference in your core integrity.

Just to make sure we are clear, I'm going to talk about it again.

I know if I talk about this enough it will sink in. The number on the scale doesn't mean anything. The only time you should be counting numbers is if you are morbidly obese. Shows like The Biggest Loser make an idea like this so hard to get through to people. They get awarded for dropping pounds and I disagree very much (but by now we all know how much I disagree with that entire show). I very, very rarely use pounds as a way to measure success with my clients. If you are doing everything you should be doing in an exercise program you will gain muscle. Will this show up on a scale? Yes. Is this a bad thing? NO. You are replacing fat with muscle. Is this a good thing? VERY MUCH YES.
Weight fluctuates everyday just by living life. What do you measure instead? Inches. Inches off your waist. Inches of muscle gained on your biceps. Inches are much more accurate than pounds.   
Get. Off. The. Scales.

Thank you have a wonderful day.