​So... you want to change your lifestyle? 
You want to create healthier habits?
You want to move more or start a workout program?
You want to improve your diet to include more nourishing food?

What is holding you back?

I can't count the times I have seen members walk into the gym, hang up their coat and keys, and immediately begin lifting heavy weight.  

With busy schedules it can be difficult to fit in a solid workout, so it's common to skip a warm up.  This can be problematic as your muscles and joints are cold and tight making them more vulnerable to injury.  

For optimal performance and the prevention of injury take a few extra minutes and prepare your body for your workout.  

​How do you spend your time?

Do you invest it wisely? 

Do your actions reflect what you claim are your core values?

Maintaining focus on the things that matter most to us is not as effortless as you might think.  It's easy to take for granted the amount of time available to cultivate all that is important to you.

The holiday season is in full swing!  We are attending parties, family gatherings, and celebrations galore!  What is one of the most common ways to kick back and enjoy the holidays?  Drinks!  Whether you’re looking to let loose and party or trying to relax and unwind after a long day, tis the season for drinkin’.    

According to a report by BacTrack, a company that manufactures breathalyzers, the months of December through March have the highest occurrence of days where the BAC was 0.06% or higher.  Between the holidays and the colder weather we are imbibing at a higher rate this time of year. 
While having a drink or two can be an enjoyable way to socialize and relax, it’s important to know the effects that alcohol has on our health and to be aware of the risks associated with drinking both short and long term. 

​If you’ve been anywhere on social media I know you’ve seen posts about the Whole 30 diet along with slogans like, “Find your food freedom”.  If you know someone who has completed or is in the process of completing this diet, then I’m pretty sure that your news feed has BLOWN UP with their posts about food and cravings, and “tiger blood”.  What the hell is tiger blood?  We’ll get to that later.  (and my apologies to everyone who follows me)

​I’m sure you’re thinking, UGH!  Another friggin’ diet fad!  Believe me, I’m with you! I’ve never been one to push for one specific diet or nutritional methodology.  In fact I usually laugh at the futile efforts of those following any diet that is highly restrictive, I would adamantly proclaim, “You’ll never catch me doing one of those crazy diets!!!”  Sure they may work for you in the short term, but there is a reason the term yo-yo dieting exists.

​ It seems like every few months a new AMAZING diet is advertising that it is THE GREATEST diet ever created and will help you lose weight FAST!  

​Life is not always easy.  As a matter of fact, life can be downright brutal at times.  Shit happens.  Some of us have survived some pretty tough shit; abuse, trauma, loss of loved ones, serious illness, financial difficulties, things that you imagine you will never be able to survive.  But you do.  Even after the most devastating events, life goes on.  And you survive.  Who you are and who you become is a direct result of the unique series of events you have endured and how you have responded to those events.  While you aren’t always capable of controlling what happens to you, you are capable of controlling how you react, how you recover, and what you take away from the experience

​Motivation:
noun
1.
the act or an instance of motivating, or providing with a reason to actin a certain way:
I don't understand what her motivation was for quitting her job.
Synonyms: motive, inspiration, inducement, cause, impetus.
2.
the state or condition of being motivated or having a strong reason to act or accomplish something:
We know that these students have strong motivation to learn.
3.
something that motivates; inducement; incentive:
Clearly, the company's long-term motivation is profit.
 

I can’t tell you how many times I’ve heard people say they fail to stick to their goals because they lose motivation or that a lack of motivation keeps them from ever beginning in the first place.  I’m here to tell you that motivation is temporary.  The great myth is that successful people have an unlimited supply of motivation that keeps them moving forward.  Bullshit.  You cannot rely on motivation as a sustainable force to help you achieve your goals. 

It’s the most wonderful time of the year!

But let me ask you a few questions - does this time of the year fill you with joy and excitement or does this time of year fill you with an overwhelming sense of dread due to the additional stress?  Is this additional stress caused by what seems like an endless to do list?  If you’re anything like me, you’re already struggling to get everything done during an average week (without the addition of any major events or holidays).  Every year, November and December seem to bring on the added pressure of creating the perfect holiday season filled with your family’s favorite traditions and decorations, shopping for and giving the perfect gifts, and preparing to host parties and their guests, traveling to be with loved ones,  or just baking those well sought-after holiday treats.  It’s a whirlwind month and a half and often you’ll find yourself hustling and bustling about until BOOM!   It’s the New Year! You then look back and realize you didn’t have a moment to stop and enjoy the holidays you practically killed yourself to make so perfect.  So how do you make it through the holidays with your sanity intact and avoid the New Year’s trip to the asylum?  Well I’ve got great news!  I’ve got 8 tips to help you survive this year and ensure that you have your best holiday season yet!