​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! 

Smart phones have made our lives so much easier!  With the click of a button or a voice cue you can pull up information, your calendar, email, social media, games, and more.  

Technology is AWESOME!  

Regardless of what your needs are, chances are there's an app for that!

Now you can use that amazing technology to help you with your health and fitness goals!  There are so many apps that can help keep you on track; food diary's, run/walk/bike/hike trackers, fitness DJ's, yoga and meditation, and more!  

Check out the list below for some of the top ranked health and fitness apps, along with some of my favorites!  

​If you're trying to cut back on your caloric intake to facilitate fat loss, or maintain an intuitive healthy diet it can be challenging at times to control the amount you are eating.  With the hectic pace of life, physical and emotional stress, super sized portions, social events and parties every where you look, it can be tough to maintain a controlled and healthy diet.  

Here are a couple of tips that can give you the upper hand!

​Do you even lift?  

You do?  High five!  This blog post probably isn't for you.  
Carry on!  

If you don't, it's never too late to start!  I'm serious!  I've had clients who started strength training in their 60's and 70's!  

The benefits of adding in as few as three days of
strength training to your fitness routine include:

• Improved bone density
• Increased daily caloric burn
• Prevention of muscle loss
• Improves balance and coordination 
• Increased strength
• Improved mood
• Overall badassery

With all of these benefits why would you NOT lift?

​When it comes to health and fitness it's so incredibly easy to get off track!  Schedules are crazy, tempting food is everywhere, and there are always social gatherings, parties, and family events that seem to fill your weekends!  It's the like universe is out to get you!  

Guess what?!?  You have the control!  

You can forgo all the BS excuses.  Believe me, I've heard them all!  Some people are great at coming up with excuses as to why they can't get to the gym, stick to their goals of a nutritious diet, or go to bed at a reasonable hour .  I may or may not have tried a few of these excuses myself.  But excuses don't matter!  No one cares about your excuses!  Excuses don't make you feel better about skipping your workout, eating junk, or staying up until 2 when you know you have to be up for work, or have an especially challenging workout the following day.  
​​
Drop the excuses and take action!