100 Life Goals
It is hard to imagine what life will look like in three, five, or even ten years from now. The good news is you don't have to have it all…
Don’t Let the Number on the Scale Defeat You
Back in 2019, I entered to compete in powerlifting. I purposefully signed up to lift at a lower-weight class (60kg or 132 pounds). I prepped for the meet for several…
Unhealthy Habits With Painful Consequences
Unhealthy Habits. We all do it. We all have them. I know I do... This unhealthy habit cost me $3000 & a lot of pain. I avoided going to the…
Progress Over Perfection
I am learning how to choose progress over perfection, simply because perfection doesn't exist. I can be such a jerk to myself when I don't get things right. For example,…
What To Do When There Is No Time
So you want to change your habits. Either start a new habit, or change a bad habit, but where do you find the TIME? Do you need to wake up…
The Story You Tell Yourself
Everyone Has A Story The question I have is, "Are you aware of the story you tell yourself?" How many times have you said something like this to yourself: "I'll…
A Tip To Successful Behavior Change
Where do you even start to change a behavior? Last week I led a lecture to five first-year college students about building habits to win a bike race. These freshmen…
2 Habit Hack’s For Creating New Conscious Choices
When you hear the word habit, what comes to mind? For me, I think about habits as doing something frequently. Every day, every other day, or at least weekly. Sometimes…
Breaking Bad Habits: Train Your Brain To Beat It
Breaking Up With Bad Habits We all have some bad habits that we wish to get rid of once and for all. Whether it’s procrastination or overworking, mindless surfing on…
The Fu*kits
Where do the fu*kits come along for you on the journey? It's late; you're tired, you don't feel like cooking, it's easier to skip the workout, grab some take out,…
Vague Goals Get Vague Results
How To Avoid Getting Vague Results So you want to "feel healthier" or "feel better." I love intentions like these, but there is one big problem with these types of…
Struggling To Stick With That New Habit? Try This!
If you can learn to stick to a new habit, you can do anything. The struggle for most people when it comes to building a new habit is to stick…
Why I Want To Be A Magazine Cover Model
The “WHY” matters. Your Why is a list of reasons that resonate with you as to why you’re doing something. If you're going day-to-day doing what you think you’re supposed…
5-Minute Goal Setting Exercise To Achieve What You Want in 2021
Hello Goal Getter and hello 2021! It’s time. Time to redefine and realign and set that big goal you want to make happen this year. Time to start making the…
Mind Tricks to Beat Your Food Cravings
I've got some simple mind tricks for you to train your brain to beat those food cravings so you can feel healthier and happier and not rely on food for…
How to Follow Through
I used to flake out all the time... Get excited about a goal, spend hours planning out my attack, and then not follow through. Or, I would do it for…
How to Take Progress Photos
75 Hard: My Progress Photo Story From January 2nd to April 27th I participated in, and completed, a mental toughness challenge called the 75 Hard. Here is a brief description…
13 Questions To Ask Yourself When Setting Goals and Implementing New Habits
Anytime I feel myself slacking on my goals or getting complacent in life I tell myself this: "How you do one thing in life is how you do everything." That…
Four Ways to Track Your Habits
Tony Robbins says that “progress equals happiness." I agree. There is nothing that makes me feel more accomplished than waking up knowing that I am better than I was yesterday.…
How to Break a Bad Habit
Identify the Habit Loop A client of mine claims to have an addiction to sweets. Ice cream, shaved ice, cinnamon rolls, and pastries are some of his favorites. Some of…
The Dangers of Poor Sleep
Sleep is more important than diet or exercise. So you want to put on muscle, lose fat, and perform well in the gym? Have you ever thought about how well…