Archive for January, 2018

Snowed in temptation, Navy SEALs, and calluses


Just over here planning out my son’s day since he is missing school again. I am so jealous! Seems like I hardly ever had school cancelled back in the day.

And also planning out a game plan for staying healthy while being snowed in. This half-inch of snow is shutting down the city!

Something about being cooped up in the house makes you do two things:

1. Eat delicious carbs

2. Repeat the first option

It is times like this that remind me that I need to develop a callus in my mind against temptation. I was watching a video about a man who became a Navy SEAL, despite dealing with several, serious injuries. He talked about building up walls in his mind, that refused to let quit enter his mind. He called it callusing your mind.

Just like when you do work with your hands and you begin to develop calluses. It hurts in the beginning and it is uncomfortable, but eventually it gets better. You don’t even think about. But it does take time and effort to develop them.

Start developing your own mental calluses by doing hard things. Saying no to grabbing fast food on the way home from work. Do that workout that is the last thing in the world you feel like doing. Prep food for the week on Sunday, when all you want to do is watch Netflix. Chill optional.

Do one thing every day that you know you need to do, but absolutely don’t feel like doing. Start making hard things a habit and a part of what you do.

It won’t be easy, it will be uncomfortable, and you will not like doing it. That’s why you’re not doing it now! But if you are consistent, you will begin to see that it gets easier and you become better.

PS- writing this was my thing I did not feel like doing.  I’m off to a good start. What are you choosing to do?

What MLK’s right hand man has to do with you


We've all heard of Martin Luther King Jr. and all that he did to advance the civil rights movement. How much do you know about Ralph Abernathy?

Dr. King was the fire, passion, motivation, and the face of the movement but it would not have worked without Ralph Abernathy. When Dr. King would get people fired up and ready to act, Mr. Abernathy was the one that had the plan for what the people needed to do next.

One would not have worked without the other. If Dr. King was the Why, Mr. Abernathy was the How.

Have you ever watched a video, heard a speech, saw a movie, etc... and it got you all excited about getting in shape and losing weight? What happened next?

Probably similar to when I watched the movie The Legend of Bagger Vance and decided I was going to become a golfer. I went out to the driving range full of pep and excitement. After hitting my way through a large bucket of hooks, slices, and disappointment my mind was changed. I knew I was terrible and did not have a plan to get better. I have not golfed since.

For a lot of people it is flurry of activity and then a fizzling out. Many gyms are already starting to see less and less of the crowd that rolls in for a new year. They did not have enough of the How to go with the Why and that is a very frustrating place to be.

Don’t get me wrong, the Why is absolutely crucial and can carry you through a lot of hard days. Just like the civil rights movement, you need both for it to work.

Do you have a Why? Do you have the How?

My job as your coach is to help you develop your Why and How. Whether you are a current client, past client, or have never met me in your life I want to help you be successful. I’ve been through the frustration, the aggravation, and the hopelessness of wanting to lose weight and get in shape but not knowing where to start.

If you need help, just reach out. I’m here.

Until then, take some time to develop your Why and then decide on your How. It’s a powerful combo when you have both.

The Power of the Mighty Checklist


"Discipline is hard - harder than trustworthiness and skill and perhaps even selflessness. We are by nature flawed and inconstant creatures. We can't even keep from snacking in between meals. We are not built for discipline. We are built for novelty and excitement, not for careful attention to detail. Discipline is something we have to work at."

-Atul Gawande

Flawed and inconstant creatures. Doesn't that get you fired up to be successful! Maybe not, but he makes some excellent points about human nature.

This quote is from surgeon and writer Atul Gawande's book The Checklist Manifesto. The book talks about how crucial checklists are for saving lives and money in medicine, aviation, finance, and construction.


It got me thinking about how fitness and nutrition need checklists as well. If you are like me, you picture checklists as boring, mundane, and not very helpful. Maybe because I am thinking of checklists from washing dishes and mopping floors at pizza buffets.  Shout out to Mr. Gatti's, no one died on my watch!


He offers some great suggestions on building checklists. Here are his tips:

  •   Make them precise.

  •   They should be efficient, to the point, and easy to use even in the most difficult situations.

  •   Do not try to spell out everything.

  •   Provide reminders of only the most critical and important steps - the ones that even highly skilled professionals using them could miss.

  •   Above all, make sure they are practical.

With this information, could you come up with a checklist that could help you eat better? Exercise more effectively? Train a little smarter?

I bet you could if you took a little time to think about it. Think about the pitfalls and sticking points that have held you back in the past and develop a checklist to stay on track. Use those guidelines from above as your framework.

The 6 Week Transformation Challenge has the nutrition checklist already done for you. If you need guidance, but honestly don't feel like developing your own come join the challenge! You have today and tomorrow to sign up because the challenge starts on Wednesday January 10th.

Sign up today! It is only $39 and your results are guaranteed.

Reserve your spot here --->undefined

“I can’t” versus “I don’t. Which one is worse?


I was listening to the Art of Manliness podcast because I train women all day and need to do things to boost my testosterone. And the guest that day was Jeff Haden, author of the book The Motivation Myth: How High Achievers Really Set Themselves Up To Win.

There were several good tidbits in there, but I want to share with you one that really impressed me. Haden brought up a study that tested using the phrase “I can’t” vs “I don’t”.

There were three groups of people who all faced a simple temptation and then were given a coping mechanism. The first groups used “I can’t” as their coping mechanism. The second group used “I don’t”, and the third group was given nothing (control group).

The study showed that 60% of the people who used “I can’t” gave in to temptation, while the group that said “I don’t” only gave in 36% of the time.

My favorite part of the study was the next part. All groups were to set a personal health goal, like getting in shape.

The group that said “I don’t miss workouts”, 8 out of 10 people reached their goal.

The control group that had no coping mechanism, 3 out of 10 people made their goal.

The group that said “I can’t”, only 1 out of 10 made their goal.

That is pretty crazy isn’t it? The reason so many people failed is because “I can’t” implies there is a choice. So if there is a choice, you can always choose no.

The “I don’t” group was so successful because that involves your identity.  I’m not the type of person who would miss a workout, that is just not who I am.

For an example, Haden used parenting. You can’t just decide to stop parenting when you are a parent. It is what you do!

For anyone who starts a running program. At some point you woke up and took on the identity of a runner. That is who you are, so running is what you do!

Put this into practice starting today. Get rid of I can’t and replace it with I don’t next time you are struggling. It will help you start to become the person you are trying to be this year.

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