Your Checklist
Today's habit action item is looking at your daily checklist. It can be overwhelming having a list of items to get done in a day. I am sure you can fill a page or two. When I first started doing this I would write out everything I wanted to get done that I could think...
The most overlooked component of fitness.
Happy Monday! Its new week! A chance for a new beginning! How did you start your Monday? Did you give yourself time this morning to sit relax, enjoy a coffee, reflect or journal on what has been going well for you? Or what went well last week? Did you get in a workout...
Reprogram your brain for better habits
Imagine walking through a forest and having to forge your own trail, chopping tress, moving rocks and branches, it is hard work to get to where you want to go. Now imagine taking a path that is already there, that leads to your destination. The journey will be a lot...
How much fruit is too much?
Here is what Coach Ash has to say about fruit. Adding more fruit to your diet years ago was probably the best thing I ever could have done, fruit is one of the MOST healing, energizing, nutrient rich and life giving foods on the planet! Yet so many people are still...
The most important habit you need to start today!
As you are building better habits what’s the best habit you can build for solid nutrition? If you had to choose one what would help you the most? What one can you not live without? Do you know? I have probably said this about 5x in the last 5 months! Drink water! That...
The easy way to build solid nutrition habits
Last week we walked through how to create a workout plan. Now that’s only part of the battle. It is a great start but there are other factors when it comes to health, fitness and reaching your goals. This week we will talk about nutrition. “You can’t outwork a bad...
How to plan your own workout
I am going to keep this as simple as possible. A workout should always include 3 things: 1. Warmup 2. Workout 3. Cooldown 1. Dynamic Warmup You want to create a warmup that will get the blood flowing to the muscles you will be using. If it’s a leg day, body weight...
Designing your fitness plan
Yesterday you figured out your goals and why they are so important to you. Review this daily to keep it fresh in your mind. You set short term goals working up to your ultimate goal. Great, now we have an outline of your journey. Next, we are going to start to build...
Building your health and fitness plan
I was about to take on the biggest race of my life. I saw the mass swim start on TV one day and thought, that looks cool. I want to do that one day. Why? Well because it was the Superbowl of triathlons. An Ironman triathlon, a 3.8k swim 180k bike and a 42.2k run. I...
Eat for health not for weight loss
We all know that we should eat clean and nutritious food. We know that it will help us maintain or lose weight. And we know it is good for our health right? I often see people who want to lose weight and the focus is to eat to lose the weight. Most of the time this is...