343: What Drives Your Choices?

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Please do not confuse thoughts with emotions. Many people think that it's our emotions, our feelings, that drive our choices. It's not. It's our THOUGHTS. Sure, it can be our thoughts about what we feel, or it can just be thoughts without emotional ties. If you want to change the choices you make, you've first got to understand the thoughts that drive them, both good & bad. You have to be ...Read More

Year of Push 3.14 Initiation of Negotiation

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There are few hard and fast rules in life. Very few things are true without exception. Most things aren't black and white. This blog post is included. This is not a hard and fast rule. It's not always true, but it's OFTEN true. Everyone on the same page about that? With that up front disclaimer, here's what is true most of the time: If you are negotiating with yourself, you ...Read More

Year of Push 3.13 Not Pursuing Perfection

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Today is day 3 of a 30 day challenge I'm doing with my Masters Club. We each defined 1 standard for ourselves in each of 3 areas: nutrition, movement & lifestyle. You either get 1 point for hitting the standard or zero points for not hitting it. Super simple. My nutrition standard for the challenge is: whole foods only, no snacks. Does that mean I'll ONLY have whole foods for ...Read More

342: Sunshine & Your Hormones – Can The Sun Help You Burn Fat?

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Can sun exposure increase your metabolism? Can it help you burn fat more efficiently? The answer is yes. In today's episode we're going into the science of sun, your skin & hormones to look at how moderate sun exposure can minimize cravings, reduce inflammation, increase energy and support your metabolism & ability to burn fat. I know our society talks about the dangers of the sun and tells us all ...Read More

Year of Push 3.12 Insults & Observations

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After my workout this morning, I was cooling down on a bike. An older woman came up to me and said, "Great job on that run!" "Thanks. Running isn't yet a strength but I'm working on it." We chatted a little about how she doesn't run due to her bad knees and at some point she said, referring to the running portion of the workout I had just finished, "I ...Read More

Year of Push 3.11 It’s Not Optional

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Certain things in my life aren't optional. The list isn't long, but it absolutely exists. Some of them are silly, but I think it's important to know what isn't optional and why it is that it's not optional for you. For example, here are a few things that aren't optional for me: Working out Monday-Friday (Saturdays & Sundays are optional. I usually do workout those days, but it's an option) ...Read More

341: Motivational Minisode

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I had a particularly motivating morning the other day. However, it didn't start out that way. It started out with an onslaught of self-doubt, excuses and self-imposed limitations. I am not immune to negativity & excuses. I have just as many doubts & excuses as the next person. Sometimes they win. Often, they don't. In today's motivational minisode I'm sharing my motivational morning and how I work through real limitations ...Read More

Year of Push 3.10 Toughen Up

Here in the United States, it is Memorial Day. To all those who have served: thank you. To the families of those who sacrificed their lives for their fellow soldiers and for our country: I will continue to look for ways to serve & be brave in honor of your loved ones. CrossFit boxes around the country do a workout called "Murph" on Memorial Day. It's named in honor of ...Read More

340: Body Image & The Mental Game

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I am so pumped to share a powerful conversation I had with one of my Fat Loss Fast Track clients about body image and the real reasons we want to change our bodies, lives & relationship with food. On today's episode, Kristi and I talk about how the mental game of nutrition and weight loss has not only changed her body but also her life. She's brave enough to talk about ...Read More

Year of Push 3.9 So What? Now What?

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I believe that the quality of our lives is directly related to the quality of the questions we ask ourselves and the honesty with which we answer. If we go through life unconsciously, not asking questions and not paying attention to the motives driving our actions, we won't reach the quality of life we're capable of. When we ask questions, not only are we seeking answers & solutions (instead of ...Read More


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