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March 20, 2017

Simple ways to remain active outside of the gym

Easy ways to get in daily activity

Here are some simple and easy ways for you to add more activity to your daily life. If you don’t have time to hit the gym, no worries! Just add some of these tips to your day.


Yes, simple walking is a fantastic way to exercise. You can park further away from your job and walk there, walk the kids to school, take the stairs instead of the elevator, and walk after dinner with the family.

Household chores

Yep! Just doing regular chores around the house adds up!

Start a garden

Not only will you grow your own food, but gardening in incredibly relaxing and will keep you active.

Hang with the kids

Go to the park, take a hike, fly a kite, ride a bike, etc. Not only will you bond with your kids, but you’ll work up a good sweat!

As you can see, not everything has to revolve around the gym. You can still find ways to remain active if you can’t hit the gym that day.

What are some other ways you remain active if you can’t go to the gym? Hit reply and share them with me.

February 28, 2017

Why diets don’t work

How many diets have you been on in your lifetime?

Too many to count, right?

The problem is that many weight-loss diets simply don’t work and here is why.

Most diets are stressful

Most diets require you to make major changes to your current lifestyle. This is incredibly hard to do long term, given the fact you are going to have to create new habits to replace those old ones. This takes time and many diets don’t take this into account. You may do well for a week or two and then you find yourself face first in a pint of Ben and Jerry’s.

Most diets leave you feeling deprived and hangry

Many traditional weight loss diets ask you to eat a ridiculously low amount of calories and eliminate all the foods you enjoy. This may work in the short term, but deprivation diets can only work for so long. You will find yourself thinking about that food you have made ‘off limits’ and before you know it, you’re binging on that forbidden food. Deprivation diets aren’t necessary to losing fat. Weight loss will occur in a caloric deficit, so this means that you can still have those foods you enjoy in moderation and still reach your goals. No, you don’t have to eat 800 calories a day to lose fat. Just eat according to your fitness goals and let the magic happen.

Willpower only lasts for so long

Your diet will make you rely on willpower to stay on course. This may work the first week or so, but willpower can only last for so long. You may find that your willpower can be strong one day and weak the next, as life will affect us. Once your willpower is gone, so is the diet.

Diets don’t address the reasons behind emotional eating

I always tell my clients that the food isn’t the issue, what they are running from is. You may be using food to cope with a bad day at the job, a fight with your spouse, or not having to feel uncomfortable emotions. Going on a diet without addressing the emotional issues is futile and will leave you feeling like even more of a failure. If you’re using food as a means to cope, then address that issue first and the food will usually take care of itself.

Diets do nothing to teach you new habits

Most diets have you focusing on a goal, but do nothing to guide you beyond this point. I always tell my clients to ask, “what happens after the diet is over?” before going on one. What will you do after you come off of a crazy low cal diet? HCG diet? low carb diet? what next? many don’t have an answer  and find themselves right back where they started, but 10-15 pounds heavier. You must learn new ways of doing things; how you exercise, thoughts about self, and change your relationship with food. This is a lifestyle change and not a quick fix. If your diet doesn’t address habit changes then you will most likely not be very successful.

There is a better way

If diets don’t work, what does? You must commit to making this a lifestyle change, period. Get rid of the black and white thinking and fantasies of dropping 30 pounds in a month. You must set realistic, S.M.A.R.T. goals and be patient. You need to know how many calories you need to take in daily for your specific fitness goal. This means you may have to track your food for awhile so you know exactly how much you’re eating and there are many online apps that can help you do this. I suggest you add strength training to your fitness routine and walk daily. Look for ways in which you can reduce the overall stress in your life as well. Also, the most overlooked thing is sleep. If you’re not sleeping you will most likely have a very hard time losing weight.

These are just some of the ways in which you can begin to make some healthy lifestyle changes. If you need further help, please don’t hesitate to contact me. I know how overwhelming this can be and having a professional help you is often times the kick start you need to a great life.

December 29, 2016

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by w4l3XzY3

November 14, 2016

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October 21, 2016

You must address your ‘stinking thinking’ if you want to be free

If you’re reading this know it isn’t by accident. Far too many of you are walking around with a ‘poverty mindset’ and then wonder why you lack those things you desire.

Whatever you think about MOST will manifest itself in your life. Do any of these sound familiar?

-I’ll never be able to afford it.
-I don’t believe I can do it.
-I’ll never lose this weight!
-they just have it easier than I do.
-I’ll always be alone.
-This is my lot in life.
-I’ll never do ___________.
-I’m just unlucky.
-I’ll never become ___________ so I will settle for where I am.
-I failed before so why try again?

All of these are self-fulfilling prophecies, and the more you repeat them to yourself the more you will struggle to do anything. You must stop telling yourself these lies!

There is abundance EVERYWHERE and you don’t have to struggle for the rest of your life. You can either CHOOSE to believe that you will always struggle or you can CHOOSE to believe that you will OVERCOME.

Let go of those negative, unproductive, patterns of thinking and being. They aren’t helping you and are only keeping you stuck.

Begin today to visualize the life you want. Follow that up with affirmations that reflect the life you want, and then take ACTION.

Yes, it will be hard to do at first. You will want to reject what you’re doing, but in time you will start to accept this new information.

Remember that in order to RECEIVE you must first BELIEVE.

Do you need to take out some mental ‘trash’ in your mind? Address your stinking thinking? Tell me about it in the comments section.

July 28, 2016

10 Successful Habits For Long Term Weight Loss

Here are some things that many people have done to not only lose weight, but keep it off long term. I have found not only with myself, but with the clients I coach, that your weight loss plan is as unique as you are. I do feel that some of these habits should be in everyone’s plan as I have seen them work for almost all of my clients.

Keep in mind that for anything to work you must be consistent and take action every single day.

I have compiled data from all of my clients over the years and put it into a blog post for you: 10 Successful Habits For Long Term Weight Loss.

1.They Eat Breakfast

Not only does eating a healthy breakfast fuel your body for the day, it can help to ward off those evening binges when you get home. Most people who skip breakfast usually end up eating more later in the day because of it. They are ravenous by the time they get home and find themselves eating everything in sight.

2. Eat According To Your Goals

In order to decrease body fat you must be in a caloric deficit. Many people set out with good intentions on their fitness journey but neglect this point. You must eat according to your goals. You can eat as ‘clean’ as you want, but if you’re still consuming too much food, you will gain weight. You can use an online calorie calculator to determine how much you should be eating for your specific fitness goal. Keep in mind those numbers aren’t set in stone and you may need to make some adjustments to them.

3. They Set Realistic Goals

My goal is to lose 50 pounds in a month! Those who set out with this type of thinking usually end up quitting. Why? because their goals are not realistic. You didn’t gain that much weight in a month, so don’t expect to lose it in a month. Use the S.M.A.R.T. method when goal setting. Make sure it is specific, measurable, attainable, realistic, and time bound. An example would be: I want to lose 10 pounds by working out 5 days per week, and eating fast food only once per month as a treat. I will also focus on eating more fruits/veggies and lean protein sources. I will weigh myself once a week and measure myself every two weeks. I will accomplish this goal within 60 days of starting. This is very realistic and something most people could accomplish.

4. They Celebrate Small Wins

Weight loss isn’t a linear process, you will have ups and downs on this journey. The most important thing to remember is to celebrate every ‘small win’ that you have. If you went for a walk after dinner when you would normally sit down to watch T.V., that is a small win. If you had an apple vs. a hunk of cake for dessert, again, a small win. It’s recognizing these little victories that will help to keep you going over time. It’s easy to get discouraged and feel as if you’re not making any progress, but celebrating these small wins will remind you that you are in fact changing.

5. They Don’t Moralize Food

When we moralize food, or label it as ‘good’ or ‘bad’ these will only keep us stuck on that guilt & shame cycle. When you eat food that you have labeled ‘good’ you feel great, right? but when you eat food that is ‘bad’ then you feel like crap about yourself afterwards. This only leads to further binge eating and feelings of self-loathing, shame, and guilt. Then before you know it you have given up on trying to get healthy altogether.

6. They Don’t Think in Black & White

You know what I’m talking about. It has to be this or that, there is never a middle. You either have to be perfect at your diet, exercise program, etc; or not at all. If you’re not perfect or you fail to live up to your unreasonable standards you will quit or not try at all.

Successful folks who have lost the weight realize that there is a middle ground. It is impossible to be perfect or to be on the top of your game at all times. In those moments where you slip up and make a mistake it’s okay. Don’t beat yourself up or go eat a tub of ice cream. Just look at the situation, learn what you can from it, and move on.

7. They Do Those Things They Enjoy

You need to gravitate to those physical activities that you enjoy and can see yourself doing long term. I personally think that everyone should strength train, as the benefits to the individual are incredible. Think about what it is you like to do, and then find ways to do those things. If you like to bike, hike, run, swim, etc; those are the things you should be doing. This will help you to keep the weight off long term.

8. They Incorporate Physical Activity Into Their Daily Lives

All it takes is 60 minutes of physical activity every day. That isn’t that hard if you think about it. Taking a short walk here, doing a quick weight training circuit, bike ride, walk after dinner, etc; it all adds up. Be creative and find ways in which you can incorporate more physical activity into your day.

9. They Eat More Protein

Protein is the building block of muscle, and helps to repair and rebuild. It has also been shown to improve satiety, which means you feel fuller much longer. Try to find ways to add more protein to your daily diet. I like to use whey protein shakes before and after I train, cottage cheese with fruit for a snack, hard boiled eggs, turkey, chicken, fish, etc.

10. They Have A Solid Support Group

Most successful weight loss folks have a solid support system behind them. They have at least once person they can count on to help encourage them when they feel low. It is important to remember that your success is totally up to you, but it helps to have that added encouragement from your support system.

What are some things you have done that have aided you in keeping the weight off long term? Add your ideas to the comments section below.

June 17, 2016

Avoid the endless yo-yo dieting

I see this far too often from people with good intentions.

The crazy low calorie diets that people are going to go on in hopes of losing WEIGHT. You really should be after FAT LOSS, but I know what you’re saying.


That is the mantra of most of you out there who really want to lose weight. But this approach simply doesn’t work for the long haul. Yes, you may drop some scale weight initially, but it won’t last, and you’ll start the yo-yo process all over again.

With my clients I have them approach weight loss from many angles. It isn’t enough to just say, “Go do this work out program and eat______.” We are very complex and I believe this approach is too simplistic. I feel you must take a holistic approach when working with someone. You must address all the parts of the person, and not just one area. Now, that isn’t to say that someone can’t benefit from a training program only, you just need to be honest with yourself and where you’re at on your journey.

  1. Address what is driving the urge to emotionally eat/numb/avoid or basically run from unpleasant feelings.

You are eating out of emotion for a reason. Understand that the weight you are carrying is just a SYMPTOM of what is going on inside of you. Address WHY and you’ll begin to see the weight taking care of itself.

  1. Develop new habits.

We cannot eliminate old habits so why bother. We focus on creating new habits that will help you to be successful in all areas of your life. You don’t have to be a slave to your old, ineffective habits any longer. You can choose to make different choices, and I’ll show you how.

  1. Eat foods to optimize hormones, reduce cravings, and feel satiated.

I really want you to think about how you eat, what you eat, and the response from your body. Does the food you fuel your body with make you feel alive or sluggish? do you feel like you could go climb a mountain or climb into bed? Also, when do you notice your cravings hit you the hardest? These are all things we would look at so that you can make better choices for yourself. I want to help set you up for success.

  1. Aerobic/Anaerobic activities.

I want to help you find those things that you truly enjoy doing, be it strength training, hiking, biking, swimming, running, walking, etc; It’s all good with me. We will create a strength training program that you will be able to do in under 40 minutes. It will be geared to the environment you train in; home or gym. Your current physical fitness level is taken into consideration, and it will be progressive in nature. Meaning, you will progress to more challenging movements, weights, etc; over time. This will all help you to be able to become stronger, decrease body-fat, move better, look better in your clothes, but most important; feel better about yourself.

If you have struggled with your weight, tried diet after diet, only to end up right back where you are now, seek help. It isn’t a bad thing to invest in yourself, and in fact, it’s a great form of self-care. Too many people, especially women, think of themselves last. That is tragic to me. You can’t pour from an empty vessel, and if you’re not taking care of yourself properly, then you’ll struggle to care for others. Stop putting yourself on the back burner, and take care of the magnificent body that God gave you.

Improving your health has so many wonderful benefits:

  • Improved mental state; happiness
  • Decreased anxiety and depression
  • Fat loss
  • Better sex life/more confidence in self
  • More stamina to do those activities you enjoy
  • Keep up with the kids or grandkids
  • Wear clothes you actually like
  • Improved self-esteem
  • Get off certain medications
  • Be stronger physically
  • Improve bone density

The list really is endless for you. If you’re ready to start but just feel unsure of how or where to begin, I want to be your coach. I will walk along with you, and make sure that you have the tools you need to be successful.

I know that the thought of changing brings about a feeling of fear, and that is okay, it’s normal. When you step outside of your comfort zone  you should feel some anxiety, that’s good, it means you’re changing.

Remember that courage isn’t acting in the absence of fear, it’s acting in spite of it.


Brandon Jenkins

April 4, 2016

Nutrition made easy with these Mexican Chicken Wraps

Mexican Chicken Wraps

Serving Size: 1 chicken wrap



2 tablespoons vegetable Oil
2 skinless chicken breasts
2 tablespoons taco seasoning

Other ingredients:

6 cups spinach, shredded, or 1 head green leaf lettuce, shredded or torn into bite-size pieces
3 medium tomatoes, diced
4 green onions, chopped
1/4 cup red onion, chopped
1 red bell pepper, thinly sliced
1/2 cup grated sharp cheddar cheese
flour tortilla wraps (or gluten-free tortillas or sandwich wraps)

Dressing (option 1): Ranch salad dressing

Healthier Dressing (option 2): Greek yogurt mixed with the taco seasoning and chopped cilantro

Credits: www.juliasalbum.com