News & Updates
June 21, 2018
Do you find yourself hungry all the time? Some of these reasons may be why.
Poor sleep habits:
Sleep is required for proper brain function and also is vitally important for a healthy immune system. If you’re not sleeping well you can be sure to get sick more often and will find yourself making poor dietary choices. It is because sleeping is a big factor in controlling your appetite. How many times have you found yourself reaching for high sugar, high fat foods after a poor night’s sleep? This may be due to increased levels of ghrelin. This is an appetite stimulating hormone that can be affected by lack of sleep.
Lack of protein in your diet:
Protein has been shown to improve satiety, meaning you feel fuller for longer periods of time, and can help to reduce overall appetite. Protein works to help increase the hormones in the body that signal to the brain that you are ‘full’ and can help to lower the hormones that signal hunger. You can use a whey or hemp supplement in addition to your whole food choices in order to get more protein in during the day.
You are eating too much processed crap:
If you are consuming a lot of refined carbohydrates you are potentially setting yourself up to eat far more throughout the day. This is because the body is able to rapidly digest these foods which in turn will cause you to tend to eat more as you don’t feel as full for longer periods of time. Also, eating a lot of processed foods can cause low blood sugar levels which may then signal to the body that you need more food [energy]. Try to incorporate more high fiber foods, protein, veggies and healthy fats at every meal to combat this.
Your water intake is poor:
Those who don’t drink enough water may find themselves eating when they aren’t legitimately hungry. This is because dehydration can mask itself as hunger in the body. So, before you reach for that yummy doughnut, drink a glass or two of water and see if that feeling of hunger doesn’t go away.
You eat in a chaotic environment:
Do you find yourself eating in front of the television, in the car, or while surfing Facebook? Those who ate while distracted tend to eat more. I advise my clients to be mindful when eating and to eat in a distraction free zone. This will allow you to not only fully enjoy the food in front of you but to be aware of the signals your body sends to you letting you know that you are full. Think about it like this. When many people go to the movies they can kill an entire bucket of popcorn, candy, and a drink without giving it a second thought. Why? Because they are eating while distracted and just consumed well over 2000 calories! Try this for yourself and see if you don’t eat less while being in a quiet, distraction free zone.
So what do you think? Can you identify with any of these? What changes can you make starting today to move you into a better place?
Until next time,
April 1, 2018
Okay, this is gonna be deep so take a deep breath. I was sitting here just thinking about all the stuff we go through in order to avoid facing the TRUTH.
Look at your own life and really think about it. Get RADICALLY honest with yourself and you’ll see what I am talking about.
Somewhere along the way it was modeled for us by our primary caregivers (no blame, just facts) that is was not SAFE to be honest. We watched our parents disown their self/feelings and in turn sent the message to us that it wasn’t safe to feel/share certain things. That we need to just, ‘go with the flow’ and not rock the boat. You may now find yourself sending these messages to your kids. This is how the cycle of abuse and dysfunction is passed down from generation to generation.
I believe that we all deserve the TRUTH and that by owing our “truth” we can, and will be set free from the demons who torment us.
Let me give you some examples of things I have heard from clients, witnessed, or was my truth for sometime. Some of these may or may not resonate with you.
“I can’t share with my wife/husband that I am unhappy or my needs aren’t being met. I don’t want to hurt them.”
So instead of being honest you go outside the marriage and have an affair or numb with drugs, alcohol, work, etc.
“I was sexually molested as a child but it wasn’t that bad!”
Yes, it truly was that bad and sexual abuse changes a person on so many levels. Instead of dealing with the truth of what happened to you then you may become promiscuous, abuse drugs, alcohol, have failed relationship after relationship. These can all be traced back to the abuse in your childhood.
“I was abandoned by one or both of my parents either emotionally, physically, or both.”
The result here may be that you abandon yourself. Accepting treatment that you don’t deserve OR you don’t allow anyone to get close to you. You may push them away if they get too close so you don’t have to experience being abandoned all over again. You may also choose partners today that are emotionally unavailable or who ultimately abandon you.
These are just a few and you can plug your own experiences in here as well. I learned a long time ago that in order to heal from my own issues I had to face the truth of what happened to me or what I was doing.
The truth will set us free. Stop running from it and allow yourself the freedom to begin speaking your truth.
You know that you can’t run from it, drink enough, have enough sex, snort enough, smoke enough, eat enough, etc. You can’t do any of that enough to make the pain go away.
Do what you must to be set free. I’m taking on new clients and can help you with this.
Anyway, these are just some of my thoughts. Let me know what you think and feel free to shoot me a message if any of this hit home with you.
If you’re ready to face this head on click the link below.
God bless you today.
March 15, 2018
This topic has been on my mind a lot lately, so I decided to share it with all of you.
I want you to take a minute to think about the most valuable thing that we own, but many of us don’t realize the true value of it until it is gone.
We waste it every day on things that really don’t matter, only to look back, and wonder where it has gone.
The thing we take for granted, until it is gone.
We waste countless hours of our time on things that don’t matter.
We tell ourselves that we will, “do it tomorrow.”
We play on Facebook, watch T.V., surf the internet, pour all our energy into a job, continue to do things we know don’t work, etc.
I can look back on my own life and see where this held true. I had allowed myself to become consumed with work and school. I felt like I was doing the right thing at the time, but looking back I can see how I allowed that to get in the way of personal relationships.
What I was doing wasn’t inherently wrong, but the time I was spending on these things was out of balance.
I had to pull back, reduce the hours I was working, and intentionally make spending time with loved ones a priority. Fast forward to today and one way I am doing this by coaching my daughter in soccer. This is my third year with her, and I plan on coaching girls’ soccer in high school, God willing. My daughter and I get to spend a lot more time together and are making memories that will last long after I am gone.
So, my question to you is, “where are you spending your time?”
Are you neglecting your health or family because you’re spending your time doing other trivial things?
What can you do today to begin to spend your time more wisely?
I think we all can benefit from asking ourselves this question every now and then.
Where we spend our time will reflect what we prioritize in life.
One day you and I are going to ‘run out of time’ so be sure you spent it well.
If you recognize that you need to make some changes in your life, comment and tell me how you will do this.
February 7, 2018
Watch this is you have any kind of low back issues. ☝️
You must strengthen your core, booty, and possibly other weak muscle groups. There may be some you need to stretch and others you need to leave alone.
This isn’t a ‘quick fix’ issue by any means, but if you’re consistent you’ll notice a considerable difference.
Far too many people will opt for surgery and going on pain meds first, before utilizing corrective exercise methods. 👌
If you’ve been on my page for a while you’ll know that I dealt with a chronic SI issue. I was also in APT, which many people unknowingly are. My situation only began to get better when I took an active role in my recovery.
I was told I’d never be able to deadlift or squat again by a PT. She may have meant well, but lit a 🔥 under my butt. I have always loved to prove people wrong, and I did. I refused to accept what she was telling me.
Remember, when you see folks like this you’re only getting their opinion. You are not your diagnosis.
I began to research extensively regarding a hypermobile SI joint and all it entails. I then began experimenting with different training protocols and have created one that works.
I can now squat and deadlift MORE now than in the past. The pain I was in is nothing like it was before.
My message is simple.
Take an active role in your recovery. Exhaust all efforts before opting for surgery or taking pain medication.
A lot of the issues we see today can effectively be managed with diet and exercise.
January 31, 2018
Use these tips to effectively help you to win the ‘battle of the bulge’ and get in the best shape of your life.
Tip #1: Get your calories from solid foods, reducing your consumption of sugary drinks and soda.
Tip #2: To reduce how much you eat, drink a glass of water 30 minutes before, and after, each meal.
Tip #3: Keep healthy snacks on hand when cravings hit. By doing so, this will help you to keep from driving through McD’s fast food or binging on junk. I like to keep raw almonds in my car along with apples and bananas.
Tip #4: Swap out those large plates you use for smaller ones. You can legitimately trick your brain into thinking your servings are bigger by using smaller plates. This will also keep you from feeling like you have to fill those plates to the rim with gut busting food.
Tip #5: Get in the gym and lift iron. This can help to give a boost to your metabolism as you diet and help you to retain more lean muscle mass. It will also help you to lose more fat over time, look great, and move better.
Tip #6: Make sure you get your zzzz’s. Studies show that those who don’t get adequate rest tend to eat more and are predisposed to weight gain. Your sleep is huge to recovering and being able to lose fat.
Tip #7: Ditch all the crazy fads and crash diets. Find what works for you and make this a lifestyle change. Otherwise you’ll keep going from one fad to the other and get nowhere. Make a list of the activities that you like, and keep you active, and find ways of doing these things daily.
As you can see the above tips aren’t flashy or glamorous, but they are scientifically proven to help you when it comes to losing weight and keeping it off.
Which of these do you think you can benefit from?
December 16, 2017
Do you want your child to become a better athlete, avoid injuries, improve their confidence on the pitch? if so, they should be doing some form of strength training, along with more technical work as they get older. This is especially true for the female athlete as this will help to reduce, or prevent, many common injuries related to the knee and ankle.
Many soccer players have adequate lower body strength, but neglect their upper body and core. This imbalance will have a negative effect on their performance over time and can set the athlete up for unnecessary injuries.
With my soccer specific training program we will focus on building a strong foundation, and from there we can progress to power, speed and agility. By focusing on compound movements for both the upper and lower body, we will be able to develop a much stronger, faster, and better athlete. This will translate to their play on the field, leading to better play and an increased level of confidence.
We will train in a fun environment that will allow for your child to grow, be challenged, and learn to become a better athlete. Feel free to reach out today to see how I can help your child succeed.
December 5, 2017
I know for years, maybe even decades, you’ve struggled with your weight. I want you to know I’ve been there, I did too.
It wasn’t until I realized that I was the one adding all the pressure to the experience. Once I “let go” and allowed the process to happen, it became much easier.
These are some of my truths I came to learn, and now teach to others:
-You can get in shape without killing yourself.
-You don’t have to starve yourself in order to lose weight.
-You can enjoy foods that you like and still reach your goals.
-You can love yourself right where you’re at, while working towards who you want to become.
-Happiness isn’t a destination, it’s apart of the journey.
-Nutrition is the key to overall health; spiritual, mental, physical.
-There is no “good time” to start, except NOW. Stop lying to yourself, and saying “I’ll start _____” We both know you’ve been saying that for years. You just need to start and figure it out as you go.
-Failure is nothing more than feedback. I preach this to my clients. When you slip up, which will happen, that isn’t a bad thing. It is showing you what you can/need to do differently next time.
What can you take away from this and use for yourself?
November 13, 2017
The biggest thing that I see when working with clients that causes them to not be as successful as they would like is their beliefs. This change we want to see occur most always will mean a change in routine, behavior and in some cases can be a major change in lifestyle.
(Matthew 17:20 He said to them, “Because of your little faith. For truly, I say to you, if you have faith like a grain of mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move, and nothing will be impossible for you.”)
It is not what type of diet they are adhering to or what type of workout program they are following. For most, but not all, it comes down to what they are ‘telling’ themselves.
Do you recognize any of these limiting beliefs?
-I’m too old to start.
-I have a family to look after and don’t have the time.
-I am older now and this is just what happens as we age.
-I’m never able to stick to anything…I’m a failure!
-What is the point in trying as I will only fail again.
-I’m not going to be able to do this, who am I kidding?
Look back and you will see that you have lost weight more times than you can count but did it stay off? Were you able to maintain that desired weight? Why or why not?
For the record I don’t personally think we should aim for a certain number on the scale but try to be the healthiest we can be at whatever weight that might be.
Go back to the last time you tried to drop the weight…were your thoughts powerful and full of optimism or were they of impending doom and gloom? Did you believe that you would get it right this time or in the back of your mind did you tell yourself that this time wouldn’t be any different than before?
(Matthew 8:26 And he said to them,” Why are you afraid, O you of little faith?” Then he rose and rebuked the winds and the sea, and there was a great calm.)
There are many reasons why we hold onto our weight. You may have come from an abusive background and the weight now serves as your ‘protection’ from further harm. The weight may have helped you to remain ‘hidden’ from the world and it probably did help you at one point in your life cope, but now this way of coping is causing you more harm than good.
The weight may be a way of punishing yourself or keeping you from having to try something new. It gives you an excuse to remain stuck where you are at. Think about it, how different would your life be if you were no longer defined by your weight? That can be pretty scary, I get it, but it’s time to let it go.
We must believe that we will be successful and then begin to cultivate healthy habits that will stick. Start small and build up your confidence and from there you can begin to tackle larger goals. Find what works for you and do more of that. Give yourself permission to fail as it is through our failures that we are able to learn what works and what doesn’t.
Understand that this is a process that takes time. That is why I don’t advocate any type of ‘quick-fix’ diet. It isn’t about the food! The beliefs that drive your thoughts, habits and behaviors took years to develop and won’t be undone overnight. Remind yourself of that when you end up binging or find yourself eating when you’re stressed, lonely or bored. It’s all a part of the process of change.
(Romans 12:12 Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.)
November 7, 2017
Here are 9 simple things that you can do to get your weight loss moving in the right direction if you’ve hit a plateau.
This seems obvious enough, but many don’t do it. If you’re training 2x a week, then try adding in another 2 days of activity to your training program. You may also need to increase the intensity of your training as well. The benefits of strength training are many, but some of the most important are they negate a metabolic decline as you diet, and help you to retain lean muscle mass. Both are important for weight loss.
Be aware of what you are eating.
Track your food. It can prove to be invaluable if you’re struggling to lose weight. We can forget what we had at breakfast, grazed on before lunch, and what we had after dinner. If you track what you’re eating (calories/macros) then you will start to see a pattern of why you’re not losing weight. You are most likely still eating too much if the scale won’t budge. I use the Nutritionist app myself to track, but there are others out there. Most people tend to under-report what they are eating so this is a good thing for many of you to try.
Chill out, bro.
No, seriously. You need to learn to relax. Being stressed out all the time will wreak havoc within your body. Being stressed out will cause the body to release cortisol, which can help to manage stress, but also lead to a bigger belly. If you’re constantly stressed out, you’ll be producing more cortisol which will make fat loss hard. You’ll also notice you don’t sleep as well, crave sugar more and pretty much suck to be around. Try to find some ways in which you can reduce your overall level of stress. You can walk, meditate, volunteer at a local shelter, etc.
Ditch the alcohol.
Who doesn’t like a nice cocktail from time to time? If your goals are to decrease body-fat you may want to abstain if you can’t limit yourself to just 1 or 2. Not only is there no nutritional value in alcohol, but many who drink end up consuming more calories than if they were not to drink at all. Alcohol lowers inhibition and all the sudden you don’t care about your diet and that hunk of chocolate looks pretty dang good! Alcohol may also suppress fat burning. If you’re going to drink you need to know what a serving is. Those wine glasses of yours hold more than one…I’m just saying.
Eat more protein.
This seems to be a hard one for people, especially women, to do. Not only does protein help keep you feeling fuller for longer periods of time, it can also help you to retain lean muscle mass as you diet down. The thermic effect for protein is also higher, so this may give your metabolism a little boost. Eat a little bit of protein at each meal, aiming for 15-25 grams.
Go to bed.
Unless you want to look and feel like an extra in the Walking Dead you need to get your sleep. Studies have shown that those who don’t get enough sleep can experience metabolic decline, weight gain, crave high sugar/fat foods, and hormonal issues within the body. I do well with 7-9 hours of sleep as do many of my clients. Turn off your smart phone, TV, and iPod and go to sleep!
Eat more fiber.
Getting enough fiber (soluble/insoluble) in your diet can help you to lose weight because you feel fuller longer. It slows the rate at which the food moves through your digestive tract. It also helps to keep you regular so you don’t feel like a bloated whale. Most of us don’t get enough fiber in our diets and that is due to the over-consumption of too many processed foods. Try to get 20-30 grams in daily. I like to use hemp protein to help in this area.
Eat your veggies.
Vegetables are an amazing way to help facilitate weight loss. Not only are they packed with vitamins and minerals, they are typically low in calories, high in fiber, and fill you up. When I sit down to eat my major meals, half of my plate is loaded with veggies. Get in mah belly!
Don’t expect to lose much weight if you only go to the gym for an hour, but spend the rest of the day sitting on your gluteus maximus. You need to stay active! You can do this by just doing regular household chores, stand at your job for 5-10 minutes for every hour you sit, walk on your lunch break, etc. Find creative ways in which you can add more activity into your day.
There you have it folks, 9 simple ways in which you can help to keep the weight loss train moving, choo! choo!