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No Magic Pill, Only Sheer Will

Proper nutrition will change your body composition.

Poor nutrition will prevent you from changing your body composition.


Many people believe they can "work off" last nights indulgences or add an extra workout to make up for a summer of chardonnay, but unfortunately, it doesn't work that way.

It takes hard work and pig-headed determination to make these changes. If we are serious and stop the excuses, it will happen. It's not sexy. There is no magic pill, only sheer will.

"I have no self-control."
"Get some." 

Self-control is something you must generate. I promise it is not going to show up on its own. We must be intentional until these new thought patterns become habits.

Here's your armor:

1. Preemptive Strikes. Be prepared for that doughnut offer by practicing saying no (or no thank you to your coworker). My father used to say birds of a feather flock together, and he was right (now I tell it to my kids). Your coworkers who indulge i…
Recent posts

It's all in your Head

The other day, one of our Active Life Fitness members was complaining about her "problem area" as she rubbed her belly. She said, "If only I could get rid of this" grabbing a chunk of her midsection.

I told her that the only "problem area" on her body was her head! If we believe we have a problem area, our brains tell our bodies, "keep that area a problem."  The subconscious mind doesn't interpret the goals; it only responds to what it is programmed to do!

Our brains do not differentiate between positive or negative thoughts about ourselves, it just carries out the instruction. In fact, our subconscious minds control 95% of what we do!

How do our conscious minds turn into our subconscious minds? By believing our "truths" about ourselves such as "I have a problem area" and then replaying that story over and over again to ourselves and others until it becomes embedded in our subconscious.

How do we fix it? By thinking posi…

Time to Breathe

For most of us, the only time we are aware of our breathing is when we exert ourselves, have a physical or emotional problem, or during the "breathing drills" we do before every workout at ALF. 
Although the Central Nervous System controls breathing, the way we breathe is a habit and is considered to be one of our most dysfunctional movement patterns. Breathing also plays a critical role in the quality of how we move. When breathing is normal, posture and stabilization of the spine are easier to maintain. Conversely, when breathing is dysfunctional, it compromises our posture and stability, causing back, neck, and shoulder pain as well as many other health issues. 
When posture is jeopardized by faulty breathing patterns, it affects spinal function, which then culminates into improper movement patterns. This combination can result in a perfect storm that creates pain, fatigue, and anxiety. 
The muscle we most associate with breathing is the diaphragm. When inhaling, the diaphra…

2017 Goals

One of my goals this year is to become a master of time management. I have always used my google calendar pretty efficiently but not as well as I could. I was inconsistent with the reminder alerts, so my mornings went something like this: While still in my PJ's, I would take out my laptop and get to work. I am more creative in the morning, so that's when I get most of my writing done. While absorbed in a project, thinking that I am very productive, distractions would creep in. Maybe it was an email that led to a video which brought me to an advertisement for a vacation on a tropical island. Then possibly a day-dream of me on the beach ordering an umbrella drink. I look at the clock and realize how late it is and frantically get ready for work.
That story is somewhat embellished to get my point across but distractions are a thing of the past for me! I am committed to being more in control of my mornings and my day! I will accomplish this by only checking my email twice per day, …

The Choice Is Yours

I have a new rule about purchasing clothing; if I'm not in love with it, I don't buy it. If that means my wardrobe is more limited but what I do have I actually wear and feel great in, I'll take it. I have articles of clothing in my closet that seemed like a good idea at the time, but every time I try them on, it just doesn't work.
Gym memberships are a little bit like clothing in that way. Making that purchase seemed like a good idea at the time, but when it comes to wearing it, it doesn't work. You walk in, it doesn't feel right. It doesn't fit. You ask yourself, "where should I start?" and look around for a friendly face but instead, you feel invisible. Yeah, the monthly membership is affordable at $19.99 a month, but do you go on a regular basis or does your checking account own the membership? Does your checking account even know how to do squats? You have locked yourself in for a year but are not benefiting at all.
Then there are personal trai…

When one door closes

When one door closes, another one opens was a common phrase we heard from many people when we left our jobs to pursue starting our own business. One year later, Active Life Fitness was born, and three months after that, our gym was destroyed by a fire. When one door closes, another one opens was, once again, a phrase we clung to and believed to be true. But today was the first time I ever heard from someone, “Why didn't you take the insurance money and run?”
The thing I love about 90-year-olds is that they tell it like it is, and they don’t care how it sounds. My answer to this particular woman was, “I guess if we had felt that we made a mistake in opening Active Life Fitness maybe we would have, or if we had been in business for a while and were feeling burnt out, this may have been an option, but we don’t fit the description of either of those things.” I told her we love what we do, we love being in business together (although that does have its challenges), and we have not eve…

Striving for Excellence

I recently attended a workshop in New York City led by Phil Scarito, one of 12 master trainers in the world at StrongFirst, founded by Pavel Tsatsouline. In the world of kettlebells and martial arts, he is, like Madonna, recognized by one name: Pavel. He started the Russian Kettlebell Challenge, an advanced kettlebell training certification, with Dragon Door in 2001. Dragon Door is a website and publishing company catering to general health, weight loss, and fitness. Pavel has written many books and articles, he’s involved in martial arts, and he was the physical trainer for the elite Soviet Special Forces Unit in the 1980s. The physical challenge involved in obtaining a mere Level 1 certification through StrongFirst is intense, so imagine for a moment the level of strength Phil must possess as a Master Trainer or a trainer who trains trainers. Among the many points he stressed that day was being pumped or built or huge doesn’t always equate to being strong. Phil was about 5 foot 4 i…