Kim Musikant

Proper nutrition will change your body composition. Poor nutrition will prevent you from changing your body composition. Period. Many people believe they can "work off" last night's 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

On many evenings, you may see some members of our ALF family dragging themselves in, understandably so. They have been beaten up by the stresses and demands of their commute, family, and jobs. Sometimes they arrive wiped out, exhausted, and unable to fathom how they will get through their workout. Welcome to life in New Jersey. Once they start moving, their troubles seem to melt away, their energy level increases, and the stress of the day decreases. Witnessing this transformation is a beautiful thing and makes us so proud! Little successes add up to big ones, and changing our mindset in the process is critical! I know it's our job to inspire you, but lately, the tables have turned, and you have been inspiring us. We appreciate the fun, inspiring stories we have heard over the last few weeks as we have been on this push for goal setting and figuring out our WHY. The other day, a member shared a great story with a group of us. She was referring to the conversation she had with

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 inha

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 that brought me to an advertisement for a tropical island vacation. 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 (at least, on paper)! I am committed to being more in control of my mornings and my day! I will accomplish this by only checking

About seven years ago, I was at a party where the hostess was telling what she thought was a funny story about me in front of many people. Her story was the day she witnessed me in my car, screaming and carrying on while stuck in a line of traffic. Time stood still for me as she repeated the story numerous times, giving more details each time as she laughed louder and louder. As I stood there, uncomfortable and embarrassed, many thoughts went through my head: should I defend myself and explain to her how difficult my life was? Should I tell her that I didn't want to be late for my client and be unprofessional because of my excellent work ethic? Should I just laugh along with her and take it in stride? Maybe, I should deny that it was even me! I did none of the above, but instead, I stood there feeling self-conscious and vulnerable. She did not know that I was a sleep-deprived and depressed single mother trying to make ends meat. Although I was divorced for a few years, my ex-hus

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 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. One of the points he made was that being pumped or built or huge doesn’t always equate to being strong. Phil was about 5 foot 4 inches tall a

On the day of our Grand Opening Celebration, my husband and business partner asked me if I was going to be saying a few words that evening. I was annoyed at myself for not preparing something ahead of time but responded to him by saying, “No, I forgot”. I have always been petrified of public speaking and looking back on all of the preparations for the grand opening, addressing the crowd didn’t even enter my mind. Denial perhaps? The land of denial is a powerful place to be but it was time for me to leave the land of unicorns and rainbows to face the truth and face my fears. The issue I have always had with public speaking is that I cannot stand what happens to me beforehand; the nervousness, the gripping fear, and the increased heart rate. This is precisely what happened to me when he merely asked the simple question “Will you be saying a few words tonight sweetheart”? I have purposely avoided this activity my entire life except when I am forced to introduce myself at workshop