A little over a year ago, something happened that stalled a LOT of people’s results.
 
Yes, it had to do with the lockdown …. but I’m not talking about all the stress-related eating/cooking/baking that happened.
 
The “something” is a LACK OF DAILY MOVEMENT.
 
Most of us moved a lot less (and maybe still are). We walked less, stood less, and sometimes even showered less (lol).
 
All of this regular daily movement is a surprising factor in 1) getting results, 2) keeping those results coming, and 3) maintaining your results. It is responsible for burning a significant amount of fuel each day!
 
I’ve got some solutions in this email.
 
First, some background: When it comes to your calorie burn, it can be broken down into three major categories.
 

• BMR (basal metabolic rate) – the calories your body burns at rest, to keep you alive. This makes up about 60%-70% of your total daily burn.
• TEF (thermic effect of food)...

Has this ever happened to you?

You’re driving home from work or the grocery store and when you get home, you can’t remember part of the trip …

Or you’re in the middle of a great movie on Netflix – and you look down and have no idea how the entire bowl of popcorn is gone …

Or you go into the kitchen to get something and you can’t remember what or why?

These are all signs you need some MINDFULNESS in your life!

“Mindfulness” is super trendy right now - and for a VERY good reason! It can teach you to get you out of your head and into the present...

Which can have amazing benefits for your health (and results): 

• Less stress
• Better memory
• Lower emotional reactivity
• Improved focus
• Flexible thinking
• And even increased immune function!

Basically, it increases your “chill” factor.

Plus, you probably already know that having too many stress hormones in your system can make it harder for your body to metabolize fat...

This month we’re zeroing in on RESULTS and what you need to do to make your goals a reality.
 
I have some SERIOUS motivation for you today.
 
It all starts with a time-tested truth that dates all the way back to the year 350 BC (give or take a year or two!).
 
That’s when the philosopher Aristotle delivered his famous quote …
 
“Through discipline comes freedom.”
 
It sounds like an oxymoron, right? Isn’t the idea of freedom to be FREE of discipline?
 
But it isn’t.
 
Example 1: if you want more free time, you have to be disciplined in the way you spend your time.
 
Example 2: If you want financial freedom, you have to be disciplined with how you handle your finances.
 
Basically, it’s about taking 100% ownership of your actions AND the results they bring you.
 
Your actions directly lead to your results – good, bad, and neutral!
 
When it comes to health and fitness goals, it’s your...

 
It’s the season for setting goals … and today I’ve got something that will help you to make them a reality!
 
It’s a checklist to stay on-track, no matter what goals you’re working toward.

First: do you need help figuring out your 2021 goals? Click the photo to download my free Goal Setting e-book.


 

Now let’s jump in...

10 Steps to Conquering Your Goals

 
1. FOCUS & DECIDE. Instead of choosing several goals to work on all at the same time, harness all that energy and focus it toward just 1-2 main goals.
 
2. Pick the goal with your BIGGEST WHY.
 
This is the goal that you emotionally connect with and have a STRONG REASON for choosing. (example: “I want to have the energy to play with my kids.” - that’s a pretty big reason)
 
It’s your “WHY” that keeps you going, so it has to be a good one.
 
3. COMMIT (No, Really.) Commit the right amount of resources (time, energy, and...

I want to talk about something today that can set the tone for your ENTIRE YEAR.

It can help you make great decisions … set your priorities and stick to them … and even help you achieve your goals!

PLUS … it can even help you feel GREAT in the process. AND NO, it’s not an energy drink or a miracle cure!

It’s your FOCUS WORD for 2021.

Your word will set the tone for the entire year. It’s basically your 2021 mantra. It’s your intention.

Examples of focus words could be something like “STRONG,” or “RENEW,” or “TRANSFORM,” or “INSPIRE.”

Whatever word you choose, it should align with your goals and also, maybe MOST importantly, make you feel GOOD when you say it.

Words with a strong emotional response will keep you feeling excited and fired up!

First, having JUST ONE WORD to keep in mind is simple – and reminding yourself of the word every day will help you stay on track.

The whole idea is...

New Year’s Resolutions. We all make them with the best of intentions and I actually love them. Every year, the week before January 1^st, I begin contemplating about what I’d like to change in my life for the upcoming year. On December 31^st I carve out a bit of time with my journal to write out my plans. 

Now, truthfully, as the year unfolds some of those carefully crafted ideas don’t even get implemented. Some of those ideas live for about a month or two and then get dropped. But thankfully some of my changes do stay and new habits are formed. 

If your Year 2020 resolution was to develop healthier lifestyle habits and you are worried you may not stick to your new plan, you are reading the right article! As a Certified Personal Trainer, working for the Township of Langley, I have seen lots of success with clients reaching their goals. 

I have noticed three important steps that have led to successful outcomes for clients sticking to their...