Longevity

Apr 23 2021

Master Your Mindset To Succeed In Your Fitness Program

The toughest challenge in starting any new health or fitness program isn’t physical—it’s mental and emotional. While muscle soreness or awkward new movements are uncomfortable, they’re nothing compared to the mental resistance that can arise. Doubt, fear, and a host of unhelpful thoughts come up as soon as you leave your comfort zone, especially when you’re faced with the unknown.

Why is the mindset piece so powerful? Stepping out of daily routines and into new habits sparks all kinds of internal friction. The brain, hardwired for comfort and safety, registers even positive change as a threat. Most failed fitness efforts aren’t due to a lack of motivation, but a lack of tools to manage this emotional pushback.

So how do you master the mental side and give yourself the best odds of success?

Start with Realistic Goals: Instead of hoping for major change in 30 days, set measurable, achievable milestones that you can consistently reach. Break big ambitions into smaller actions and celebrate the little wins, building a sense of progress and control.

Journal Your Journey: Document not only what you do, but also how you feel and what thoughts or emotions show up. This builds awareness of patterns—both positive and negative—and turns your program into a reflective, adaptable process. The simple act of tracking your progress, setbacks, and mindset shifts allows for course correction and self-compassion.

Integrate Mindfulness and Meditation: Mindfulness isn’t just for yogis. Taking five to fifteen minutes for deep breathing, mental focus, or body scans lets you move through anxiety and doubt, instead of being ruled by them. Regular mindfulness programs have been shown to support motivation, emotional regulation, and overall fitness adherence.

Commit to Progressive Structure: No truly effective program is random. You need progression in your workouts—not just for your muscles, but for your confidence and mindset. When you know why you’re doing what you’re doing, and each week builds on the last, overwhelm shrinks and self-belief rises.

Personalized Workout Page

With this in mind, the most important fitness habit to build is mental resilience. This means expecting setbacks, practicing positive self-talk, and giving yourself grace when things don’t go as fast as you want. Remember, even the most dedicated athletes struggle at times—what sets success apart is the ability to get back up, reflect, and keep moving forward.

By embracing a mindset that values consistency over perfection, reflection over judgment, and process over outcome, you’ll set yourself up not only for short-term results, but long-term transformation—for your body, mind, and quality of life.

Ready to Transform Your Mindset & Results?

True fitness change starts on the inside. For expert one-on-one coaching and a gameplan that’s as unique as your mindset, Book a free consult today.

it’s not just working out, it’s building a foundation for a better life.

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Feb 26 2021

Why Workouts Are Always Hard The Truth About Progressive Resistance

Why do your workouts never seem to get easier, no matter how long you’ve been training? The answer lies in the science and psychology of progressive resistance training, one of the most essential concepts in fitness.

Progressive resistance means you’re always working against a challenge that matches your current capacity. As you get stronger or more skilled, the stimulus must also increase, so your body can keep adapting, building muscle, and improving fitness. Just as a child’s early reading materials eventually give way to advanced texts, each workout’s “difficulty” is simply a necessary step on a lifelong staircase of growth.

People often feel disheartened when workouts stay hard, expecting them to magically become effortless after a few weeks or months. But if your routine isn’t challenging, it’s not provoking any adaptation. True progress is a gradual process, and the discomfort, effort, and even frustration you feel are positive signals that you’re moving forward—not failing. Biology demands “overload”—putting stress on your muscles, bones, and mind so the body responds by getting stronger.

Segmental Muscle Strengthening

If the struggle feels constant, it means you’re doing what you’re supposed to. Real fitness improvement never comes overnight, and clever marketing promising easy, quick results only fuels disappointment. Instead, embrace the definitions:

Progressive: developing step by step, improvement that is incremental but consistent.
Resistance: intentional refusal to stay at current capacity; a willingness to meet challenge head-on.

The solution isn’t to “fight” the challenge or get down on yourself. Instead, accept your starting point. Practice mindfulness during workouts, so you notice your progress and accept the natural struggle that comes with growth. This openness allows for better awareness, and better adaptation, and helps you recognize and celebrate every small win.

There is no stasis—each workout is a new opportunity to move forward. Continuous progressive resistance strengthens not just the body but the mind and spirit as well. With acceptance, resilience, and patience, what was once impossible becomes your new baseline.

Ready to Embrace Real Progress?

The time to start taking care of yourself is always now. For individualized guidance in progressive resistance training and the mindset strategies to thrive on the path, Book a free consult. Get the support and smart programming needed to master the journey.

it’s not just working out, it’s building a foundation for a better life.

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Oct 23 2020

It Is So Easy to Give Up on Goals Why Immediate Results Aren’t Real

In today’s fast-paced world, it’s easy to give up on your long-term fitness results and health goals when they don’t deliver immediate results. We start with motivation, follow advice, and put in the work, but if our bodies don’t change quickly, frustration sets in. This can lead to abandoning routines, switching programs, or giving up altogether just to escape the discomfort of slow progress.

The lure of “magic buttons,” crash diets, instant fitness plans, or trendy supplements promises big changes fast. Yet the science of fitness is clear: quick fixes rarely offer lasting results. Most extreme approaches may bring short-term progress, but they’re unsustainable, risky, and can even trigger burnout or regression in the long run.

Clients often ask, “What’s the one thing I can do for a great result?” The truth is: real change comes from habit formation, strategic planning, and patience. Your body thrives when given time to adapt—whether your goal is athletic performance, weight loss, muscle gain, or injury rehab. Jumping from one fad to another only stalls your progress.

When I started working out, my goals were sports performance. Later, I focused on losing weight and gaining muscle.

Injury and imbalance forced me to pursue programs tailored for healing and body correction. Each protocol was designed for a different purpose, and none of them produced overnight transformation.

Industry marketing often blurs the reality, pushing a copycat mentality and promising interchangeable results. But proper fitness requires the right plan for your needs, and it takes time. Sustainable results demand you follow a program built around science, progressive adaptation, and personal context—not just what’s popular or “new.”

This is where having an experienced, well-rounded coach is a must.

It’s easy to get discouraged when your hard work doesn’t pay off instantly. But the key is choosing the correct path, sticking to it, and recognizing that small, steady steps outlast fast, dramatic changes. A good program addresses unique needs and provides real rewards—if you’re patient and persistent.

That’s why I’m developing a comprehensive online program that uses step-by-step routines, evidence-based methods, and expert coaching. It’s built for true, lasting changes in strength, health, and vitality.

If you’d like a free consult to find the best program for your goals, click below to schedule a time. If the listed times don’t work, PM me and we’ll find a solution together.

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it’s not just working out, it’s building a foundation for a better life.

Oct 09 2020

The Conundrum Of “Working Out” Why a Holistic Approach Is the Real Solution

The Conventional “Workout” Approach And Why It Fails

“Working out” is sold as a universal solution to health. The pitch: join gyms, take classes, and do what you’re told—because that’s what responsible adults do. But despite all the fitness marketing around being “strong,” “flexible,” or “balanced,” most people never get the results they hope for. Too often, pain lingers, motivation fades, or injuries become chronic, and the cycle of starting and stopping continues, leaving you frustrated and discouraged.

When Fitness Leaves Us Frustrated

That frustration can feel overwhelming, especially when you do what you’re “supposed” to do and still get hurt or see zero progress. That was my experience when I injured my back. The physical pain was intense, but the deeper issue was confusion—I’d followed the rules, trusted the methods, and still ended up sidelined. When mainstream modalities failed me, I realized that “working out” is not enough if it’s fundamentally misaligned with your body and needs.

ELDOA: The Ultimate Spine And Joint Exercises

The Missing Link: Holistic Health

Mainstream fitness often fails not because of your lack of effort, but because programs are fragmented, one-size-fits-all, and disconnected from the big picture. Fitness becomes a list of “shoulds” and external outcomes, not an integrated approach to health. High performance or a good appearance can mask underlying dysfunction. It’s only when something really breaks down—mentally or physically—that most people stop to question what’s missing.

Science and Philosophy of Holistic Fitness

The turning point in my journey—and the antidote for many clients—was learning about osteopathy and the holistic fitness approach. Osteopathic philosophy (and modern exercise science) teaches that every part of your system is interconnected: movement, alignment, nutrition, sleep, emotional health, and purposeful recovery all shape how you feel and function. A holistic approach means you stop chasing isolated “fixes” and address your body as a living, adapting whole.

Research confirms that holistic programs outperform rigid, reductionist approaches. Results improve not just physically, but also in stress reduction, injury resilience, energy, and lasting motivation. True fitness builds a body that is balanced, functional, and ready for any goal—whether you want to show up for loved ones, thrive in career or community, or simply feel good in daily life.

Building a Program That Truly Works

To move from frustration to fulfillment, ditch the old paradigm of “just do more reps.” Instead:

Focus on functional movement, mobility, core integrity, and postural alignment.
Integrate mind-body practices that reduce stress, enhance focus, and foster happiness.
Layer smart, progressive programming with nutrition, sleep, connection, and recovery for transformation that lasts.

The result? Not just fewer injuries or more strength—true resilience, improved self-awareness, better moods, and a body (and mind) ready for anything.

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it’s not just working out, it’s building a foundation for a better life.

Sep 25 2020

If You Don’t Want to Keep Tripping Over Your Shoelaces, Try Tying Them Another Way How to Break Out of Fitness Plateaus

“If you don’t want to keep tripping over your shoelaces, try tying them another way.” The phrase might seem simple, but it’s a powerful metaphor for breaking out of old habits and approaching fitness plateaus with fresh solutions.

Just like in life, everyone stumbles sometimes and the first instinct is to simply redo what’s familiar, hoping for different results. But science and experience both say that repeating the same actions without change keeps you locked in the same outcome. In fitness, this means plateauing in progress, getting stuck, and feeling frustrated as gains stall and injuries creep in.

It’s normal to feel uncomfortable when you try something new, whether it’s a new workout style, a revised schedule, or a technique you haven’t mastered yet. You may worry that you’re doing it wrong or feel out of your comfort zone. But this discomfort is exactly the space where growth happens—where the body adapts, the brain rewires, and new breakthroughs occur.

If you’re dealing with persistent setbacks, know that variety and new approaches are proven tools for busting plateaus. Solutions include switching up exercise intensity and format, discovering weak links, adding recovery, and seeking expert input. Making conscious adjustments in your plan—rather than repeating what hasn’t worked is how you avoid repeating the same mistakes and finally make progress.

That means being open, embracing discomfort, and accepting that initial changes may not feel “natural.” It’s okay. The willingness to reassess and try again, even when awkward, is what reveals new opportunities and results.

You don’t have to keep tying your shoelaces the same way (literally or figuratively) and you don’t have to keep tripping over the same old problems. In fitness and life, adaptive change is the path to success.

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it’s not just working out, it’s building a foundation for a better life.

Mar 08 2020

Heart Health and Body Structure

I am sure you have heard a lot about heart health. Everything from diet, hydration, stress management, and sleep affects your heart. Incorporating cardio and respiratory exercises is important, but not everything you need. There are many excellent points to follow, but have you ever thought about heart health and the structure of your body?

The structure of the body is usually discussed in the context of posture, movement, or pain—and all of this is true. The better your structure, the better your position, the better you move, and the less pain you will have. But the structure of your body is fundamental to the health of your organs too. Your organs (viscera) each have a place they’re supposed to be within the body, with “rooms” formed by fascia (connective tissue). If your body is out of balance and your fascia is unhealthy, the space (room) holding your organs is compromised, and they cannot function optimally. It’s like asking you to perform a task with your arms and legs tied—difficult, if not impossible.

Now let’s use your heart as an example. For optimal health, the heart should sit properly on your diaphragm, and the pericardium (heart skin) should provide enough room and properly connect to the neck and sternum.

In the image at the top, the pericardium (green) connects to the sternum (breast bone), C6, C7, and T1 vertebrae (neck), and the diaphragm for support. If any of those connections are tight or out of place, it twists, compresses, or pulls the pericardium, and the heart can’t work well.

Heart Health And Posture

Consider the typical posture we see everywhere—forward head posture. As the name implies, the head is forward of the shoulders. This is usually seen with a rounded back (kyphosis) and a collapsed sternum. Now, take the image of the heart above and place it in this poor posture. When your head is forward, the neck vertebrae slide forward, the connections at the sternum slacken, and the diaphragm—the floor the heart sits on—becomes crooked and compressed.

Now your poor heart is twisted, compressed, and sitting in the wrong place, but you’re asking it to work optimally. This poor posture also reduces your lung volume, meaning less oxygen gets to your body—including your heart. If you’re exerting yourself in this condition, you’re stressing your heart and body—putting it in a position NOT to succeed.

If this sounds familiar, the good news is it’s not a death sentence. Much of what’s “off” is soft tissue, which means you can do something about it if you act soon. Some exercises can open up your neck, pull vertebrae back into position, and correct kyphosis.

If your goal is longevity and vitality, get on a workout program that trains your body from all angles—including your posture and structure. The benefits to your entire being are numerous… because it’s not just working out—it’s building a foundation for a better life.

Learn more about total-body structure and heart health programs:
Heart Health and Holistic Fitness Programs

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Jan 15 2020

Don’t Just Set Resolutions, Choose Who You Want To Be

Understand your pain. Growth is HARD. You’ve been carrying around this voice that keeps telling you what you could be doing to reach your full potential. It says you are so much more than what your lifestyle says you are. There’s this deep groaning in your gut that is saying go HARDER.

We don’t listen to this voice often because it’s calling us to step out into somewhere new. Humans don’t like “new places” because there could be predators lurking about to destroy us. These predators come in all shapes and sizes. They could look like a group of fit young students laughing at you because you’re overweight and trying to get in shape. You decide not to go to the gym anymore, meanwhile you paid one visit with your new membership. It’s the physical pain of dealing with sore muscles after getting into a workout routine. Perhaps it’s the $100,000 student debt that you’re going to get as you pursue your dream of becoming a teacher. It’s important to recognize these monsters that are standing in front of you and understand that you don’t have to be afraid any longer. Take courage and begin your journey.

Step 1: Vision

Who is this person that you long to be?
Why do you want to live this way?
Does he/she walk with confidence?
Do they smile everyday knowing they have meaning in this world?
Do they know they are loved?
Are there things in your life you don’t want anymore?
Are there things that you don’t have in your life that you know you want?
What does he/she look like today? Tomorrow? Next year? Five years from now? Ten years from now?

Cast the vision of you in your fullest potential. Be specific. Set small goals to achieve every day, week, month, and year that is going to get you there. They could be as simple as reading a chapter a day, or read 12 books this year, or go to the gym 3 times this week.

Step 2: Focus

“For as he thinks in his heart, so is he” – Proverbs 23:7

Your most powerful weapons in producing positive growth are your heart and your mind. It’s your responsibility as a conscious human being to monitor your thoughts and self-talk and to protect and feed good dialogue within. What does your inner dialogue sound like? Are your thoughts always of shame? Doubt? Guilt? Do you hear negative put downs all day? Are you always telling yourself you are not good enough? If this is what your self-talk sounds like, it’s time to set an anchor of who you truly are in your heart and mind. This is the spiritual side of war.

Set an anchor: believe whole-heartedly that you are deeply loved from above and created with a spirit of power, love, and self-discipline. Out of this place of belief, you will begin to live as so.

Step 3: Perseverance

When the going gets tough, KEEP ON GOING. Nothing of value will ever come easy. It’s your perspective within the little moments, tasks, and jobs, that will decide how much joy you experience, even in the toughest of days. Remember who you are, and why you live the way you do to get through the growing pains. Be thankful for those reasons, be thankful that you have the courage to be where you are because this is who you are. You are a well-reasoned, capable, and endearing human being who has the ability to change the world if you believe you can. This is truly who you are.

It’s time to set some goals, get spiritually healthy, and show up for the dirty work every day with a heart of faith and gratitude. You owe it to yourself and to the world; it’s who you were created to be. You are not the only one that experiences fear. You are not the only one that longs to overcome your shortcomings and live in your full potential. Take the first step forward and if you fall, laugh off the dust and try again. Give yourself grace, but not too much grace. You are an overcomer and were created to overcome the laziness, overeating, and whatever other bad habits are holding you back from living in your full potential. It’s time to silence them once and for all. Believe.

Learn more: Custom-Built Programs for Stepping Into Your Best Self

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Nov 04 2019

The Time To Start Taking Yourself Is Always NOW

There is a common activity that can profoundly affect every human’s level of happiness: exercise.

Exercise produces euphoric chemicals and hormones in the human brain like endorphins, serotonin, and dopamine. Not only does exercise heighten our “feel good” chemical experiences, it also lowers stress chemicals like cortisol and adrenaline. Research consistently shows that exercise can immediately boost mood, lower rates of anxiety and depression, improve mental clarity, and enhance emotional wellbeing.

The holidays are just up the street. This is the time of year that separates those who are serious and those who are not. Those who are serious about their workout routines commonly share enjoyment in their active lifestyle. I’m writing this article to share with you three things that will help you maintain a successful workout routine all year round—and enjoy it.

Motivation

Start with finding your why. Having a superseding motivational factor will be powerful on the days you don’t feel like pushing yourself out of your comfort zone and doing what you know you need to do. Always reflect on your why. I recommend writing it down and reading it every day. Remind yourself why it is so important for you to show up today.

Reward

Hard work itself can be rewarding, but it’s still hard work. Discover what satiates you. Maybe it’s an evening at your favorite restaurant or a trip to your favorite clothing store. When you work hard and achieve your goals, give yourself a break and let your body and brain know it’s done a good job. You will be more likely to return refreshed for another week of progressive workout.

Repeat

Don’t give up. Remember your why, and be diligent in your reward system. This is very important in sustaining an enjoyable workout routine.

Those who enjoy their lifestyle are serious about their routines. Do you want to feel the best you’ve ever felt? Performed the best you’ve ever performed? Then what are you waiting for? Ride into the new year with passionate momentum. Everybody knows that waiting until after the new year to begin a routine is just an excuse to procrastinate. Take this time before the holidays to start or recommit yourself to a workout routine.

Learn more and get started: Custom-Built Programs for Sustainable Motivation

If you have any questions about starting or improving your workout routine, I am always available to help.

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Sep 23 2019

Want To Age Better? Read This

Longevity, Exercise, and Aging: How to Stay Strong for Life

Wouldn’t it be nice if there was a pill you could take to keep your youth throughout the entirety of your life? Imagine being able to eat whatever you want, relax 95% of the time, and never pay for the deteriorating results of this complacent behavior.

But for those who understand the vitality of activity and proactive health choices, this remains a pipe dream. The truth is simple: longevity, exercise, and aging are all connected—and what you choose to do with your body every day directly shapes how well you live over time.

The Cost of Inactivity on Aging

Only 1 in 3 children are physically active every day.
Less than 5% of American adults get just 30 minutes of physical activity daily.

That may surprise you, considering our bodies are designed to move, adapt, and grow stronger under stress. Inactivity and movement neglect are major contributors to:

Premature aging
Heart disease
Diabetes
Depression
Arthritis
Cognitive decline
Even early death

The takeaway: if you want to slow the aging process, you must keep moving.

Exercise as the Longevity “Medicine”

Think of it this way: movement is the mechanism for staying young. Every cell in your body needs activation, oxygen, nutrition, and detoxification.

Regular exercise has been shown to add 2–4 years to life expectancy—and often much more. But the real win is not just longer life, it’s better life: stronger, more capable years where you can stay independent, mobile, and pain-free.

Longevity Exercise Basics: What Really Works

So how should you approach exercise for healthy aging? It’s not about punishing workouts or endless hours at the gym—it’s about balance, variety, and consistency.

1.Stretching for Longevity and Aging Gracefully

Stretching brings holistic balance to the body. Muscles, tendons, ligaments, fascia, and bones all work together to create efficient movement.

Programs that align myofascial chains (like ELDOA or myofascial stretching) improve posture, body awareness, and joint spacing—essential for youthfulness and resilience.

2. Strength Training: The Anti-Aging Secret

Strength training isn’t just for athletes—it’s for anyone who wants to age well. Your body’s thousands of components must “do their job” for strength and longevity.

Start with segmental muscle strengthening, then work on the seven foundational movements:

Squat
Lunge
Push
Pull
Bend
Twist
Gait (walking/running patterns)

When performed with good form and intention, these basics build the foundation for lifelong performance and vibrant health.

3. Find Joy in Movement

Consistency beats intensity. The key to long-term success is finding activities you love—walking, hiking, yoga, skiing, or group fitness classes. And then fall in love with the stretches and exercises that are going to keep you doing the activities you love.

Passion fuels longevity because you’ll keep showing up when the activity excites you.

Longevity Is About Quality, Not Just Quantity

Longevity isn’t just about the number of years lived—it’s about the quality of those years. Choosing the right balance of stretching, strength training, and enjoyable activities will improve mobility, energy, and mood while reducing risk of disease.

Aging is inevitable, but how you age is up to you. Exercise is the single most powerful tool we have to extend not only lifespan but healthspan.

Ready to Invest in Your Longevity?

Don’t wait for the signs of aging to slow you down. Start now with sustainable, science-backed training that supports your body at every stage of life.

👉 Explore our Custom-Built Longevity Programs and discover how a fascia-focused, holistic approach can help you stay strong, mobile, and vibrant.

Because the path to better aging doesn’t begin tomorrow—it begins with the steps you take today.

Do you want to be healthier, stronger, or more vibrant? Start today—because the path to better aging begins right now.

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Jun 07 2019

The Holistic Body Why You Should Think of Your Body as Working Together

Your body is an amazing, interconnected system—not just separate organs or isolated muscles, but a living whole where every part impacts every other part. Modern science and holistic practice agree: true health comes from understanding your body as a network, not a collection of pieces.

The Science Behind Holistic

Holistic health means seeing the body as a system where movement, breathing, mental focus, elimination, and fluid balance must all work in concert. Everything is linked together—your mind, muscles, blood, nerves, digestion, emotions, and more. When you move, breathe, play with your family, exercise, or work, all these systems interact and depend on balanced coordination and communication.

Movement depends on strong muscles, joints, and a healthy nervous system.
Breathing requires flexible chest, clear airways, and calm mental/emotional states.
Elimination and fluid flow are tied to metabolic health, hydration, and daily activity.
Thinking and emotional regulation rely on rest, resilience, and proper nutrition.

If one area falls out of balance—whether due to inactivity, stress, weakness, or injury—it can trigger dysfunction elsewhere. Back pain, headaches, and even chronic illness often originate from subtle imbalances rippling throughout the whole system, influenced by genetics and lifestyle.

Train Every Link for Holistic Balance

Health is not just the absence of disease. To truly “better” your body and support holistic wellness, you need to train and nurture every link in your chain. Each region has unique needs—some require mobility, others strength or flexibility, still others recovery. Neglecting any link puts strain on the rest and undermines your long-term resilience.

Why It’s Relatable for You

Think about how your mood shifts when you’re tired, how your digestion changes with stress, or how a sore foot can affect your entire gait. When you move or play with your kids, the whole body must coordinate—posture, breath, energy, and mindset.

This holistic approach doesn’t just prevent dysfunction; it helps you thrive, enjoy activity, and adapt to challenges. Support every part, and you’ll find greater health, energy, and performance in every aspect of life.

Explore how every part of your body works together for lasting health:
The Ultimate Guide For A Holistic Exercises And Fitness Program

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