Mind-body connection

Oct 10 2022

Why You Need Short-Term and Long-Term Goals Alike

In business, school, or better living, achieving anything meaningful starts with setting clear goals—both short-term and long-term. The synergy between these two is what fuels lasting progress.

Consider this example: You’re longing for a European vacation, but you’re not sure if it’s possible. After some research, you see it will cost $5,000. That might feel overwhelming, but you break it down: Can you save $250 a month? With some budgeting—maybe cancelling a few subscriptions and working extra shifts—it becomes feasible.

Your long-term goal is to save $5,000, but that goal only feels achievable because you’ve established a set of practical short-term goals: saving a set amount each month, cutting costs, and earning extra. You’re also clever about monitoring your progress. By tracking each month, you can adjust along the way, seize new opportunities, or recover from setbacks before they snowball.

This approach makes even the biggest goal manageable. Instead of “I’ll never save $5,000,” you’re thinking, “I can save $250 a month”—and with each step, you build momentum.

The same system applies to health and fitness. Want to lose weight, build muscle, or improve mobility? Set a big-picture goal, then break it down into small, consistent actions you can track over time. The real magic happens when both types of goals work together.

Want structure and real accountability? Check out [Group Exercise Classes] to find a community that shares and supports both your short- and long-term goals.

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

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Oct 04 2022

Be Intentional in Living the Life You Want

Most people know exactly what they don’t want in life. That constant focus can keep you yearning for more, feeling like something’s missing. But here’s the catch: if you never get clear about what you truly desire, your mind stays confused never receiving direct instruction to pursue your real dreams.

The result? Wandering through years without purpose. Drifting, doing things “just because,” following routines that don’t move you closer to fulfillment. If you want to create a specific outcome or live meaningfully, you have to get intentional.

Ask yourself:
Why am I doing this?
Who is it for?
What result do I want and by when?

These questions are the foundation for a life built on purpose, not accident. They let you start shaping your life around what brings you meaning and satisfaction. This isn’t just about reaching a healthy weight or developing a positive relationship with food—it’s about building your whole lifestyle, your priorities, and your identity intentionally.

Priorities, by definition, are not random. Healthy habits don’t appear magically; they’re designed, chosen, and practiced. You choose to live each day intentionally or not the results always follow your choice.

So, are you ready to create the life you envision? Don’t wait for meaning to find you build it, one intentional action at a time.

Want more help building an intentional lifestyle from the inside out? Start with [The Ultimate Guide For A Holistic Exercises And Fitness Program] to align your habits and mindset.

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

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Oct 04 2022

You Are Your Own Worst Critic, So Find a Balance

If you’ve ever given feedback to someone like a kid you’re coaching or a teammate at work you know the value of striking a helpful balance. It doesn’t work to just criticize harshly, nor to only praise without offering a path for improvement.

But why, then, is it so hard to offer yourself that same balanced, loving approach? Most of us find it easy to pile on the self-criticism.
Thoughts like, “I’m so stupid,” or “Why can’t I ever get this right?” creep in, especially after a setback in our health or personal goals.

Here’s something important: You are not a victim. Read that again until it sinks in.

A super-simple tactic to disrupt negative self-talk is to treat yourself the way you’d treat your best friend. Would you ever tell your best friend, “You’re hopeless, you should give up?” Of course not. Instead, you’d acknowledge their struggle and lift them up: “I see how hard you’ve been working, and you’re making progress. Setbacks happen, but I know you can get back on track. Want to talk or go for a walk together?”

When you catch yourself being harsh, pause. Recognize the mistake, learn from it, and move on. Balanced feedback is how we help others grow and it’s exactly what you need for yourself, too. With practice, you can improve your self-talk and boost your motivation, resilience, and long-term results.

Want guidance connecting your mind and body for better self-talk? Discover our [Holistic Nutrition & Healthy Weight Program] to support a balanced approach.

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

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Sep 27 2022

Be Specific and Clear on Your Goals How to Set SMART Goals That Work

Have you heard of “SMART” goals?

The acronym is everywhere in business and leadership, but it can be even more powerful when applied to your personal growth and fitness journey. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Each part plays a critical role for anyone who genuinely wants results. Today, let’s break down this method and explore why being specific is the essential first step.

What are SMART Goals?

Specific: Well-defined, clear, and unambiguous so there’s no doubt what you want.
Measurable: You can quantify your progress objectively.
Achievable: The goal is actually possible and realistic for your situation.
Relevant: Meaningful and aligned with what matters most to you.
Time-bound: There’s a deadline, creating urgency and direction.

Why Specificity Comes First

The first principle being Specific—isn’t just about clarity for its own sake. When your goal is vague, your brain doesn’t truly register it, and you lose energy and motivation when challenges arise. Compare these two:

Vague: “I want to feel stronger, more flexible, and not in pain.”
Specific: “I want to feel stronger and flexible, and stay pain-free so that my back doesn’t hurt after tennis, so I can play with my kids and grandkids on the floor, and enjoy my activities into my 80s and 90s.”

The difference? The vague goal is easy to forget and impossible to measure. The specific goal connects to your values, daily life, and the people you care about. It means something personal. And that connection is what will keep you on track even when things get tough.

How Being Specific Unlocks the Rest of SMART

When your goal is truly specific, the rest of the SMART framework starts to fall into place:

It’s easier to measure. (“Can I play tennis pain-free this month?” “How many times did I enjoy floor time with my grandkids?”)
You’re motivated to achieve something real—no wishful thinking.
You can connect it to what’s truly relevant for your life, not just a vague health ideal.
It’s natural to add a timeframe you’re ready to commit to.

Using SMART in Your Everyday Health Practice

Applying the SMART method to your health and fitness means setting both outcome and process goals… and writing them clearly. Here’s a quick checklist to help you craft yours:

What specific result do you want?
How will you know you’re making progress?
Is your target realistic and healthy?
Why does this result truly matter to you?
When will you achieve it—and what’s your first step today?

Stay Motivated, Track Progress, and Enjoy the Process

When your goals are SMART, especially specific, you wake up each morning with a sense of direction. You can measure your wins, course-correct if you’re off track, and enjoy the journey more even (especially!) when it isn’t easy. Vague dreams fade. Specific goals change lives.

P.S. Do you need help setting specific goals and designing a program that fuels real results and long-term sustainability? If you’ve tried other approaches that miss the mark, let’s get more precise together. Use the link below to book a discovery session. We’ll assess your wants, needs, and history then build a custom plan for your future.

Ready to step into coaching that truly meets you where you are? Explore [Personalized Workout Page] and get clear on what’s next for you.

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

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Aug 29 2022

Some of Your Thoughts Are Not Based In Reality

Here’s a shocker: Not all your thoughts are based in reality.
Yep, it’s true.
Like that thought you have about not being good enough.
Or the one about how you’ll never get your body back to functioning.
Or how you must be broken somehow, and everybody else has it figured out.
See what I mean, now?
THESE. THOUGHTS. ARE. NOT. REAL!
They’re the conditioned nonsense lies you unintentionally tell yourself that keep holding you back.
They feel like “you,” but they are not.

Here’s the good news: You don’t have to keep listening to them.
In fact, you can start to switch the script today.
Tell yourself – RIGHT NOW – that you ARE good enough… that you DO deserve health and success and love… that you ARE smart enough and creative enough to get where you want to go.
Say it as many times as you need. Write it in your journal every day if that helps.

And every time that annoying voice breaks through again with one of your limiting self-beliefs step up and lean into those conditioned feelings to bring awareness to them, accept them and then make a choice to feel what you want.
You can overcome a loud, persistent lie with steady, loving TRUTH supported by action.

We’re all programmed with these kinds of hurtful self-messages. But that doesn’t mean we have to accept them as truth.

If you’re ready to challenge those beliefs and build a foundation for a more empowered you, check out [The Ultimate Guide For A Holistic Exercises And Fitness Program] for practical steps and inspiration.

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

Find out more @

Aug 23 2022

Use Setbacks to Strengthen Your Commitment

Life is hard sometimes.

You have so many responsibilities and so little time. Even when you stick to a schedule, circumstances can disrupt your plans and leave you scrambling. It’s enough to make you want to give up when everything seems to be working against you.

But don’t – please!

It happens to everyone. After all, there’s only so much we can control – and a whole universe of people, places and things that are simply beyond us. When you learn to EXPECT disruption, and to simply accept it as a fact of life, then you can begin to be free of it.

Here’s a super-basic example. My dad always told me to leave 20 minutes ahead of time for any appointment. That would allow for traffic or another unexpected delay. If I arrived on time, I’d have a few minutes to kill; if the journey took longer than I had expected, I’d still be on time.

It drove teen-age me crazy. But dad was right, and I think about this little lesson all the time. It’s even easy to apply it to healthy goals.

For example, if you want to lose weight, then it’s not enough to start eating right. You also have to anticipate days when you won’t be able to, for whatever reason. Maybe you’re stuck in a work conference, or traveling, or just can’t resist your neighbor’s fried chicken today.

If you want to train at the gym regularly, then you have to accept that you’ll need rest days. That the gym might be unexpectedly closed sometimes. That you might have a family emergency that keeps you away.

Here’s my wish for you. When these circumstances happen – and they will – don’t abandon your goals. Instead, remember that success takes consistent effort over time. And use each setback to strengthen the commitment you made to yourself.

It’s all in how you look at it!

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

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Aug 23 2022

The Process of Creating What You Want in Life

I want to share a powerful secret with you today, one that can help you reach your goals and create the life you want for yourself.

I used to wonder why some people seem to get what they want, while others including myself always seemed to run in place. Weren’t we just as deserving, creative, and hard-working?

I finally spoke with a few friends who had done it to learn what I was missing. And here’s the secret they shared.

Getting what you want isn’t about just deserving it or working hard or having passion.

It’s about knowing the right process. It’s about making the right choices and sticking with a plan.

Suddenly, it clicked for me. I hadn’t yet decided what I really wanted. I kinda knew, kinda hoped, kinda thought… but it wasn’t until I explored my values, desires and abilities enough to make a beacon-like choice that I could start on my way to building the life I wanted.

So, I want you to start at that same point. Take the time to decide what you really want. Is it to be healthy and active? Do you aim to be a loving partner? Do you yearn to build a business or nurture a talent?

Maybe you already know. Maybe it will take some thought and research to make your decision.

But once you do that, here’s the next step – according to the folks I consulted and the experts out there. You’ve got to develop the mindset that nothing will stop you – knowing that countless events and circumstances and even people will try to trip you up. Expect it! Plan for it! That’s how you beat it!

Now you have the goal and you have the determination. So, next, sketch out your path. What will you need on the way? How will you get it? Who can help?

Next comes The Big Step. You must TAKE ACTION. All the planning and reflecting in the world don’t amount to anything if you don’t do the work, one step at a time, day after day.

I understand how you might feel. It’s hard to build the life you want for yourself, to eat right, exercise, and pursue your other goals. It’s hard just deciding what you want and how to start.

But it’s NOT mysterious. Follow this process, do the work, and love yourself enough to stick with it over time.

I promise it works, and I can’t wait for it to blossom for you like it has for me and so many others.

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

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Aug 22 2022

Why You Must Dream Your ‘Impossible’ Dream 💯

When you decide to proactively show your body some love and take care of it, you’re challenging yourself in wonderful ways that will have profound benefits across your life.

You start learning step by step that you really can do difficult things, make important changes, and get the results you want. It’s a powerful experience! So, let’s build on it with something new – a different kind of challenge that BY DEFINITION is going to seem impossible at first.

You ready? 😬

I want you to challenge yourself to do something you believe you can’t do. Go ahead and start thinking of things. Maybe you want to run your first marathon, correct those nagging pains in your body, or learn a new language or musical instrument. Doesn’t matter – it’s up to you. (Just keep it to things within your control; winning the lottery doesn’t count!)

Whatever you choose, the point is to stretch yourself and to think big, and GROW INTO your desires. The process will reveal more about your abilities and values so you can strengthen positive attitudes, accomplish more, and repeat victories in other endeavors.

This is all true even if you modify your original target. The process reveals so much on its own. As we’ve all heard, success is the journey, not the destination.

You deserve that success, that trip! So, learn to celebrate the little victories… to accept your disappointments… to make adjustments along the way…

Think big and scary. Then make a plan and enlist support. Get started and keep your eyes wide open.

You can’t lose.

What are you going to shoot for? Let me know in the comments.🤓

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

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Aug 20 2022

Breaking The Chains Of A Bad Habit

The skinny of bad habits

Building healthy new habits is so important to maintaining a healthy lifestyle and reaching your goals. But let’s talk today about the reverse: How to break a bad habit, whether it’s a mild annoyance or a serious health risk. Research is clear that you can do it. Take these power steps to rise above.

➡️ Know your triggers. Traffic? Mother-in-law? TV news?
➡️ Plan an alternative action when they strike. Gum instead of a cigarette… Meditation instead of drinking…
➡️ Tell a friend what you’re doing. We all need encouragement.
➡️ Get further support from a doctor, therapist or 12-step group if necessary.
➡️ Vividly imagine how you’ll feel if you commit the bad habit. Play the tape of the last million times you did it… you know how this story goes!
➡️ Keep up all your good habits – and even pick up a new one to draw your focus. Stack the new one onto a positive daily step you already take so that you associate them together without even thinking.
➡️ Reward yourself. Did you go, say, a week without biting your nails? Take yourself out for a healthy smoothie.

Look, I get it. Life is stressful, and we use little tricks to help us deal with stress or to bring us a moment’s pleasure, to build us up when other people (or our little demons) are knocking us down. It’s only natural – so don’t make it worse by beating yourself up! Instead, take positive action now.

Joining a healthy community, such as a gym or studio, is super-helpful. And you don’t have to wait until you triumph over your bad habits to start exercising, eating right, and enjoying positive friendships.

I believe we can create new habits that then give us added power and inspiration over those persistent negative behaviors, too. Fight the negative with the positive. It works every time!

Do you know what triggers you? Are you working on it? Let me know in the comments.😊

Being in a supportive [group exercise class] where everyone is working toward similar goals and cheering each other on can be a great way to help.

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

Find out more @

Aug 18 2022

Be Your Own BFF

Everyone wants friends who will always be there for us. And we all hope to BE that kind of friend for others.

But can you do it for yourself?

Are you “there” for yourself like you are for others?

Even after you commit to healthy habits, sometimes things start to feel hard, and you might want to give up.

Instead, remember these steps to support yourself every day…

Commit to yourself — in writing – about consistently applying your best efforts toward a goal or new habit.

Stop insulting yourself. A little self-deprecating humor can be charming. But don’t undercut your talents or ambitions. Not to others, and not to yourself.

Forgive yourself. We all make mistakes, so learn what you can, try to not do it again – and move on. Isn’t that what you’d say to a friend? So why not say it to yourself?

Set boundaries with others. When we’re always trying to please people by accepting every request, we diminish our time and resources. Saying “no” isn’t selfish; it’s empowering.

Practice daily affirmations to celebrate little successes and keep your perspective in the face of challenges.

Finally, if all else fails, remember what flight attendants tell passengers at the start of every flight. If those air masks drop, get yours on right first before trying to help anybody else.

If you can’t support yourself, how can you be there for anyone else?

P.S. Having a good support system means that you are looked out for body, mind, and soul. You want to have a good relationship with the person or people helping you, but don’t be fooled that you are getting the program you need just because you are friends. Get into a program that focuses on the areas of your body other programs miss and a support system that cares for you and holds you to your goals. [Book a free consult] to learn more.

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

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