One of my favorite quotes from James Clears’s book Atomic Habits is, “You don’t have to be the victim of your environment. You can also be the architect of it.” When we set out to build new habits that reflect the desired outcome, we often need to remember what that…
There are two significant areas to consider when trying to eat healthier and lose weight: The three tips I will share today will help you get more quality food in each meal, help decrease the amount of food you eat, and help you become aware of fullness cues. Glass of…
Getting results is relatively easy; well, at least the steps are easy. To lose weight, you need to hit these four things Eat fewer calories than you burn for calories Be active every day (6K plus steps) Workout to maintain muscle Eat enough protein not to lose muscle You could…
Creating habits can feel overwhelming, and if you have tried in the past and not been able to create a new habit from your efforts, you know how frustrating and defeating it can feel to have put in all that effort to fall back to where you started a few…
I don’t know how you are doing with your New Year goals, but I, for one, am stumbling out the starting gate when it comes to my fitness goals. The thing is, I am not discouraged one bit; ok, I am a little discouraged, but not much. Why is my…
Over the past few weeks, we have looked at our first two keys to fitness: Sleep and Water. I laid out the challenge in week one to focus on getting to bed consistently and waking at a consistent time. For the second week, I set the challenge of getting two…
Last week I looked at the importance of getting enough sleep each night to drive your fitness success and setting the challenge of establishing a consistent bedtime and wake time regardless of weekday vs. weekend. I hope you took me up on the challenge and are starting to see a…
One of the main reasons someone joins a gym is to feel better physically, and a close second would be to stave off injuries and the effects of aging. To accomplish these goals, we have to take into consideration a few things. Where we are at now physically and what…
We don’t talk about NEAT much when starting on your weight loss journey. However, NEAT (Non-Exercise Activity Thermogenesis) plays a significant role in maintaining and losing weight. NEAT, in general terms, is all the activity and movement you do in a day that is not exercising. That is movements like…
Your Fitness Sherpa
