I think taking stock of not only how much time we spend on social, but also observing how our mind and emotions feel while on it, we can find our best mix of time on and off our phones.

Below you’ll my monthly workout counts for each month going back to when I first got my Apple Watch towards the end of January in 2021. You’ll notice fluctuations throughout but on average I’ve done 53.5 workouts a month since I started tracking. That’s the story of long-term consistency. There’s been a lot of testing with workout types, frequency, what to consider a workout and not to mention, quite a few injuries. What you see though, is by showing up and working through a process the numbers work themselves out over time.

Hey there. Taking time to pause and assess where you’re headed can be more important than simply pushing forward. It’s as much about staying connected to your own path and giving ourself space to reflect. When we’re constantly “doing,” it’s easy to lose sight of our original goals.

Hey there. We all have moments from the past that shape us. Some bring joy, some bring pain, and some even define how we see ourselves. But living fully means appreciating these moments for what they were and not letting them dictate our future

Hey there. As we share parts of ourselves online, it’s important to ask: Where’s the line? Sharing our stories, especially the vulnerable parts, can create genuine connections. But maintaining a level of privacy is essential for our well-being.

Hey there. This time of year you’ll start seeing many “survival guides” for eating during the holidays. Let’s look at specific tips for each of the three holidays listed below, along with a couple of extra tips to keep you in a more relaxed headspace.

Hey there. At any age, many of us realize that we’ve been following a path that’s not truly ours.

Hey there. A while back I started adding a bit of “slack” to my daily schedule, and it’s been a game-changer!

Hey there. Let’s face it, the world is designed to make us compare ourselves to others. Whether it's someone’s social media profile or a casual chat, we’re often left feeling “behind.” But here’s the truth:

Hey there. Moving forward from past hurt is one of the hardest steps we take. It’s not about minimizing what happened, nor is it about forgetting.

Hey there. Loneliness and being alone are two very different experiences.

Hey there. Selfishness often gets a bad rap…I think it's time we reframe it.

Hey there. There’s a fine line between confidence and ego. While confidence gives us the drive to take action, ego can push us into destructive behavior if left unchecked.

Hey there. Self-appreciation is an essential step on the path to self-love.

The hardest part about getting in shape is the headspace. The default thought process most people have around exercising more and eating better, is they have to  go from doing very little up till now, to a regiment that's so specific & challenging it would make an Olympic athlete blush. Unless you're able to fit your life around a program "flipping the switch on" won't work. That's where minimum daily actions (MDA's)  come in.

The saddest thing to see is someone doing all this work to change what’s on the outside because that’s something they’ve desperately wanted for a long time, only to see them win the weight loss game but soon realize that they don’t feel any different on the inside. 

When someone’s trying to lose weight, they’re not only trying to create new habits and routines but more importantly, they have to be able to connect with themselves and work through everything that they have been carrying emotionally, in many cases their entire life.

The amount of knowledge fitness professionals have about eating for weight loss that long time dieters don't is much less then you might think. If you've been trying to lose weight for years, or even decades, you know the mechanics of most “if not all” of the popular diets. Plus, you have hands on experience on how each of the plans you’ve tried to follow have fit into your day-to-day life, which is most important.

Keep focusing on what’s within your control and the stuff that isn’t will work itself out.

You have to figure out how to handle this. Once you do, things get better. Your outlook, confidence, results...EVERYTHING!