​Would you like to be 50 pounds lighter just 12 months from now?
Can you image how you would look?
You’d look like a whole new, younger person.
It’s actually much easier than you think, and I’m not talking about invasive, costly surgery, or grueling routines.
All it takes is losing one pound each week. One single pound.
Let’s break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500-calorie deficit each day to lose 1 pound in a week.
Your 500-calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
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First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you’ll need to burn an additional 3500 calories on top of your normal weekly exercise.
If you don’t currently exercise, then any new activity will count towards your 3500-calorie weekly goal.
Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.
Here are 7 simple ways to cut 250 calories:

1. Drink plain coffee instead of a sweetened coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled coffee drinks.
2. Just say NO! to treats and snacks. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
3. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30-minute jog is the act of getting your shoes on and walking out the door. It’s true.
4. Exchange 20 oz. of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad knees’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
7. Come give my fitness program a try. I have the whole calorie-burning equation down to a science, and I’d love nothing more than to help you achieve your fitness goal. My workouts have been known to burn hundreds of calories at a time, so what are you waiting for?

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you’ll be shedding the weight in no time.
And if you’d rather have me do most of the work for you, then call or email to set up your no obligation consultation.
When you work with me, there’s a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn’t be so bad, would it?

Let’s face it, getting and staying fit and healthy is hard work. 
There’s all the effort that you have to put out in making wholesome meals. 
There’s the will power that you must muster in avoiding unhealthy (TASTY!) foods. 

There’s the energy that it takes to get out of bed early to get in a workout before the day begins. 

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There’s the struggle to lace up your shoes at the end of a long day to head out and be active rather than diving into the comfort of the couch. 
To be fit and healthy is to choose to do what’s hard, right now. 
Because let’s face it, getting dinner from a drive thru is easier than making it at home.
And eating whatever looks the most enticing is easier than saying no thank you. 
And sleeping in is easier than getting up at the crack of dawn to exercise. 
And settling into the couch at the end of your day is easier than moving your body through something active. 
We are faced with these decisions all day, everyday. And they add up. 
DO WHAT’S HARD <== or ==> DO WHAT’S EASY
Here’s the thing, though. It’s not actually a choice between HARD and EASY. 
The real choice we are making is between HARD NOW <== or ==> HARD LATER.
Because for every EASY choice that you make today, you are setting yourself up for a HARDER life, down the road. 
Make no mistake about it, being unhealthy is hard. 
Being out-of-shape and overweight is hard. 
Living in a body that is racked with aches and pains is hard. 
Not being physically able to do the things you want to do is hard. 
So as you go through your day, faced with hundreds of opportunities to do what’s hard or what’s easy, remember this…
Choose to do what’s hard now or be faced with something much harder later.
I’m here to help you transform your body (and your whole life!) through the power of fitness.
Call or email today to get started on a fitness plan that will give you the opportunity to do what’s hard now, to achieve the body that you really want. ​

​Did you pack on some pounds during quarantine? Have you been emotionally eating and avoiding exercise?

I’ve got a step-by-step plan to help you bounce back from those quarantine pounds and get you into your best body ever…

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Step #1: Program Your Mind
Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

• Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
• Protect your mind from any negative self-talk. If a negative thought comes to mind, immediately reject it.
• You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
• Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

Step #2: Conquer Your Fear
Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your best body efforts will be blocked by self-sabotage.
Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

• Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
• Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
• Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

Step #3: Lose Your Excuses
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.
Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal and read them first thing each morning.
Remember that you can only have two things in life: excuses or results. Which do you want?
Step #4: Strengthen Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight, then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
• Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 30-minute time slots in your schedule and mark them on your calendar. Now stick to your schedule.
• If you don’t give up, then you’ll never fail.

Step #5: Control Your Diet
If you consistently eat the wrong food, then your weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.
Step #6: Utilize Your Patience
It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

• Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
• Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
• Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Step #7: Build Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising solo is a recipe for disaster.

• Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
• I am passionate about seeing you achieve results—don’t waste your time, energy and effort on mistakes.
• When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you’ll ever do.
Call or email today to get started. 

You know the things that make you happy.
Your favorite foods, music, TV shows, movies and even people in your life that you can’t get enough of. This is the stuff that you really enjoy. It’s the stuff that makes your life worth living.
Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.
The interesting thing about your list is that without fail you’ll always make time for it.
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- When your TV show airs, you watch it or record it to watch later.
- When your favorite actor stars in a new movie, you do your part by going to the theatre.
- When you’re hungry, you turn to your favorite foods.
- When the weekend rolls around, you do everything you can to spend time with the special people in your life.
Yet when it comes to exercise you automatically say, “I don’t have time.”
Time for TV, but no time for exercise…
We live in an age where life is full. You don’t have extra time anymore.
You no longer have time. You make time.
- You make time for your TV show.
- You make time for your hobby.
- You make time for your friends.
It’s time to drop the charade of “I don’t have time to exercise” and call it what it really is.
An excuse.
You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy.
Exercise delivers all those benefits—and more.
I believe that exercise belongs on your list of favorite things.
Make It A Favorite: How do you turn something that you’ve dreaded into something that you enjoy?
1. Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.
2. Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.
3. Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my exercise programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life. ​

Health has been the world’s focus over the past several weeks.
Staying healthy. Avoiding contamination. Stacking the odds in your favor.
This is exciting for me, since I’ve been beating the drum of health and fitness for years – way before we even knew what COVID19 was.
That’s right—I’ll never get tired of telling you how important exercise is to your health and maybe now more WILL LISTEN.
Did you know that many of your health problems will improve or even disappear as the result of a consistent exercise program?
Did you know your controllable risk factors include physical inactivity and obesity?
I’ve seen exercise change lives.
I’ve even seen exercise save lives.
1. Feel Great: The first thing that clients tell me after starting an exercise program is how much better they feel. People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better. 
Your energy levels boost and you feel great.
2. Pain Be Gone: Next clients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.
Your muscles and joints feel better than ever.
3. Goodbye Coronary Heart Disease: While you can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.
Your risk of heart attack or stroke is reduced.
4. Goodbye Type 2 Diabetes: Clients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course, anyone with type 2 diabetes needs to get guidelines from their doctor before starting an exercise program.
Your blood sugar levels are better controlled.
5. Goodbye Sleep Apnea: Clients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Exercise reduces weight and helps to ease the symptoms of sleep apnea.
You sleep better.
With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?
I know you’re tired…exercise gives you energy.
I know you’re in pain…exercise alleviates your muscle and joint pain.
I know you’d rather stay in bed…exercise makes your sleep more restful.
I know you’re pressed for time…exercise improves your efficiency and extends your life.
I know you don’t know where to start…that’s where I come in.
Reply to this email or call me and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.
Let’s get and stay healthy for the long haul!
And then, if a global pandemic ever strikes again you’ll be healthier than ever to fight infection and stay strong. ​

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Have you been getting on your scale while stuck at home? Or are you afraid of what it might say?
There are different methods to tracking whether or not you’ve gained the quarantine 15 with a simple bathroom scale.
Some step on every day, meticulously tracking the ups and downs. Others jump on it once a week. Still others skip the scale altogether and simply focus on how they look and feel.
Which method is best for you? Let’s dive in deeper and find out…


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The Everyday Method: There’s a large school of the thought that says in order to lose the most weight in the shortest amount of time you must get on the scale every day.
Weigh yourself at the same time, preferably first thing in the morning, wearing as little as possible. Record the daily number and react accordingly. If your weight has gone up then make modifications to your diet (eat less) and to your workouts (exercise harder). If your weight has lowered then keep on doing what you’re doing because it’s working.
Everyday Method Pros: There is research that backs this as a reliable method. In a Journal of Obesity Study researchers at Cornell University found that participants who tracked their weight daily for two years were more successful in both losing weight and keeping it off than participants skipped daily weigh-ins.
Everyday Method Cons: Facing the scale daily can be discouraging for some, due to normal fluctuation in water retention, which can take a toll psychologically. Those who get discouraged enough may give up on their transformation quest entirely. Others may get obsessive about their weight causing an unhealthy compulsion to develop.
The Never Method: In opposition to the Everyday Method is the Never Method – as in, NEVER get on the scale. This method requires that you rely on natural instincts rather than numbers and that you pay close, intuitive attention to how you feel and how your clothes fit.
Never Method Pros: No more feeling terrible when the number on your scale tells you that you’ve gained another 5 pounds! No more obsessing over a number! Your self-esteem will be untouched and you’ll experience a form of freedom.
Never Method Cons: If you don’t keep close tabs on how you feel and how your clothes fit then this method easily results in pounds adding up gradually over time. It is very difficult to notice weight gain that takes place at a very gradual rate without the use of a scale.
The Once Per Week Method: A once per week weigh-in is the most popular method. Getting on the scale on the same day, at the same time, each week is a compromise between daily and never. It’s the compass method: frequent enough to notice when you begin to drift off track, but infrequent enough to not intrude on your life in a negative way.
Once Per Week Method Pros: You only have to endure the scale once per week, which is a blessing if the scale makes you feel demoralized. It’s frequent enough to bring gradual weight gain to your attention before it gets too far out of hand.
Once Per Week Method Cons: Getting on the scale once every seven days does allow a handful of pounds to add up before you notice, which simply won’t happen with daily weigh-ins. Weight gained in a single week can take more than another week to lose.
The Best Method: The truth is that there’s no universal right way to monitor your fat loss progress in order to stay on track. The method that you choose should be the one that positively supports you towards your goals. Since you know yourself better than anyone, think long and hard about the method that is best for you.
If you hate the scale but know that daily weigh-ins are the best way to keep you on track, and avoiding the pandemic pounds, then bite the bullet and do it.
Remember, I am here to support and propel you in your fat loss transformation. If you aren’t currently one of my amazing clients then now is the time to call or email to get yourself on the right track. Let’s do this together!

​Your basic ab crunch isn’t the most effective way to get toned abs. It simply doesn’t activate your core muscles to the extent that other exercises do, it can hurt your back, and the small motion doesn’t do much by way of calorie burning.
So why are you still doing crunches?
What the basic ab crunch does have going for it is its no-equipment, on-the-go nature. You could plop down onto the ground in a park, a hotel room, at the beach or at the gym to crank out a round of crunches wherever you happen to be.
Not the most effective, but, until now, the most convenient.
It’s time to upgrade your default, basic crunch to a more modern, results-driven exercise. Below I have the most cutting edge no equipment ab exercise to get you one step closer to those washboard abs that you’ve been dreaming about.
Better Than Crunches #1: The Plank
To perform a plank, place your forearms on the ground with your elbows aligned below your shoulders, and your arms parallel to your body shoulder-width apart. Squeeze your core and pay attention to keeping your back flat. Focus on pulling your belly button in as you hold the position for 2 minutes.
Better Than Crunches #2: Scissor Kick
To perform a scissor kick, lie with your back into the floor and your arms extended to the sides with your palms facing down. With a slight bend in your knees, lift your legs so that your heels are 6 inches off the ground. Lift your left leg up to about a 45-degree angle while your right leg is still lowered until your heel is about 2-3 inches from the ground. Switch movements by raising your right leg while lowering your left leg. Squeeze your midsection and focus on your breathing as you perform 60-90 seconds of the exercise.
Better Than Crunches #3: V-Ups
To perform a v-up, lie down on your back on the floor and extend your arms behind your head. The back of your hands should lightly touch the floor while your palms face the ceiling. Keep your feet close together and point your toes toward the ceiling. Lift your legs up, keeping them straight at the same time that you raise your upper body off the floor and reach for your toes. Exhale and squeeze your abdominal muscles as you reach for your toes before slowly lowering yourself back down to the starting position. Repeat a series of 12-20 repetitions.
Better Than Crunches #4: Reverse Crunch
To perform a reverse crunch, lie on the floor with your feet flat on the floor and hands behind your head. Press your lower back into the floor and pull in your belly button as you lift your feet off of the floor. Keep your knees bent at a 90-degree angle and pull into your chest so that your tailbone raises off of the ground, and at the same time lift your shoulder blades off of the floor. Focus on squeezing your abs to perform the movement. Slowly lower your shoulders, hips and legs to the starting position, keeping your feet just above the floor. Repeat the movement for 12-20 repetitions while squeezing your abs and focusing on your breathing.
Better Than Crunches #5: Russian Twist
To perform a Russian twist, lie on the floor with your knees bent at a 90-degree angle while raising your upper body off of the ground. Exhale while you twist your torso to the right side until your arms are parallel with the floor. Pull your belly button in and squeeze, then slowly move back to the starting position. Repeat on the left side and continue to repeat both sides for 60-90 seconds.
There you have it, 5 modern, results-driven abdominal exercises that you can perform anywhere! Aim to work your abs at least twice a week for the best results.
It’s worth noting that while strengthening your abdominal muscles is a great way to tighten your waist, none of the amazing muscle tone will show if your body fat is above 20 percent. In order to shed the fat and get that amazing six-pack, join my fat burning fitness program designed to get you into the best shape of your life.
Call or email me now to get started on burning that fat and uncovering your most amazing abs ever!

You’re stuck at home due to the coronavirus pandemic with Netflix and comfort foods causing you a huge amount of temptation. Not to mention the stress of this uncertain time making it easy to resort to stress eating…
The fact is that after this quarantine you’re either going to be in worse shape – having gained many at-home pounds, OR you could use this extra time off to make visible progress towards your best body ever.


Here are 12 Steps to Getting Lean while in Quarantine:



Step One: Do Some Burpees. Can burpees safely be performed at home? You bet. Incorporate a few minutes of burpees into your morning and evening routines to burn extra calories and tighten your core.
Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
Step Two: Reduce Sodium. Did you know that salt causes water retention? You have time now to pay attention to the sodium content of your food, while you’re stuck at home. Limit salt intake by not eating packaged foods and by putting down the salt shaker.
Step Three: Pick Up A Book. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. Since you’re stuck at home without exercise equipment, a large book is a wonderful tool to provide such resistance.
Hold the book with arms straight up in the air as you do crunches.
Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great while in quarantine? It’s actually quite simple.
High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.
Step Five: Crank Out Some V-Sits. You can still enjoy some Netflix while doing this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-lean-in-quarantine plan. It is really important that you are nourishing your body with quality, lean protein in order to shed fat.
Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.
Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.
Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down. If you don’t have a pull up bar at home then do flutter kicks to activate your lower abs.
Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, you would lose weight and look better by the time quarantine is over. I can’t emphasize enough how quickly sugar converts into a soft layer of fat.
Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.
Step Nine: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core, and is easily performed at home. Add these to your routine to really whittle down your waistline while practicing social distancing.
Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.
Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.
Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. This is also a great opportunity to get some fresh air and to get out of the house.
Step Twelve: Start A Professional Fitness Program. You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit body in the shortest amount of time possible. It’s what I do, and I’m good at it. EVEN while you are stuck at home during the coronavirus pandemic. ​