Dairy-Free Chocolate Post-Workout Smoothie nutrition recipes Sep 20, 2021

I'm a big fan of soft-serve ice cream.

Especially if it's the salted caramel kind. In a sugar cone.

Every so often I will enjoy a pint of frozen goodness after a tough resistance training workout.

Problem is, dairy makes me feel downright awful.

...

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How a Coach Can Help You Focus on Your Target 🎯 mindset Sep 18, 2021

Overwhelmed and feeling stuck?

Super-long to-do lists that never get done?

These days it's hard to keep up. There's so much to do.

And know, and accomplish.

No wonder why you feel exhausted all of the time.

It's no surprise that you're stressed...

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Why You Should Invest In a Personal Trainer mindset train Sep 13, 2021

This classic lift targets your glutes and hamstrings, plus it’s one of the best total-body exercises you can do.

Here's a step-by-step lesson to do the Barbell Deadlift with perfect form every time:

1. With your feet wider than...

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πŸ‡ΊπŸ‡Έ Patriot Day 2021 mindset Sep 11, 2021

Before we get started, please pray for the people injured or killed in the September 11 terrorist attacks of 2001.

Please say a prayer for their families too.

I'm reminded of what time of year we've entered into and my heart grows heavy.

Every...

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How to Handle Big Challenges mindset Aug 16, 2021

If you’ve ever felt like you’ve caught a bad mood from someone, it probably wasn’t your imagination.

I read a study in a journal called Nature Neuroscience, that looked into this, and was fascinated because it’s something...

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7 Strategies to Lose Bodyfat nutrition Aug 15, 2021

Today I want to cut through all of the confusion and share seven rules for losing stubborn bodyfat.

Are there things that could be added to this?

Sure, but if you follow these SEVEN you will be well on your way.

Here they are...

Rule #1. Maintain...

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5 Steps to Change Your Behaviors and Beliefs mindset Aug 14, 2021

When you look to change something, like losing weight or feeling happier, what typically happens?

Maybe you're all smiles and positivity... all of the time.

Perhaps you complain about it, fill your mind with negative beliefs, and instill fear that...

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How to Find Balance mindset Aug 09, 2021

One particular sunny morning, in graduate school, I was in the cell biology laboratory looking through a powerful microscope.

I recall we were studying Cryptosporidium, which is a leading cause of waterborne disease among humans in the United...

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How to Avoid Mental Roadblocks mindset Aug 05, 2021

You've probably read many fortune-cookie-style motivational quotes.

So many, in fact, that they've become cliche.

I bet even Confucius, the ancient teacher-philosopher, would become immune to the eternal wisdom embedded in these popular sayings:

...
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How to Navigate Stormy Weather mindset Aug 02, 2021

I learned about "taking imperfect action" way back when I officially became a strength-and-conditioning coach at the ripe old age of 23.

At that point I was quite inexperienced and felt scared due to proverbial stormy weather:

Becoming a strength...

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7 Habits to Lose Belly Fat nutrition Jul 28, 2021

Lots of people, over the age of 40 years, ask me how to quickly and easily get fit.

In particular they ask how to drop abdominal fat.

While I know they are hoping for a simple answer, here's the truth:

Creating your "Ideal Body" (the leanest and...

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How to Get to Your Goal accountability Jul 27, 2021

Imagine we meet in the courtyard of a tucked-away coffee shop.

The place smells amazing as several fresh Colombian roasts percolate.

We sit at a table, steaming mug of coffee in hand, and I ask you this important question:

"Over the past 12...

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5 Things You Must Do After Your Workout sleep Jul 26, 2021

Have you ever wondered why some over-40 men and women seem to accomplish so much while others accomplish so little?

I know I have.

As a fitness-and-nutrition coach, I’ve been blessed to observe both.

I’m grateful to have such a unique...

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3 Common Excuses are Holding You Back mindset Jul 25, 2021

These three common excuses may be holding you back from having your ideal body and life.

A life that brings true happiness and deep satisfaction.

You’ve heard the common theory regarding motivation:

Humans are motivated to achieve pleasure...

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How to Get Better Rest sleep stress management Jul 24, 2021

Life can be stressful, right?

Regardless of your situation, we’ve all been impacted in one way or another by life's challenges. Think death of a loved one, job loss, global viral pandemic, etc.

Maybe you’re a small business owner like...

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How to Make Decisions Faster mindset Jul 16, 2021

If you're over the age of 40, and you've gained some unwanted weight or feel out-of-shape, it’s going to take commitment to re-build your body.

But what do most people do?

They start something new, all excited, and when it doesn’t work...

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How to Quit Alcohol mindset Jul 15, 2021

Today I want to share some thoughts about breaking bad habits.

The kind of terrible habits that destroy families and make people sad.

In fact, if left unchecked, these awful habits that can potentially end your life.

Like drinking alcohol to...

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How to Invest for Success mindset Jul 09, 2021

Your life is busy and complex, with many grownup responsibilities.

Maybe there's "never enough time" for exercise and good nutrition.

But the secret to getting lean and strong isn't crazy workouts and short-sighted diets.

It's shortening your...

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Why You Must Prioritize Exercise accountability mindset Jul 08, 2021

A friend sent me this excellent article, which I agree with 100%.

It's a must-read, especially if you have a job.

Doesn't matter it it's a desk job or manual-labor job.

This is the first time I’ve read anything remotely close to this when it...

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How to Think Positive Thoughts mindset Jul 07, 2021

Before getting a new car, say a red Corvette, you've probably done some research.

And then, all of a sudden, you start seeing that exact same make and model of vehicle everywhere you go.

Right?

This happens thanks to your brain's awesome Reticular...

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How to Do The Work Jul 06, 2021

What's the # 1 skill of most successful people?

Are they smarter than everyone else?

Do they know tricks and shortcuts?

Have they mastered their craft at a level no one else has?

Certainly, all of those things are critically important.

Yet, you...

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How to Change Your Thinking mindset Jul 05, 2021

What do you believe?

Seriously.

Have you ever taken the time to ponder your attitude about the world?

These are the things you trust to be true or false.

I’m not just talking spiritual beliefs, I’m talking about all of your beliefs.

...

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Should You Count Calories? nutrition Jul 02, 2021

"You cannot steer a stationary ship."

This quote came up in my coaching group recently.

I’d never heard it before, but the words hit me hard, especially in light of all that is happening in our world and also our great country right now.

...

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How to Work Hard When No One Is Watching mindset Jul 01, 2021

I remember a few years back I was on an early-morning flight, couldn’t get internet, and for some reason or another, I missed emailing out that day's coaching lesson.

After we landed, and the captain said it was okay to switch my phone back...

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