Don't Boil the Ocean mindset Nov 28, 2021

Are you making this common mistake?

Over the years, I’ve talked to a lot of over-40 men and women who want to get healthy and lose weight.

And I’m betting the majority of them made the same mistake at one point.

You know what?

...

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How to Change Your Behavior mindset Nov 23, 2021

The key to building lasting habits is focusing on creating a new "identity" first.

Let me explain.

Your current behaviors are simply a reflection of your current identity.

What you do now is a mirror image of the type of person you believe that...

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How to Avoid This Common Mistake mindset Nov 20, 2021

Why is it so hard to stick to good habits?

It seems to be remarkably easy to fall into unhealthy routines...

Eating junk food mindlessly. Watching TV instead of doing your workout. Showing up to a job that brings you no joy. Biting your nails....

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How to Handle Tough Times mindset Nov 16, 2021

The idea that "change is hard" is an age-old myth about human behavior.

The truth is, you change effortlessly and all the time.

Your brain's job is to adjust your behavior based on your environment.

If you create a better environment for yourself,...

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How to Win "The Long Game" mindset Nov 13, 2021

One of the most powerful things you can do, to dramatically lose weight and slow aging, is to play "The Long Game."

It's the way I teach my personal training clients to approach everything in life and it goes something like this...

Consistently...

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How to Feel Better Right Now mindset Nov 12, 2021

Most often, the fastest way to move forward is by subtracting something.

Sounds odd, right? It goes against the popular theme of more, more, and even more.

Boozing too much. Eating way too much. Feeling sad and guilty and tired for days afterward,...

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7 Ways to Get Unstuck mindset Nov 09, 2021

Do you ever get stuck? Stuck thinking about the past and how things used to be?

I know I do. Maybe you're stuck in a relationship or in a job that you don't love.

Maybe you're stuck with having high bodyfat and low energy.

I talk to countless...

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Say "No" to Shortcuts mindset Nov 09, 2021

A local health club advertised a $5 coupon inviting folks to an open house.

At this meeting, a "fitness expert" would reveal a coveted "secret diet" that was easy and involved minimal effort.

Imagine to my surprise that, for a measly five bucks, I...

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How to Focus On One Thing mindset Nov 08, 2021

Where we live, it's getting dark very early.

It's just that time of the year when there's less daylight.

The temperature is dropping too.

Perfect hibernation weather, if you are a bear.

But you are NOT a bear.

Problem is, this...

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Why Motivation Does Not Work mindset Nov 07, 2021

If you were in the military, then you’ve likely experienced a real bootcamp.

Not a fitness bootcamp, but a 24/7 “Basic Training” immersive experience designed to prepare you physically and mentally for the tasks ahead.

It’s...

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Bethlehem Personal Trainer mindset Nov 05, 2021

I’ve seen my client-athletes accomplish some truly inspiring things.

They’ve dreamt of re-building their bodies, living outstanding lives, and having profound impacts. Then they set goals in order to accomplish those dreams.

I think...

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How to Embrace Simplicity mindset Nov 03, 2021

You've heard the still, small voice in the back of your mind, right?

You know, the one that tells you to take shortcuts. To take the easy road. To avoid hardship. To stay clear of anything requiring discipline. To "give up."

But winners...

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Which Path Do You Choose? mindset Nov 02, 2021

In life, everything will choose the path of least resistance. Doesn't matter if we're talking about water, electricity, or your brain.

Things will always default to what is the shortest, quickest, or easiest way.

Did you know, through DNA...

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What is the Halloween Switch Witch? mindset recipes Oct 31, 2021

It was a brisk Halloween night.

The October moon shone so full and bright that we didn't need flashlights to find our way.

Me and Sharon were dressed up as overtired parents of elementary school children.

Giavanna was bouncing around in her...

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5 Lessons Learned from COVID-19 mindset Oct 28, 2021

According to author John Maxwell, a crisis will teach you who you are, what you value, and what you believe.

While it feels natural to resist a challenge and wish things would get back to “normal” as quickly as possible, the most...

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How to Do Box Squats mindset train Oct 27, 2021

A client looked at his new training program and frowned. "Squats again, Coach?" he exclaimed. I gave him a look that said, "There is never an absolute answer to everything, except of course that you have to do your squats."

I didn't actually say...

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Allentown Weight Loss mindset Oct 26, 2021

Imagine if everything you did was recorded. And if you had something to prove.

Of course you would be more likely to show up and do your best. Why?

Well, because you have something to prove and, oh by the way, almost every move you make is...

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Banana Chocolate Chip Pancake Recipe mindset nutrition recipes Oct 25, 2021

What do you call a pancake after it does sit-ups? A waffle.

Try this fun pancake recipe as a free meal.

But first, if you've ever skipped a workout or started the day without your meals prepared ahead of time, continue reading.

I’ve got a...

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Are You Willing to Change? mindset Oct 24, 2021

It's been a long day and your legs are tired from being on your feet for many hours.

Maybe you are coming home from the office or perhaps you were out visiting family and friends.

Upon entering the house you call out to your better half, "Honey,...

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5 Holiday Traps to Avoid mindset Oct 22, 2021

An important question: Is adversity actually your friend?

I'm taking about a bump in the road. An obstacle.

Could it be the first domino that ultimately leads to greater things? I think so.

I can think back to various points in my own personal and...

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Can You "Ignore" Donuts? mindset Oct 21, 2021

Comedian Mitch Hedberg had strong opinions about donuts. He once said:

“I bought a donut and they gave me a receipt for the donut. I don’t need a receipt for the donut. I give you money and you give me the donut, end of transaction....

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Is Fear Hurting Your Health? mindset Oct 19, 2021

Fear can hurt your health and cost you everything in life.

If you’re reading this, at some point you’ve likely considered buying something from somebody to improve your health. Maybe it’s organic groceries, a sports massage, a...

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Do You Have These Good Problems? mindset Oct 17, 2021

If you're on a journey to get better, you know the road is not smooth.

I'd say it's bumpy as heck.

Especially in the fourth quarter of every year.

October begins the holiday season, and with it, distractions and temptations that inadvertently mess...

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How to Win Your Day mindset Oct 14, 2021

The key to success in most things, especially your personal health, is to win your day.

It's something I learned a long time ago as a strength-and-conditioning coach hanging around professional athletes.

Win every meal.

Win every training session....

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