It happens to everyone. That moment when you realize that it's time to do something about your weight.

It may happen when you're looking in the mirror or standing on the scale.

Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You've heard this before, and it makes sense, right? So why haven't you done it?


Most people resist changing their lifestyle for two reasons.


Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins.

The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.


How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

Making the Change. It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious.

So the next time you're in front of the mirror you won't worry about your weight.

You'll relish it.

How would you like to get rid of your bathroom scale? To never again subject yourself to the angst and humiliation of stepping on and waiting for the number-that-will-determine-your-self-esteem to light up the screen.

Sounds awesome, right?!

It’s been ingrained in us from an early age to worry about our weight, however today I’d like to show you how the number on your bathroom scale is an unreliable measurement of your progress that should really be thrown out the window.




Take that number with a grain of salt. Your typical bathroom scale is a digital gadget with serious limitations, attempting to measure your gravitational force.

Digital scales must be recalibrated after every move. This means that if you pick up your scale and the place it down again you must press on the scale for a reading, wait for the numbers to clear, and then proceed with weighing yourself. Most people miss this step and end up with inaccurate readings.

Digital scales must be placed on a hard, flat surface. Since the reading is coming from gravitational force, the slightest inconsistency with the weight distribution into the floor could skew the reading.




At the doctor’s office you’ll encounter the more accurate balance beam scale. This scale directly compares your weight (gravitational force) to counterweights. The readings from balance beam scales are more consistent and accurate than digital scales.

However…

Even an accurate reading of your weight only tells part of the story. Your weight (gravitational force) naturally fluctuates throughout every day due to in the intake and excretion of fluids and food.

A pound gained from drinking a large glass of water has no distinction from a pound gained as a result of fat storage on your body when measured on a balance beam scale. However these two weight sources will lead to two very different bodies!




Your body is composed of three things: fat, lean mass and water. An attractive, fit body is composed of a low amount of fat, ample lean mass, and healthy water levels. When you walk into the gym and tell me that you want to lose weight, what you’re really telling me is that you want to lower your percentage of body fat.

When you begin the process of fat loss, the initial drop that you see on your scale is mostly water weight. This happens as your controlled diet empties out stored energy that releases the water that is held with it. This initial drop in weight makes you feel good…

Until you get back on the scale the following week to see that your weight has barely even budged. This normal ebb and flow of body transformation nearly always brings discouragement. You feel like somehow you’re failing since that initial weight loss has now slowed to a crawl.

What’s crazy about the psychological mind game that the scale plays is that during the third week of a body transformation, when the scale shows the least impressive change, your body composition is actually cranking up to very impressive levels. So while you saw half a pound lost on the scale, behind the scenes you lost three pounds of fat.

Remember that all weight is not bad. What you don’t like to see and feel on your body is fat. As noted above, fat is not the only thing measured by your weight. Those toned muscles that you want to have will bring up the number on your scale, but as long as fat is converting to lean mass, the result is a stunning body transformation.




It’s possible to measure your body fat levels using different tools. These readings will give you a clearer picture of what is taking place beneath your skin, as your body composition shifts to a lower percentage of body fat.

However, pictures are what I have found to be the most powerful measure of body transformation. A picture is truly worth a thousand body composition number readings!

When you see two images of yourself, side-by-side, and your eyes take in the differences in the shape and appearance of your arms, legs and stomach it is truly a magical moment; a moment when you understand how silly the number on the scale really is in the face of your undeniable, stunning body transformation.

If you’re ready to begin your own stunning body transformation, with the goal of lowering your body fat, feel free to reach out to me. I’m here to get you into the most spectacular shape of your life!

What a weekend that was! You went out, you ate and drank and had a blast! And now the fun is over and the consequences are setting in…you feel terrible. You woke up with a headache, an overall feeling of bloating and a sluggishness that you can’t shake.

It’s time to undo the damage brought on from that epic weekend. Here’s how…


It may sound obvious, but the first step to recovering from all that fun you had is to stop the damage. No more naughty foods. No more alcohol.

When you are vacationing or partying it’s easy to remove your mindful eating and drinking mechanism, and to replace it with the anything-goes mindset. This makes sense for party-mode, but once you come back home and get back to real life it’s important to firmly put an end to the junk food and calorie-laden beverages. If you don’t then your weekend diet may continue into your week, resulting in tons of extra calories that quickly add up in unwanted pounds.


For the next 48 hours your main mission is to drink as much water as possible.

All of those poor food and drink choices result in dehydration, which manifests in a pounding headache and a feeling of sluggishness. Plan to sip on water throughout the next two days, adding in fresh sliced fruit, cucumbers, mint or basil to add a refreshing and rewarding flavor.


End the party or vaycay Sunday afternoon so that you can get into bed early in preparation for the week ahead.

It may not sound super exciting to plan an early-to-bed night at the end of your weekend but, come Monday morning, you will be functioning much better with a little rest under your belt. Plan to get to bed early the next couple of days as well, and fit in a nap if possible.


You’ve stopped eating junk, now fill your diet with small light meals consisting of fiber and a serving of protein. Stick with only whole foods for the next 48 hours.

Fruits and fresh veggies should make up the bulk of your calories as you recover. Asparagus, leafy greens, citrus fruits, and raw veggies are all wonderful items to enjoy in addition to high quality, low fat protein.


Yes, you ate and drank a LOT this weekend, but swinging the pendulum too far in the other direction isn’t actually going to help. Overcompensation is rarely a winning idea.

Fight the urge to skip meals or to over-exercise in response to your indulgences. Going from one extreme to the other creates a bad cycle that leaves you feeling even more tired. In addition, taking your body from feast to famine will actually make you more prone for fat storage.

Getting and staying in great shape will not only help you bounce back from the weekend faster, it will also help you achieve healthy habits that will stick with you even as you party and vacation.

My programs are designed with your overall lifestyle in mind and I’m here to get you (and keep you) in your best shape ever!

Call or email me now to get started on a fitness program that’s specially designed for you. Let’s do this!