Love Yourself, But Don't Stay There

No matter the application, self-help books and gurus, wellness blogs, and common wisdom everywhere these days seem to be constantly repeating two main concepts over and over again—and at first glance, they seem completely contradictory.

Love yourself just the way you are.
Take steps to change and improve to live your best life. 

I hear your wheels turning. “Wait. What?”

 It sounds contradictory, I know, but these two concepts really do go hand in hand. Getting there is all about balance.

 On one hand, you have to love who you are this moment. On the other hand, you have to admit that where you are at this moment is not where you want to stay forever.

Tricky, right?  Yet, not so much. By admitting you could be better, you accept yourself and honestly acknowledge your situation. You begin your journey because you love yourself - not the other way around

To make a little more sense of this, picture someone you love. They could be a...

Continue Reading...

Discipline: The Master Key to Success

discipline mindset Jun 26, 2017

Do you believe that you can do anything you put your mind to? 

For most people - including myself for a good portion of my life -  the answer is NO.

The answer may have been “Yes!” when we were children, but something strange happened. Whether we settled into the confines of society, or “the real world” got hold of us, most of us stopped believing we could do anything. 

When we look at people who’ve “made it” there’s something similar between their stories. You’ll find discipline, consistency, and perseverance. None of those traits are inherently bestowed upon you at birth, so how do you develop them? 

Discipline is the Master Key To Success 

For myself, I’ve found discipline to be the all-encompassing master key to my success. Discipline is defined as many things, but for me, it is self-control. Am I able to have full control of my actions, decisions, mind, body, and spirit?


Continue Reading...

Dear Scale -

body composition dieting Jun 19, 2017

They tell you not to step on the scale. So what do I do every morning? Step on the scale. You see, when I’m dieting, which I define as eating below my recommended daily caloric intake, I’m only here for the results. I’m trying to make the numbers go down. If the numbers do not go down, I unleash the fury of one thousand suns unto the first person who asks me about my diet. 

I’ve seen the waves of body-positive movements with un-touched models, and yoga practitioners who are “a little bit bigger.” However, none of those messages  persuaded me to embrace the pudge that hangs over my jeans, or the 0.2lb gain on the scale. That sinking feeling of despair, anger, and a few other emotions quite difficult to put a finger on would send me running into the arms of my true love, chicken nuggets. 

After I gorged myself on nuggets from all the top eateries in town, it was time for ice cream. After the pangs of regret and lactose...

Continue Reading...

Junk Food: An Unrequited Love Story

You may know that I recently completed a 12-week body transformation challenge. If you didn’t, now you do. I counted calories, steps, and minutes of high-intensity cardio too. Although the goal was to transform my body, I didn’t realize what else I would transform. Apparently, you can change your taste palette in 12 weeks. I did not know that until this past week. 

At this very moment, there’re about 2 ½ Popeye’s chicken tenders, a handful of fries, and a gulp or two of lemonade gurgling around in my stomach. Even though I paid $11.05 to reward myself with the crispy, juicy chicken tenders and perfectly spiced fries, I had a hard time finishing ½ of my deluxe combo box. Here’s how the story goes:  

Chicken Tender Love

I wanted chicken nuggets. I deserved chicken nuggets -  especially after the 12 weeks of semi-torture - and I thought the first bite of sweet nuggets would send me over the moon into a wondrous land of...

Continue Reading...

What Does Healthy Eating Even Mean???

"A Paleo lifestyle can save your life."

                                              "Red meat will give you heart disease."

"A plant-based diet will help you live longer."

                                             "A vegan diet lacks vital nutrients."

"Whole grains are wholesome."

                                            "Eating wheat leads to bloating and inflammation."

If you follow any health related series, you're going to come up against at least some of this vastly conflicting nutritional advice -  all of which claims to be backed up by science!  That can't all be right, you think.

And you'd be right.

Consider the Bias


Continue Reading...

The Clean Fifteen

healthy eating Mar 10, 2017

As promised, here are the top 15 fruits and vegetables with the least amount of contamination from pesticides.  If it's difficult for you to find organic produce, or if it's straining your grocery tab to buy everything organic, these are the ones that you should worry least about.  Keep in mind that this list gets updated yearly, and although there usually aren't major changes, some produce does move around and even off the list.   Also know that some sweet corn, papayas, and summer squash sold in the United States are from genetically modified seeds.   

In case you missed the 12 most contaminated fruits and vegetables, check out the Dirty Dozen.

Information courtesy of The Environmental Working Group at

Continue Reading...

The Dirty Dozen - Produce, That Is

healthy eating Mar 05, 2017

Let's face it, in most markets, organic fruits and vegetables cost more than those that aren't.  If you've done any reading about eating healthy food sourced close to home to get the most nutrition, the question of eating organic produce has definitely come up.  

I'm not sure about you, but I've always wondered if I had to choose, which fruits and vegetables would be best to eat organic. Well, look below for the answers.  We've found that once you see those pictures, they'll stick in your mind when you go shopping.  

Next time, we'll give you the Clean Fifteen, the 15 cleanest fruits and veggies.  These are the ones you shouldn't worry about if you can't find organic varieties at a reasonable price.  


Information courtesy of The Environmental Working Group at

Continue Reading...

To PT or Not to PT

exercise fat loss Jan 23, 2017

I joined a gym. As an addition to my new membership, the gym gives you 4 free personal training sessions. To be honest, I was always slightly skeptical whether or not a personal trainer was necessary for me to see the results I wanted. Truth be told, there is a plethora of “certified” personal trainers who’s certification consists of a few online training courses and print at home certificate. However, this does not mean that all personal trainers fall under this category. If you’re looking to begin a new healthier path or hoping to slim down for a reunion or whatever the case may be, I want to weigh in on the benefits a personal trainer can provide to that journey.

Before you agree to spend hundreds of dollars a month on personal training, I want to outline a few non-negotiable points: 

1. Your trainer should always respect you as well as their other client

This should be a no brainer, but some folks, athletes especially, have become far too accustomed...

Continue Reading...

Battle Of The Bulge: Diet Versus Exercise

exercise healthy eating Jan 02, 2017

Flip through the channels late at night and you’re bound to come across paid-programming. You may see commercials for super sharp knives, fine jewelry, or some invincible maintenance spray. However, you will most certainly see advertisements for droves of weight loss programs. Some highlight fancy exercise equipment, while others suggest your body and 30 minutes is all you need, but the message is all the same, “Do this program. Lose your body fat.”

Let’s be honest, is 30 more minutes of exercise a week all you really need to have the body of your dreams? Picture the average American. According to the CDC, the average American male is overweight and heading toward obesity. Now, let’s put him on a deserted island. He’s got an endless supply of water with a limited amount of food. If we leave him on this island for one month, what do you think he’ll look like when we rescue him? He’ll probably be a bit dirty, smelly, and have a scraggly...

Continue Reading...

Is There Really an Obesity Crisis?

Fat shaming, self-love, obesity crisis, body confidence. Go online, and you will come across viral articles from any one of these polarizing camps: online commenters criticizing someone’s body image, groups of women and men who pride themselves on loving their curves, adamant health nuts pushing their exercise and detox programs, and everything in between. So how do we separate what is fact from fiction? First, we will look at the facts.

 Obesity is Rising in the U.S.

One out of every three adults is obese in the United States. The number is now around 1 out of every six for adolescents. Obesity is not to be confused with being overweight. Being “overweight” is often harder to define with weight calculators like body mass index (BMI) unable to take into account you body composition percentage (i.e. the percent of fat versus muscle and bone).  A BMI between 25-29.9 is considered overweight by the CDC. Many athletes, with their higher density of muscle, may...

Continue Reading...

50% Complete

Don't Know Where to Start?

Don't get stuck in analysis paralysis.  Use this Power Wheel tool to know exactly where you need to start your journey to your unique center of health.