Tackling Anxiety & Depression

Exercise & nutrition is the number one thing you can do to lower your anxiety and improve depression. Dogs are likely a close second 😉

When you’re not eating properly, you don’t have energy and don’t feel well. You’re probably crabby because you’re less active and not sleeping how you’d like. You don’t look and feel how you want to feel and don’t like how your body feels and are reminded of it on a consistent basis all day everyday. Some people cope with this by eating more garbage food and making things worse, only perpetuating what’s already taking place. On the OTHER hand, when you eat well, work out and are consistent your WHOLE paradigm shifts. You have more energy, you feel good, you’re not constipated, your stomach doesn’t bother you. You like the look of the reflection in the mirror, you’re more out going. If you have kids you’re imparting healthy habits on them to help them lead successful lives.

Everything good or bad adds up. You’re in more control then you think and can pick and choose more then you think. Make the choices count 🙂


Do you have someone who looks up to you?

People wonder why I’m so adamant about doing things to be healthy. Feeling better, having more energy, and just projecting that towards your loved ones makes it pretty easy to be happy.

What do you want people to associate with you?

Show them what healthy looks like.

Get started today 👇


No More Excuses – Only Results

All jokes aside with the video, I mean what I say. If you’re after REAL results and are tired of the bs you’ve been doing with then reach out! Time is going to pass anyways, let’s put it to the best use possible. You can live the life you want and get to the goals you’re after, we just have to start.

Apply for Training › Answers Not Excuses


Did You Lose Your Curiosity?

We’re curious by nature, born to explore, test our limits and ask questions. It’s easier to explore, test those limits, and ask those questions when you feel your best.

IF you don’t know, ask yourself what it might FEEL and be like to put your health first. Your best life is waiting for you.


Strength Training Correctly

Them: “The only thing that’s ever worked for changing my body composition is what we’re doing with strength training, and the changes I’ve made with my nutrition. I got dressed for work and on my way I had to stop and buy a belt because my pants were to loose!”

Me: “Exactly! When you want to change your body composition that’s what you need to do. Along with the other things we’ve done to get your body capable of doing that safely, and for the other conditioning stuff we’ve done as well.”

Long story short Mr. John Jingleheimer Schmidt, I CAN believe that.

PS: I laughed way to hard at this picture.


It’s All In The Details

Some concepts of improving your health (or most things) are very straight forward, like this picture. They generally make sense and when you say them a lot of the time they seem super easy.

  • Create a healthy calorie deficit to lose fat mass.
  • Get more sleep.
  • Drink more water.
  • Incorporate more fruits & vegetables daily.
  • Add lean muscle to lose weight fat, re composition your body and stay younger.
  • Move more than before.

I didn’t say anything earth shattering there. With YouTube and internet you’ve heard all of that and then some before. Everyone I know who makes what they do look easy has done so because they’ve been immersed in whatever it is they do for a long time. It still impresses me, but it doesn’t surprise me.

Everyone I currently train online & in person knows the concepts or can grasp them when presented in seconds. They just need help figuring out THEIR details. They’re busy and need someone whose immersed themselves in something for a long time to help them. That’s me.

They have a hard time to sticking to those concepts even when they know better without accountability.

Motivation Trainer Tip Tuesday

Strength Training & Body Composition

Think of your body as being composed of 2 kinds of weights.

Musculoskeletal and energy storage/fat mass. If you lost 10lbs of fat right now and gained 10lbs of muscle you would weigh the exact same but your body would shift 20lbs. You would literally take up less space as muscle is denser then fat.

When you strength train progressively and add muscle tissue over time you raise your resting metabolism that helps you keep fat off. By adding muscle tissue and creating A SAFE caloric deficit you can lower your body fat percentage.

It takes TIME to add muscle tissue with consistency of the right things overtime with your NUTRITION & EXERCISE.
The human body is the ultimate feedback tool. If you’re not getting the results you want, you’re likely not giving it the right instructions.

If you’re not getting the results you want, reach out and let’s review what you’ve been telling your body to do!


What’s bothering you currently, and what are YOU doing about it?​

The bodies the ultimate feedback tool, there’s a reason somethings happening or not happening. It took me 4 months to be able to do this again on my wrist. It’s almost back to normal but it’s still tighter then it should be. While I could keep working out and just modify things my wrist caused me to do things differently.

My shoulder and back started getting irritated because of things I couldn’t do at the time. I knew what was happening but my wrist would only allow so much. That was with me diligently addressing it.

What reoccurring issue do you have or prior injury you never actually addressed?

Contact me today and let’s get you healthy, and out of pain!


Keep Showing Up

There will generally always be chaos and you’ll probably have some fire to put out somewhere. Things will almost never be optimal. But if you continue to do what you can you’ll be surprised at how far that can take you.

Have you said any of these?

1. I just don’t know if now is the right time.

Well, when IS the right time to feel better and improve your health ? Perhaps during a pandemic?

2. Once I get through this week things will be better.

Sometimes this can be true, maybe it’s a finals week, you’re moving, or some hit the fan but if it’s just a blip on the map that’s no big deal. Otherwise most people say this and then repeat it…indefinitely.

3. Tomorrow/next week I’ll start.

The future can’t be “magical” if you don’t choose to make changes.

4. I can only be all or nothing.

Something will ALWAYS be better then nothing. Again, nothings usually perfect hence the pictures I posted with this. But I’ve learned a lot the past couple months with a nasty wrist sprain that I’m still battling. It’s not optimal, but it IS better then nothing and if I hadn’t shown up I couldn’t have learned those things .

The reason almost anyone makes progress with anything is they don’t just show up on the good days. But everyday anyone can show up, IS a good day


“Fitness Fads” – Why Online Training Isn’t One Of Them

Pandemic or not online training is here to stay.

Q: Don’t you have to go to the gym to get into shape?
A: No. It doesn’t matter where the work gets put in, it just has to happen.