We all know the struggle: you’re brimming with positivity, determined to think and speak happy thoughts. But then, negativity creeps in from those around you. Maybe they don’t understand the power of positive thinking, or perhaps they’re stuck in a rut of complaining and criticizing.

Here’s the good news: you have a choice! You don’t have to get sucked into the vortex of negativity.

The Secret Weapon: Your Tribe

The key to staying positive is surrounding yourself with like-minded people – your “positivity posse.” These are the friends, family, or colleagues who lift you up, inspire you, and celebrate your journey.

Power in Numbers:

Let’s face it, one positive voice is great, but two (or more!) are unstoppable! Partner up with someone who shares your positive outlook. Together, you can gently nudge conversations back towards the light, subtly reminding others of the power of a good attitude.

Leading by Example:

Even if you can’t directly change someone, you can still influence their world. Be the beacon of positivity! Inject optimistic statements into conversations, or simply steer the topic towards something uplifting. Your genuine enthusiasm will be contagious.

Know Your Limits:

Not everyone thrives on positivity. Sometimes, people cling to negativity as a comfort zone. Let them know you care, but also give them the space to find their own path.

The Art of the Exit:

If negativity becomes overwhelming, it’s okay to excuse yourself. Removing your energy from the situation sends a subtle yet powerful message.

Honest Talk:

For those close to you, an honest conversation about negativity might be the key. Remember, awareness is the first step to change.

Positivity is a Magnet:

By surrounding yourself with those who share your positive outlook, you create a powerful force field that attracts others. Soon, you’ll find your positivity posse growing, lighting up the world one positive thought at a time!

You got this!

Unleash Your Inner Laughter: Reap the Health Benefits of This Simple Joy

We all know the feeling – a belly laugh that leaves you gasping for air, tears streaming down your face. But did you know that laughter isn’t just about feeling good in the moment? It’s actually a powerful tool for improving your overall health and well-being.

Research suggests that laughter can significantly impact your body in positive ways, from reducing stress hormones to boosting your immune system. Let’s delve into the science behind laughter and explore how incorporating more humor into your life can benefit you.

Stress Buster and Pain Reliever:

When life gets overwhelming, a good laugh can be the perfect antidote. Studies have shown that laughter lowers cortisol, the stress hormone [1]. Additionally, research suggests that laughter can actually elevate your pain tolerance [2]. So, next time you’re feeling stressed or achy, try watching a funny movie or hanging out with a friend who always cracks you up.

Sharpen Your Mind with a Chuckle:

Laughter isn’t just good for your mood, it’s good for your brain too! Research indicates a positive link between laughter and cognitive function [3]. Laughter has been shown to improve memory, brain development, and overall mental health.

Boost Your Body’s Defenses with a Giggle:

A hearty laugh can do wonders for your immune system. Laughter triggers the release of antibodies that help fight off infection [4]. Furthermore, by reducing stress, laughter indirectly supports a healthy immune response.

The Takeaway: Make Laughter a Priority

In today’s fast-paced world, it’s easy to forget to make time for simple pleasures like laughter. However, incorporating humor into your daily routine is a powerful way to invest in your health and well-being. So, whether it’s watching your favorite stand-up comedian, spending time with a funny friend, or revisiting a hilarious movie, make laughter a priority. Your mind and body will thank you for it!

Want to learn more about the science of laughter? Check out these resources:

  1. Link to Study
  2. Link to Study
  3. Link to Study 
  4. Link to Study

Until next time, eat healthy, move, love…and LAUGH!!


Ever doubt yourself right before a big race or a challenging workout? It happens to the best of us! But here’s the good news: athletes like you can unlock a powerful tool to improve performance and self-belief – positive self-talk.

Imagine your inner voice as your personal hype man. When that voice whispers “you can’t,” you might give up on those last burpees. But flip the script with a “Yes, you’ve got this!” and watch yourself crush them!

Positive self-talk isn’t just for everyday life – it directly impacts your training. That inner dialogue before and during workouts shapes your approach and ultimately, your results.

Here’s how self-talk can be your secret weapon:

  • Boosts Energy and Effort: Starting a tough workout? Self-talk can get you pumped and put in your best effort.
  • Powers Through Fatigue: Hitting a wall mid-set? Positive affirmations like “Keep going!” or “Breathe!” can give you that extra push.
  • Conquers New Challenges: Nervous about a new workout or aiming for a personal best? Self-talk builds confidence and increases your chances of success.

The best part? Benefits are immediate! While it gets more natural with practice, you might see improvements the very first time you try it.

Ready to make self-talk work for you?

  1. Plan Ahead: Identify a situation where you want a performance boost. Is it a challenging workout or an upcoming race?
  2. Craft Your Cues: Create a list of simple words or phrases that fit your situation. Struggling with deadlifts? Write down “You got this!” or “Strong and powerful!”
  3. Swap Negativity for Positivity: Turn those self-doubts into positive affirmations. Instead of “Ugh, this is heavy,” reframe it to “I can lift this. I’ve done it before!”
  4. Practice Makes Perfect: Rehearse your cues regularly and see how they make you feel. Adjust them if needed.
  5. Stick with It: It might feel strange at first, but experiment! Try saying your cues silently or out loud. With practice, you’ll be surprised at how effective they become.

Self-talk is a powerful tool for athletes. By training your inner voice to be your cheerleader, you can silence doubt, boost confidence, and reach your full potential! Remember, your inner voice is always there – why not make it your biggest supporter?

“May the power be with(in) you”!


(Ok, ok…that was corny, but you catch my drift!)

Ever wonder how much energy you burn outside of the gym? It all comes down to “NEAT” or Non-Exercise Activity Thermogenesis — the fancy way of saying calories burned through everyday activities. From walking the dog to cleaning the house, even minor movements add up throughout the day and contribute to your overall calorie expenditure.

Why is NEAT important?

Desk jockeys, listen up …you might think that gym time is enough, but neglecting movement throughout the day can hinder your progress. Here’s where NEAT comes in. By staying active during your daily routine, you can unlock a treasure trove of health benefits:

  • Burn more calories, all day long: Forget the all-or-nothing mindset. Every step, fidget, and chore adds up to a significant calorie burn, even outside of the gym.
  • Boost your overall health: NEAT isn’t just about aesthetics. It can contribute to better blood sugar control, a healthier heart, and easier weight management.

How to boost your NEAT:

The good news is, NEAT is everywhere! Here are some ideas to get you moving more:

  • Take the stairs: Ditch the elevator for a quick leg workout.
  • Park further away: Add a few extra steps to your errands.
  • Pace while on the phone: Turn those phone calls into mini walking breaks.
  • Fidget freely: Don’t be afraid to tap your foot or drum your fingers – it all adds up!
  • Stand up and move: Consider a standing desk or take short walking breaks throughout the workday.
  • Embrace daily activities: Cleaning, gardening, and playing with your kids are all NEAT opportunities.

Measuring NEAT:

While a “dressed up step count” isn’t the most precise method, aiming for 8,000-10,000 steps daily is a good starting point to track your NEAT activity.

Remember: Small steps = big results! Even simple movement boosts your body’s daily calorie burn, making you healthier.

Want more? Check out this NCBI research of this ISSA article on the subject!

You got this.



(Walk me!)

Friends, muscle loss is a common concern as we age, impacting strength, function, and overall health. Read on to learn what you need to know and how to combat or reverse it.

What is Muscle Loss?

Muscle loss, called sarcopenia, starts as early as your 30s and accelerates with age. It increases the risk of falls, and fractures, and limits daily activities. Experts believe inactivity, poor diet, genetics, and chronic conditions play a role.

The Good News:  Muscle loss is treatable! Here’s how:

  • Exercise: Strength training and aerobic activity are crucial.
  • Protein Power: Prioritize protein intake and consider EAA supplements for better absorption. (Check out my last few posts related to this subject…you’ll see why it’s near and dear to my heart!)
  • Stress Management & Sleep: Reduce inflammation and promote tissue repair.
  • Regular Checkups: Early detection is key.

You also may want to consider an amino acid supplement after talking with your functional medicine practitioner. Here’s what I take during different periods of the year depending on that quarter’s goals. 

By taking action today, you CAN build AND maintain muscle health, stay active, and age powerfully.


As we age, our muscles naturally lose strength and mass. This is called sarcopenia, and it can make everyday tasks like getting dressed or climbing stairs more challenging.

You might think sarcopenia is a problem for much older people, but it actually starts earlier than you might think! Muscle strength and power (how quickly your muscles can contract) start to decline around age 40. This happens because some muscle fibers, called type II fibers, shrink faster with age than others. These type II fibers are the ones responsible for powerful movements.

As we age, we can lose muscle mass and strength. This is called sarcopenia, and it can make everyday activities like getting dressed or climbing stairs more difficult. You might think this is just something that happens when you get really old, but it starts earlier than you might expect.

Around 40, our muscles can start to lose their power and strength. This happens because the type of muscle fibers used for powerful movements (like sprinting or lifting heavy objects) are more prone to shrinking with age.

But, here’s the good news: even though muscle loss is common as we age, it’s not inevitable! Recent research shows that strength training with weights can actually reverse some of the age-related changes in these muscle cells! This means you can potentially slow down or even prevent muscle loss by incorporating resistance training into your routine.

So my friends, it’s never too late to start strengthening your muscles. AND, the benefits of preventing muscle loss with age are clear: regular exercise, especially weight training, can help you keep your muscles strong and functional as you age. Imagine a world where everyone feels strong and capable well into their golden years!

Are ya ready to get started? Let’s ditch the “too old” mentality and embrace the power of lifting. TODAY.

Stay active, lift some weights, and keep your muscles happy! They’ll thank you for it later.

Carpe Diem,


Hey friends, sustainable fat loss isn’t just about restricting calories or pushing yourself through grueling workouts. It’s about creating an internal environment where your body naturally burns excess fat. This requires a multi-pronged approach, and protein plays a central role in each step. Whenever I start to work with a new client, I ask about sleep, hydration, and PROTEIN intake.  That’s because protein is crucial to achieving and maintaining weight loss goals.

Here’s Why Protein Matters with Fat Loss:

  • Hormonal Harmony: Protein is the building block of hormones. Without sufficient protein intake, your body struggles to produce hormones that regulate appetite and fat burning.
  • Hunger Control: Balanced hormones translate to regulated hunger. Adequate protein keeps you feeling satisfied, preventing unnecessary cravings and overeating.
  • Cellular Reprogramming: Fat is the preferred fuel source for a well-functioning body. Protein is essential for restructuring your cells to burn fat efficiently instead of relying solely on sugar.
  • Cellular Renewal: Old, sluggish cells struggle to burn fat. Protein supports the creation of new, metabolically-active cells that contribute significantly to fat burning.
  • Muscle Building and Retention: Muscle tissue is a major fat-burning engine. Protein fuels muscle growth and repair, maximizing your body’s ability to incinerate calories.
  • Optimal Digestion: Protein plays a vital role in breaking down food effectively. Poor digestion hinders nutrient absorption, leaving your body without the building blocks it needs for fat-burning processes.

The Protein Advantage:

  • Enzyme Production: Enzymes, the chemical catalysts that drive fat burning, are built from protein. Insufficient protein intake limits enzyme production, hindering your body’s ability to burn fat efficiently.
  • Cellular Reconditioning: When transitioning from a high-sugar diet, your cells are initially programmed for sugar uptake. Protein is critical for restructuring them to become adept at utilizing fat for energy.

Beyond Protein Bars and Powders:

While convenient, protein bars and powders can burden your digestive system and may not provide optimal protein sources. Focus on incorporating whole food proteins like lean meats, fish, eggs, and legumes into your diet. These offer a complete protein profile and support healthy digestion for maximum benefit.

The bottom line is that protein is not just a building block for muscle; it’s the foundation for a body optimized for sustainable fat loss. By prioritizing whole food protein sources, you’ll support hormonal balance, hunger control, cellular reprogramming, muscle building, and optimal digestion – all essential ingredients for achieving and maintaining a healthy weight.

P.S. When we eat proteins that are not hormone/corn/soy free, ingesting those forms of meat raise cortisol. Try your best to eat whole, unprocessed foods  and prioritize protein intake. Your challenge this week is to track protein intake. I’d like you to take your goal weight multiplied by 1.05 to calculate a target amount for daily protein (in grams). And, try really hard to get protein from real food vs. protein powders –this one is a struggle for me, so I am right there with you. 

You got this!


Hi friends, if you want to know the “5 Key Power Moves” check out this summary of my recent conversation with the CEO of Rugged Human.  In our conversation, we cover the gamut of good health, working out, and ways to improve performance. Give it a listen and while you are at it, check out Rugged Human.

I’m interested in any questions or comments you have for future posts!


Cheers to your health,


Necessity may be the mother of invention, but the story of artificial trans fats is one of unintended consequences. In the early 20th century, trans fats offered a solution: stable, solid fats that extended shelf-life and pleased consumers. However, health experts revealed a darker side, urging us to avoid trans fats. Yet, the rise of vegetable oils as a substitute raises questions about their safety.

A little history…
Warnings about the dangers of artificial trans fats emerged in the 1950s, but the food industry downplayed the risks. (Argh!) Continued research in the 1980s and 1990s confirmed the health hazards, with a pivotal 1993 study in The Lancet fueling action. By the 2000s, health organizations worldwide pushed for regulation. Finally, in 2006, the US FDA mandated trans fat labeling, and by 2020, their use in food products was banned.
Replacing trans fats with vegetable oils may offer a false sense of security. While vegetable oils are widely used and less harmful than trans fats, they still present health concerns. These oils are linked to an unhealthy omega-6 to omega-3 ratio, excessive linoleic acid, and potentially harmful free radicals from cooking. Research suggests potential links between vegetable oil consumption and various health risks, similar to those that led to the trans fat ban.

Reduce Vegetable Oils and Embrace Good Fats…

The concern is that traces of trans fats linger in common foods, while widely used vegetable oils raise alarming health concerns. (See my prior post about the Dangers of Seed Oils.)

What You Can Do:

  • Limit: Reduce seed oils like soybean, canola, and sunflower oil.
  • Swap: Choose healthier options like olive oil (for low heat), avocado oil (for higher heat), coconut oil (for cooking), butter, or ghee.
  • Read Labels: Look for “vegetable oils,” “hydrogenated” words, and named seed oils on labels.
  • Dine Out Mindfully: Ask restaurants to substitute unhealthy oils with healthier choices. (I try to remember to take my homemade dressing in these little portable dressing containers!)
  • Find Better Options: Use Localfats.com to locate restaurants using healthier oils.

Just do what you can and choose natural fats from avocados, fish, and nuts, and limit processed foods and artificial ingredients.

You got this! One step at a time.


Ditch the Stereotypes, Embrace the Benefits: Why Everyone Should Lift Weights

Weight training isn’t just for sculpted bodies or gym rats anymore. It’s rapidly becoming a powerful and accessible form of exercise for people of all ages and abilities.

The best part? The benefits of weight training are universal! Whether you’re a woman, man, or young adult, incorporating lifting into your routine can bring about:

1. Increased Strength: Putting stress on your muscles during lifting triggers them to adapt and become stronger. This translates to effortless everyday tasks, improved athletic performance, and a boosted sense of confidence.

2. Boosted Metabolism and Weight Management: Building muscle is like adding fat-burning furnaces to your body. Muscle tissue burns more calories at rest than fat, helping you manage weight and achieve your fitness goals.

3. Improved Heart Health: Don’t underestimate the impact of lifting on your heart. Studies show that it can lower blood pressure, reduce hypertension risk, and enhance circulation, keeping your cardiovascular system strong and healthy.

4. Better Body Mechanics: Strong muscles are the foundation for good balance, coordination, and posture. This leads to smoother movement, reduced risk of injury, and a more confident physical presence.

5. Protected Bones and Muscle Mass: Lifting weights stresses your bones in a healthy way, boosting bone density and lowering your risk of osteoporosis. Additionally, it helps preserve and build muscle mass, crucial for overall health and well-being.

So, how often should you lift? It’s an individual journey! Beginners can start with 2-3 sessions per week for 20-30 minutes. As you progress, you can increase the frequency and duration to fit your goals. Remember, consistency is key!

Don’t let outdated stereotypes hold you back from experiencing the transformative power of weight training. Customize your approach, find what works for you, and unlock a world of strength, health, and confidence!

How often you lift weights depends on your individual goals and experience level. Here’s a roadmap to guide you:


  • Aim for 2-3 sessions per week for 20-30 minutes each.
  • Focus on mastering proper form and technique to build a strong foundation.

Advanced Lifters:

  • Gradually increase to 4-5 sessions per week for 30-60 minutes.
  • Consider incorporating split routines, targeting different muscle groups on different days.


  • Listen to your body: Take rest days when needed to avoid overtraining and injury.
  • Consistency is key: Aim for regular workouts to see optimal results.

Bonus Tip: Consult a certified trainer for a personalized workout plan tailored to your specific needs and goals. They can help you determine the optimal frequency and duration for your weight training journey.