“Later” is a Lie
“Later” is a lie we tell ourselves to feel better. “Later” is stated out of fear, never necessity.“Later” actually means “never” in regard to reaching fitness goals.It temporarily lets us off the hook without admitting we’re giving up our dreams.We can...
Hunger Worksheet
One of the main obstacles I've seen in my clients who are trying to lose weight or maintain a healthy weight, is that they tend to overeat simply because they eat even when they're not truly hungry. Use this worksheet to finally learn how to deal with your feelings of...
30-Minute Full-Body Dumbbell Workout
Set a timer for 30 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15 to 30 seconds between exercises, and 1 to 2 minutes between each round. 30-Minute Dumbbell Workout 12 reps - Dumbbell Goblet Squat 12 reps - Dumbbell...
25-Minute Full-Body Dumbbell Workout
Set a timer for 25 minutes. Perform 8 reps of each exercise for the first round, then 10 reps for the second round, then 12… working your way up until the timer goes off. Rest 15-30 seconds between each exercise, and 1-2 minutes between each round. Do as many rounds...
15-Minute Full-Body Bodyweight Workout
Set a timer for 20 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15-30 seconds between exercises, and 1-2 minutes between each round. 15-Minute Full-Body Bodyweight Workout 10 reps Split Squats each side Side...
10-Minute Full-Body Bodyweight Workout
Do each exercise in the circuit for one full minute, resting 15 seconds between exercises. Complete the circuit twice. 10 Minute Full-Body Bodyweight Workout Bodyweight Squat to Reverse Lunge for 1 minute Push-up to Slow Mountain Climber for 1 minute Glute Bridge for...
20 Minute Full-Body Dumbbell Workout
Set a timer for 20 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15-30 seconds between exercises, and 1-2 minutes between each round. 20-Minute Dumbbell Workout 10 Walk-Out to Push-Up 10 Dumbbell Goblet Squat...
15-Minute Full Body Dumbbell Workout
Set a timer for 15 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15 to 30 seconds between exercises, and 1 to 2 minutes between each round. 15-Minute Dumbbell Workout 8 reps 1.5-rep Dumbbell Goblet Squat 8 reps...
10 Minute Full-Body Dumbbell Workout
Set a timer for 10 minutes. Perform 8 reps of each exercise for the first round, then 7 reps for the second round, then 6… working your way down to 1 rep for each exercise, or until the timer goes off. (We call this a "Ladder" in the biz)Rest 5 to 10 seconds between...
Are You Giving It All Away?
Whether you’re career-driven, a parent, or otherwise, the common thing is to give it all away – your time, your energy, and your attention – and leave nothing for yourself. We believe it makes us good parents and spouses. We believe it makes us the most dedicated...
5 Tips for Navigating Your Cravings
It’s no secret that the New Year brings on new inspiration and desire for health. I don’t need to say it again, but I will remind you that less than 10% will still be pursuing their resolution within just a few months. I believe that one of the reasons people fall off...
Know this about weight loss
You’re not going to love every moment of the health and weight loss journey. It’s going to feel hard, and you’re going to want to give up at some point. You’re going to get off track. Past habits and patterns are going to creep in and attempt to thwart your...