What you do when no one is looking is where the real progress is made. The only person you’re cheating by cutting corners, not following through and lying is yourself. Set the standard, and hold the standard. Let’s have a great Monday💪🏻💪🏻

Just a reminder… you don’t get out of shape in between Thanksgiving and Christmas. It’s between Christmas and Thanksgiving that can hurt you. Flip the script, you can’t get in shape between Thanksgiving and Christmas, you get in shape between Christmas and Thanksgiving. Too many times I see the gym these next 4-6 weeks packed with people trying to “burn the holiday calories.” The holiday season is a time to be enjoyed. Have the food, enjoy the company, and of course be smart about your portions. But if you have a couple pieces of pie, or some drinks, operate as normal in the gym. There’s no need to do obsessive amounts of cardio, or spend 3 hours in the gym. Your weight will fluctuate this time of year, that’s normal, more than likely the foods we’re eating more of contain more salt and overall more fat. Stressing about eating too many calories will only take away from the time you have with your friends and family. Enjoy it, and once the holiday season is over, you’ll notice your weight slowly return back to normal. Happy holiday season everyone! Drop your favorite holiday tradition below! 🦃🎄

When it comes to dieting, many people start strong, seeing promising progress on the scale and in the mirror. However, as the weeks and months pass, a frustrating reality often sets in: the results slow down. Despite sticking to the same plan, weight loss seems to stall, energy levels drop, and cravings grow stronger. This phenomenon is known as the diminishing returns of dieting for too long—and it’s an important concept to understand for long-term success. So, Why Do Diet Results Slow Down? Dieting, especially when it involves a calorie deficit, triggers a series of adaptive responses in the body. These are survival mechanisms designed to protect you from starvation. Here’s what happens: 1. **Metabolic Adaptation**: - As you lose weight, your body requires fewer calories to function. This is partly because a smaller body burns fewer calories and partly because your metabolism slows down to conserve energy. 2. **Increased Hunger Hormones**: - Levels of hormones like ghrelin (which signals hunger) increase, making it harder to stick to your plan. Meanwhile, leptin (the hormone that signals fullness) decreases, amplifying cravings. 3. **Decreased Non-Exercise Activity Thermogenesis (NEAT):** - Your subconscious movements, like fidgeting or even standing, naturally decrease when energy is limited. This subtle shift can reduce the number of calories you burn daily. 4. **Mental Fatigue:** - Constantly restricting your food intake can wear you down mentally, making you more likely to give in to cravings or fall into cycles of overeating and guilt. ### The Risks of Prolonged Dieting Dieting too long without breaks can backfire in several ways: - **Muscle Loss**: A prolonged calorie deficit will lead to muscle breakdown, especially if protein intake or resistance training isn’t prioritized. - **Hormonal Imbalances**: For both men and women, extended dieting can disrupt hormones, affecting mood, energy, and even reproductive health. (I’ve worked with too many ladies over the years that have lost their period, or even gone into early menopause because of dieting too much)

Too often, we let negative thoughts hold us back—thinking, “I’m not good enough,” “I don’t have what it takes,” or “I’m not successful like others.” But what if, instead, we focus on the power of willingness? Being willing isn’t just about a subconscious feeling; it’s an active, conscious choice. When we approach challenges as a matter of being “willing” or “unwilling,” we stop letting doubts weigh us down. Instead, we own our choices, break through self-imposed barriers, and clear away the distractions of self-talk and drama. Ask yourself: “Am I willing?” Repeat this every day, until the answer is a clear, resounding YES. When you’re willing, you’ll do what it takes to make things happen. You’ll meet your responsibilities with purpose and energy, feeling that deep willingness within you to act. This is the key to unlocking new possibilities, potential, and a fresh start. So, I ask you again: Are you willing? Inspired from the book: Unfu*k Yourself by Gary John Bishop

Every day, the one thing that is certain is that you will be making choices. Choices to continue to be who you are now, or the opportunity to make the choice to become who you want to be tomorrow. One common theme I have with one on one coaching clients is this… In order to accomplish the goals that you have, there must be a fundamental shift and who you choose to be. A fundamental shift in who you are. No matter what the goal is, we must change in order to reach it. Choice is the thing that precedes that change. Who will you choose to be today? The same person you were yesterday? Or the person that you want to be tomorrow?