Common Core


“Core strength is key to everything. it’s not the way I look, but about stabilizing my body so I can perform better on stage” -Paul Stanley

“But if I keep my core and back strong, the scoliosis does not bother me” -Usain Bolt

“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.’ -Ralph Waldo Emerson

Everyone is different. We have unique nutritional needs and wants. Some people function well on low carb, low fat diets. Others function well on low fiber vegetarian diets. Some people have extreme allergies and need to avoid certain foods altogether. Some people need to lose weight while others need to gain weight. You get the picture.

But, we all want the same thing.  We all want that strong and sexy core.  We want that “perfect” body with hard muscles and curves.  We want those formed, rock hard abdominals and obliques.  To get there, each person needs to follow certain “common core” practices to stay healthy, well, and improve their bodies. First, Each and every one of us needs to feed our bodies with certain, necessary nutrients:

-low fat protein for strength and healing

-whole grain carbohydrates for long lasting energy

-fruits and vegetables for vitamins and minerals

-Dairy for healthy bones

-healthy fats for maintenance

-water or low calorie fluids to stay hydrated

Consider these principles as well when choosing your foods:

-No one food is good or bad. We create our personal beliefs about foods and humanize them from our experiences and thoughts around them.

-Moderation is key. Small & irregular desserts & snacks are OK.

-Choose to eat high quality foods to satisfy hunger and nutritional needs. Do your best to avoid eating out of boredom or emotions.

-High quality foods and calories will almost always create better health than low quality foods and calories.

-Preparing foods at home will be more healthy than eating out most of the time.

-Consistent portion sizes are key. Appropriate portion sizes of foods will help you get to a healthy weight and keep your body working well.

-Exercise will make your body strong and get you to a healthy weight over time.

Of course, this is a short list of core principles toward a balanced, healthy meal plan. Consult a dietitian and personal trainer to find realistic food practices for you. As Always, Eat, Move, and Improve!




Chill Out

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“Worrying is like a rocking chair. It gives you something to do, but it doesn’t get you anywhere”. -Van Wilder, as played by Ryan Reynolds

“You shouldn’t take life to seriously. You’ll never get out alive.” -Van Wilder, as played by Ryan Reynolds

“Nothing can Bring you Peace, but yourself” -Ralph Waldo Emerson

“My philosophy is that worrying means you suffer twice.” -Newt Scamander, Fantastic Beasts and Where to Find Them

 I’m the poster child for worrying. I overthink so much. My mind is racing all the time. More often than not, it wanders to worst case scenarios- “what if it doesn’t work?, it’s not worth it”, I can’t do things right”. This is something I am working on constantly.  I have become self aware that it has hurt me personally and professionally at times. Constant worrying can move to negativity and closed off thinking. Negativity never got anyone anywhere. In fact, most negative people end up with enemies or alone. It takes work to move away from this. But, it’s essential to improve your outlook on life.

Easier said than done right? I agree. But, worrying does not help situations at all. Worry wastes time and energy. It’s exhausting! If you’re like me, you want MORE energy, not less. In order to do that, you have to wire your mind and take action on what creates energy- positivity, solid nutrition, regular exercise, healthy sleep, and a strong support system. Also, eliminate any thoughts and behaviors that drain your energy- worrying, self-deprecation, hanging with the wrong people, laziness, lack of exercise, and an unbalanced diet. If it’s too much to make all these changes, choose one at a time. Focus on building habits in place of old ones. Once you master a new healthy habit, work to change another one. Sooner than later you will be on your way to an improved outlook on life. As Always, Eat, Move, and Improve!



The Reality of Ready



“Don’t wait until they tell you that you are ready. Get in there. I waited a long time out in the world before I gave myself permission to fail.” -Peter Dinklage

“It’s a terrible thing, I think, in life to wait until you’re ready. I have this feeling now that actually no one is ever ready to do anything. There is almost no such thing as ready. There is only now. And you may as well do it now. Generally speaking, now is as good a time as any.”― Hugh Laurie

“If we wait until we are ready, we will be waiting for the rest of our lives” -Hugh Laurie

Ever say this to yourself, “I’ll do it when I am ready?” You’re not alone. Millions of people say this to themselves each and every day. While waiting to be “ready” is the safe play, it does not bring progress. It keeps us in our comfort zones. When we decide we aren’t “ready”, we do not take action. Nothing changes.

Changing your life is scary. It takes courage. It’s risky and puts you in the spotlight for people to judge. But, the only way to make changes is to ACT. No one is ever ready for big decisions. However, the hard decisions are essential to make a difference in your life. When you begin making a change, you may not be ready. But, you can assess, adapt, and adjust your efforts. Just stay committed to the process. You will notice that you were ready all along. As Always, Eat, Move, and Improve!

Play the Game


“We can either watch life from the sidelines, or actively participate… Either we let self-doubt and feelings of inadequacy prevent us from realizing our potential, or embrace the fact that when we turn our attention away from ourselves, our potential is limitless”. -Christopher Reeves

“Let me tell you something kid, everybody gets one chance to do something great. Most people hardly ever take the chance, either because they’re too scared or because they’re unable to recognize it when it spits on their shoes. This is your big chance, and you should never let it go by…” -Babe Ruth, Sandlot

“Just play, have fun. Enjoy the game!” -Michael Jordan

Culture today has made it so easy to let life pass us by. We have so many avenues to waste our time and never have to leave our house. We have TVs, video games, streaming services, and the internet to name a few. We can spend hours being passive and watching other people live their lives through these means. With food delivery services and workout videos, we don’t even have to leave our homes to survive!

But, life can get pretty boring and lonely in this regard. We are meant to be social and participatory. Our lives don’t work unless we do as well. Many people don’t want to try unless they are positive they will win or become successful. But, the struggle and losses are part of the process. Even the best athletes and CEOs have had their share of losses on their way to the top. They got in there, made efforts to get better, lost and stumbled along the way, and finally made it to the top. Bottom line, in order to gain progress and reach your goals, you need to get out there and try! As Always, Eat, Move, and Improve!

Ignore Now


“Don’t give up on what you want most in swap what you want now” -Karen Salmansohn

“I want the world. I want the whole world. I want to lock it all up in my pocket. It’s my bar of chocolate. Give it to me now”.  -Veruca Salt, Charlie and the Cholocate Factory

“Seek instant gratification- or the elusive promise of it- and you will find a crowd ahead of you” -Jeff Bezos

In today’s world, instant gratification is commonplace. We have TV on demand, online shopping, and food delivery. Everything is at our fingerprints. We do not even have to leave our homes to survive anymore. It is becoming quite easy to get what you want rather quickly.

Ultimately, this way of living creates an awful cycle. We want it all now!  We want to lose the weight now.  We want to have more energy now, We want to make loads of money now.  Immediate gratification is at its highest now.   It makes us believe that all trends are for us and we need to be a part of it.  It makes us jump on every new trend out there even if it doesn’t solve our real issues/ problems.  We have such high expectations that these marketing messages are the silver bullet for health and go crazy over them.  We become excited at first, but then sometimes become frustrated, disappointed, or stressed if we do not get what we want right away.

However, fitness, behavior change, and weight loss does not work like that. There is no quick fix- no magic bullet. Many companies and products will promise you that. But, that is not how our bodies work. Quick changes are not sustainable. People lose weight only to fall back into their old habits and return to their former bodies. The human body changes slowly. Long term change conditions your body and mind to make healthy decisions and choices. It allows your mind to get used to the new lifestyle you are creating. Do yourself a favor. Commit to a long term lifestyle change and you won’t turn back. As Always, Eat, Move, And Improve! 

Get Your Mind Right

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“Get the mind right, the body will follow, you lose some battles in life, but if you always put your heart and passion forward first as your main objective, you will win the war, that’s what gives you the strength to get off the ground… and do it again.” – Greg Plitt

“Baseball is ninety percent mental. The other half is physical”. -Yogi Berra

“A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.” -Wade Boggs

Life is hard. That’s not news. It’s dirty with problems, challenges, issues, and pressures. Many things fight for our attention- TV, jobs, family, friends, marketing to name a few. We are bombarded with information- some true and some lies. Either way, our minds are full of information and become overwhelmed.

It is difficult to make changes even without this fact. But, these distractions make it near impossible to make positive changes. It’s key to Get Your Mind Right. It’s important to program your mind in a positive way. We have the power to focus on certain information and facts. We can allow or disallow them to effect our beliefs and perspectives in life. How you ask? Try these habits to improve your mindset:

-read motivational quotes

-listen to positive music

-read positive books

-speak positive affirmations

-take up mindfulness or meditation

-make positive relationships

-write positive notes or journal entries

-perform exercise you enjoy

In conclusion, it is critical to design your mind to see the positive in your situation. Find the strategies that help you stay focused and motivated! As Always, Eat, Move, and Improve!


Make a Plan

“He, who every morning plans the transactions of the day, and follows that plan, carries a thread that will guide him through a labyrinth of the most busy life.” -Victor Hugo
“If you don’t know where you are going, you’ll end up someplace else.”
― Yogi Berra
“A clear vision, backed by definite plans, gives you a tremendous feeling of confidence and personal power.”
― Brian TracyThe Gift of Self-Confidence

My friends make fun of me.  I like to have specific plans.  I like to know where we are going and when.  I need details for me to commit to something fully.  It makes the night go more smoothly.  I am more comfortable that way.

Some people do not take control of their decisions.  They allow others or circumstances to determine their paths and outcomes.  In this way, they do not have to take responsibility if they end up in a bad place.  It’s always someone else’s fault.  This haphazard way of thinking can have detrimental effects.

When you have a goal in mind, you need to have a plan backing it up.  The goal is the outcome; the ending in mind.  Your outcome will be determined by the actions and strategies you put into a plan.  So, start with the end in mind.  Which actions will get you closer to your goal each day?  If you need a structure, consider setting a SMART goal.  A goal that is specific, measurable, action oriented, realistic, and timely.  As Always, Eat, Move, and Improve!