Get Dirty

“I can say the willingness to get dirty has always defined us as an nation, and it’s a hallmark of hard work and a hallmark of fun, and dirt is not the enemy.” -Mike Rowe
“Opportunity is missed by most people because its dressed in overalls and looks like work” -Thomas Edison
“Learn young about hard work and manners-and you’ll be through the dirty mess and dead again before you know it” -F. Scott Fitzgerald

I’m noticing, almost daily, how there is a lack of work ethic amongst people.  While I am not perfect, I value and understand hard work.  I have been a part of the work force for 10 years.  I have worked in several industries and varying capacities.  One practice I have had all the way through is to do my very best.  I make a point to do everything I can- prepare, serve others, problem solve, get rejected, learn and study more- to complete my work.  Again, my work isn’t always on point or close to perfect.  But, I put my best foot forward each time.

We are afraid to get dirty.  We are afraid to look bad or make a mistake.  This is a viral issue.  It pops up wherever hard work is required to have progress- a diet, a workout program, the workplace, relationships.  We are insecure about putting in the effort without having all the answers.  We want a sure outcome before going in.  We don’t feel ready so we wouldn’t try.  But you know what?  Life is messy.  It’s not clean and efficient all the time.  Sometimes, to get what we desire, we need to get dirty to some degree.  Yes, I am talking about sweat, pain, and effort in the gym.  But, it goes deeper than that.  In order to progress, we need to be willing dive into the “gunk of life”- scary emotions, scary situations, tough decisions, taking risks.  Life becomes more meaningful when we accomplish things through effort and sweat.

What examples do you have of getting dirty??  Comment below!  As Always, Eat, Move, and Improve!

Gear Up

“Organize, don’t agonize.”  ― Nancy Pelosi
“Faith is taking the first step even when you don’t see the whole staircase.” -Martin Luther King, Jr.
“Be willing to take the first step, no matter how small it is. Concentrate on the fact that you are willing to learn. Absolute miracles will happen.” -Louise Hay

To me, getting ready is an odd concept.  It’s an essential part of our lives.  We get ready for work, get ready for school, get ready for a party, and so on.  Each person has their own definition and routine of “getting ready”. Here, I will focus on getting ready to make a health/ lifestyle change.  But, you can apply this to anything in your life.

Getting ready occurs once we acknowledge something needs to be done.  We realize that our mood has been off, we could lose a few pounds, or ate too much dessert recently.  There is something about our health we want to change.  The first step of any change is “preparing.”  Once you take the first steps, change becomes easier!  Therefore, we need to consider how to get the ball rolling in order to make these changes stick!  Consider these questions when looking to make a change:

-What resources will I need?
-Do I have said resources?
-How much time will I commit to this change?
-Who can I count on for support?
-What are my goals?
-How will I keep motivated during this change?
-What happens if I hit obstacles?

Take, for example, that you want to start running more often.  You realize you need running shoes and workout clothes.  You decide you will commit 1 month to making it a new habit.  You want to run for 30 minutes straight after that month.  You will count on your trainer friend to encourage you and help you with any unseen troubles along your way.
Obviously, this is one hypothetical situation to illustrate how to being making a lasting change.  What other questions would you ask yourself as you “gear up” for a change? Comment below!  As Always, Eat, Move, and Improve!

Why I Workout

“I’ve always believed fitness is an entry point to help you build that happier, healthier life. When your health is strong, you’re capable of taking risks. You’ll feel more confident to ask for the promotion. You’ll have more energy to be a better mom. You’ll feel more deserving of love” -Jillian Michaels
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” -John F. Kennedy

I am by no means in my top physical form currently.  I’ve never been a top athlete or have the sexist body.  It’s important to know that your body does not have to be perfect.  You do not have to be a perfect 10 or be featured in a fitness mag to reap the benefits of exercise.

Currently, people will come up with LOADS of reasons why not to do something.  It’s easy.  We can dismiss the activity or person with one tiny excuse.  We stay in our comfort zone and keep going on our merry way.  If it’s inconvenient, it’s not going to happen. Thats what occurs often in society now.  Some typical excuses include: “I don’t have the time”, “It’s too inconvenient”,” it’s too difficult”, or my personal favorite- “why would I get sweaty on purpose?”

We’ve all been there.  We know it’s important. We know we should be doing it.  But, we comfort ourselves by rationalizing why it wouldn’t work.  We don’t want to disappoint ourselves or others.  But, life is not supposed to be 100% comfortable.  It’s CRITICAL to do something you would not normally do to get the results you want.

Instead of making reasons why not to workout, think of some reasons why it IS a good idea.
-It feels good to get moving
-You think more clear after working out
-You get a sense of accomplishment by doing something difficult
-You have a better mood from working out
Of course, your body, mind, and emotions will become more healthy!
Are there other reasons you exercise?  Share below!  As Always, Eat, Move, and Improve!

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!



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!

“F” Words




“I’m talking about pursuiting it in your heart! Like believe in it! Having faith! 100%! That whatever it is you set out to do, that you can do it!” – Eric Thomas

“If you don’t trust, you will die physically if not emotionally.  To do anything in life, you must have faith” -Tony Robbins

“That’s been one of my mantras – focus and simplicity. Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple. But it’s worth it in the end because once you get there, you can move mountains.” -Steve Jobs

I recently read a book that totally changed by perspectives and priorities. “The Subtle Art of not giving a F*ck” is a highly acclaimed New York Times Bestseller by Mark Manson. Don’t let the vulgar title fool you. this book is chalk full of real advice and a fresh perspective. For the most part, Mark explains that most peoples cares and priorities are out of alignment. H suggests that society teaches us the wrong things to care about. These lessons include but are not limited to being liked all the time, following all the rules, having a ton of things, and making a boat load of money. He stresses that putting too much emphasis on these things will ultimately leave people empty and hating their lives. After reading this book, i came up with my own “F” words to live by.

Faith– Having a belief bigger than myself provides me with a strong positive outlook despite challenges. I believe things will turn out well no matter the circumstances.

Focus: Life becomes what we focus on. We have unlimited choices, options, people, etc. to define our lives. Our mood and out look will even change depending on what we focus on. We can choose to focus on the positive aspects and be optimistic even in the most dire of circumstances.  It may just be harder to find sometimes.

Family: Love them or hate them, your family will always be around. They are there when we are born and most of the time stick around until the end. We all have a unique connection with our family from day one and should celebrate that fact.

Friends: Our friends are basically an extension of our family. They fill in the gaps that your family cannot. They understand and empathize your situations and can be trusted to always have your best interest at heart. The best of friends pick you up and love you when you are at your lowest.

Food: Most people do not realize that food fuels your body. It is like gasoline for a car. Foods provide so much of what our bodies need each day- water, energy, protein, vitamins, and minerals just to name a few. If you want to feel better and look better, prioritize choosing quality and natural foods in your day.

Fluids: Our body is made up of 60% water. Let me say that again, we are made up of 60% water!! So then, why is it that we do not drink enough h20?? Simply put, most people do not prioritize water for one reason or another. Maybe they think it tastes bland. oO, they don’t “feel” thirsty. The fact is, we are really bad at identifying thirst. We are usually dehydrated by the time we feel thirsty. Or, we confuse thirst for hunger and eat excess calories.  Do yourreelf a favor and drink more water and low calorie drinks.

Fitness: Our bodies are meant to move. They are designed to move in all directions and ways. Why then do we stay at rest in front of our tv or at our desk? Because it’s easy of course! Well, lack of motion is detrimental to your body and mind. When we exercise, we improve our physical body. Exercise even improves our mood and clears our thinking. Go out and move!  One tough part about fitness is consistency.  Monitoring your progress is key.  If you need assistance, consider using a fitness tracker.  You can take a look at this guide for more information.”

Society has become a world of unlimited options. We have so much at our fingertips and can access virtually anything we please. But its important to focus on the important facets of a healthy individual. Prioritize these “F: words and see how your life changes! As Always, Eat, Move, and Improve!!

Rise Up

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The phoenix hope, can wing her way through the desert skies, and still defying fortune’s spite; revive from ashes and rise. -Miguel C Cervantes

The greatest glory in living lies not in ever falling, but in rising every time we fall” -Nelson Mandella

We never lose our demons, [Mordo]. We only learn to live above them. -The Ancient One, Dr. Strange

You will, at some point in your life, be confronted with some kind of adversity.  It’s more often than not a universal given.  Some people would disagree with that statement.  But, life was not meant to be easy.  Obstacles and difficult decisions present themselves when we set goals and go after them.  The bitter truth is that we all fall.  What matters most is that we pick ourselves up again.

This concept can be applied to health goals.  Say you are looking to lose weight.  Along your journey, you find yourself in this situation.   Dessert was way too tempting at the restaurant. You decided to treat yourself since you are out with your friends.  The next day rolls around.  Because you had dessert yesterday, today wouldn’t hurt right?  A snowball effect occurs. The discipline and food choices haven’t been easy. Now, the discipline has fallen away and bad habit takes over. You have fallen off the proverbial “wagon”. So, you revert to your old habits.  In this case, you have two choices: keep falling behind, OR rise above your obstacles.

Consider sticking to a workout routine.  You begin with high expectations.  You have energy and motivation to get started. You are loving your workouts.  They are fun and exhilarating.  But, at some point, you plateau.  The workouts aren’t as fun anymore.  Your energy isn’t there.  You’re not seeing progress as fast.  Your’e discouraged.  What do you do?  Stop going or rise above?  I’ll give you a clue: it’s the latter.  Decide to rise above the negative feelings and doubts in your mind.  Once you do, you will enter the next level of progress.  As Always, Eat, Move, and Improve!