“GOOD” AND “BAD” FOODS DON’T EXIST – HOW TO STOP JUDGING YOURSELF AND GET RESULTS WHILE HAVING CAKE FOR DINNER.
Everytime I’m at a social event, someone inevitably finds out I’ve been in fitness for over a decade and gives me the “Oooooohhh I probably shouldn’t be eating these snacks and having this beer around you… after all this stuff is bad for you!” Sometimes they’re joking, but joking in the “let me give this a […]
ARE YOU A STRUGGLING JUGGLER?
I don’t know about you, but life feels a lot like juggling, except you don’t know how to juggle and there are too many balls in the air. Work, grocery shopping for healthy foods, drinks with friends, kids and grandkids sports, manage investments for retirement, fix that thing in the basement that broke, book a […]
HOW TO GET THROUGH A FITNESS RUT
Yesterday I had a powerful conversation with one of our members at LSFW. For context, objectively she’s been totally nailing it – attending 2+ times per week, getting stronger, and working hard. The challenge for her, as it is for many people, is managing her mindset. Her biggest obstacle was “I feel like I should like […]
SHOULD YOU DO CARDIO, INTERVALS, OR LIFT WEIGHTS TO LOSE FAT AND GET STRONGER?
One of the most frequent questions we get from personal training clients at Lean Strong Fitness & Wellness is, “How much cardio, intervals, and weight training do you need to do to reach your fat loss goals?” It’s probably better marketing to say “this is our formula”. However, the real answer (and why we customize […]
3 STRATEGIES FOR A SATISFYING (BUT NOT TOO STUFFED) THANKSGIVING
Thanksgiving is a time of food, family, food, drinks, relaxation, and of course more food. I’m personally excited to break bread with family… then dip it in gravy and enjoy a second course. And it’s also a stressful time for everyone who is on a fitness journey and looking to “stay on track”. After all, […]
HOW TO SET GOALS YOU ACTUALLY REACH!
Goal setting…. It’s one of the most frustrating, intimidating parts of fitness (and life) for many people, and also one of the most important. At Lean Strong Fitness and Wellness, we have members with all sorts of goals – fat Loss, muscle gain, endurance, injury prevention, rehab, mobility, mental health… you name it. Sometimes people […]
HOW TO LOSE FAT WITH 7 SIMPLE PRIORITIES
Why is eating healthy, and how to lose fat so confusing?Think about how many polar-opposite dieting facts you’ve heard of in your lifetime. Here are a few that come to my mind… It’s confusing for me, and I work in this industry every single day. A long time ago I realized that like most of […]
WHY BEFORE AND AFTER PICS CAN BE DANGEROUS
(AND WHAT YOU DON’T SEE BEHIND THE SCENES)Before and after pics are the most common form of fitness marketing, and it makes sense why that is. “Here’s John and Jane Doe before starting with us. A few weeks later, look at their results. You can do this too! Sign up here!” There is nothing outright […]
HOW TO BUILD A NEW HEALTHY HABIT! PART TWO
In the last installment we covered how the habit loop works and the 3 pieces of the loop you can use to break the cycle of a bad habit. If you haven’t read it already, check it out HERE – it has the foundation for you. So, you’ve got a thing you want to start […]
BREAK THE HABIT LOOP – CHANGE “BAD HABITS” INTO “GOOD HABITS”
First, it’s important to know that almost everything we do – at least everything we do repeatedly – is a habit. A habit is an automatic mini-routine that requires almost no brain power. Here are some examples: Some of your habits will serve your goals. For instance, I remember reading a blog post from Jim […]
