Health, Fitness, and Mindset

I don't feel deprived when I have _______

mindset weight loss Aug 27, 2019

Years ago, after some pretty big health issues, Dr. Mark and I decided to get serious about losing weight and getting healthy. We were uber consistent and over the course of about a year, we got down to a size that made us feel really confident and strong.

We kept the weight off for over 3 years but then because of a lot of stress and hardship, we went back to our comfortable bad habits. Do you relate to that? Bad habits die hard, don't they! Or at least, we want them to die but we don't put in the proper work to actually replace them with healthy habits.

You can lose weight and keep it off and we can show you how to do that!

Join us on today's video about how to make lasting change. And make sure you get signed up for our Happiness Breakthrough Challenge, it starts in just 5 days!!!

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All or Nothing? Are those our only Choices?

diet fitness macros Aug 01, 2019

Do you R E L A T E to this???

Dr. Mark and I have found that when we have the mentality of "all or nothing" we tend to get fixated on the things we can’t have and don’t stick with the program that will get us the results we are looking for.

How many diets have you done in your adult years? Mark and I have yo-yo dieted so many times because of the all or nothing approach and now our metabolism is paying the price.

Do you find that losing weight is harder than it used to be?

There is a reason for that, the more you diet, the more your body becomes super efficient at storing fat for times of starvation. 

You can't starve your body and see long term results, and you can't just eat food you don't like long enough to lose the weight and then go back to old habits as soon as you have reached your goals because the weight will creep back on! 

Mark and I have found that moderation by fitting food into our macro count is the best answer for how to...

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The Perfect Diet Plan

diet fitness macro nutrition Jul 22, 2019


What is the best diet plan? Is there one that is superior to others? The answer is both complicated and simple. Some diets tell you to eat tons of bacon. Others state it is about extreme calorie deficit. A successful diet is one that you will stick with over a longer duration. The diet that you can sustain is the life that you will be able to sustain. It is vital to know both the number of calories (energy) you consume as well as the calories (energy) you expend. Nutrition accounts for 75-80% of your overall health. You have heard it stated that you can not out exercise a poor diet. You can, however, adjust many aspects of a healthy lifestyle. It is imperative that you track your Basal Metabolic Rate, Non-Exercise Activities, Thermogenic Effect of Food, as well as move calories. From a scientific standpoint, if you expend more calories then you consume, you will lose weight. And so what diet is the perfect diet? The perfect diet is the one that you stick to. At the end of...

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How to Develop a Growth Mindset

Uncategorized Jul 12, 2019

Mindset is not just about effort; the old adage that if you put your mind to something that you will achieve it. Effort is key, but there is more to it.

In the Journal of Clinical Oncology, they report how in a study of Breast Cancer survivors that the group of women that focused on Mindfulness decreased stress and improved relationships and improved mood and happiness.

Mindset can have a powerful impact on how we view the world, problems, and goals

When you are stuck:

When you are feeling stuck, take a moment and list 5 of your top strengths in your journal. A great way to start this exercise, is to imagine your best friend. What would they say are your strengths? If a life coach interviewed your siblings, parents, best friend, spouse, etc, what would each of them say about your strengths?

Then begin to reassess the problem from a new angle. How would your "Best Self" approach the problem? What lens can you apply that will change how you view the problem?

It is...

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For the Hate Errr, Ummmmm, I mean love of Planks!


I have such a love hate relationship with planks! I wondered for years why they were always on the list of todos for my personal trainers and now that I'm a personal trainer, I get to be the bearer of bad ahem, I mean good news. The good news is that planks can be one of the best full body core strengthening, shoulder strengthening, mvp's of the game. So as much as we love to hate them or hate to love them, they are part of my fitness plans as well.  

I have only recently advanced from knee planks to elbow planks. After carrying 6 children on my 5 foot 1 1/2 inch frame, and not understanding the importance of core and stability, my back and core are so weak and it has taken me months to be able to do a plank without back strain. So my motto and the motto I now give to you is Form over fashion!!! It doesn’t matter how “cool” you look, if you aren’t ready for the exercise you will injure yourself and then set your progress back!

If you have a weak...

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Progress over Perfection

fitness mindset nutrition Jun 08, 2019

Posting this picture is quite possibly the scariest thing I think I have ever done. But in order to understand the power of The Happiness Breakthrough Health and Fitness Plan that will be launching soon, I need to tell you my story and help you understand where I have come from. 

I have battled depression and weight gain since I had my first baby 27 years ago. I have a really stubborn metabolism and even in my 20s when others would “diet” and the weight would fall off, mine would trickle off at best. 

I, like so many of you, have tried EVERY diet out there. I have done Keto, Weight Watchers, HCG, Body for Life, Beach Body, Faster Metabolism, should I go on? I think you get the picture. Many of these Diets worked a little, some of them worked well, none of them lasted. Why? Because I hadn’t fixed the root of my problem. My self hatred for my body and my self sabotaging behaviors when hard times hit in my life. I was only committed to the physical...

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Building Confidence

I love the topic of confidence. All too often I coach leaders who should have great confidence, but tend to have a large measure of self doubt. What I have found, is that the self-doubt is normal and most, if not all, have some varying level. Yet, so many seem to have an overabundance of self confidence.

It is always fascinating to watch a group of individuals who are preparing for a very important interview. Most if not all are looking down at their phone curled up with their shoulders bent over. When we curl up and look down we put ourselves into an introspective and protective stance. This introspective stands causes a person to lack confidence.

The opposite of the introspective protective stance, is one that is tall in stature, bold, and confident. Take for instance the winner of a foot race. The most common body language when someone crosses the line after a long and arduous race, is to raise ones hands in a victory stance. When people that are blind run the same race, they...

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Positive Psychology for Those Who Feel Like Failures

I remember as a child going to the psychologist. My parents were divorced, then promptly remarried, and a move to a new state. I felt as if my world was in turmoil. No matter where I looked I just couldn’t seem to find happiness.

As I look back on my childhood psychologist experience, I realized that much of what he taught me was about my broken heart, mind, and body. As hard as he tried I just couldn’t get past many of my broken attributes. While in college I thought about becoming a psychologist. I took classes, declared my major, and quickly failed in my attempt. Well, if psychology isn’t for me, perhaps organizational behavior was since it is so closely related. I found out something interesting about me during that period of time…I don’t do well in early morning classes. In fact I didn’t have a prayer of passing since I hardly ever showed up. Once again I felt like I failed.

Everything around me was falling apart. I couldn’t hold...

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Science of Happiness

Happiness. We all need more of it. It seems that every news station broadcasts the terrible disasters of the world. People are dying. Wars are waging. Politics are more divisive than ever. Everywhere we look we see calamity and strife. Depression and anxiety are at an all-time high.

Yet, through it all, we strive as a human species to obtain happiness – a sense of well-being and value that drives our everyday motives and actions.

Who’s happy?

A happy individual is someone that experiences frequent positive emotions such as joy, contentment, cheerfulness, delight, enjoyment, and well-being.

Happy people experience negative emotions such as sadness, anxiety, frustration, and anger, too, just not as often as their unhappy counterparts (Lyubomirsky, Sheldon et al. 2005).

Bouncing back is the key to happiness


Heartaches, setbacks, and disappointments affect happy people just as intensely as non-happy people. That breakup or job loss that sent your unhappy friend into a...

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