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  • Take a Chill Pill

    Take a Chill Pill I take a lot of pride in my superpowers, and patience is definitely one of them. If you ever see me angry, someone took the scenic route to get me there. That's why I can't help but giggle at people who get so angry about things that have no significant impact on their lives. Even if it did, what good does being mad about something completely out of your control do? A big fat nothing burger, that's what. Well, that isn't exactly true ... This new study, which focuses on negative emotions and their consequences on cardiovascular health, was published last month. Turns out, getting angry just for a few minutes changes your blood vessel ....

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  • Ready for summer?

    You ready for summer? Summer is right around the corner with average temperatures starting to rise, and you know what that means …. more Vitamin D!!! Especially today - it is beautiful out there! Normally, we get our vitamins through foods such as fruits, vegetables, and dairy, but Vitamin D is the exception. Very few foods (oily fish, egg yolks, and a few dried fruits) naturally contain Vitamin D. So unless you have a sardine omelet (ew) with a side of Vitamin D-fortified cereal on the side for breakfast every morning, it is challenging to meet your daily requirements just through food. So how do we get Vitamin D? Well, through the sun, of course! ....

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  • Just be yourself

    Just be yourself If you take a moment to think about how much time you have on this planet, it's shockingly short. Your day-to-day may not feel that way thanks to whoever told us we need to work 40 hours across five days every week until we're 70, but that doesn't change the fact life is short. In perspective, we are lucky to get 73 out of the 4.5 billion years this planet has been spinning. Our fallen heroes did not get that gift; many sacrificed their lives to preserve our freedom to live however we please. While they didn't get the more extended version of life on earth, they sure did live up to their most tremendous potential. And let's be honest here ... those service men ....

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  • Stop doing this to yourself

    Stop doing this to yourself So, you said your goal is to lose weight, right? Well, I’m here to tell you that reducing the number on the scale shouldn’t be your biggest priority. We see this all the time ... a client is consistently working out and they're making efforts to eat healthier. They feel less stressed and they're sleeping better. These clients have more motivation in all other aspects of their lives, and they're enjoying all the extra energy from taking care of their bodies. But when they wake up in the morning, they don't see anything budging on the scale ... at least not as fast as they feel it should be moving down. It's ....

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  • Got crabs?

    Got crabs? This past Mother's Day, I spent four hours with a prospective client who was ready to change to her fitness routine. I don't like appointments on Sundays, but she was a new first-time mom and needed the flexibility. No biggie. We'll call her Libby and here's the true story ... We spent the morning diving into her unique situation, from her health history and lifestyle habits to her goals and schedule. This mom had been working out with a personal trainer twice per week for the last year without seeing any kind of progress. This happens more often than not, for more reasons than I have room to write. A slam dunk case of not being consistent ....

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  • Are you constantly running on empty?

    Are you constantly running on empty? Do you feel like you are running on empty throughout your work day? Have you suddenly crashed in the middle of the day, begging for a nap? You're not alone. We often find working with our clients that their habits with sleep and food play a large role in energy levels, but that's barely scratching the surface! Food is yummy. I don't have to tell you that it's a wonderful way to bring people together and socialize, but I do find myself reminding my clients that food is supposed to be fuel for your body. Did you know that a calorie is a unit of energy? So when we eat, we're literally putting energy into our ....

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  • Should you take classes or sessions?

    Should you take classes or sessions? I sure hope you enjoyed the Mother's Day Brunch Bookthat Paige put together for your family! I provided another copy below for you to download if you'd like. Click the button and save it to your computer ... or print it! Many weeks ago, I touched on there being a distinct difference between classesand sessions.It wasn't until someone reached out this past week asking to understand more that I realized I never followed up on educating the masses! Running this small business has taught me that many people have no idea there's a difference, and the general perception our population has on gyms is largely the same. Not their fault. The ....

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  • Celebrating Mother's Day

    Celebrating Mother's Day Mother’s day is a time to celebrate all moms, and we've got a lot of them in our wonderful community at Forward Thinking Fitness. I can't think of a better way to recognize our hard working females than with delicious & nutritious food! I've spent a lot of time creating a cookbook filled with 20 exciting brunch recipes you can try with your family this Sunday! Try surprising mom with a spread of options when she wakes up or make it a family affair by cooking together. There are so many options to choose from, and I made sure to include everything from vegan recipes, to desserts, and even some fun (non-alcoholic) drink recipes to try ....

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  • The real difference between pros and joes

    The real difference between pros and joes Whenever I have the pleasure of attending a live show, I'm always blown away by the skill level of these musicians. It's totally mesmerizing to see humans be so good at something that's not easy to master. Same applies to many other professions. From athletes and stand-up comedians to motivational speakers and magicians, the ones at the top aren't there solely by a stroke of luck or because they are naturally gifted. Those at the top of their game are there because they've practiced to perfect their craft every day across thousands of days and tens of thousands of hours without giving up. Taylor Swift didn't become an ....

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  • Should you avoid buying these five things?

    Should you avoid buying these five things? Food is a big part of our lives. In fact, when I educate my clients, I mention that they'll only train with us for 3-4 hours per week, with functional yoga 1-2 hours per week. So in total, we're looking at 2.5-3.5% of a client's entire week dedicated to sustainable movement. Not only does this tiny percentage of time adjust one's perspective on how little effort is actually needed to see progress, but it also lays out the other 96.5-97.5% of a client's week dedicated to the following: Healthy food choices (high protein lifestyle with minimal processed foods) Ample sleep (8 to 10 hours per night) Active rest (20 minutes per day ....

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