5 Small Simple Changes For Long Term Progress

By | Behavior Change, Mindset, Uncategorized


Sometimes as a fitness professional I can get carried away by telling you to make these 10 drastic changes in your life. In reality that is overwhelming and you probably won’t do anything.

Lasting change and massive transformation in your life will occur when you make SMALL consistent changes over a long period of time.

Lets use a farming analogy…

You are sitting in a tractor and are at the edge of the field ready to plant the seeds in the neatly laid out rows in the field.

That straight line represents your life as it has been, but you want transformation, you want dramatic life altering change. For this example you want to end up 500 hundred feet to the right of the straight line by the time you have driven the tractor down the entire piece of land.

Assuming this row is quite long, all you will need to do is turn the wheel of the tractor 1/2 inch to the right. The change isn’t dramatic at first. It looks like you are following the line almost exactly but as you progress down towards the other end, you are veering farther away from the straight line and closer to your goal. Eventually once you make it to the end of the field, you are indeed 500 feet to the right of the straight line.

To get there it didn’t require a huge movement in the steering wheel. Just a small minute change.

Same thing in your life, small changes over time get big results. So here are 5 small simple changes you can do right now to make long term progress.

#1 Replace all calorie laden drinks with water or at least reduce consumption by 50%

#2 Substitute 15 minutes a day that you spend watching TV or on the computer, with a walk or some other type of exercise

#3 Stop watching TV or using electronics at least an hour before bed and instead read a positive book or journal. You will sleep much better.

#4 Take 10 minutes the night before to plan and prepare snacks and meals for the next day.

#5 Avoid fast food or eating out for an entire week.

These changes might seem small but will radically change your life.


What Really Happens When You Drink Soda

By | Behavior Change, Kids nutrition, Nutrition, Uncategorized

This is a cute video to remind us of a VERY serious and not cute problem, more like an epidemic the world is experiencing.  Below is from a recent excerpt I wrote in my newsletter.

Today I wanted to share with you two different stories from the past couple days that tie into one another.

I had a MamaToner come up to me after class and ask me why I don’t talk about cigarettes like I talk about alcohol.

Then yesterday one of my best friends and I went out to lunch and he has such a high disgust level with soda and diet soda. I do too, but he is even more passionate about the subject than me.

How do these two stories tie together?

I told my client the reason I don’t talk about cigarettes is because it is now socially accepted that smoking is not only stupid, it is offensive in many cases to those around.

Getting back to my convo with my best friend….

He was saying that soda and diet soda are where cigarettes were in the 60’s, 70’s, and 80’s. It was socially acceptable and even seen as cool back then to smoke.

There just hadn’t been enough time and research to prove just how toxic and damaging smoking was.

My friend predicts that in the future soda and diet soda, will become like smoking and be looked upon as so stupid that we won’t even need to be having this conversation.

Now the obvious difference here is that you drinking a soda doesn’t directly cause me harm.

But in a way it does…

Excess soda is possibly the greatest culprit of diabetes, obesity, heart disease, and so on. Which jacks up all our insurances, which DOES affect us.

So I don’t know if my friend will be right or not. I hope he is, but until that day comes, I will do my best to help soda addicts stop their addiction which is controlling their lives.

I have been fortunate enough to at least have contributed in hundreds of people stopping their addiction once and for all.

I would say 90% of those I talk to after 6 months or more of not drinking say that they don’t miss it, and they feel SO much better because of it.

This is seriously the easiest way to lose weight; don’t drink your calories and don’t substitute fake sugars. That includes in your coffee, tea, or juice.

So my challenge for you this week is to either stop cold turkey, or to cut your consumption by half. Not only will you feel better, you will be doing your body and your teeth good.