Age Is Only A Number

I hear it at least once a day. “I’m too old for this” or “Take it easy, I’m old” or some similar phrase telling me why a client can’t do something. I just shake it off, give them a look, and ask them “You’re doing right now aren’t you?” I push just a little bit harder on that exercise if I end up hearing those words, just to show them that it’s possible to do it.

Why I don’t like those words…

Plain and simple: words like these are negative to yourself especially in a fitness setting. We’ve already talked about being positive when it comes to changing your lifestyle. Why bring negativity to the experience to make it harder on yourself? Negativity is detrimental to any goal in life, not just health and fitness related ones.

The “I’m too old” mindset tends to put a limit on what one can accomplish. Take a look at these people:

George Hood is a 57-year-old former Marine. You’ve probably heard of him in the last year as he was the man that broke the plank record. He spent 5 hours 15 minutes 15 seconds in the plank position breaking the previous world record by 49 minutes and 15 seconds.


This is Willie Murphy, a 77 year old grandmother that can lift twice her bodyweight! That’s 215 pounds at almost 80 years of age! In addition, she can do one-handed pull ups and pushups.


In 2015, Harriette Thompson became the oldest woman to complete a marathon at 92. Sure, it took 7 hours, 24 minutes and 36 seconds to complete, but she did it!




Age is… 

Age is a limitation we use on ourselves in many aspects. When I hear that while training someone, I hear that they don’t think they can perform the exercise or it is too hard for them in their mind. It especially irritates me when they haven’t even tried it yet. Why say you can’t do something before you even try? Yes, it may seem hard. Yes, it is uncomfortable. But most of the time, YOU CAN DO IT!  You see those 3 people up above? Do you think they put limits on themselves? I doubt it because they wouldn’t have accomplished the feats they did if that were the case. They are proof that age is really just a number. Health and fitness don’t care about it all that much. Now, I’m not saying that keeping up with exercise is going to be easy as we age because that’s not how it works. Unfortunately, the older we get, the harder it’s going to be.

The Right Approach

So if you’re one of those people that think age determines what kind of exercise you can and can’t do, think again. We tend to blame things like joint pain, muscle stiffness, and weakness on age, but age isn’t always the culprit. Joint pain stems from multiple diseases like arthritis, muscle stiffness comes from a lack of stretching, and weakness from not challenging our muscles. A 30-year-old can have all of these symptoms as well. So before you say you’re too old to do something, think about the real reason and don’t blame age. Everyone is capable of so much more than they think. It just takes the determination to push past the barriers.

In closing, I would like to challenge you all to ditch the age excuse and push through the discomfort. We’re not going to force you to do anything that we don’t think you can do. But if the only reason that you don’t like it is because it’s hard, we’re just gonna push you through it. If everything were easy, where would all the fun be? As I said, the older we get, the harder it’s going to be, but who doesn’t like a good challenge?

Benefits of Being an Intern

By: Taylor Plattner

I’m sure we’ve all heard of “the intern,” but have we ever stopped and thought about what being an intern really means? In our culture, interning is often joked about or glamorized and not always considered to be as important a position as it really is. In addition, many people might dismiss the opportunity to become an intern because of the fact that most internships don’t provide a salary. However, the opportunities an internship DOES provide can easily make up for the lack of pay. As an intern at PTI this semester, I can tell you first hand that there are many benefits to being in this position.

What are the benefits of being an intern?

Well first off, an internship allows you to gain experience in a career field before making a college or career related decision. In my case, I am a senior in high school, and interning at PTI is allowing me to gain meaningful experience in the field of personal training before I head off to college. As a result, I am getting a good idea of what the personal training field is like. This is extremely beneficial as it could potentially save me thousands of dollars in the future if I decide that a career in personal training is not for me. Another major benefit of having an internship is that it teaches responsibility and communication in a real world setting. As an intern, I am expected to exhibit the same traits as a real employee such as punctuality, respect, professionalism, integrity, and excellence. Being held to these ideals has helped me grow as an individual and has given me a similar experience to that of an employee. Learning to display these traits at a younger age could prove to be an invaluable asset in the future. Lastly, having an internship can be fun! Thisis especially true if your internship is in a career field you are passionate about. As an intern, I can definitely say that not every day is serious, and on the quiet days especially, we like to have fun. Having these down days every once in a while just makes the internship experience better as a whole.


While internships aren’t for everyone, I would definitely recommend them to someone who is unsure about what career they want to pursue or even someone who just wants to experience a certain work environment. Yes, most internships are unpaid; however, the many benefits of having one outweigh this negative aspect. In conclusion, if you feel like an internship would be beneficial to you, jump in and go for it!


How to Handle Minor Pains

Everybody at some point in their life is going to experience some sort of pain or injury. These pains can sometimes be serious injuries, but more often they are minor things that can be corrected with the proper approach. What is the proper approach? To be honest, the proper approach is often more of a mental game than it is a physical one. This is because the physical part can commonly be a simple task; however, these simple tasks take a lot of discipline to do the correct things and patience to allow us an appropriate amount of time to heal. It is so important that we allow any sort of localized pain time to heal before it becomes a more serious long term issue. Whether the pain is located in the shoulder, back, knees, or hips, the body needs time to repair. Two things that can help the body repair: 1) Avoid doing any sort of exercise or activity that causes pain. 2) Focus on proper forms of therapeutic exercise. These two tasks can often help reduce pain before it becomes a long term issue.

How do I avoid all activities that cause pain?

Now I will not lie, avoiding painful exercises and activities can be extremely difficult. I personally am not always the best when it comes to this. The simple reason for that is some of my favorite hobbies cause pain. How am I supposed to just give up what I love to do? A great way to get past this: ask yourself if you want to step away for a couple of weeks to heal or do I want to risk serious injury that will make me step away for a much more significant amount of time. Shortly put, look at the long term. So often, our little pains come from overuse, or a repetitive motion that causes pain and all that is needed is a break. This is where we need patience. If we can take just a little bit of time off from the activities that cause hurting, even if it is your favorite pass time, we may be able to continue with that pass time for many years of our lives.

How do I know what proper rehab is and how do I continue to do it?

The first part of the question is a little more difficult to answer because it can be very circumstantial. Now I am not going to get into any specifics because we all have different aches and there is only so much to write in a single paragraph. What I will say is that you need to ask. Whether it be your doctor, therapist, or trainer, any one of these can often give you the therapeutic tasks that need to be performed in your personalized situation. The second part of the question is where the big mental challenge is; actually performing the rehab exercises for the amount of time recommended daily. This takes a lot of discipline, but yet again, we can tell ourselves to look at the long term. A great idea to help find the time is to use the time that was being given to the activities that were causing the pain in the first place.

Aches and pains are going to be present in our lives, especially as we age and time goes on. These aches do not have to define us though. It can be very difficult to stop what we love to do and find the discipline to focus on therapy, but it is worth it. Take care now before it becomes a bigger issue and feel better later. If we can step back with some patience and obedience to take care of our body, we will be rewarded with a long life of doing the fun activities we love to do.

Healthier Super Bowl Recipes

This weekend, the Atlanta Falcons take on the New England Patriots in the Super Bowl. While most people will be watching for the game, others will be watching for the commercials. Still others may be watching for the Halftime Show. No matter the reason, everyone will no doubt be eating the traditional Super Bowl snacks.

Now I know it’s a lot to ask not to eat wings, drink beer, or indulge in some nachos and cheese. Just be sure to eat in moderation and don’t overdo it if you have to have them. Or you can try looking for a few healthy alternatives. Here are a few recipes to try.

Sweet Potato Skins with Guacamole

  • 4 small sweet potatoes
  • 1 tablespoon extra-virgin olive oil
  • ⅛ teaspoon kosher salt
  • ½ cup shredded Cheddar cheese
  • 1 tablespoon lime juice
  • 1 clove garlic, minced
  • ⅛ teaspoon salt
  • ¼ cup chopped tomato
  • 2 tablespoons minced red onion

Guacamole & Toppings

  • 1 ripe avocado

Chopped cilantro for garnish


Prep – 25 min
Ready in 2 hours

  1. Preheat oven to 400°F.
  2. Tightly wrap sweet potatoes in foil and place on a baking sheet. Roast until very tender, 50 minutes to 1 hour. Carefully unwrap and set aside to cool.
  3. Line a baking sheet with parchment paper.
  4. Cut the potatoes in half lengthwise and scoop out the flesh, leaving a ¼-inch border (save the scooped-out flesh for another use). Place the sweet potato halves skin-side up on the prepared baking sheet. Brush with oil and sprinkle with kosher salt. Bake until browned and crisp, 20 to 30 minutes.
  5. Cut each skin in half widthwise and return to the baking sheet, skin-side down. Sprinkle each with 1 tablespoon Cheddar. Return to the oven and bake until the cheese is melted, 8 to 10 minutes.
  6. Meanwhile, make the guacamole: Mash avocado in a medium bowl. Stir in lime juice, garlic and salt.
  7. Top each sweet potato skin with guacamole, tomato, onion and cilantro, if desired.

Nutrition information

  • Serving size: 2 potato skins each
  • Per serving: 117 calories; 8 g fat(2 g sat); 3 g fiber; 10 g carbohydrates; 3 g protein; 26 mcg folate; 7 mg cholesterol; 3 g sugars; 0 g added sugars; 6,370 IU vitamin A; 10 mg vitamin C; 65 mg calcium; 0 mg iron; 113 mg sodium; 302 mg potassium
  • Nutrition Bonus: Vitamin A (127% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 fat, ½ high-fat protein, ½ starch

Sriracha-Buffalo Cauliflower Bites

Ingredients for 6 servings

8 cups 1½-inch cauliflower florets
2 tablespoons extra-virgin olive oil
¼ teaspoon kosher salt
2 tablespoons hot sauce, such as Frank’s RedHot
1-2 tablespoons Sriracha sauce
1 tablespoon butter, melted
1 tablespoon lemon juice


Active – 10 m

Ready In – 30 m

  1. Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.
  2. Toss cauliflower, oil and salt in a large bowl. Spread on the prepared baking sheet; reserve the bowl. Roast the cauliflower until it’s starting to soften and brown on the bottom, about 15 minutes.
  3. Meanwhile, combine hot sauce, sriracha to taste, butter and lemon juice in the large bowl. Add the roasted cauliflower and toss to coat. Return the cauliflower to the baking sheet and continue roasting until hot, about 5 minutes more.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 99 calories; 7 g fat(2 g sat); 3 g fiber; 8 g carbohydrates; 3 g protein; 0 mcg folate; 5 mg cholesterol; 3 g sugars; 0 g added sugars; 169 IU vitamin A; 70 mg vitamin C; 33 mg calcium; 1 mg iron; 288 mg sodium; 439 mg potassium
  • Nutrition Bonus: Vitamin C (117% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ vegetable, 1½ fat

Lighter Buffalo Chicken Wings Recipe

(adapted from Ellie Krieger’s “Comfort Food Fix”)
(makes 4 servings)
2 pounds chicken wings, split at the joint
1/4 cup cayenne pepper sauce (for example: Frank’s Red Hot)

Place wings into a large pot and fill the pot with cold water to cover the wings by 2 inches. Bring to a boil, and boil for 10 minutes. While chicken is boiling heat your broiler to HIGH. When done, drain and place chicken wings on rimmed cookie sheet.

Broil 6 inches from element or flame for 5 to 6 minutes per side. The skin should blister and brown. You are just trying to get that CRUNCH texture added to the wings.

Drizzle with reserved sauce. At this point you can toss them to make a covered wing or leave a bit uncovered for less messy eating.
For 4-5 chicken wings = 240 calories, 12 g fat, 4 g carbohydrates, 27 g protein, 1 g fiber, 710 mg sodium

A Positive Lifestyle = A Healthy Lifestyle

By: Michael Nix

The first step towards living a healthy life can be a challenging one. Where should you start? How should you start? What should your first step be? I have a great suggestion for you. Try to start living a positive life first. If we can take a big step and start living life in a positive way, the healthy lifestyle will fall into place.  Now I am aware that it can be very difficult to stay positive at times, but it is crucial that we do so. We must understand that every negative moment in our life is completely necessary so that we may appreciate the great ones.

Why should I be positive?

Now this may seem like a stupid question with an obvious answer, but understanding why is so important to later answering the question how. For me personally, the number one reason that I choose to be positive is that I have come to realize that it is contagious. Working as a personal trainer, a gymnastics coach, and a high school wrestling coach, more than half of my day is spent interacting with people. Through these interactions, I have realized that my mood often dictates the mood of the people around me and vice versa. My goal everyday is that every individual I interact with leaves happier. We can all help one another. Specifically in a gym setting, I have come to find that if one person has a great positive attitude, everybody in the gym seems to be uplifted by that individual and everyone has a better workout and a better day because of it. So again, why should I be positive? Simple, everyone you meet, yourself included, is able to live happier and healthier.

How can I be more positive?

This question can be answered a number of different ways. I am going to only give one answer though. It was a piece of advice that was given to me when I was just a sophomore in high school at Bishop Dwenger and it has been with me since that moment. It was the night before the regional wrestling tournament and the man who started the Dwenger wrestling program had come to practice to speak to the team. He started his talk with the statement “All you have to do tomorrow is have yourself a yeah day”. The guy then paused and looked at us smiling as if he had made perfect sense and we all looked back with lost looks on our faces. He then said “Come on, you know, a yeah day. Everything you do tomorrow, be sure that when you look back at it you can smile and say ‘you know what yeah, yeah I did my best, yeah I gave it everything, and yeah I lived completely in the moment’”.  It all made sense then, and I have realized that he was not just talking about that tournament. He was talking about life. Almost every night since then, when I lay down in my bed to sleep, I look back at my entire day and I hope that I can smile and say “yeah”.  When there is something that I cannot smile about, I ask myself if I can fix it. If I can, I do; if it is something I cannot change, I have learned to accept it.

Call To Action

Positivity is a beautiful thing. We all know that there are difficult moments, but hopefully we can all understand that they are there to make us appreciate the great moments. Smile so that everyone around us can in turn smile back. It is contagious and all it takes is one positive attitude to change the mood of an entire room. It will help us to achieve any health goals that we have because we are happier with every moment. Just remember to look back, smile and say “yeah”.

Exercising With A Partner

Alright guys! So you’re looking to ramp up your workouts or maybe you’re looking to start working out consistently, so what do you do?


That’s right – Partner Up! Whether you’re just starting your fitness journey or looking for a way to change up your routine, having a partner will benefit you in many ways!

1. Having a partner increases motivation and accountability.

Your workout buddy is someone that knows you and your personality. Therefore, they know how to push you to work harder, finish that last rep, or try something new. In addition, since you’re both working out together, you don’t want to disappoint them by not showing up for a workout. So there’s that extra motivation not to miss a workout. That’s why finding a friend or family member that wants to get in better shape is a valuable tool in starting an exercise routine.

2. Swapping healthy recipes with each other.

Obviously, eating healthy is a major part of any healthy lifestyle. Think you know the best way to cook broccoli or incorporate spinach into a meal? I’m sure a friend might disagree. Finding and teaching each other new ways to prepare healthy dishes gives you variation in your diet. It can help to open you up to trying a new food that you might not be familiar with or choose in your own diet. Now, you may not like what your friend shows you, but at least you can say you tried it now.

3. You get a little friendly competition!

Ok, this may not be true for everyone, but sometimes friends or family just have to try and outdo each other when it comes to exercise. As long as it’s friendly, there’s nothing wrong with a little competition in the gym. In fact, a study by Kansas State University found that people that exercised with someone they “perceived as better increased their intensity and workout time by as much as 200 percent.” That’s awesome! So who wants to find that friend and head into the gym now?

4. Your friends will be more fit along with you!

I know that sounds weird, but it’s pretty accurate. If you can get your friends to be your workout buddy, there’s a chance that you’ll have a healthier group of friends. According to researchers at Harvard University, obesity can become “contagious” because it spreads like an infectious disease. The experts found that a person’s risk of becoming obese rises by two percent for every five obese social contacts they have. It’s also true in reverse, so take your friends with you to the gym!


“A buddy will keep you honest and add a dimension of fun to your workout.” – Bill Toomey

It is Time to Make Foam Rolling and Stretching Part of Everyday Life

Various foam rollers

Written By: Michael Nix

For so long, all of us have heard about the many benefits of stretching and more recently foam rolling. Yet, for some reason, it is a practice that few use on a daily or even weekly basis. A reason for this lack of practice is often blamed on time. Many individuals feel as if they do not have time in their standard day to dedicate to stretching and foam rolling. The truth of the matter though, WE SHOULD MAKE TIME FOR IT! Just like we make time in our day to eat, sleep, brush our teeth, and hopefully exercise in some way. Yes it is that important. So it may not be a lack of time that stops us from committing to this, but rather it is not prioritized like it should be. Therefore, the rest of this piece is going to be spent convincing you why you should try to incorporate stretching and foam rolling into everyday life.

Why Should We Stretch and Foam Roll?

The ultimate goal of stretching and foam rolling is to make our lives more comfortable by returning the body to normal function. But before we dive into that, let’s talk about why the body is not functioning in a normal way. The culprit is fascia. Fascia is a connective tissue that surrounds all of the muscle in the body. Without proper mobility, the fascia can bind to muscle and nerves often causing tightness, trigger points (knots), and pain that can show up not only where the knot is, but can send pain to different areas of the body. The perfect example of this is the Iliotibial (IT) Band. A knot or tightness in the IT Band can send pain from the hip all the way down the leg to the ankle. There are many other parts of the body that can be affected by a lack of mobility in the fascia. Now, a lack of mobility can happen in a variety of ways, including but not limited to, training, poor posture, dehydration, and other lifestyle factors. The hard truth is as we age we are going to experience aches and pains. Stretching and foam rolling are fairly simple ways to alleviate some of these pains.

Why Does It Work?

So what is it that stretching and foam rolling does for us? Simply put, they breakdown the fascia thus giving a greater ranger of mobility to the muscle since it is no longer being bound up. Stretching is great because it pulls the fascia apart lengthwise, thus inhibiting its ability to hold the muscle in tight positions that limit the body’s overall movement. Any sort of knot can be tough to pull apart and that’s where foam rolling comes into play. Imagine tying a rope into a knot and pulling on it. The unknotted pieces stretch, but the knot stays. Foam rolling works similar to a deep muscle massage. It puts pressure on the trigger point itself breaking it apart into separate pieces thus allowing the range of motion of the muscle to increase. With the increased range of motion, our bodies are then able to move in a more unrestricted and natural way.
With this little bit of information, hopefully we can now understand why stretching and rolling helps us and not just believe that it does. Imagine a pain free life with unlimited movement. That’s what making these two acts as part of our everyday life can help provide. Remember it is not something we should find time to do. We need to make time for it. These can and will improve your quality of life and who doesn’t want that? Stretching and Foam Rolling IS WORTH IT!

Daily Routine: Eat, Sleep, Brush Your Teeth, Stretch and Roll

Weight Loss vs. Fat Loss

I’m sure you’re wondering what I’m talking about. You’re probably thinking “But I want to be skinny” or “I need to look good at the beach this summer.” Maybe some of you are thinking “I want to be healthier and that means losing weight.” That’s not necessarily true.

Here’s the deal: We need to stop focusing on the number on the scale and focus on our body composition instead. Now before I go any further, I want to make it clear that losing weight is completely fine and some people may actually want or need to lose some extra pounds. But if you’re looking for a body transformation, you may want to think about losing excess fat and building lean muscle instead. Let me break this down a little more.

What’s Wrong With Just Focusing On The Weight?

Like I stated above, there are people that need to lose weight to improve their health. But just because we’re not losing weight does not mean that we are not improving our health. There are a few reasons why just focusing on weight loss is not good.

1. Weight is not a good indicator for health.
Weight can be an important number, but most people think that it’s the most important – which isn’t true. A better measurement of health is body fat percentage, the amount of stored fatty tissue compared to the amount of lean tissue (bone, muscles, organs) in your body. Even if you lose weight through diets and poor training, you’re body composition can stay the same. Yes, even skinny people can have high amounts of body fat. Therefore, while the number on the scale may be dropping, you may not be improving your overall health. In fact, those fad diets that shed pounds quickly are often causing more harm than good by depriving your body of nutrients it needs to function optimally.

2. Weight loss does not mean just fat loss!
Weight loss is a combination of losing water, muscle, and fat from the body. So if you are dehydrated, you’re going to weight less. This is why your weight can fluctuate so much throughout the day. Fat loss on the other hand, is just that – losing fat from the body. Many people use running or other forms of cardio to aid in their weight loss routine. This works to a point, but it also hurts overall health as well if you don’t replenish the water and nutrients lost during those cardio workouts. In addition, running puts large amounts on impact on joints which can lead to injury.

Why Is Fat Loss A Better Option?

1. Training techniques optimizing fat loss result in raising your body’s metabolism.
Fat loss techniques generally include strength training or high-intensity interval training (HIIT). Strength training can be in the form of bodyweight exercises or using weights (both can be equally challenging). HIIT helps to improve athleticism as well as your body’s metabolic rate and fat burning by using short intense periods of exercise paired with less intense recovery periods (Think P90X). Both of these techniques help increase your total fitness level and build muscle which leads to increasing your metabolism. A higher metabolism means more calories burned when your body is at rest, resulting in less excess calories to be turned to fat. Now, obviously you have to pair these with proper nutrition to get the best results possible.

2. One pound of lean muscle looks way better than one pound of fat.
Take Exhibit A. The picture above shows replicas of 5 pounds of fat and 5 pounds of muscle found in our bodies. I bet I know which one most people would rather have. You see, muscle is denser than fat. Therefore, it takes up less space and is firmer to the touch. With less fat, your body can completely transform, even if you stay at the same weight. Take this guy for instance. Now who doesn’t want to look muscular and toned like that?

3. Working on fat loss doesn’t mean you have to restrict your caloric intake.
Yes it’s true. You can look better without starving yourself. By reducing your food intake, you run the risk of nutrient deficiencies and getting proper fuel for your body’s processes (metabolism, immune system, etc.) in order for it to run at optimum levels. This increases the risk for illnesses to attack the body. Focusing on proper diet and fat loss training, you can continue to eat the same amount instead of limiting food intake. You just need to be sure to be getting enough of the good stuff (protein, healthy fats, good carbs) to help build and repair the muscle you’re working on.


Once again, I’m not trying to say that weight loss is a bad thing. I realize that individuals need to shed pounds to make it easier to move and lessen the strain on joints. It’s just not something that everyone should be focused on achieving. Instead, the majority of people looking for a body transformation should merely work on lowering their body fat percentage and adding some lean muscle. You would be amazed at how much better it can make you look; even if your scale still shows you the same numbers.

Surviving the Holiday Temptations

“It’s the most wonderful time of the year” or at least that is what we are told; but with Christmas fast approaching and the Holiday season already in full swing these words may be hard to believe. For many of us, okay most of us, the word wonderful may be overshadowed by the word stressful. After all, there is the pressure of buying the perfect gift for loved ones, and although Christmas is just a handful of days away many of us are still scrambling at the last minute. Work seems to be crazy as another year’s end quickly approaches. The stores are always overly crowded with people hoping to grab the same item that you are looking for. Last, but certainly not least, for those of us trying to adapt to a healthy lifestyle, the holiday parties and Christmas cookies could appear to be nothing more than roadblocks on our path to the new and healthier you. It truly is “wonderful” right? Maybe not so much? I do, however, hope to instill some small pieces of advice to lighten the load of the so imminent stresses of the season.

In regards to the gifts, I think it is easy to give someone the latest gadget or toy that they want, use and eventually get tired of. How great would it be if we could all take a step back and approach gift buying with the hopes of enriching someone’s life in the long run. It could be something educational, like a book to improve mental well being, perhaps a meaningful picture in a frame to support spiritual wellness, or even something like a membership to a gym which can help one’s physical lifestyle. The beauty of these gifts is that they will leave a lasting impression. While they might not have the immediate fix that the fancy gadget has, the lifelong gains will be so appreciated in the long run.

The second area I wish to give advice on is the health side of it all. Let’s be real, the temptations are everywhere! From all the holiday work parties, ugly sweater parties, and Christmas Day with the family, there is no avoiding sweets. Now, there are obvious healthier alternatives to try and it is easy to say stick to the vegetable tray and stay away from the cookies. Again though, let’s be real here, it is impossible to avoid eating sweets entirely. The best advice I can give you and this was given to me at a very young age and has stuck with me through the years; “ALL THINGS IN MODERATION”. If we can take that statement to heart then maybe we can avoid the need to say “I will start after New Years” and while we may not be perfect we can still enjoy a great, healthy, holiday season.

To wrap this up, I ask you to please enjoy this time of year. The stresses will come, but like always they will also go. I truly hope that you cherish the time spent with family, friends and loved ones and spend a second or two thinking about those who feel loss at this time of the year. Drop some loose change in the Salvation Army bucket, donate coats to those who need them, go driving and look at Christmas lights, and just simply appreciate all of the beauties of the season. If we can all do these simple things then maybe this really can be “The most wonderful time of the year” after all.

Merry Christmas and Happy Holidays!


Finding Your ‘Forever Motivation’

Have you found the right motivation?

I’ve come to realize that motivation is key to be successful in reaching any goal, but it’s especially true when it comes to health, fitness, and nutrition. And when I say motivation, I don’t mean things like losing 40lbs or cutting out pop (yes, pop, not soda) from your diet. Because that will only get you so far. What happens when you hit that goal? Now what do you work towards? It’s that underlying factor that you may not even realize that motivates you.

Ok, what is motivation then? Motivation is the thing that keeps you going. Honestly, it’s like the gas in your car – if you don’t have any, you’re not going anywhere! But like gas in the car, certain motivating factors, like losing a certain amount of weight or getting rid of pop, tend to run out. Now you can always try to find a new goal to hit, but you end up with the same problem when you hit that one. What you really need to find is your own ‘forever motivation.’

What’s That?

Forever motivation? Well, what’s that, you may be asking? I’ll tell you. When I say ‘forever motivation,’ I’m talking about that thought that is underneath all of your other motivating factors. It’s something that will drive you to push forward indefinitely. It’s that fuel source that will let our car drive forever.

Need an example? Personally, I exercise and try to eat right so that I can live a stronger, fuller life well into old age. I don’t want to be frail like Herbert in Family Guy, but rather be like Betty White, in her nineties and still going strong! I want to be able to run around with my son as he grows up. Heck, one of my dreams is to play volleyball or basketball competitively with him one day; a nice father-son duo. I want to be able to do the same with my grandkids. And I want to pass due to old age or some freak accident instead of by some disease that I could have lessened my chances of getting like diabetes, heart disease, etc. Those motivating factors are lifelong and steps have to be taken every day to keep them within reach. That’s where all the smaller goals come in to help. But it’s that ‘forever motivation’ that will lead to that long time success.

In my mind, anyone can be successful as long as they have strong ‘forever motivation’ pushing them. It’s not about fancy gadgets or expensive equipment. Just a plan of action and the fuel/motivation to get you there. So let’s fill up the tank, get in the car, and drive!