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Many people make this same common mistake…

As a personal trainer I get blessed with the opportunity to help people on a daily basis. On top of that, a seriously doubt there is anything cooler than training a new client who is super eager and ready to change their lifestyle and develop new habits.   Often times these new clients are working really hard trying to undo what has often taken years to get to. They are trying to make up for lost time. However...

50 Random Ways To Show Random Acts Of Kindness

Have you performed at least one act of random kindness every day this week?  I hope and pray you have. If you have please write back and share ;-). On Monday, I got up early and played with the kids so Beth could sleep in. On Tuesday, I showered the kiddos because I knew Beth was busy with dinner. On Wednesday I drove an extra hour to pick up some food items because someone had accidentally misplaced them. I don’t list those things to brag, but to show you that performing acts of kindness is not that hard. Plus, the...

5 Reasons To Avoid Processed Carbs

So the question for this Tuesday is, “If I could travel back in time I would visit…..” What is your answer? I thought this was going to be a quick easy question. I was wrong. But I am going with 1994, that was the year we moved from Montana to Florida and from Florida to Brazil. The reason I would like a “redo” is because while we lived in Florida I blew up to weigh over 230 lbs as a 3rd grader!!! Yes, you read that right...

Intentional Kindness

Happy Labor Day! Today's challenge should be a breeze. Most of you have the day off and get a little extra R&R ;-). Kindness goes a long way. Being kind can be as simple as holding the door for someone, assisting your buddy with some chores, making a meal, the list could go on and on. Your challenge this is week is to intentionally perform an act of kindness each and every day this week. For example, this morning I got up early...

Replace Grains with this…

Once again, it is Thursday and I am checking in with you seeing if you are sticking to the grain free challenge. If you are struggling, remember there are other starchy carbs you can consume other then nasty processed grains that are slammed with nutrients and minerals your body needs. These are my suggestions, sweet potatoes (don’t add brown sugar), peas (my favorite), lentils, beets (not my favorite), and squash.  These starchy carbohydrates pack nutrient dense and are much better for you when compared to processed grains. I dare you to use them as a side dish ;-). In fact try this...

One Tip To Help You Lose Weight.

Are you aware of the number of “Treats” you eat? I must admit…I am writing about treats because they are one of my achilles heels ;-). So, if you are stuck at a weight and “doing” everything right. I suggest you start to tally or track of all those treats that, “Don’t count.” This is what I mean when I use the term, “Treats.” Any foods that are low in nutrients and calorie dense. Things like, candy, refined breads, chips, desserts, ice cream, alcoholic beverages, etc). Basically, almost anything you chiefly consume for taste and pleasure, not for its nutrients. If losing weight...

3 Reasons You NEED Lean Protein at EACH MEAL!

Right now, as I write this email I am watching Nick crush a southwestern egg white bowl (He is probably the most important part of Just 4 You Meals lol), he also added in extra chicken breast it looks and smells delicious and now I am hungry. Nick is a smart guy, by adding in extra protein he is making sure he stays fit and trim (Yes, that picture is of a tired Nick). Here are 3 Reasons You NEED Lean Protein at Each Meal. Protein has the highest thermic effect. Protein helps suppress your appetite and helps you feel full. ...