You now have your goals written down and you have a plan of attack. Unfortunately, lifestyle is one thing that gets overlooked when people start exercising. The problem is that your lifestyle will ultimately dictate whether you’ll reach your goals or not.In my 2023 Goals Workshop a few weeks back I mentioned that most people … Read more

You set your goals for 2023 so you’re already off to a great start! Now, what’s the plan. Like the old saying goes, “if you fail to plan, then plan to fail.” No, saying you’re going to start going to the gym is not a plan, it’s a tactic. Saying you’re going to eat right … Read more

In the last week, we talked about MAKING SPECIFIC GOALS, HAVING A PLAN OF ATTACK, LIFESTYLE, COMPARING YOURSELF TO OTHERS, AND THE TOUR DE FORCE MODE. The final topic we’ll look at is mindset, which I believe is the most important one of them all. If your mindset is not ready for the changes and challenges ahead, … Read more

Let’s agree, we all want to be healthy. We want to feel good and avoid sickness so we can spend time with our families, enjoy our hobbies and stay active. During the winter months it is imperative that you put effort towards feeling your best. The cold weather, decrease in sunlight and outdoor activity as … Read more

A few weeks ago during our 2023 Goal Setting Workshop, we put up a slide that showed what one workout could do for someone wanting to lose weight.  The example was one workout that burned 300 calories in 45 minutes.  I realize that 300 calories is not a lot but I wanted to use a … Read more

I recently mentioned there are 6 reasons why people won’t make their goals in 2023. One of those reasons were GOALS ARE TOO GENERAL. For example, a general goal might be “I want to lose weight this year” or “I want to get off my medicine” Now, in a sense these are good goals. The problem … Read more

A few weeks ago, I held a workshop for members of First Capital Gym. The focus of the workshop was making 2023 the healthiest and fittest year of their lives. The workshop was not filled with tactics like how to lose 10 pounds in 2 weeks or get in shape in 3 weeks. Instead, it … Read more

Recently we discussed how you can best set yourself up for a healthy and productive winter. Adequate sleep, hydration, proper nutrition, regular exercise and minimizing alcohol are the best things to conquer first.  Once we check off those boxes, can supplements help us too? Let’s look at some supplements that support the immune system during the … Read more

The cold months have arrived and we have reached the inevitable. Winter is here to stay for a few months but that is not the end of everything. Staying active is key during this time. In fact, it should be more of a focus than the warmer months. Wintertime can be an opportunity to progress and … Read more

During my 2023 Goal seminar, I posted a slide of John Wick.  When I think of John Wick, besides the violence, I think of a fast and relentless pursuit to a goal.  I used John Wick to illustrate a term that I call the Tour De Force mode. The Tour De Force mode is when … Read more

Food for thought…. With January approaching, we see a lot of people going into the “new year, new me” mode. Unfortunately, the approach some people tend to take is to drastically cut calories. How did that work the last time you tried it? Or the time before? When people restrict their calories to such an extreme degree, there are sometimes consequences. Lots … Read more

Let’s talk about visceral fat. This type of fat is different from the fat we may feel just beneath our skin.  Visceral fat is deeper inside and wraps around the organs in our abdomen including our stomach, liver and intestines.  Due to its location, it can be hard to feel or see. The problem is, … Read more