5 Workout Tips

If having a lean and sculpted body is your goal then I’ve got good news for you: follow these 5 Workout Secrets and your goal will quickly become a reality.

These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed.

Workout Secret #1: Consistency is KEY

If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.

Workout Secret #2: Set ATTAINABLE goals

Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Workout Secret #3: Make it CONVENIENT

Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Workout Secret #1 by staying consistent.

Workout Secret #4: Find something you LOVE

Similar to Workout Secret #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.

**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this Workout Secret as a free pass to forego exercise altogether under the guise of not loving it. Part of becoming fit for life is learning to find a type of exercise that you can learn to love.

Workout Secret #5: Work with a PRO

This is my favorite Workout Secret because this is where I get to work with you! My passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.

Don’t wait another minute! Call or email me today to get started on your personal body transformation.

Foodie Fridays! Eggs in the Clouds

Eggs in the Clouds!

It’s important to avoid traditional breakfast foods that are filled with carbs, grains and sugar, and to instead stick with protein-rich recipes like the one for Eggs in Clouds below. A wholesome breakfast kick-starts your metabolism and helps you to burn more calories throughout the day.

These flavor-rich, fluffed, and baked eggs are great for delivering big nutrition in a fun package. The nutritional yeast adds nutty, cheesy flavor, making it the substitute for dairy cheese.

Courtesy of RealHealthyRecipes.com

What You Need
Serves 4

4 eggs
2 tablespoons nutritional yeast
¼ cup scallion, minced
¼ cup bacon, cooked and minced
sea salt
black pepper


1. Preheat the oven to 450°F. Line a baking sheet with parchment paper and set aside.

2. Separate the egg whites from the egg yolks, placing the whites in the bowl of an electric mixer fitted with the whisk attachment and the yolks in individual ramekins, being careful not to break the yolks.

3. Whip the egg whites until stiff peaks form, about 3 minutes. Gently fold in the nutritional yeast, scallion, and bacon.

4. Spoon the egg white mixture onto the prepared baking sheet in 4 mounds. Use the spoon to create a well in the center of each mound, then bake for 3 minutes. Remove the pan from the oven and add a yolk to the center of each mound. Return to the oven for 3 minutes, until the yolk has set. Season with sea salt and black pepper.

One serving equals 101 calories, 7g fat, 229mg sodium, 1g carbs, 1g fiber, 9g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Fit Tips: Green Tea for Belly Fat

You may be interested to know there’s a beverage that may help reduce belly fat. That beverage is green tea.

An ingredient in green tea called catechins stimulates the burning of calories and speeds the loss of belly fat. So pour yourself a glass and drink your way to a slimmer you.

Be sure that your green tea is unsweetened and calorie free.

NBA Finals Talk

With all the controversy surrounding the finals, who are you picking in the in this year’s installment of the Golden State vs Cleveland Trilogy? And how many games do you think will it take? 

Personally, I think GSW has to win in 6 in order to walk away with it. If it goes 7 games, I believe Cleveland is too seasoned not to bring it home in an all or nothing situation. 

Interesting Match Ups

Although Durant has LeBron’s number in the heads up match-up, we know the King is gonna average dang near a triple-double in the finals. He’s chasing the Ghost of Chicago. 

Uncle Drew vs The Chef is always a hooper’s delight to watch for a 7 game series. No shortage of flash and competition here. This could get real interesting, real fast. 

Hopefully Draymond keeps his feet on the floor and away from the groin of Cavaliers players this year lol. Love has to play big in his Bosh-like reincarnation as Cleveland mirrors his role much like Miami utilized Bosh’s skill set. 

Let’s not forget Mr Klay, the sometimes forgotten splash brother. Mr 60 points on 11 dribbles. He and JR will definitely provide some much needed X-Factor activity. 

For a true hoop head, I’m thoroughly looking forward to this Finals match-up as long as both teams stay healthy. The injury bug has lots of shoulda, woulda, coulda talks in the air. And fuels the “Hater” bus. 


Personally, I’ve been waiting for tonight since the season opener back in October. 

It was obvious, with the off-season moves who would make it to the finals. You’ve got injuries and shoulda woulda coulda controversy surrounding the previous two meetings of these juggernauts. So this year, you have two healthy teams, making this the ultimate tie breaker in the NBA’s #1 soap opera. 

With that being said, let’s get this out of the way, Cavs in 7! Make your predictions below NOW, no switching it up after tip off! 

Why Cleveland? Well, there’s a saying that says:

“Men lie, women lie, numbers don’t lie”

But there’s also an exception to every rule. In basketball, there is such things as intangibles. Things that don’t and can’t get measured in the stat book. All of those ball players who’ve been to some form of the mountaintop (regardless of the level) understand exactly what it means and what it takes it to win. Only winners get it. Winning is an intangible skill, that only winners quite understand. 

On paper with the numbers, Golden State is definitely the favorite. However, even their head coach Steve Kerr understands what those intangibles are. Being a 6 time NBA champion himself, 5 as a player and 1 as a coach. He recognizes that Cleveland has those intangibles, hence his statement in the media that he’s shocked that GSW is the favorite. 

Again, Durant seems to usually get the best of LeBron head to head in the scoring duel, but Durant has not proven to be a winner yet. The Chef always seems to disappear in the finals (granted last year’s injury, he’s like a finals Kyle Lowry), Klay’s role has severely diminished in the second half of the season, and Draymond has become a walking reality show himself. They’ve lost a lot of post presence and their head coach has been out with health issues. These cause chemistry issues. All things that cannot be measured statistically. Don’t be a slave to statistics.  

Whereas, LeBron has proven to carry a team consistently for at least 8 years now. He’s a monster in the finals. Kyrie has had a lot of pressure removed from him and has been able to grow into a phenomenal closer and has proven he can contain and score on the Chef. With these two potent weapons, you release a dominate 3rd option in Kevin Love. People sleep on Love because his numbers are not equivalent to his Minnesota days. It’s called a ROLE. And he has accepted and flourished in his role to the greater good of the team, much like Bosh did in Miami. Another intangible. 

Overall, I’m just excited to see some good hoops! 

Comment below with your predictions! 

Get a Better Booty

Here’s the article that you’ve been waiting for – everything you need to know to shape up your booty for swimsuit season. Keep reading for the essential exercises that target your glutes to give it the shape and tone you’ve been wanting. 

Better Booty Exercise #1: Hip Lift
A great exercise to work your glutes is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg. 

Better Booty Exercise #2: Leg Lift
To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg. 

Better Booty Exercise #3: Banded Shuffle
This is a great exercise to get your heart pumping and to work your butt. To do this exercise you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel it the most. 

Better Booty Exercise #4: Plié Squat
Another form of squat is the plié squat. If you don’t have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plié position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times. 

Better Booty Exercise #5: Lunge
A fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand. 

Better Booty Exercise #6: Run or Walk
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time. 

Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort! 

If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve. 

Don’t wait – call or email today to get started.

13 Reasons Why You Need Exercise! 

Let’s face it, some days you just don’t feel like exercising. 

You get too busy, too stressed and quite simply too tired. 

But this shouldn’t stop you from lacing up your shoes and heading out for a workout! 

Here’s 13 of the absolute BEST reasons to exercise. Pull out this list and read it when you need a reminder of why exactly exercise is worth your time… 

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time. 

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise. Besides, when you look good, you feel good! 

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer! 

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful. 

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night. 

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation. 

7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance. 

8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise. 

9. To Reduce Aches and Pains By strengthening muscles around your damaged joints you’re able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain. 

10. To Stay Mentally Sharp Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise “Miracle-Gro for the brain.” 

11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion—it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life. 

12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections. 

13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program. 

Regular exercise gives you so many amazing benefits, as you’ve seen from the above list. Fill out this form today to get started on the exercise program that will change your life forever.

5 Flat Tummy Myths (And 3 Steps to Tight Abs)

Bathing suit season is right around the corner…got your beach body ready?

Most people want to slim down before baring it all, so I’m here to warn you of 5 Flat Tummy Myths that could waste your time:

Myth #1: Do extra crunches to flatten your abs.

Excessive crunches aren’t the answer for tight abs. In order to get that toned look, that you dream about, you’ll have to focus on burning off the layer of fat that is covering up your tummy.

  • Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #2: Take diet pills to speed results.

I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.

  • Tip: Don’t pop a pill – instead burn calories with intense exercise.

Myth #3: Turn to packaged diet products to boost results.

Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.

  • Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

  • Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.

Myth #5: Starve the chub away. 

Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

  • Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:

Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!

Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Come train with me.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Fill out this form to get started on an exercise plan that will get you those amazing abs.

Ways to cut 100 Calories

If you drop 100 calories a day, you’ll lose a pound a month.

1. Replace pop, juice, alcohol with every meal.

2.Swap a 12-oz. glass of whole milk for skim milk.

3.Eat a medium orange instead of drinking 12 oz. of fresh orange juice

4.No sugar and or cream in your coffee.

5. Top your whole grain bagel with 1.5 oz of fat-free cream cheese in lieu of regular

6.Try 1 oz. of maple turkey bacon instead of pork)bacon

7.Dip 1 cup celery into your favorite salsa or hummus instead of 1 oz. of tortilla chips

8.Bake 2 oz of oven fries in lieu of 2 oz. of fast food fries.

9.Choose 3 oz. of mozzarella cheese for your sandwich instead of Swiss cheese.

10.Instead of 6 oz. of crispy fried chicken with skin, eat 6 oz. baked chicken with skin.

11.Choose a slice of thin crust pizza over thick crust pizza.

12.Add vegetable toppings to your pizza order and say no to pepperoni.

13.Enjoy 12 oz of steamed rice (choose brown rice when possible) as an alternative to fried rice

14.Dip your salad in a side of your dressing (2 tsp.) instead of pouring 2 Tbsp of dressing on the salad.

15.Try either cheese or croutons on your salad—not both

16.1 cup of low-fat frozen yogurt instead of regular ice cream

17.Instead of 1/2 cup of strawberry ice cream. Enjoy 1/2 cup of fresh strawberries topped with 2 Tbsp of fat-free whipped cream.

As coaches, are we hurting our high school ball players? 

Why do we Coach high school basketball? 

Do we do it for wins and losses? Championships and conference titles? Is it for a paycheck? Do we enjoy mentoring young people and assisting in their growth? Is it to help them leap frog to the next level? 

Or possibly, a combination of all these things and more? 

I’m a firm believer, that obviously it must be a mixture of these things, in order to be a successful Coach. 

I personally love the competition, the opportunity to develop of young guys on and off the court. And for the many that wish to take their career further, I crave to give these individuals the tools that I found out the hard way. 

Each and every one of us has our own set of desires, goals, and philosophies on running a program. With those philosophies and practices we play a vital role in shaping the precious lives and potential careers of the youth entrusted into our care. 

So are we developing or damaging these players? I guess, to answer that question we must have a measurement to gauge our impact. 

Let’s be honest, any ball players that steps on the court has Hoop Dreams to play in college or the pros at some point. That dream is either encouraged or dashed on the rocks at some point for us all. At what stage that occurs, is different for us all as well. 

I’m pretty sure that if you are one of the top five players on your varsity basketball team, is safe to say that you probably believe you can and will play at the next level. 

It’s at this point, that I believe we as coaches play a major role. That role is preparation. Are we providing the necessary tools for our youth build a bridge to walk from the shores of varsity, to the banks of the collegiate ranks? 

Here is how where we can begin to gauge our impact! 

Even before positionless basketball became the norm in the NBA, I’ve always wondered why coaches force “big” guys to play on the block only, in high school. It just never made sense. 

For example, you have a kid that’s 6’7″ with a decent jump shot. For an average high school that’s head and shoulders your tallest player. 

I understand the necessity for having a post presence. Especially in old school, traditional role playing basketball. 

Here’s the dilemma.

Let’s say this same kid is freakishly talented, with a high ceiling for growth giving him a legitimate chance to play in the NBA. At 6’7″ he plays on the wing. 

So why limit him to the block? I’ll tell you why, because we as coaches care more about wins and losses than the future of our players. If you truly cared about the development of your players, you would find a middle ground where the team needs meet the best interest of the players. You don’t neglect one for the other. 

Think win-win!
In this situation, you would teach this play to have an all encompassing package. Which actually works more in the team’s favor than to limit his role only to the block. 

What’s more appealing to Coach? An athlete that is dominant on the block but one dimensional, or an athlete that is proficient wherever he is on the floor? I definitely prefer the all around threat. He’s more versatile and can play in more line ups. 

Conversely, this theory works with a kid that’s 5’8″ as well. Wouldn’t you love to have a guard that could post up as well as he attacks the cup and shoots the long ball? 

When you have a team of role players, it limits the possibilities of line ups. If a kid goes cold or gets in foul trouble it could disrupt the chemistry and flow of the game. 

On the flip side, a team of versatile parts can help fill voids much better and keep the engine running. 

Now those are extremes. Let’s take an average “big man” of about 6’4″ and force him to play the block because you have a small team. You may have just stripped him of a scholarship. It’s disheartening. Whether D1 or D2, you hinder his growth. 

Now, of course, every kid is not gonna play college ball. But time and time again I’ve seen kids with potential and talent be robbed of opportunities, because of faulty leadership. 

Does this mean we as Coach must abandon post players? Quite the contrary. It just means putting in the extra effort to give a kid an extra chance. And after all, isn’t that why we Coach in the first place? To effect our youth in a positive way. 

Think of ways you can expand the vision for your program. 

Share your stories and ideas below. Even ask a question, we appreciate your feedback! 

Have a blessed day! 

Greatness Cannot Be Achieved Without Obsession

At some point, we have all had aspirations to be great at something in life. Sometimes circumstances get in the way, and our vision of greatness disappears. Other times, we allow the negative mindsets of others to convince us that our goals are unrealistic. Whatever our reasons may be for giving up on our dreams, we still have to look ourselves in the mirror at night and ask ourselves if we are okay with the life that we have settled for.

I think I speak for most (if not all) when I say that the most devastating pain in life…is regret.

What is the reason you’ve given up on your dreams? I’m almost certain it probably still haunts you in the deepest recesses of your mind. On the flip side, there’s good news. It’s never too late to dream, it’s never too late to start over, and it’s never too late to be great!

On the flip side, maybe you’re young and still seeking greatness. All the better for you to set the sail for your course today!

Understand that greatness comes with a price. It’s a pretty hefty price tag, at that. The cost associated is a deep rooted obsession. And I’m pretty positive that we’re all obsessed with something in life, whether we like to admit it or not. In a nutshell, find your obsession and learn how to monetize it.  BOOM, Greatness in a can!

If only it were that easy, right? But actually, it is. It may take some time, effort, research and work ethic. Nonetheless, the formula is that simple. Simple to understand, a little  more difficult to perform. Take this away from today, that you cannot achieve greatness without obsession. Coming in a close second to your obsession, you have to have relentless, sickening, raw unadulterated work ethic to fuel the dream. 

Now it sounds simple, but life has a way of throwing obstacles and distractions in the way for you to hurdle over. You have to stay focused, don’t allow distractions to detour you from the journey. You could easily lose months, years, and in many cases DECADES (yes decades) of progress. Trust me, I’m a living testimony to that. 

Distractions aren’t always easily identifiable. In fact, more often than not the most potent of them are the most subtle. They begin as creeping compromises, and if you’re not careful those very same compromises can become habits and character flaws down the road. 

So what am I trying to say? The first step to greatness is your mindset. Understand that greatness is a series of choices and disciplines we set for ourselves daily. So set your goal before you, somewhere it can be a daily reminder of why you get out of bed every morning. Life is a journey, so enjoy the ride. It’s not so much about the destination, as it is about sight seeing along the way. 

After you’ve decided on the destination and set the course, put on your blinders. Distractions can take you so far away from the path that you forget where you’re going or why you wanted to be there in the first place. Then, be careful who you allow to tag along.

Surround yourself with those looking to end up where you’re going, or with those that’ve been there. Trust me, it’ll minimize the distractions. Another major key to remember with peers, is to go where you’re celebrated, not where you’re merely tolerated. You want to be with those that recognize and encourage your good qualities, not with those who point out your flaws at every opportunity.

Lastly, understand that no matter the destination you choose, there will be ups and there will be downs. There will be tough times and rough patches, things will not always work in your favor. It’s ok, you’ll get through it. The thing to remember is that if you’re going to have struggles in life regardless of your career path, then you may as well make it a path worth traveling.  

Why be miserable in your work, or content with a career that you “settled” on? If you’re going to struggle, struggle towards happiness. You’ll thank yourself later.

Have a blessed day!