I recently heard the following, “What do I want.” “And are my daily behaviors supporting it.” I cannot pin point exactly where I heard it but it really resonated with me. So much that I wrote it on a post it note and have it in my kitchen. A place I spend a lot of time daily so I’m sure to see it frequently. This is such an eye opening statement. We all have goals for our lives. But a goal is just a goal. Without action it means nothing. Have you ever felt stuck or like you keep failing at the thing you want so badly in life? You might feel like  you’re doing all the things but not getting anywhere. We have all been there. It’s frustrating. And exhausting. But what if the problem isn’t that you aren’t working hard enough? What if the problem is that your daily actions don’t actually match what you say you want? Sometimes we think it’s the big things that move the needle but really it’s the small things we do each day. GETTING CLEAR ON WHAT YOU WANT First, you have to know what you’re working toward. This might sound obvious, but a lot of people don’t take the time to get clear. They say things like, “I want to be healthier” or “I want more balance.” But what does that really mean? Take a minute. Write it down. Be specific. If you want to be healthier, does that mean eating more protein? Moving your body daily? Getting better sleep? If you want more balance, does that mean setting boundaries? Cutting back on social media? Making time for hobbies? When you know exactly what you want, it’s easier to see if your actions are leading you there. DO YOUR DAILY ACTIONS MATCH? This is where things get real. Look at your typical day. Be one hundred percent brutally honest with yourself. Are your habits and choices supporting your goals? If you say you want to feel stronger but skip workouts and eat whatever’s easy, you’re not aligning with that goal. If you want to be more present with your family but spend every spare second on your phone, something has to change. The truth is, big goals don’t happen overnight. They come from small choices made over and over. You don’t need a complete life overhaul. You just need to shift…

THE SECRET TO REAL CONTROL We all have internal stress we just may not realize it. We all experience stress. Some of it comes from outside forces (external stress). Things like traffic jams, work deadlines, and unexpected life events. But there’s another type of stress, one that often goes unnoticed: internal stress . Unlike external stress, which is caused by things that are out of our control. Internal stress is something we can manage. The secret? It all comes down to control. As humans, we have a deep need for control. When we’re upset whether with others, our situation, or the emotions we are experiencing it is often because we feel like we’ve lost control in some way. The good news? By understanding the difference between external and internal stress we can shift our focus to what we can control (our response) and reduce the daily stress that wears us down. When I first started learning about the mind body connection, I was struggling with severe ankylosing spondylitis and chronic iritis symptoms. One of the biggest aha moments I had at the beginning of my healing journey was realizing the majority of my stress was coming from within. I was creating it on my own. Through my thoughts, people pleasing tendencies, and perfectionism. All of it! It was a huge awakening. Once we know something, we can do better. As I gained tools to understand myself, I slowly made changes that completely transformed my life. EXTERNAL STRESS VS. INTERNAL STRESS External Stress: These are things that happen to us. A delayed flight, a rainy day ruining your plans, someone cutting you off in traffic. We have zero control over these things. Internal Stress: This comes from how we respond to life and the challenges we encounter along the way. It’s the expectations we put on ourselves, our fears, on others and our need for things to go a certain way. Life will always be full of challenges. This is inevitable. Our mindset and perspective dictates whether these challenges rob us of our energy and power or allow us to come out on the other side stronger than when we went in. This is a topic I explore with my coaching clients in my three month program. And, most of the time, it becomes one of the most profound realizations for them. The best part of realizing that most of our stress is internal is that control falls…

THE CASE FOR SPRINTING AT ANY AGE When we’re younger sprinting is naturally part of our lives. Whether we’re playing tag with friends, racing, or participating in youth sports we are sprinting almost daily. However, as we age sprinting becomes a thing of the past unless we are purposely planning it into our lives. Over the past year or so I have learned about the importance of sprinting. So, I thought it was finally time to share a bit about the benefits and how I have personally incorporated sprinting into my weekly fitness routine. Springing is a simple yet powerful way to boost your health, burn fat, and improve your overall fitness. One of the best aspects of sprinting is it is a super quick and very effective workout. Making it perfect for a rest day or to tag on at the end of a workout. There are multiple health benefits to sprinting but the one that caught my attention the most has to do with visceral fat. Recently I listened to Max Lugavere’s podcast with Dr. Sean O’Mara  and learned that sprinting is one of the most effective ways to reduce visceral fat. WHAT IS VISCERAL FAT AND WHY IS IT SO DANGEROUS If the term visceral fat is new to you know you are not alone. Most people have never heard of visceral fat let alone know what it is. Visceral fat is not the fat we can pinch on our body. The fat we all are aware of is the fat that sits right under the skin which we can easily feel and see. This fat is called subcutaneous fat. Subcutaneous fat is a healthy fat that insulates the body, stores energy, and protects bones and muscles. While subcutaneous fat considered a good fat too much of it is not good for our health. Visceral fat on the other had is the fat stored deep within our abdominal cavity. It wraps around vital organs like the liver, pancreas, and intestines. Unlike subcutaneous fat visceral fat is hidden. And, as we know when we can’t see something we don’t think much about it which is what can make it so dangerous. Out of sight out of mind. Excess visceral fat increases your risk for heart disease, type 2 diabetes, insulin resistance, high blood pressure, and certain cancers. Visceral fat is dangerous because it is metabolically active which means…

Have you ever thought about the lives our ancestors led, filled with a great amount of discomfort in there everyday lives? They didn’t have the ease of purchasing warm, water-resistant down coats with a click of a button. They did not have any food their heart desired available on every corner, or the comfort of warm, cozy beds to climb into each night. Despite their hardships, our ancestors were stronger, both physically and mentally, thanks to the challenges and discomforts they faced. We often associate comfort with a sense of security, contentment, and peace. However, have you ever stopped to consider the potential drawbacks that comfort might bring? Let’s explore why excessive comfort can be detrimental to our health and our minds, and discover how embracing discomfort can lead to personal growth and a more fulfilling life. Take a moment to recall the most recent instance when you found yourself in an uncomfortable situation, and reflect on how you felt afterward. Whether it was a situation you purposefully created for yourself or one you happened to stumble into. I bet when you reflect you can find aspects of that experience that make you feel proud of  yourself or surprised you were able to make it through. COMFORT AND THE BRAIN Before we delve into the reasons why an excessively comfortable life can have negative effects on our health and well-being, it is important to understand the underlying reasons we gravitate towards comfort. Comfort is intricately linked to our brain’s innate desire for safety and security. Our brains are wired to seek out familiar and predictable environments, situations, and routines as a means of reducing perceived threats and maintaining a sense of stability. The comfort we experience serves as a protective mechanism, allowing our brains to conserve energy and minimize risks. It acts as a shield against the unknown and potential dangers that could throw us off balance. While comfort may bring a sense of security, pushing ourselves outside of comfort can lead to amazing growth. WHY COMFORT CAN BE DETRIMENTAL TO YOUR WELL-BEING  The Alluring Trap of Comfort: In our modern world, comfort is constantly marketed to us as the ultimate goal. We’re bombarded with advertisements promising a life of ease and convenience, enticing us to seek comfort at every turn. Many of us go from an air conditioned or heated home, to an air conditioned or heated car into…