My Top 10 Tips for Maintaining Weight Loss

Fed up with yo-yo dieting? Tired of pills, bulges or bulk your sick of hefting around? Want to look and feel better? Whether your benefit from weight loss by looking better, getting more fit, lowering health risks or greater confidence- my #1 tip is to aiming to sustain the weight loss, believing you will succeed, […]

Great online monthly fitness tracker for 2018 from Anytime Fitness

Talk about useful wellness and fitness tracker for 2018!! What a great tool! Yeah, Anytime fitness!!

ATF blog post

Full 2018 monthly fitness tracking calendar pdf.

Full citations:


My Top 3 strategies to maintain weight over the holidays

ican! #2/5. Holiday To Me: From Me: Pledge.

In this second of 5 posts supporting the ican! To Me: From Me: holiday pledge campaign to either NOT gain any weight this holiday season or proactively commit to making whatever healthful actions needed to help accomplish your New Years Resolutions. Q1. Why do people eat more during the holiday season? We want to and […]

Destination Workouts – 2017

Series for physical exertion and spiritual renewal

Aloha! I share a few of our favorite places to sweat and enjoy the great outdoors.  If I don’t challenge myself by creating workouts that inspire me then the couch gets too cozy!  Doing even one of these “Destination workouts” a week or working towards a really challenging race (i.e. the Spartan Super) is how […]

Vitality shows in not only the ability to persist but the ability to start over.

F. Scott Fitzgerald

To Ponder: When you take the time to cleanse your physical body of accumulated stress and toxicity, you are rewarded with increased vitality and optimal health. –Debbie Ford   Protect your enthusiasm from the negativity of others. –H. Jackson Brown, Jr.   How’s your VITALITY?   References

With self-discipline most anything is possible.

Theodore Roosevelt

To Ponder: By constant self-discipline and self-control you can develop greatness of character. –Grenville Kleiser Whether you call it Buddhism or another religion, self-discipline, that’s important. Self-discipline with awareness of consequences. –Dalai Lama References

How to effective resistance the urge NOT to exercise

Lean and Fit: Week 5

Sometimes, because of emotions, chemicals, fatigue, previous baggage or whatever – we don’t think logically. We make thinking mistakes (Beck Diet Solution, Days 25 -27).  Typically, these are black and white, an all or nothing mentality, i.e. “If I can’t stick to the diet I might as well give it up.” Self-deluded, unrealistic, negative, emotionally-laden thoughts that […]

How to Stop Sabotaging Your Fitness Goals

Lean and Fit: Week 3

Sabotage is an underhand interference or any undermining of a cause. We can do it to others, others can do it to us, and we (inadvertently) do it to ourselves. For instance, when we internally justify eating goodies because “we earned them” or because we “don’t want to make others feel bad by not joining in.”  Most of us do the same with […]

Aligning fitness goals with a realistic plan

Lean and Fit: Week 2

This week we finalize our 4, 8, 12, or 16 week fitness plans  Your plan must match your vision, goals and motivation and should build over 12 to 16 weeks to 150 minutes of aerobic exercise and 2 bouts of resistance/strength training each week, or more!  If you’re working with me you’ll also consume a […]

Why clarify your motivation??

Lean and Fit Series: Week 1. Set goals that align with your motivation.

Obstacles! Without a clear vision of why you are doing something, a tangible, meaningful reason why you do something, it’s very easy to give in to life’s obstacles, especially when your tired, limited funds, got other important things to do, or are flat out afraid. Below I’ve created a table that link common motivations to […]