10K? Is that a real thing? What if you did some data gathering with your new wearable and realize you're only getting 2500K? Do you need to walk 5 miles a day? Who the heck has time for this?! Your sitter just cancelled! Your meeting is running over! Wait I can't stand cardio can I substitute steps? I am hitting all the variables that can interrupt your step game and giving you actionable steps to help you get your step game strong!

What does your road to your goals look like? Are you just wishful thinking that magically your dream body will appear? That your exercise routine will take off? That self care window will open up and you can dreamily walk through? You need to pave your path, friend. It is the only way that works - and I promise future you will thank you. It isn't that hard - but the consistency is what will challenge you.

I was swimming in the emerald green water of Lake Tahoe yesterday. What I thought would be a gentle frolic in the water turned out to be a soul searching distance swim that asked me to dig deep, quiet my self doubt & face some of my fears. I never would have tried without my swim coach (a 12 year old junior life guard!) by my side. If you keep standing in your own way & your inner voice is saying you can’t I want to plug in this episode and get ready to find that inner strength.

Fine fine saboteur - but is it you? Are you the one setting yourself up for failure or success? Are you making choices that barricade the road to your goals or are you building bridges? Why do you keep lying to yourself making excuses that you can't, you don't have time, you don't have support or this isn't easy? Or is someone like this in your life keeping you from reaching your finest potential (friend, partner, etc). Today I am sharing some insights to help you find out which one you are - so if you are ready for a truth seek & destroy the sabotage mission come along with me!

How do I keep my progress once I've reached my goal? I am 'so good' during the week but I lose it on weekends! Date nights and dinner out got me like whoa! I know the booze I have a few nights a week is holding me back...Sound familiar? It should b/c it is you! Yes - these are real life client chats I have had and the struggle is real. In today's episode I break down how to approach these sticky spots (and a few others like travel and vacation) & how to make a feasible reasonable plan! Some JBP words of wisdom + tough love comin' in hot!

*Trigger warning* this episode talks about cancer, care giving, generational trauma and german chocolate cake. Listen if you want to learn a bit more about:

-how I grew up & how it affected me (from being a great cake baker to being a great coach)

-how I firmly believe we have to unlearn past behaviors and negative talk that is handed down

-how you can still build a 3 layer cake with square pans and how not to cut it.

Did you know I got a D in Cell Biology 110? Did you also know I still went on to graduated with honors from undergrad, get accepted to chiropractic school and graduate with honors as well?

Just like thinking one crappy grade may ruin your overall 4 year experience, one week of indulgent vacation isn't going to overturn 51 weeks out of the year.

Tune in to today's LWJ love nugget to find out how this mindset shift can unleash your consistency potential!

This simple 3 step approach can be critical in flipping the script from "ugh this way of eating is so annoying I don't have time and I'll never make progress" to "I feel in control about what is in front of me, my choices and how I am taking care of myself to inch closer to my goals"!

In today's episode I explain what PPP is & how to use it to your advantage. When you get frustrated pull out this 90's hip hop moment and remind yourself I'm down with PPP!

Have you ever felt like you were in a holding pattern? That you weren't moving forward? And maybe you had negative self talk b/c you aren't moving in the direction you want/need/should be? What if I told you that holding ground and maintaining IS PROGRESS? I learned this concept when I had my coach years ago and my over achieving, A+ student, always be doing the most attitude was shook! Say what? I can just maintain my weight & I am winning? Holy moly!  Today's podcast episode explores this concept - and this is loudest for the people in the back who think they always have to be losing weight in order to make progress. Sometimes holding right where you are at is exactly where you need to be.