Ready for a 30 day Challenge? If you frequently make excuses that you can't afford to get in shape because it's too expensive to join a gym, hire a trainer and eat healthy food, this episode is for you. Let me know how it goes, I'd love to hear from you. 

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In this episode I discuss lifestyle design. How do you want to feel everyday? How would you like to spend your time? Do you want to travel? Live debt free? You must first get clear about what is most important to you, and then discipline yourself to track progress and pay attention to your life. My approach is to design my life how I want it based on my values and goals, and build my business to support those things. 

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Breaking the year into quarters to make the goal setting process easier has been my focus in 2021. I further break things down into monthly, weekly and daily goals. How do you approach this process? I've got some new book recommendations, a rant or two, and thoughts on living in alignment with your values. 

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We often talk about the benefits of taking a deload week in the gym where we reduce our volume and intensity of our workouts in an effort to recover and 're-sensitize' ourselves to the benefits of training when we return to the gym. What about doing the same thing in our regular life? Removing yourself from your normal routine for a week or so can help reinvigorate you to come back more excited and enthusiastic about your life, helping boost productivity and improving your relationships and everything in between. 

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There are a variety of reasons you may not be getting results with your training and nutrition plan. Check yourself. Are you doing one or all of these things? 

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The people closest to us have the power to influence our decision making. They can lift us up with encouragement,  and support us through our most challenging moments. The opposite is also true.  An unsupportive spouse or family member can derail progress and play a role in failure if we don't communicate well and listen carefully to one another's needs. Is your spouse supportive of your goals? Are you supportive of their goals? 

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What does it take to be coachable and get the most out of working with a fitness coach or personal trainer? After 16 years in the fitness industry, I've gotten pretty good at predicting how successful a client will be with their fitness goals based on the following: whether or not they have clear goals and values, if they consistently ask questions, if they're willing to hold me accountable as a coach, how frequently they communicate, and if they're chronically late for sessions.  Here are my thoughts on how to show up for your coach, and get everything you want from your partnership. 

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Do you consider what you get in return for the time you invest in the books you read, the media you consume and the conversations you're having? How much value do these activities contribute to your life? If you're dealing with anxiety, depression, and otherwise feeling hopeless right now, take a closer look at where you are putting your energy and what, if anything, you're getting in return. 

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In this episode I discuss the ways I categorize self-care. We could all do better to implement habits that leave us feeling refreshed and ready to take on the world. We could also be better about setting boundaries, saying "no" more often and keeping toxic people away. What are some of your favorite self-care activities? 

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After a a bit of a hiatus over the holidays, I'm back! I've got a few things to share about how I set goals, what I loved about 2020, and what I'm focusing on now. 

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