Friday, November 27, 2020


 Everything you do is a result of habits.  Basically your life is a sum of all your habits.

Habits are the things we are so used to that they become our default even when we know better.   Bad habits like poor food choices, not sleeping, lack of exercise, smoking, or overindulgence in alcohol - things we know aren’t healthy for us, yet we keep repeating it.  

But what if you want to change? What if you want to form new habits? How would you do it?

One way to develop a new good habit is using the WOOP Method.

WISH-  Identify a wish that is important to you “I want to exercise more often”

OUTCOME - visualize the positive results that will achieve.

“I’ll have more energy and confidence” 

OBSTACLE - identify any challenges

“I’m tired after a day at work and don’t feel like working out”

PLAN - Figure out how you can overcome the obstacle(s) to fulfill your wish.

“I’ll have my workout clothes ready to go beforehand” 

The big thing is to start small - over time these changes will add up and have a good impact on your life.  More importantly, it is the repetition that will bring success.

So how do you make progress and push forward? 

By being accountable. By tracking what you are doing you can see that the time and effort you are investing is delivering results.  This works into your subconscious mind.

The conscious mind is capable of processing 2,000 bits of info per second while the subconscious mind can process 4 billion bits per second.  Which do you think will help you give up bad habits and begin to replace them with good ones?

Want more proof?? 

Your subconscious mind accounts for 83 percent of your brain mass and is responsible for 98 percent of your perceptions and behaviors including habits and beliefs, memory, personality and self-image

Accountability is the glue that ties Commitment to Results - it is one of the key actions to achieving your health and fitness goals.  Tracking your progress increases the likelihood of achieving success.  By monitoring your progress, you can see how far you have gone (brick by brick…). As you progress you get a sense of pride  and accomplishment - which is a huge motivator.  This is a powerful method for sustaining habit change.

Due to low-effort nature and repetition, habits become embedded into your behavior leading to bigger sustainable lifestyle changes.  Start a new Good Habit today!


Wednesday, November 18, 2020


 Have you ever:

  • Went to get something and forgot what you were there to get?
  • Forgot a thought in mid sentence?
  • Having a hard time concentrating?

  • Suddenly forgot what you were about to do next

Brain fog isn’t a medical condition, but rather a symptom of cognitive dysfunction and is caused by
dying brain cells.  The World Health Organization estimates that the number of cases of dementia is estimated to more than triple by 2050.

Did you know that your brain stops growing at around 25 years of age.  When you reach 35 years old, your brain starts to shrink by 0.5% (half a percent) a year.  By the time you reach 55, 10% of your brain will be gone, 20% by age 75.   And, this brain shrinkage isn’t because you are “getting old”, it is Lifestyle related!

The good news is that Brain decay can be reversed - no matter how old you are.

How, There are 3 Habits that you are doing every day that damages your brain, memory and overall health.    These habits increase stress that destroys your brain, make you sick more often and causes dementia.


Your body needs over 7 hours per day of sleep.  Sleep Quality is more important than Quantity.  It’s at sleep that your body heals and your brain flushes out toxins to help improve brain functions.

Your brain shrinks by around 60% in volume to make room for the lymph nutrients that bathes our neurons in the brain.  These neurons are critical for the connections and network that drives our body.  It is this Glymphatic System which is made to work at Sleep.  

For most of us, a normal sleep duration of 7-8 hours will include 4-7 cycles of sleep.

During the first half of the night (think 10pm to 2 am), you get more deep sleep  (Body Heals)

and in the second half of the night (think 2 am to 6 am), you get more REM sleep (Mind Refreshes).

In deep sleep, the body heals. In REM sleep, the mind refreshes.

Here are some Helpful Tips for getting a good night's sleep; 

Waking up and going to be the same time each day

Your bed should only be used for sleep and sex not watching TV

Sleep with your bed raised at head to allow for lymph drainage.

Massage the Lymph nodes in the neck to promote circulation.

Cool and darken your bedroom at night.

Refrain from computer screens or watching TV before bed

Hide your phone, clock and other stressors which increase cortisol levels at night

Don’t drink alcohol, as it disrupts your sleep cycles

Create a relaxing routine - have a bath, read a book, perform breathing exercises.


Diet plays an important role in staying healthy including combating brain fog.  A lack of proper nutrition increases stressors in the body. Some of the main foods to reduce are:

Junk Food

Parts of the brain linked to memory, learning, and mental health are smaller in people who eat junk food.  Berries, nuts, whole grains, and green leafy vegetables should be part of your daily diet as it preserves brain function and slows mental deterioration.  A Vitamin B-12 supplement also is useful in supporting brain function


Sugar is not a stable source of energy for the brain & increases insulin and adrenaline which increases stress and anxiety, and leaves your body exhausted and depressed.


Salt is bad - if in excess.  We get enough of this essential mineral naturally from our foods and don’t need to consume extra.  Stop consuming processed and packaged foods as these foods include over twice as much of the daily recommended salt you need.

Trans fats

Trans fats are dangerous to brain health. Do not eat fried foods, margarine, microwave popcorn, frozen dinners,  ice cream, cookies and crackers.

Other food allergy triggers include:

MSG,  aspartame, peanuts, and dairy

Remove these trigger foods from your diet and your brain health will improve.


We were meant to move.  The longer you go without regular exercise, the more likely you are to have dementia.  In addition, you are more likely to get diabetes, heart disease, and high blood pressure - all of which are linked to Alzheimer’s. Plus, the more you move the more energy your mitochondria makes - supplying your body with the energy source it needs  

Learning to Move is more important than learning to read and write.  Your Mind and Body are One.   And you don’t have to start running a marathon.  Going for a brisk walk, a nature hike or a 20 minute bodyweight workout is all you need to get started.   

So, realize that “Getting Old”  is NOT an age number it’s a functional ability (cognitive ability) to do complex movements.  You are Never too Old to get moving.  Spend at least half an hour most days of the week being physically active.  


All of these bad habits have one thing in common - they affect our Stress levels.

Your body doesn’t know the difference between physical stress, emotional stress or chemical stress.  When your body can’t adapt, it goes into inflammation - not just your brain but other parts of the body.  This affects your Sympathetic state (fight or flight response). Over time this becomes chronic stress - it’s go, go, go….and overtime your body breaks down.

So how do change and get into that parasympathetic state - the relaxed and resting state?


Meditation directly counteracts the fight-or-flight response triggered by stress, calming your state of mind, and reducing the inflammation and stress that leads to premature aging and disease.  Meditation exercises your brain, it helps to detoxify the brain and reduce stress and anxiety.  Meditation helps you feel balanced and relaxed. 


A key factor to effective meditation is focusing on your breath.  You learn to pay attention to the breath as it goes in and out, noticing when your mind wanders from this task.  This helps to build mindfulness and gives your brain and organs a much-needed boost of oxygen, it slows your heart rate, and can lower or stabilize your blood pressure.

By adding Meditation and/or Breathing exercises into a regular routine, this becomes a healthy habit that helps counteract Memory loss and improves overall health.  This will also help combat some of our bad habits - like lack of quality sleep, stress or binge eating, and can make you feel more energetic so that you move more. Your body and brain will love it.

Use it NOT Lose it!

Friday, November 6, 2020

Parasympathetic Summit: November 9-15, 2020

 Your parasympathetic nervous system is associated with relaxation, regeneration and repair. After a danger has passed, it is what brings your body into balance by releasing the neurotransmitter acetylcholine, which helps regulate sympathetic arousal, bringing your heart rate down and helping you calm after periods of stress and anxiety.

All health maintenance processes — including digestion, detoxification, immune activities, tissue regeneration and arousal — are turned on only when your body is in a parasympathetic state.

You cannot heal outside of the parasympathetic state; it brings your nervous system into balance and affects every aspect of your well-being.

 Discover daily strategies to activate your parasympathetic state and enter a healing state.

Click on the following link;

Sunday, November 1, 2020

Pandemic Got you Down?

Has the Pandemic got you down?

Stuck at Home?

Need to Self Isolate?

Exercise taken a back seat?



You can do your workout along with me or on your own, 

Anytime and Any where.

We have real-time group fitness classes Tuesday and Thursday evenings.

or schedule a one on one session.

take advantage of the Trainerize Mobile app