Thursday, August 8, 2019

Quote of the Day

“Your mind is a garden, your thoughts are the seeds, you can grow flowers, or you can grow weeds,” –

Author unknown

Wednesday, July 10, 2019

Quote of the Day!

“I never hanker after the past-I prefer to devote myself to new tasks.” - 

Steffi Graf

Thursday, June 20, 2019

Over training Syndrome Can Sabotage Performance

As you know from reading this website, I emphasize focusing on accomplishing our goals, as effectively and efficiently as possible, while enjoying the process.

Therefore, we do not want to impede our daily progress toward accomplishing our goals and realizing our dreams. With this said, I strongly recommend that you read the following article by Brady Holmer.

Just click on the following link, please:

Over training Syndrome Can Sabotage Performance

Monday, June 17, 2019

Quote of the Day...

"You can live for the pressure or apply it!"

We are often surprised at what we can accomplish, when we apply the pressure instead of letting the pressures of life get to us.

When we apply the pressure, we get stronger and create new opportunities for growth and Goal accomplishment.

The central message, here is…keep moving forward toward your goals!

Wednesday, June 5, 2019

Remember this...

The reality is, stress can potentially be a good thing; it can be a motivator and a survival mechanism, until the stress level causes hormones, enzymes, and neurotransmitters to breakdown. Then stress becomes a health problem, quite often leading to high blood pressure, cardiovascular disease, diabetes, obesity, depression, cardiac arrest, insomnia, and even death, in some situations. Chronic stress increases the rate at which telomeres (the repeat DNA sub units at the end of chromosomes) are shortened. Telomere length has been associated with chronic stress exposure and depression.

With the above information in mind…

When you are feeling the negative impact of stress remember this:

Exercise and music, fueled by a positive mindset are the motivational ingredients to counter the negative effects of stress!

Friday, May 24, 2019

A guide on body image and it's affects on mental health

Please click on this link because this is a very informative and insightful article.

A guide on body image and it's affects on mental health

Insight leads to awareness and awareness leads positive change.  

Friday, May 17, 2019

Muscle Recovery: Essential to Your Next Workout

The following link will provide you with useful information as it pertains to a very important topic, which is: allowing our muscles to adequately recover and grow from our workouts. This is a very important topic because we need our muscles to fully recovery and grow to reach our exercise and wellness goals. As you know from reading this website, I want to direct my readers in a goal directed fashion. 

This is a very insightful article by Nate Martins.

Just click please:

Muscle Recovery: Essential to Your Next Workout

Tuesday, May 14, 2019

Did You Know?

Did you know that you need carbohydrates for the following 4 reasons:

1) Carbohydrates are the perfect and preferred form of energy.

2) Carbohydrates efficiently burn and use fat and protein.

3) Carbohydrates constantly need to be replaced, causing a craving that needs to be satisfied.

4) Parts of the central nervous system rely solely on carbohydrates. 

Sunday, April 7, 2019

Sunday Salmon Recipe

Teriyaki Salmon Bowls

This recipe provides 4 servings


4 (4-oz.) skinless salmon fillets
1 1/2 Tbsp. extra-virgin olive oil  
4 Tbsp. reduced-sodium teriyaki sauce, divided
4 ½ teaspoon sea salt
½ teaspoon pepper
3 green onions, chopped

  1. Heat the olive oil in a medium skillet over medium-high heat. 
  2. Sprinkle the salmon with the salt and pepper. 
  3. Add fish to the pan; cook approximately 4 minutes. Turn fish, and brush with 2 tablespoons of the teriyaki sauce. Cook another 4 minutes, until internal temp. is 145 degrees. 
  4. Serve with rice among 4 bowls. 
  5. Drizzle remaining 2 tablespoons teriyaki sauce evenly over rice bowls. 
  6. Sprinkle with chopped green onions.  

You can also add mushrooms or any vegetable you might have on hand, adding more color and crunch to this quick, simple, healthy recipe.


Monday, March 25, 2019

Remember this...

When you feel that you are low on motivation or are simply in a bad mood, remember this…

Music has the power to redirect your focus in a positive fashion…away from negative thoughts.

Music has the power to activate your motivation and put a smile on your face in the process!

Did You Know?

Did you know that the use of weight lifting belts for healthy adults, engaging in moderately intense exercise programs is not recommended; this is because weight belts have the potential to increase an individual's heart rate and systolic blood pressure.

Additionally, weight belts often give people a false sense of security, and the misconception they can lift more weight, and this can result in over working muscles and injury...which decreases motivation, hindering goal attainment. In essence, the utilization of weight belts is quite often counterproductive to the task-at-hand.

The alternative to weight belts is about utilizing appropriate exercise technique and especially proper activation of your core muscles, which are essentially your body's natural weight lifting belt!

Sunday, March 17, 2019

Saturday, March 16, 2019

Book Recommendation

“Doing What Must Be Done,” by Chad Hymas

This book is very inspirational and motivational…consider it a “must read.”

I strongly recommend this book, as it is a great example of the resiliency of our motivational spirit, which I talk about in my book.

Remember books provide information and insight, which leads to wisdom!

Wednesday, March 13, 2019

What is pattern overload?

The simple answer is, pattern overload is consistently repeating the same pattern of motion, for example baseball pitching or cycling. With time, such repetitive activities place excessive stress on the body. Gym members who train with the same routines repetitively are engaging in pattern overload.

Also, pattern overload is not always related to exercise, as there are many occupations that involve repetitive patterns of motion, throughout an eight- hour work day. Individuals who engage in lifting and loading of heavy boxes/packages, or even sitting for long periods of time are especially susceptible to the stressful effect of pattern overload.

Very often we cannot avoid pattern overload…so what can we do to limit the it’s negative impact, as much as possible?

The answer is flexibility training! It is an essential component to all fitness training programs as well as improving the daily functioning of our bodies.

Pattern overload leads to dysfunctions in connective tissue, thus facilitating an injury cycle, which includes inflammation; this can cause micro muscle spasms, decreasing normal elasticity of muscle tissue, resulting in limited functioning and varying degrees of pain.

Flexibility training will:

1)      Correct muscle imbalances
2)      Relieve joint stress
3)      Maintain normal functional length of all muscles
4)      Decrease excessive muscle tension
5)      Improve overall muscle synergistic function

Tuesday, February 26, 2019

Sunday, February 24, 2019

Quote of the Day!

“Let your dreams create a vision that beckons you toward your goals!”

Friday, February 22, 2019

2 Quick & Healthy Side Dishes

Charred Broccoli with Chickpeas


1) Using a mixing bowl, toss 8 cups chopped broccoli, 2 tablespoons olive oil, 1 teaspoon sea salt and a pinch of freshly ground pepper. Low-broil until charred, approximately 6 minutes, on a baking sheet.

2) Whisk together: ¼ cup each chopped cilantro and low-fat plain yogurt, 1 tablespoon each olive oil, lemon juice and a pinch each of sea salt and pepper.

3) Top the broccoli with the dressing and ¼ cup each roasted chickpeas and golden raisins.

Roasted Potatoes with Parsley


1) Toss 1 ½ pounds potatoes (cut into 1-inch cubed pieces) with 2 tablespoons olive oil, 1 teaspoon each sea salt and ground coriander, in addition to a pinch of freshly ground pepper. Roast on a baking sheet at 450 degrees until browned and fork tender, approx. 35 minutes.

2) Combine ½ cup chopped parsley, 2 tablespoons white wine vinegar, 3 sliced scallions, 2 tablespoons olive oil, and a pinch of salt and pepper to taste; spoon over the potatoes.


Friday, February 15, 2019

Insightful Gem to Remember...

In order to create positive change, we must establish and maintain positive, goal-directed habits. Our habits then become our routines that shape who we are and ultimately what we will accomplish. 

Sunday, January 20, 2019

Healthy Monday Recipe

Smoked Salmon on Crispy Crushed Potatoes with Dill

This recipe provides 4 servings


1) 4 ounces smoked salmon
2) 3 tablespoons olive oil
3) ½ cup light sour cream
4) 1-pound fingerling potatoes
5) 1 tablespoon chopped fresh dill
6) a pinch of sea salt
7) a pinch of pepper


1 Boil the potatoes in a large saucepan of lightly salted water, until just tender, approx. 10 minutes. Press each potato to flatten, a touch.

2 Cook the potatoes in the olive oil in a large skillet over medium-high heat, until browned and crisp, approx. 4 minutes per side. Season with a pinch of sea salt and pepper. Top with the smoked salmon, sour cream, and dill.


Saturday, January 19, 2019

Healthy Saturday Salad Idea

Farro Waldorf Salad

This recipe provides 4 servings


1) 1 cup farro
2) ¼ cup mayonnaise or plain yogurt
3) ¼ cup light sour cream
4) ¼ cup buttermilk
5) 2 tablespoons chopped fresh dill
6) 3 tablespoons apple cider vinegar
7) 2 apples, chopped
8) 2 scallions, sliced
9) 1 cup halved seedless red grapes
10) 4 celery stalks, sliced into bit sized chunks, plus 1 cup chopped celery leaves
11) 1 cup chopped toasted walnuts
12) ¼ cup golden raisins
13) 1/2 cup chopped fresh parsley
14) a pinch of sea salt and pepper


1) Cook the farro as instructed per label, then spread on a baking sheet and let cool.

2) Prepare the dressing; Whisk the mayonnaise, buttermilk, light sour cream, scallions, vinegar, and dill in a large bowl.

3) Add the apples, celery, grapes, raisins, walnuts, and farro to the bowl with the dressing; toss. Season with a pinch of sea salt and pepper. Stir in celery leaves, and chopped fresh parsley.


Monday, January 7, 2019

Insightful Gem to Remember for 2019!

“Motivation will almost always beat mere talent.” —Norman R. Augustine

Goal Accomplishments Await Us in 2019!

Saturday, January 5, 2019

Link of Interest

Just click please:

Healthy Breakfast & Brunch Recipes


Remember to...

Set goals because they will teach you!

Quote for 2019!

I remind myself of this fact, everyday...

“Each day that we awaken, we take a step toward our goals, remain the same, or take a step back.”

Remember this...

"Goals are Dreams with Deadlines." - Diana Scharf  Hunt

Friday, January 4, 2019

Healthy Saturday Recipe

Mushroom Turkey Meat Loaf

This recipe provides 6 servings


1) 1 cup minced onion
2) 1 tablespoon olive oil
3) 1 tablespoon reduced-sodium Worcestershire sauce
4) 2 teaspoons thyme
5) 1 (8-oz) package cremini mushrooms, finely chopped
6) 1 ½ teaspoons chopped garlic
7) 1 teaspoon sea salt, divided
8) 1 teaspoon pepper, divided
9) 1 ½ pounds extra-lean ground turkey
10) 2 large eggs
11) ½ cup whole-wheat panko
12) ¼ cup ketchup
13) ½ tablespoon light brown sugar
14) ½ tablespoon apple cider vinegar


1) Preheat oven to 350 degrees F. Place a pan of water on bottom rack.

2) Heat olive oil in a large skillet over medium-high heat. Add onion; sauté approx. 4 minutes. Add mushrooms; sauté approx. 3 mins. Add Worcestershire sauce, thyme, garlic, ½ teaspoon sea salt, and ½ teaspoon pepper; sauté 1 minute.

3) Gently combine turkey, eggs, panko, mushroom mixture, remaining ½ teaspoon salt, and remaining ½ teaspoon pepper in a large bowl. Add meat mixture to an 8 ½ by 4 ½ inch loaf pan lined with foil (for easier cleanup). Lightly press meat mixture evenly into loaf pan. Bake at 350 degrees F. on middle rack until loaf in center is 155 degrees F., approx. 50 minutes cooking time.

4) Combine ketchup, sugar, and vinegar in a small bowl; brush over top of loaf.  Increase heat to lo broil. Broil for 5- 7 minutes, or until glaze bubbles. Remove from oven; cool 10 to 15 minutes. Lift or remove turkey loaf from pan. Cut into 6 slices.

This recipe provides 28 grams of protein per serving!


Wednesday, January 2, 2019

Trust Me!

I strongly believe in the power of knowledge because it creates clarity, and a subsequent sense of self awareness.

Knowledge fuels motivation!

With this being said...I say, "Trust me!," when I tell you that the book "The Power of Habit: Why We Do What We Do In Live and  Business," by Charles Duhigg is a PERFECT companion to my recently released book, which gives insight into the essential ingredients of motivation.

My book is about creating positive, goal directed habits, Charles Duhigg wrote a book that does an outstanding job illuminating the power of habits and the impact they have on daily life.

These two books compliment one another; both create awareness about 2 very important, related topics. Trust me!

Here is a link to this highly recognized and successful book:

The Power of Habit

Enjoy, and accomplish your goals in 2019!