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exposure therapy + my current physique

Exposure therapy. Have you heard of this? It’s doing something you’re uncomfortable with repeatedly over time with the idea that this repeated exposure eventually decreases one’s discomfort. I’m into it cuz this is the exact process I’ll do with myself with the scale. If I don’t go on the scale for months, the first hundredContinue reading “exposure therapy + my current physique”

scales, cups and spoons

Had a couple of macro calls today and this question came up: Can I use a measuring cup instead of a food scale?  Yes you can because if you’re trying to keep portions in check, any measurement is better than no measurement — or eating right out of the bag, right?  For my tribe, IContinue reading “scales, cups and spoons”

i was doing it all wrong.

I used to truly believe that getting into great shape required lots of suffering.  👉🏾starvation diets to lose body fat 👉🏾🤑 on expensive supplements  👉🏾program hopping to shock body 👉🏾endless hours spent on cardio  👉🏾obsessing over perfect eating  I spent a long time thinking all of that 👆🏾👆🏾👆🏾👆🏾👆🏾was simply my genetic destiny (thanks mom &Continue reading “i was doing it all wrong.”

why exercise and diet can sometimes be bad for you

For a good chunk of my 20s and 30s, I lived with severe refractory #ulcerativecolitis. And all that time, I thought I was doing an excellent job of faking it. My clients and those close to me knew better. I spent far too long putting being sick “on hold” until my stomach disease told meContinue reading “why exercise and diet can sometimes be bad for you”

5 minute quickie movement for you!

Got 5 minutes? Sure you do! You are here on the net after all! Save this quickie movement series and be share to share with a friend. You can do this anywhere and all it will take is 5 minutes! You will feel SO GOOD after this, I promise! Remember, something is always better thanContinue reading “5 minute quickie movement for you!”

should you train differently as you age?

This pic is my first #triathlon race when I decided in my 20s to chase the number on the scale through endurance exercise. If I could tell this woman all the stuff I’ve learned now.  Do you remember your 20s? Do you remember what exercises you were doing or if you were exercising at all?Continue reading “should you train differently as you age?”

optimize your #metabolism

To optimize your metabolism, you FOOD NEEDS TO BE A PRIORITY. You need to eat the right kinds of foods and eat enough of those foods Tip #1: Eat plenty of healthy fats. Healthy fats like avocados, nuts and seeds, along with wild, fatty fish are great to boost metabolism. My favorite “gasoline” is medium-chain triglycerides or MCT oil, which is found inContinue reading “optimize your #metabolism”

if i could have prepared for this…

If I could have prepared this woman for the amazing feats she would overcome; the accolades she would achieve and more importantly, prepare her for the heartache she would yet experience… then in a day, not so long ago, I would say “yes, yes, please tell me.” Because in a day not so long ago,Continue reading “if i could have prepared for this…”

choice, chance or change?

The year was 2015. This picture was taken at the Planet Fitness in Rochester, MN. I was in town for my first consult at the Mayo Clinic in Rochester, Minnesota because my Honolulu based GI wanted to send me to the BEST gastroenterology and GI surgery hospital in the nation when after 10 years ofContinue reading “choice, chance or change?”

Relying on #willpower will NEVER BE ENOUGH

I work with a lot of ladies who are so tired of trying their best and never seeing results. They will make some serious progress — I’m talking being this close and then something pops up, like a kid’s birthday party or a stressful week at home or work that has them falling right back intoContinue reading “Relying on #willpower will NEVER BE ENOUGH”