Archives For January 2014

Do the following statements describe you?

  • I prefer to eat in private, where no one else can see.
  • I eat healthy in front of others but then indulge recklessly in private.
  • I follow a healthy diet during the day, only to fall off the wagon at night.
  • I sneak food secretly and eat it away from others.

If you can relate to any of the above statements then you may be engaging in closet eating. This “secret eating life” of yours sabotages your fitness goals, making it impossible to achieve the body that you want.

Before we dive into this topic, it’s important to approach yourself from a place of love and respect. Resist the urge to look at yourself as a failure as you strive to discard unhealthy eating habits.

Use the following 5 steps to curb your closet eating once and for all:

Step #1: Learn Your Triggers
Journal about the feelings you experience before, during and after an episode of closet eating. Was there a particular trigger that caused you to feel stressed, or angry, or helpless before the urge to eat in secrecy hit you?

Refer back to your journal after a handful of episodes and try to determine a pattern. This will allow you to prepare yourself with an exit plan before the next potential episode.

For example, if you find that your closet eating occurs mainly when your spouse goes out of town on business, then make plans to visit with friends rather than be alone at home with food.

Step #2: Log Every Calorie
Let’s face the facts. Just because no one sees you eat it, doesn’t mean that the calories don’t exist. The simple act of tallying each food item that you eat will force you to be more mindful of your eating habits.

There are many apps you can download to your phone, like My Fitness Pal, which is ideal for calculating your calorie intake, and be aware of how close you come to that range each day. Resist the urge to not log foods that are eaten in secrecy.

The point is to bring accountability to the situation, so be vigilant.

Step #3: Carry Healthy Snacks
When the urge to eat in secrecy hits you, it may be useful to allow yourself the snack, but change the script slightly by making it healthy and portion controlled.

Eat one of these snacks every few hours to prevent from becoming overly hungry, thus more susceptible to reckless eating.

My favorite healthy snacks are Dale’s Raw Protein Bars.

Step #4: Don’t Stock Bad Food
Most cases of closet eating are said to occur in the comfort of your own home. Be proactive by not stocking your favorite indulgences in the kitchen.

When you have the urge to sneak a few bites of ice cream before bed, you’ll be unable to do so if there isn’t any ice cream to be found. Be careful not to fall into the trap of “buying it for the kids,” as this is a slippery slope.

No one in the family benefits from having junk food stocked in the house. Get it out.

Step #5: Exercise Regularly
How can exercising regularly help you overcome closet eating? It’s simple. When you are actively working towards a goal, and are supported, you’ll be less likely to self-sabotage.

My fitness plans are designed to get you to your desired weight loss goal quickly and efficiently. There’s accountability, encouragement and measurable results to keep you on track.

If you’d like to see your fitness goals become a reality then take control of your actions.

Closet eating may be your way of dealing with the stress you have in your life, but you can change that.

Change comes from within and it starts by knowing when you are making decisions due to pain or pleasure, and if that decision is moving you towards your desired state.

Live With Courage!


I recently had the privilege of spending some time at a presentation with one of Anthony Robbins lead coaches Dragon Trajkovski. This guy was amazing and he filled BB3 Personal Training and Performance Center with all his energy. It was unbelievable how he had everyone’s attention and fired up. I was excited myself and following his every command.

That night on my way home, I started think about how all this related to me, my life, the people around me, my clients and some of the B.S. that keeps me from achieving my ultimate potential.

I know I have set myself a number of health and fitness goals for 2014, and I am pretty sure a high percentage of you have also done the same and a lot of negative B.S. can hinder me to getting to my desired end results.

B.S. comes in a lot of forms and in different ways for each and every one of us, and also affects us differently.

Have you ever sat down and thought about the B.S. in your life at any point?

So lets answer some questions right now….

What is the B.S. that is holding you back right now from achieving your ultimate fitness goal?

Here are some of mine that I wrote down on the night:


Myself. Yes me!


Not clearly knowing what I want.

Limiting self beliefs.

That is some of the B.S. in my life.

What is some B.S. in your life?

I don’t have time.

Fear of results. Fear of success. Fear of no results.


No support.

Not sure what to do.

Don’t know what to eat or cook.

Information overload.

What other people will think of you.

Standing out in the crowd.

I can’t.

That’s some of the B.S. going on in people’s lives at some point in time. And, I am sure you can possibly add more to that list.

Here is the thing with all that B.S, its a load of negative B.S. that is keeping you from achieving your ultimate fitness and many other things in life.

It’s all a bunch of EXCUSES!!!!

It’s all programmed in to you.

It’s not who you are.

We are all capable of so much more, but we let negative B.S. keep us down. Why do we do this to ourselves? If you are asking where did this B.S come from, that is a damn good question.

Stop for a while, and ask thought provoking questions to yourself that will make you think about things.

This type of negative B.S. is not going to get you far, and to be honest, you need to change it quickly as it can be a vicious cycle.

If you are asking yourself how do I change this negative B.S, that is truly a great question.

Here is what I would like you to do before we go any further…….

Please go along with this.

I would like you to go back to the top and re-read everything.

Where you saw the letters B.S, (I hope you didn’t think it meant BULL SHIT!), replace it with BELIEF SYSTEMS.



Now that you are back….

Do you now see that it is your negative belief systems that is holding you back?

What you focus on is what you get. If you keep saying ‘I can’t….” then you will not. If you keep focusing on ‘this is hard’ then guess what, it will be hard. If you keep saying ‘I am getting fat’ then guess what, you will keep getting fat.

These negative belief systems are not who you are, and I am pretty sure what you are not striving for, but trying to move away from.

It is a negative belief system that can be changed.

Changed to one in which you focus on what you want.

I am at my peak fitness everyday.

I am fueling my body with the most nutritious foods.

I am strong and can conquer all my challenges.

All that I need I already have in my life now.

These are the things you want to focus on. These are the things you want to say and BELIEVE!

On the night of the presentation when Dragon said write this down in a very in a very demanding and influential voice of utmost importance, I immediately started writing what he said which was:

BELIEF: a feeling of certainty of what something means to you.

Change your beliefs and you will change your thoughts; change your thoughts and you would change your actions; change your actions and you would change your results.

I hope this blog has made you think about things a little more in terms of your belief system, and that it challenges you, as life really gets exciting at the end of your comfort zone.


Live with Courage

You made that big decision to get going to get rid of those unwanted pounds and work towards your ultimate body. Things were great and you were consistent. In your first 4 weeks the weight was dropping off and you were on an all time high. Things were going according to plan.

Then BOOM!
Something happened. You didn’t lose any weight this month. Work started to take over. The kids start to take priority. Your partner isn’t supporting you anymore. You can’t seem to find the time you had before.  The dog is not well. Social life is on over drive.
Then before you know it the weight starts to pile back on. You go in to a slump and start thinking ‘I can’t do this,’ ‘what was I thinking,’ ‘ this is not for me,’ ‘I guess I am meant to be this way.’
Let’s face it these things happen in life and we have to deal with them when they turn up. It’s not the end of the world when these things happen and you are certainly not the only one it has happened to.
So what happened?
The negative slump.
A- the missed event. What started this? You didn’t lose any weight this month. You actually put some on. This is the event that started the slump.
B – this is when you start telling yourself you are a failure. All my hard work has gone down the drain….I knew this would happen…what am going to do now?
C – the lousy stage where you feel like crap and down and out. 
This is certainly not a nice place to be.
What needs to be done is take that unpleasant event ‘A,’ and rationally think how to handle it – ‘B,’ so that you end up feeling on a high again ‘C’ when things don’t go according to plan.
Positive reinforcement.
A – ok so you didn’t lose any weight this month. Is this the end of the world? Of course it’s not! You can influence your reaction in two ways by criticizing yourself for not losing weight (I shouldn’t have eaten that….I’m a failure) and make yourself feel like crap or you can reinforce yourself by accepting it has happened and telling yourself this month I’m going to work harder and give up on all sweets including fizzy drinks and make yourself feel better.
B – your choice in ‘A’ is now going to have an influence on ‘B’ as you are no longer thinking it can’t be done as your thoughts have changed from can’t to can. You now have something to focus towards by working to achieve your desired state of ULTIMATE health an fitness. So no more need for those negative thoughts.
C – feeling like crap. Of course you are not going to feel like crap anymore as you have just made a choice to be positive and to work harder and eat less crap. The choice is yours. How much do you want to achieve that ULTIMATE desire you are after?
So when the going gets tough, use this simple ABC approach to keep you moving in the direction you want to be going.
You always start off with an event A, which is a miss of some sort. Accept it and be positive and find a solution to move forward.  Depending how you handle the next stage B, which is encouragement or criticism,  you will end up with a widely different outcomes for C, which is confidence and optimism or discouragement or depression.
So the choice is yours. Choose wisely.
I know which I would choose.
Live with Courage!

How many times have you bought a book, audio program, training program, nutrition program, self-help program, or some other program of some sort, went through it all, but never did what it said to do?

You didn’t fill out the journal it ask you to do.

You didn’t write down what it ask you to do.

You didn’t track your workouts as it required.

You didn’t track your meals like it recommended.

You didn’t answer the questions that were asked.

You didn’t follow the systems/processes in the ‘THE PROGRAM’ you invested in.

I have done this on many occasions. I have bought many programs out there, read it, put it down, and then when the next best thing came out I would buy it and read it and NOT follow the program every time.

That right there was insanity taking place….

Doing the same thing over and over and expecting different results!

It was people like me who didn’t follow the program 100% that would blame everything else for the results I was achieving, which to be honest was none.

I would say things like:

This program is crap it does not work.

I don’t need to do that, how is that going to help me.

That’s too much thinking and I don’t know what I want.

I know that already, that’s what the last book said. I have done it.

I will do it later or tomorrow or next week.

Guest what?

I was making excuses. I was fooling myself in to thinking I was doing something positive but really and truly I was lying to myself.

I was being a FAKE!

I didn’t need to read any book or listen to any audio to work that out. It was in my face.

Once I changed this frame of thinking and followed which-ever program I got great results.

As a Personal Trainer working with clients on a daily basis, what I have noticed is that people who follow the program 100% get the best results.

They are conscious of what they eat.

They are consistent with showing up for their training session and giving their ultimate best.

They are always present in the moment and ready to work.

They are focused on achieving the desired results they are after.

They do the things that they don’t want to do.

They go the extra mile.

You have to take responsibility for you actions and the choices you make to get to where you want to go. The same way you trust a GPS to get you to your destination is the same way you have to trust a program to get you to the place you want to be.

There is a reason you got the program you invested in. There is a part of you that you want to improve. There is part of you that wants to improve. There is part of you that wants to grow. There is part of you that wants to step out and be the person you dream of being. There is part of you that wants to be alive and enjoy life.

Whatever it may be, come out of your comfort zone and follow what the program ask of you. There is a reason why some people get results from doing a program.

They follow it 100%!

Focus on what you want.

Focus on why you want what you want.

Focus on how you are going to get what you want.

Focus on taking action to get to where you want to be.

Focus on giving 100% to following and applying what the program requires.

Live With Courage!

Let me start by saying I did not come up with this list. I was going through some old stuff and I found it and think its a great way to look and live life.


1.Drink plenty of water.
2.Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3.Eat more foods that grow on trees and plants and eat less
food that is manufactured in plants.
4.Live with the 3 E’s — Energy, Enthusiasm and Empathy.
5.Make time to pray….pray while driving, washing the dishes, taking a shower,cooking, early in the morning, in the middle of the day, late at night, while you are sitting on the porch and/or after reading a book. It doesn’t matter where you are or what you are doing just pray.
6.Play more games.
7.Read more books.
8.Sit in silence for at least 10 minutes each day.
9.Sleep for 7 hours.
10.Take a 10-30 minutes walk daily. And while you walk, smile.


11. Don’t compare your life to others’. You have no idea what their journey is all about.
12. Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don’t over do. Keep your limits.
14. Don’t take yourself so seriously. No one else does.
15. Don’t waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don’t remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don’t hate others.
20. Make peace with your past so it won’t spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don’t have to win every argument. Agree to disagree.


25. Call your family often… matter how busy you are.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won’t take care of you when you are sick. Your family & friends will. So, stay in touch.


32. Do the right thing!
33. Get rid of anything that isn’t useful, beautiful or joyful.
34. GOD heals everything…
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.
40. Thank God everyday for your LIFE, HEALTH and STRENGTH.



I got this email in my inbox recently and thought I would share it with you.

The Japanese have always loved fresh fish. But the waters close to Japan have not held many fish for decades.

So to feed the Japanese population, fishing boats got bigger and went farther than ever. The farther the fishermen went, the longer it took to bring in the fish. If the return trip took more than a few days, the fish were not fresh. The Japanese did not like the taste.

To solve this problem, fishing companies installed freezers on their boats. They would catch the fish and freeze them at sea. Freezers allowed the boats to go farther and stay longer. However, the Japanese could taste the difference between fresh and frozen and they did not like frozen fish. The frozen fish brought a lower price.

So fishing companies installed fish tanks. They would catch the fish and stuff them in the tanks. After a little thrashing around, the fish stopped moving. They were tired and dull, but alive. Unfortunately, the Japanese could still taste the difference. Because the fish did not move for days, they lost their fresh-fish taste.

The Japanese preferred the lively taste of fresh fish, not sluggish fish. So how did Japanese fishing companies solve this problem? How do they get fresh-tasting fish to Japan? How Japanese managed to keep the fish fresh?

To keep the fish tasting fresh, the Japanese fishing companies still put the fish in the tanks. But now they add a small shark to each tank. The shark eats a few fish, but most of the fish arrive in a very lively state. The fish are challenged.

Have you realized that some of us are also living in a pond but most of the time tired & dull, so we need a Shark in our life to keep us awake and moving? Basically in our lives Sharks are new challenges to keep us active and taste better… The more intelligent, persistent and competent you are, the more you enjoy a challenge.

If your challenges are the correct size, and if you are steadily conquering those challenges, you are Conqueror.. You think of your challenges and get energized. You are excited to try new solutions. You have fun. You are alive!

Recommendations for us:

1. Instead of avoiding challenges, jump into them. Beat the heck out of them. Enjoy the game. If your challenges are too large or too numerous, do not give up. Failing makes you tired. Instead, reorganize. Find more determination, more knowledge, more help.

2. God didn’t promise days without pain, laughter without sorrow, sun without rain, but he did promise strength for the day, comfort for the tears and light for the way.

3. Disappointments are like road bumps, they slow you down a bit but you enjoy the smooth road afterwards.. Don’t stay on the bumps too long. Move on!

4. When you feel down because you didn’t get what you want, just sit tight and be happy, because God has thought of something better to give you. When something happens to you, good or bad, consider what it means. There’s a purpose to life’s events, to teach you how to laugh more or not to cry too hard.

5. No one can go back and make a brand new start. But anyone can start from now and make a brand new ending.


Hope you enjoyed that cos I certainly did.


I have always been a strong believer in doing something is better than doing nothing.

However, at one point in time I was also like a little lamb following what everyone else was saying and doing on social media sites, believing everything I read without stopping and thinking or even questioning anything that was being said.

My mind was being clouded with so much info that I stopped thinking for myself and I was being influenced by others on their thoughts and beliefs.

Your brain gathers over 2 million bits of information every second. That’s a lot of information for your brain to process through the things we see, touch, taste, feel and hear.

I started believing that Zumba was was not going to get you to your fitness goals.

Running was bad for you.

You should not do steady state cardio.

To get results you only had to do High Intensity Interval Training.

Yoga is not going to do anything for you.

Paleo was the only way you should eat.

Doing sit ups is bad for you.

Kettlebells were better than barbells and vice versa.

Bootcamps were the way to move forward.

Intermittent fasting is the best for fat loss.

Weight watchers is crap.

Herbal Life is even worse.

I could go on with what I was being influenced with….

Here is the thing with all of the above. Somebody somewhere is getting results from doing one of the above. Somebody somewhere is very happy with the results they are getting from doing one of the things above.

As a fitness professional I have my own beliefs on certain things but it does not mean that its right or wrong. We are constantly being influenced by many things that are being broadcasted to us and people putting their own personal opinions on things (everybody is entitled to their own opinion).

This thing about you should not do steady state cardio. Well everybody has to start somewhere. The person who has never exercised before needs to do steady state cardio. Intervals is not a great place for this person to start. The person who is extremely over weight has to start with steady state cardio. The person who has been sitting on the couch all their life that made the decision to take some control and joined a gym and gone on to the Treadmill or Elliptical, well done for taking the step and doing that. It is a step in the right direction. Keep doing that cardio but remember you WILL have to progress from it sooner or later.

From a logical perspective the boxer that puts in the miles or does hundreds of sit ups, is that bad for him? Boxers have been doing this for many years and look in great shape when they go in to the ring to fight.

Zumba and many other group fitness classes are getting people to move. Getting people off of their couch and in to a room filled with people that want to dance and shake their ‘booty.’ Is there something so wrong with this. These people come out of the classes with a smile on their face looking happier than before they started. Best of all they are seeing results! The process may be longer but they are seeing results and that is usually what people want to see. RESULTS!

Many people also go on about Weight Watchers. Well guess what? People are getting results from Weight Watchers around the world. It is not something I would prescribe or follow but who am I to say anything to someone who has got up off the couch and took some action in taking control of their life. As a matter of fact well done to the person who took action. There are many people still sitting on a couch dreaming of taking action.

Herbal Life is another one that I read a lot about. Again, I am going to repeat myself here, but somebody somewhere around the world is getting results from the use of Herbal Life products. With a new supplement coming out every day it is very difficult to decipher what to take and what not to take. I know many people who use and distribute Herbal Life and these people believe in the product and continuously use and promote the product. At the end of the day they are getting RESULTS!

There are many ways for people to get results and there is no one way to skin the cat as they say. There is no right or wrong in my eyes if people are getting results. What is important is people are doing something instead of doing nothing. Whether that may be doing a Zumba class or Weight Watchers or drinking a Herbal Life shake, they are doing something which is probably more than they were doing before (HUGE ASSUMPTION). Or they may have tried other things and now trying something different. Well done for trying!

With whatever option people choose on their fitness journey it is a bout being consistent with their choices. Its about sticking to the plan of action and making necessary changes where needed. Its about moving from that present state they are in and taking a journey that has up and downs, hurdles to cross, smooth parts to speed along, to get to the desired state.

Live with Courage!