Do you ever feel like there's not enough time to take care of your health and energy? 

Or that you need to sacrifice family time to make it happen?  

Good news: there's a better way!  

You can boost your health, energy and confidence without spending hours in the gym or following restrictive diets.  

Listen to todays podcast to find out how you can get the most out of your day and still have time for family!  

Take action on this information and you'll be feeling your best in no time.

5 Reasons You're Finding it Hard to Stay on Track (Especially During the Holidays) 1. Eating to be STUFFED Instead of Full Nutrition is 90% of your physical results Moderation, not restriction Eat grandmas pie but don’t eat the whole damn thing Drinking like a fish when family is over to escape (stop) 2. All or Nothing Mentality // Overcommitment and Unrealistic Expectations Saying things like... I can’t go to the gym for 1 hour so I won’t go It’s snowing outside so I can’t drive to the gym I have family coming today so I can’t do my full workout My kids are gonna be home all day so I can’t do a workout today Instead, do something rather than nothing... adjust expectations with the reality in front of you Walk (with kids, dog, etc.) Bodyweight Pushups Home Workouts Play with your kids (sports, a park, even a bodyweight workout with them) In summary: You should eat until you are full, but not stuffed. You should also try to do a little bit of exercise every day, even if it's only for a few minutes. Don't drink too much when you are with family, and try not to overcommit to things you may not be able to do. 3. Self Sabotaging after Poor Choices Procrastination “Well I already screwed this entire week/month/year up, might as well wait till Monday, January or after the holidays again Escaping from Consequences/Reality Instead of changing your bad habits, you 10x them and make things worse Negative Self Talk Saying Things Like... 1. “I’ll never be able to beat this addiction.” 2. “I’ll never be able to be successful at this.” 3. “This is just the way I am meant to be.” 4. “I’m no good.” 5. Etc. Validating Your Choices with Excuses & Blame (will go into this on #5) 4. Putting Everyone Ahead of Yourself Being a Yes Man Ignoring Self Care Routines Letting Others Control Your Actions Instead of You The EXTERNAL does not have to affect the INTERNAL These actions will only end in resentment and eventually argument / bitterness overtime that builds up until it explodes.. think of a coke bottle with coke with mentos being thrown into it (nobody wants to experience a holiday fight) In Summary: It's important to take care of yourself and practice self- care. That means sometimes saying no to others and taking time for yourself too. Even if it's just a small break, it can help you stay happy and healthy. You cannot take care of anyone else properly, until you care for yourself first. There is a reason on an airplane they instruct you to put your own oxygen mask on first, before others. If you go down, you’re no use. 5. Blaming EveryONE and EveryTHING for Your Own Choices because family is here I can’t because my boss has me doing overtime I can’t because my wife is off work I can’t because my kids are out of school I can’t because it’s the holidays/weekend/birthday I can’t Anything Excuse Can Be Validated Validating an excuse removes your power to take ownership and take a different action.. Instead leaving you as the victim and the person/circumstance as the villain Meaning you don’t have a part in the change and it’s in the other parties control, not yours. Instead own your shit - it’s your fault and nobody elses Everything you do is your CHOICE Boss has you doing overtime? its a choice for you to do it (like it or not, your choosing to do it) Kids are out of school? it’s a choice for you to not be active with them or for you to set 30 mins in the morning/night to take care of yourself - stop blaming them, they’re kids Wife is off work? great, now you have someone who can help with the kids - go get shit done It’s the holidays so you can’t? that’s a choice and a way out for you to validate your bullshit - are you gonna just say fuck it every time something comes up? life isn’t perfect, handle your time better In Summary: It's important to remember that everything you do is a choice, and it's your responsibility to make the right choices. Don't blame others or make excuses, take ownership of your decisions and take action.