If you say to yourself, “I don’t have time for that,” it is a great indicator that thing is the ONE thing you should be doing. Delaying it or putting it into the future will only cause you further stress and pain.

The most prescribed thing by doctors is diet and exercise. Yet few people leave the doctor’s office with a solid plan of what to do.

If Olympic athletes use positive self talk to get extraordinary performance… Then why do you think being hard and critical on yourself is going to help you get to your goals faster?

Carbs are not the enemy of a good diet. It’s what we do to them that make them higher calorie and lead to fat gain: highly processed, fried in fat, added sugar, paired with high fat. Stick with the basics: potatoes, rice, whole grains, oats, beans for a healthy diet.

Signs that you’re putting off doing something meaningful: 1. Making excuses 2. Worrying about what others will think 3.Saying someday No regrets- all we have is today.

Never underestimate the physical power and potential you have as an adult. While many view getting older as a decline, you can still achieve massive things as you age. Sports and physical activity provide the best forward momentum for growth and achievement for adults.

Until you write your plans down on paper, they are nothing more than ideas

If you’re ever working on something and you feel like you’re not getting results, know that it’s very common.

If Olympic athletes use positive visualization to achieve success, don’t you think imagining you doing your best to reach your goals would be helpful too?

Sometimes the goal needs to be just showing up and doing the work.

A secret that athletes know: The greatest competition you’ll ever face is with yourself.

Age doesn't have to limit your fitness. Stay consistent, balance intensity with recovery, and believe in your potential. You’ve got this!

Transformation doesn’t happen on the days you feel and look good. It’s the hard days —when you feel like nothing is going your way. When you question if your effort is making a difference. The days you want to give up and quit create more change than the days you feel great.

Progress rarely matches expectations Keep working hard. Results will come.

You may walk in tired and unmotivated but you’ll never walk out the gym door feeling regret

Exercise as a form of punishment is a good way to ensure you’ll quit

If getting up at 5 am to crush the day means you sacrifice quality sleep, then maybe that isn’t the routine for you.