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Do you ever get frustrated because you're working like crazy toward a goal or project and the results aren't coming fast enough?

This is what I've been thinking about a lot lately. I've been steadily and consistently working on a project for 3 months and I want to see results...more results....quicker results...

I was encouraged in my quiet time today to think about the seasons. I started to realize that much of our work happens on the front end to prepare the ground, clear the weeds and plant the seeds.

Sometimes it feels like all the work of nurturing these seeds or habits isn't paying off, because the results aren't matching up to the work we're putting in.

What we forget is there's a lot happening below the surface. Our seeds need time to take root and be nourished before we ever see the result of our effort.

Today's video is to encourage you to continute to nurture and water the seeds of the project you're working on – to be diligent to pull out the weeds of the bad...

If you can't run or jump, or just don't want to, but still want to get a good workout in a very short time. Try this one.

There's no equipment needed, just your body and a willing spirit.

Here's how I set my Tabata Pro Timer up for 1 round.

You can do this workout along with me right now!

If you'd like another free workout click below.

I meet a lot of people who think in order to lose weight they have to give up everything they love, including wine.

I used to think this, but then I learned how to have my wine and lose weight too.

I'm not encouraing wine consumption, or saying it's good, bad, healthy, or harmful. What I am saying is paying attention to our consumption choices is important to creating a plan that's right for us – we can stick with.

As we become aware of our habits and desires, we can refine them in a a way that makes sense for us.

This is what training is all about. - Practice, observe, refine, repeat.

This video is about how I have refined my diet to be able to include wine and still create and sustain the body I want.

Cheers!...Thanks to Cathryn Farley Photography for the shot below.

For the record, I don't recommend ANY diet.

...Why?

Because they ultimately fail and I want everyone I know to succeed at their goals.

Why do diets fail? Because they are not our diets, so how can anyone else provide a diet that is right for us.

So what do I recommend?... Paying attention to our behaviors. We all have our own issues:

• Tastes
• Deficiencies
• Food Sensitivities
• Lifestyles

We have to decide what is ultimately best for us – what will serve us well.

Here's the thing though, we don't need someone to tell us eating packaged, processed food, fast food, and junk food is bad, we all know this, but the trick is how do we do what's good and stop what's bad?

We need to set our own boundaries and we monitor and measure our adherence. Ultimately setting a few boundaries will actually increase our freedom.

It's not unlike a bank account. Most of us can't buy anything and everything we want. We need to know how much we have to spend and how much items cost.

Yet, this exactly...

Even if you're short on time and can't find a gym, there's no reason to not fit in a little bit of exercise.

Each round of 5 exercises is 1 minute. So if you only have 5 minutes do 1 round. If you can fit in all 3 – even better!

These exercises are actually combination moves that flow from one position to another.

It combines the best of isometric, strength and toning for long, lean muscles as well as a bit of cardio bursts for optimal fat burning in a short amount of time.

Each move or combination of moves is 1:00:

1. 5 Count Vinyasa - Each position held for a count of 5
2. Warriror 1/ Warrior 2/ Side Angle Pose right side - Each pose is held for 1/3 time
3. Warrior 1/Warrior 2/Side Angle Pose left side - Each pose is held for 1/3 time
4. Chair Pose/Foreward Fold/Chair Pose - Each pose is held for 1/3 time
5. Mountain Climber/Jack Squat - Each move is 30 seconds

"Success is a few simple disciplines practiced everyday. Failure is a few errors in judgement repeated everday." - Jim Rohn

I hope...

Maybe you've heard about the new trend of putting butter (grassfed only) in your coffee.

I've been doing this along with something called Brain Octane for about a year now and I love it for several reasons, but the three main reasons are:

1. It's helped me practically eliminate sugar cravings.
2. My focus and energy is better than it's ever been
3. Because I've reduced my cravings and changed my eating habits I've been able to reach and maintain my ideal weight.

In the video I share with you how I do and a few mishaps I've had along the way.

If you'd like to receive my free Guidelines for Eating and Macro Nutrient Chart click below.

Why plank?

Is it right for me?

These are great questions. In this video I cover the purpose of planking, which is to stablize the spine through movement, especially rotation and resisting rotation and to transmit power to the arms and legs.

Being able to stablize our spine through movement is the best thing we can do to prevent injury and improve performance.

Here's a few facts to explain why this is so important:

1. In the US, over 1 million people injure their back at work each year. (This doesn't include how many more back injuries happen at home. )
2. Back injuries are the most common reason for missing work, after the common cold. (2)
3. Low back injury is the single leading cause for disability world wide. (3)

Let's face it the ability to move is directly related to how we train our bodies. If we don't train to move well, we lose that ability and become one of the statistics.

In the video I demonstrate several ways to train your core through planking – Where to start and how to...

My friend Lauren taught me this little trick with apples.

When I'm looking for a treat (everyday) that reminds me of apple pie, without adding inches to my waist and thighs this what I do.

In fact I do this everyday as part of my lunch. If you're into the salty-sweet thing and enjoy cinnamon you'll probably enjoy this.

Let me know.

I'd love to send you a gift to help you prepare healthy, tasty meals in a flash.

A question I get a lot is..."How often should I weigh myself."

My answer is profound. - "It depends."

I weigh myself daily, as a feedback tool. I'm content with where my weight is, so I just keep tabs on it to make sure I don't slip into bad habits, which I will, if I don't monitor myself both with food tracking and with the scale.

The scale is not the only tool, nor is it the most important. It is one of several, which can be used to teach us how to manage one of our most valuable resources – our body.

Paying attention is our greatest tool. I'm constantly evaluating my energy level (mental and physical), cravings, stress level, and the quality of my sleep, and the quality and quantity of what I eat.

All of this this is useful feedback to determine if we're managing our body and mind well.

When working with clients who want to lose weight and size, we use the tools of the scale and the tape measure, to evaluate how well their program is working for them.

There are some people...

Do you struggle with mindless snacking?

I do!

This has been one of the hardest habits to break – even harder than the sugar fast.

Part of the reason is by the end of the day my will power and ability to resist temptation has left the building and I want nothing more than to "zone out" with TV and hand-to-mouth snacking.

I know I'm not alone in this. After much research I learned willpower is not something that is always available to us. Our willpower is handled by a part of the brain which functions like a battery which is easily drained. So trying to call upon it when it's drained is like trying to recharge my cell phone by talking on it more.

It doesn't work!

So here's a few things that have helped:

1. Don't have "trigger" foods in the house and easily accessible.
2. Commit to some boundaries. Mine is to leave the food in the kitchen and not bring it to the living room. (Even if I'm walking back and forth several times a night.)
3. Don't give up. I'm currently on day 45 of...