The Weight-Loss Audit

If you are struggling to lose weight or keep it off, something in your process is missing.

This 10-question audit will help you identify exactly where the gap is. Answer based on what you know and consistently do right now, not what you plan to do.

Every question you cannot ...

 An object at rest stays at rest. An object in motion stays in motion. That is not just physics. That is you.

Most people think procrastination is about laziness. It is not. It is inertia. Your body and mind are wired to keep doing whatever requires the least energy today, even when that pattern is...

What Cardio Does, What It Does Not Do, and How to Use It for Sustainable Weight Loss

Cardio may be the most misunderstood part of weight loss.

During nearly two decades of coaching, I have been asked more questions about cardio than calories, protein, strength training, or almost any other subject...

Modern life has solved many of the problems that once made human existence physically demanding.

Food requires less effort to obtain. Information requires less effort to access. Entertainment requires almost no effort at all. Communication is instant. Convenience has become normal. Distraction is a...

If you have been trying to lose weight for years, you already know how frustrating the process can become.

You start with good intentions. You get focused, clean up your eating, start exercising, maybe even lose weight for a period of time. Then life gets busy, the plan becomes harder to follow, pr...

For years, women have been taught to judge fitness by the wrong standards.

They have been told to measure success by how much they sweat, how sore they feel the next day, how many calories their watch says they burned, or how exhausted they are when the session is over.

The problem is that none of...

There is a specific kind of frustration that happens when someone feels like they are doing everything right, but their body is not changing.

They are not eating fast food every day. They are not drinking soda all day. They are not sitting around doing nothing. In fact, they may be making better...

When I first got into personal training 19 years ago, I was obsessed with finding the best exercises and routines.

I read textbooks, articles, meta-analyses, magazines, and blog posts trying to figure out which exercises were the most effective. I wanted to know the best movements for arms, legs, g...

A lot of people think weight loss starts with a diet.

It does not.

A diet can help you lose weight, but it does not automatically teach you how to live in a way that keeps the weight off. That is why so many women lose weight, regain it, and end up feeling like they failed when the real problem wa...

Your Willpower Will Never Beat Your Environment

A lot of people believe weight loss comes down to willpower. They think if they wanted it bad enough, they would eat better, work out consistently, stop snacking at night, drink more water, plan their meals, go to bed earlier, and finally stick to the...

Years ago, a woman named Shella came into our coaching program needing help losing over 100 pounds.

She was approaching 50 and had struggled with her weight for most of her life. This was not her first attempt at losing weight. She had been through the cycle many times before.

One year, she would ...

Why Hormones Make Weight Loss Harder, Not Impossible

A lot of people have been misinformed about hormones because nobody ever slows down long enough to explain the mechanism.

A doctor can tell a woman, “Your hormones are changing,” “You have insulin resistance,” or “PCOS can make weight loss ha...