Whatever your reason for wanting to improve your fitness level, the foundational basics of healthy sleep, food and exercise need to be dialed in. Once those are set, you can then start to improve organ function, energy and mood. In a just few weeks physical changes can emerge such as reduced body fat, muscle size and strength.

To get there you obviously need to develop a solid routine. Just like the dog in the Pavlov experiment, your brain relies on a CUE, ROUTINE, & REWARD process. It does so to conserve time and energy.

So when trying to incorporate healthier habits you need to thoughtfully identify counterproductive routines and rewards. My role is to help you carefully integrate better routines and rewards. During this process it’s important to know that your mind and body are trained to remember physical, mental and emotional cues or “triggers” based on that present energy, time, place, people around you, physical position, mood and so on. To rewire your brain to accept a new cue, routine and reward you must pre-commit to positive physical actions at the moment you sense any physical tension, emotional irritation or incoherent thoughts. Getting you to link exercise and endorphins as the reward is an important transition.

Good examples include, doing some mini squats, counter top or desk push-ups, walking fast, walking in place. In general 10-15 minutes of consistently elevating your heart rate is often effective. Pre-committed personal fitness training appointments are very effective at providing you the support, holistic education and healthy exercise to feel energized and empowered.