Reading Time: 2 minutesI’ve had work featured in over a dozen publications, including: Women’s Health, Muscle & Fitness, USA Today, and Forbes. The untold part of that story is that it all started from a simple protein shake recipe. I don’t even remember the recipe. Some combination of banana, pecans, and protein powder. But it was my first…
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Reading Time: < 1 minuteI’m often asked, “Alex, does it bother you when people say, [insert bad nutrition advice]?” Once upon a time, it did. Admittedly, I’d have an almost visceral reaction to try and correct them. But these days not much bothers me anymore. I learned that my reactions stemmed from being disappointed that people didn’t know better. Then…
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Reading Time: 5 minutesI want you to think about the last time you tried to lose weight. Not the casual, “I should probably eat better” kind. The real kind. The kind where you cleared out the pantry, downloaded the app, bought the meal prep containers, and actually meant it this time. How did that go? For a lot…
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Reading Time: < 1 minuteMindset, like sunglasses, influences how we perceive our daily experiences and challenges.
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Reading Time: 3 minutesStrength training enhances ballroom and Latin dancers’ performance by improving balance, core strength, posture, and competition-day nutrition, while complementing dance practice to create well-rounded athletes.
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Reading Time: 6 minutesWeight Loss is not about willpower. It’s a negotiation. Recognize, address, and close on small daily actions to overcome objections and foster personal growth.
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Reading Time: 3 minutesDo you feel confident in some dances but freeze up in others? Doubt your conditioning but trust your technique? The issue might not be your overall confidence—it’s your self-efficacy. Learn the crucial difference between these two concepts and how understanding it can transform your performance on the competition floor.
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Reading Time: 2 minutesMost people fail New Year’s resolutions by week six due to difficult approaches. Strategies for success include starting now, simplifying exercise, managing food choices, and tracking progress. Essential changes foster long-term habits without overwhelming pressure. Join upcoming workshops for support.
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Reading Time: < 1 minuteEvery day, your actions shape your habits, reinforcing either positive or negative patterns. Ordering takeout trains you to repeat it, while cooking at home fosters better habits. Consistent practice strengthens good habits, making it crucial to choose wisely.
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Reading Time: 8 minutesOn Thanksgiving, many overeat by serving everything. A “Hell Yes!” strategy encourages selective eating of favorite dishes, enhancing enjoyment, satisfaction, and fostering connections, ultimately avoiding regret and guilt associated with mindless consumption.
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Reading Time: < 1 minuteHere’s something you might not expect to hear from a coach: You’re not special—and that’s actually the best news I can give you. You’re metabolism isn’t broken.You’re body doesn’t work any differently.You’re just human. You’re a human stuck in an environment and pattern of behaviors that has led you to where you are now. The…
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Reading Time: < 1 minute“What we see in people is determined, in large part, by what we expect to find.” — Paul Smith If you expect people to be good, they’ll usually prove you right. If you expect them to disappoint you, you’ll find that too. Here’s the secret most people miss: When you expect bad and get bad, it’s…
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Reading Time: 3 minutesSenior Skip Day, May 2009. The Friday before finals. Everyone else skipped school to do something fun. Me? I was reporting for my first day at a landscaping job. I was the youngest on the crew by a decade. The outsider. Worse—my girlfriend’s dad was the boss. To the rest of the guys, I was…
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Reading Time: 3 minutesAlcohol, personality types, and apple cider donuts… Enjoy this week’s curated list of articles, videos, and more from the web—now organized by relevant category—to help you build the life you want. Featured Thoughts: Alcohol Usage New research shows that no amount of alcohol is good for you. But I can’t be the only one that…
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Reading Time: 4 minutesEnjoy this week’s curated round-up of articles, videos, and more from the web to help you live a happier, healthier, life. The Big Idea: Here’s the big idea behind 𝑇ℎ𝑒 𝐹𝑟𝑖𝑒𝑛𝑑𝑠ℎ𝑖𝑝 𝐹𝑜𝑟𝑚𝑢𝑙𝑎: 𝗙𝗿𝗶𝗲𝗻𝗱𝘀𝗵𝗶𝗽 𝗶𝘀𝗻’𝘁 𝗹𝘂𝗰𝗸—𝗶𝘁’𝘀 𝗮 𝗳𝗼𝗿𝗺𝘂𝗹𝗮. 𝗣𝗿𝗲𝗱𝗶𝗰𝘁𝗮𝗯𝗹𝗲. 𝗥𝗲𝗽𝗲𝗮𝘁𝗮𝗯𝗹𝗲. 𝗔𝗻𝗱 𝗼𝗻𝗰𝗲 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 𝗶𝘁, 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗰𝗿𝗲𝗮𝘁𝗲 𝗯𝗲𝗹𝗼𝗻𝗴𝗶𝗻𝗴 𝗮𝗻𝘆𝘄𝗵𝗲𝗿𝗲. My mission is to make this…
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