Focus on the process, not the product. In this coaching article, we're going to look more at the process of change. Making change is a skill. A skill you can practice. And improve. And if you want to make big changes, you have to take small, consistent daily actions. In fact, your behaviours are the only things you can control. So, make those your goal. Behaviours vs. Outcomes The world is pretty uncontrollable. Life happens. • If you want to sell your house for a good price

We all have triggers. Triggers are things that inspire us immediately into a feeling or action. Triggers "push our buttons" and encourage us to respond. When the phone rings with a 1-800 telemarketer's number, you might instantly feel annoyed. When you see a cute baby animal, you might instantly feel mushy. When you walk out from a gloomy room into warm sunshine, you might instantly feel cheerier. Brains like triggers. Constantly calculating all the possible options and outco

Stress is important to understand when it comes to overall 􏰀fitness, depending on how your body copes with stress helps determine how capable the body is performing everyday tasks. When the body is stressed it responds by producing stress hormones (the main one being cortisol), the hormones are produced so we can cope and survive the stress. When the body is not encountering stress, it is in a state of repair, and this is the time when we produce growth hormones (the main on

One of the biggest obstacles people face when trying to achieve body transformation, is the ability to get not just the right amount of sleep but also the right quality of sleep. In today's world of late night TV and articial lights it's easy to forget that for thousands of years we lived in sync with the light and dark cycles of day and night. Our physiology is still the same as our ancient ancestors. Despite the availability of articial, 24 hour, 365 days a year light, our

For best results, think LESS, not more What do you do when you first get into your car? Well, hopefully, you put your seatbelt on before you start driving. You know that if you were to hit something at 100 mph, you couldn't possibly brace yourself against the dashboard enough to save yourself. You're going too fast, and the force is too strong. Without that seatbelt, you're probably going flying. So, no problem. You click the seatbelt and forget about it. You go on your way,

What does it mean to "prep your meals"? Clearly envisioning your future healthy meals: from the bigger picture of nutrition categories, to the smaller details of the exact ingredients. Distilling down to the smallest basic steps of food prep needed to get you to your meal. Estimating the time and intervals you'll need to complete your food prep. Fitting those steps into your schedule consistently, to integrate meal prep as a regular routine in your lifestyle. Why and how to p

How you live your life comes down to the actions you perform. The actions are either actions that help you attain what you want from life or not. That is the same when it comes to your health and wellbeing. The clients I have helped over the years achieve the best long-lasting results are the ones who have consistently implemented the right actions, or what I will call from now on, habits and behaviours. Where most people fall down when it comes to improving their health and

Nothing worth doing can be done alone. Phil Caravaggio Start looking for your "pit crew" — all the people who can support and help you in your journey around the track of health. Start recruiting your supporters The people around us — family, friends, co-workers, roommates, etc. — can influence what we do. Make that work in your favour. This week try building your social support network by recruiting some cheerleaders and helpers for Team You. You don't have to dump all your