Each day we encounter environmental food cues almost everywhere we look. The effects of food cues may have a subtle but powerful influence on our decisions regarding what to eat and drink. The smart packaging, the clever logos, and the catchy jingles all serve to remind us of the enjoyable experience of eating certain foods in the hopes that we will buy and eat more of it.

Cues can be visual, mental, auditory or even olfactory (smelled).

Imagine you get a whiff of your favorite food and then find yourself feeling hungry, the food’s smell is serving as the unconditioned stimulus and your feeling of hunger is the unconditioned response. This stimulus-response pattern is considered “unconditioned” because it doesn’t have to be learned; it’s natural.

Cues do their job: they make us want to eat food. And unfortunately, if you are overweight or obese, they may be even more effective. So be aware of your cues.

Changing too many variables at once is just not a good move in my opinion. Making a lifestyle change is challenging enough. Most of the time we have a lot of things that we need to work on. Transforming too many things at once can add stress rather than decrease it. Lifestyle changes are a process that takes time and requires support. Once you’re ready to make a change, the difficult part is committing and following through. Today's podcast dives into what we think about changing too many variables at once and how you should combat the temptation of going down that path.

To continually make progress, you must develop a set of training principles that keep you moving forward. The number of principles that make up a sound training program are few. In today's podcast we dive into the pros and cons of different programs and what you should be aware when it comes to training with a specific goal in mind. 

There are a lot of things that get in the way of your health and fitness goals. 

Today we dive into some of the things we often see happen and ways to get out of your own way so you can create a better version of yourself. 

No matter what happens, it’s the way it is, and you have to keep going. And that is where the optimism lives. If you truly believe that you can do it no matter what, you’ve got this. To be able to get through, you need to have optimism. Every day is hard, and all you have to fight it in the end is yourself.

Cardio training is exercise with the purpose of developing cardiovascular or aerobic fitness. Cardiovascular fitness is a good measure of the heart’s ability to pump oxygen-rich blood to the muscles.

Cardio training plays a vital role in human health and performance.

Whether your goal is to gain or reduce weight or for that matters simply stay fit, it is essential to include cardiovascular exercises in your fitness routine. Swimming, running, walking, bicycling, cardio machines, and aerobics classes are all forms of cardio exercises. Choose a cardiovascular exercise which you enjoy doing, and include variations in your routine to avoid boredom.

Cardio workouts can contribute to all your fitness goals. The benefits of cardio workouts are abundant, and they can contribute a lot in improving the quality of your life.

In today's episode we dive into the ins and outs of cardio programming. 

Many of us set goals,  and new years resolutions. There is nothing wrong with that. The problem is we typically end up not in a celebration of reaching them. Far too often we are way too close to an epic face-plant from failing. We want to achieve goals that could vastly improve our lives, but we usually don’t. Eight percent. Only eight percent of people successfully achieve their New Year’s resolution. So, that’s depressing. 

In today's podcast me and Zac dive into some of the reasons why we feel people don't reach the goals they set out on and how to combat these issues. 

Your mind may actually be your biggest hurdle to staying fit and athletic well into your 80s and 90s, especially if you buy into the myth that you've got to spend your afternoons siting in a rocking chair once you reach 75. 

Nothing could be further from the truth. Not everyone has to become a world class athlete to stay in shape. Exercise can be a part of your life no matter what your age, and, in fact, becomes only increasingly important as you get older. There's an overwhelming amount of evidence confirming that physical exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity.

In today's episode we dive into special considerations for all ages when it comes to weight training. 

You have the free liberty of making choices every day. What is a good choice? Good choices are decisions that keep you heading in the direction in which you want to go. Bad choices, on the other hand, end up being counterproductive and can quickly begin spiraling into stress, confusion, and despair.

In today's podcast I dive into 3 things that I feel that derail people from staying the course when they are trying to live a healthy lifsestyle. 

Hunger strikes big in moments where you are going through a calorie deficit to lose body fat. The body doesn't know you are only temporarily going through a few months of cutting your calories back to lose fat or starving to death. It sends the alarm of starvation which is why that hunger signal is so loud and can be overwhelming to you.

Cutting your calories back to lose weight is not sustainable and it's not supposed to be. It is a state of deprivation. Expect it to be uncomfortable. Expect it to be hard work. In order for you to reach your goal it must be done. Your nutrition becomes comfortable and sustainable after you reach your goal. When you reach your goal of weight loss then you make a shift into maintenance. That is when your nutrition becomes a lifestyle and should be comfortable. 

In today's episode we dive into what your hunger might be telling you. 

Building muscle is no easy feat. But the majority of information out on the internet makes it seem like you can look like Hercules in 6 weeks. 

You’ve probably been lured into reading a magazine article with a headline that says you can gain muscle quick, fast and in a hurry. These types of claims are the norm rather than the exception in social media and fitness websites. The promise of a Holy Grail workout routine that will maximize your muscle development is an enticing prospect to say the least. 

There are no cookie-cutter prescriptions for getting big, gaining muscle and getting stronger.

There is no “best” muscle-building program; only a best program for a given individual.

In today's episode we dive into the best strategies for building muscle. 

Is there a trick to making good food choices during the holidays? Managing your nutrition during the holidays can be tough but only because we go into it without a plan.  

Many of the people I know fall apart nutritionally during the holidays. They say, "I can't be healthy this week because I have so many places to go for the holidays and they all involve loads of food". 

Of course when you are thrown into the unknown things will be challenging. I know it will not be easy for you to stay on track with nutrition but it is doable.

You have to remember that this lifestyle is SIMPLE not EASY.