You, my friend, are unique to this world. There is no one else with your heart, your gifts, and your purpose. It’s easy to forget that when we’re swept away by the requirements of daily life. You forget how special you truly are. You are here to create impact, to influence, to share your truth, and to make the world a better place. It is your duty to be successful in every area of life to create the most impact possible. Do not keep the world from your gifts. Be visible, stro

Life is about 'AND'. When you take full ownership of your life, you realise a lot of things. One of those things is that you are 100% in control of yourself, your time, and what’s possible in your life. Too often we adopt the belief that we “can’t have it all” or that we “must choose.” We must choose a successful career or raising a family. We must choose between being a dedicated parent and taking care of ourselves. We must choose family time or fitness. The truth is that th

I know the term “addict” is not really a positive one. And the truth is, no addiction is really healthy, even ones that seem so. So, let me clarify… If you’ve always struggled to stay on track with your eating and exercise, it’s not too late for you. No matter how many times you’ve fallen off the wagon, no matter how much you hate the idea of starting over again, no matter what your past challenges have been… You can learn how to not only be successful and how to love it, alm

Over my years in the wellness industry I’ve spoken to many people who came to me wanting to change their fitness and health but haven’t taken a step toward starting a programme with us here at Empowered Fitness. And do you know the number one objection I hear? It’s that someone can’t afford our services. To be fair, we’re not a high-volume box gym that relies on selling low-cost memberships to as many people as possible. We have high-level service and programs that actually h

Despite what many people in the business world are teaching, there is a very simple way to move your business and your life forward. It's not writing to-do lists, creating a strategic plan or, some other complex thing. It's simple, really. It's action. It's literally taking one step in the right direction...followed by another and then another. And sometimes this requires experimenting with totally new actions if previous ones weren't working. When we overcomplicate things, w

If you’ve been at the fitness game for a while, you may have jumped on and off the wagon a time or two. And through that process, you may have picked up specific beliefs around exercise and nutrition “rules.” Some examples would be… “Don’t eat after 7pm” “Lifting weights makes you bulky, so focus on yoga and cardio” “Keep your calorie count to 1200 of less each day” And frankly, rules are made to be broken. Those rules that we so often hold onto for dear life are the rules th

Not everything you’ve been told about food is true. See, willpower is a finite thing, so when you try to control your food intake based on willpower, you will lose before long. Instead, try the following: 1. Eat the most satiating foods to suppress hunger– protein is first in this category (so load up), followed by high fibre carbs (think veggies), then starchy carbs and fats. 2. Avoid hunger/craving triggers– combining foods that are low in protein but high in fat and starch

Even though knowledge about this important topic is becoming much more widespread, I want to revisit the age-old question: is cardio or strength training better for fat loss? Putting aside other considerations like nutrition, sleep, and stress, here is my answer: You will burn more calories while you are completing the cardio exercise, but the better overall strategy is to focus on strength training. You see, not only does a pound of muscle burn far more calories at rest (and