​How are you introducing yourself energetically?

Energy is a very real thing. What we feel inside we reflect outside. Your energy is contagious; make sure that's a good thing. Be an example of the standard you expect in others. Those who want to live on that same level will meet you there. Trust deeply that the people who belong in your life will find you and stay. Remember that your energy affects the room, so you have an opportunity to be intentional with your energy every time. You decide what you’d like to bring to the room. Having a great energy about you creates a positive presence. People want to be around those who have good vibes and don’t want to be around those with negative energy. If you don’t like what you’re broadcasting, then change the channel.


Creating a new field of energy is not only important to your personal health and well being but also to your life in general. Imagine the quality relationships, meaningful friendships, and opportunities you’ll create!


“Whatever you give is what you are. In order to inspire one must be inspired and to motivate one must be motivated. If we want to spread happiness, one must be happiness. And in order to love someone, we must be love itself. We cannot give what we are not ourselves.”


Ways to Improve Your Energy:


Relationships—If you want to make true energetic and personal change, begin hanging out with those you have a common future with, not a common past with. Often times we hinder our growth because we continue to surround ourselves with those who suck our energy dry. Take inventory of your relationships. The people you spend time with should fill you up, not drain you. If you know someone who sucks your energy just by virtue of their presence, beware. You could be dealing with an energy vampire. Get around people who uplift you, encourage you and inspire you to be a better version of who you already are.


Exercise – Movement is medicine and motion creates emotion. The more you move the better you’ll feel.


Feed Your Mind—Have a growth mindset...read, listen to podcasts or TedTalks...continue learning daily.


Set Goals...work towards them...and make progress—When you’re working towards a goal and are taking daily actions towards achieving your goal, you are going to feel accomplished. This energy will shine through whenever you’re around others.

4 + 1 Things I’ve learned in 41 years:


Starting this year, I’m starting a new birthday tradition...each year, I’ll add to a growing list of “things I’ve learned in life”. This year, I’m turning 41, so I’ll list my top 5 (4+1) personal pearls of life wisdom and I’ll add a new one each year (assuming I will hopefully grow wiser and not just older each passing year).


1. The company you keep impacts the life you lead. Choose wisely. Some people around us are energy vampires while others are energy boosters. Our bodies resonate like a tuning fork, that’s why their vibration impacts our own vibration.

“Relationships matter. The roles people play in your life will influence you so get serious about who you allow to affect you. Nurture those relationships in your circle that foster success and happiness, and continuously position yourself among change agents and thought leaders.” -Germany Kent


2. Life is all about the journey and less about the destination.
A lot of times we get so focused on our big dreams and goals, that we forget to enjoy this journey called life. Always remember that life is all about this moment. Life is all about the journey and less about the destination. So allow yourself to be present in everything you do. Allow yourself to enjoy each second of your life – to observe the world around you, the people present in your life and the beauty that is present within and all around you.


3. When it comes to life, the critical thing is whether you take things for granted or whether you take them with GRATITUDE. We often don’t appreciate what we have until it’s gone: that includes your health, your family and friends, your job, etc. Nothing in your life is guaranteed to be there tomorrow, including those you love. This is a hard life lesson to learn, but it may be the most important of all: Life can change in an instant and everything is impermanent. So be grateful for who you have in your life and for what you have in your life right now!
The more we express our gratitude, the more things we will have to be grateful for.
The law of attraction works in all that is good and also in all that is bad, and it’s only up to us whether we choose to focus our attention on the negative or on the positive. Focus your attention on the many great things you have and you are grateful for, and you will see that the more you do that, the more reasons you will have to express your gratitude for.


4. Your Health Is Your Most Valuable Asset
Health is an invaluable treasure—always appreciate, nurture, and protect it. We tend to take our good health for granted, because it’s just there...until it isn’t. We don’t have to worry about it, so we don’t really pay attention to it… until we have to. Heart disease, bone density, stroke, many cancers—the list of many largely PREVENTABLE diseases is long, so take care of your health now, or you’ll regret it later on.


5. We are here to LOVE and human connection is what life is all about. Deep human connection is...the purpose and the result of a meaningful life and it will inspire the most amazing acts of love, generosity and humanity.
Learn to strengthen and deepen the important connections in your life.

Brene Brown, a professor at the University of Houston Graduate College of Social Work, specializes in social connection, said in an interview that “A deep sense of love and belonging is an irresistible need of all people. We are biologically, cognitively, physically, and spiritually wired to love, to be loved, and to belong. When those needs are not met, we don't function as we were meant to.” We may think we want money, power, fame, beauty, eternal youth or a new car, but at the root of most of these desires is a need to belong, to be accepted, to connect with others and to be loved.
In a world full of people, what can be more beautiful than knowing how to form healthy relationships and establish deeper connections with those around us.

Cheers to 41 years...cheers to this beautiful journey we call life. I’m truly grateful for the beautiful people who have shared in my journey and filled my life with love!

Eye opening podcast—WOW! It’s an interview with Dr. Christiane Northrup, author of the book, Dodging Energy Vampires.

​Link to the podcast: click HERE
This podcast really resonated with me—maybe it will for you too—give it a listen.

I just read an article titled, “14 Traits Energy Vampires Find Most Attractive: Is Your Personality Making You a Magnet?” Well damn if I don’t have nearly every damn trait. Do these characteristics apply to you? To name just a few: Conscientiousness; loyalty; a capacity to form deep bonds; relationship investment (you give great spiritual, emotional, physical investment to your relationships); hyper-empathy (you feel deeply); high achieving; highly motivated; a degree of naïveté (you always opt to see the good in others—sometimes excusing the behavior of others or trying to intellectually rationalize their behavior). These are just a few of the traits that are typically strengths but that can also make us more vulnerable to energy vampires.

In her new book, Northup identifies two groups of people—empaths and energy vampires—and explores the relationship dynamic between the two. What is empathy? Empathy is a deep connecting with other people. Northrup describes empaths as highly sensitive and caring people. They seek out the best in others and always look for ways to help. Their downfall, says Northup, is that their desire to nurture others makes them ideal targets for energy vampires—who tend to be charismatic, manipulative, and narcissistic. If you identify as an empath and keep attracting certain “types”, this could explain why.
To listen to a great podcast on being an Empath and how to turn your sensitivities into superpowers, then click HERE

Fully 20 percent of all people (male and female) have vampire characteristics or are full-blown in the Cluster B Personality Disorder category. That’s one in five people! And, each one of them affects five people. So, with nearly 60 million people directly or indirectly affected by energy vampires, it is likely that you are in a relationship with one or know someone who is – especially if you are an empath or highly sensitive person. “There’s no chemical imbalance in the brain or anything like that,” she adds. But individuals either lack or have a somewhat misguided conscience or moral compass, she says.


Take inventory of your relationships. The people you spend time with should fill you up, not drain you. If you know someone who sucks your energy just by virtue of their presence, beware. You could be dealing with an energy vampire. Energy vampires often have little to no conscience or consideration for others – which means you’ll never get the reciprocation that comprises the foundation of other healthy relationships. There’s no balance or reciprocity—for example, the conversation will always be centered around them...they may always seem to be one upping you...you can spend hours on the phone with them or spend time out with them and they’ll never ask how YOU are doing...in conversations, they aren’t great listeners and rarely ask follow-up questions to what you’re saying or inquire about how you feel...conversations will predominantly revolve around them...it’s a very self-centered, self-serving dynamic—you are interested in investing and building the relationship but they are not because they mostly are interested in using others for their own means with little to no regard for the other person. The “relationship” on their end is about what they can get from you or out of you to benefit them.


As empaths, we see the best in people. Because of that, we often ignore red flags or look at toxic relationships as fixer upper projects. But here’s the thing: We can’t change people. That doesn’t mean we shouldn’t learn and grow in our relationships—that’s one of the best parts! But, trying to force change on an unwilling party rarely works, and it often just leaves us drained.


Don’t get me wrong...
Be compassionate. We all have days, weeks, months (years even) when we need to lean on other people, and that doesn’t make any of us energy vampires. Take care of the people you love and they’ll do the same for you!


But take inventory and learn to recognize toxic traits and patterns of behavior—realize that your health and energy levels are at stake in any relationship, and you need to learn how to mitigate the effects of toxic ones on your personal life.


Think of any names that came to mind as you read the first part of this blog. That’s a good way to start identifying the energy vampires in your life. Protect your energy.

What next? Check out this book The Empath’s Survival Guide by Dr. Judith Orloff.

You can learn new things at any time in life if you’re willing to be a beginner. When was the last time you were a beginner? It can be a scary feeling, but it’s a beautiful thing to approach the unknown with an open mind and open heart—humbly releasing the need or expectation to be good at something or to know everything about a topic—but instead, being completely moldable and teachable—ready to (pool pun ahead) “soak up” new knowledge, skills and experiences. No one starts off being excellent at what they do—the master is simply a beginner who kept beginning. Being a beginner requires stepping outside of your box—your comfort zone. What’s your box? The weight room is my comfort zone—if you know me, that’s no surprise—and...I’ll bike...I’ll run...I’ll flip tires, push sleds and slam battle ropes...but the pool—well, I’m no fish—I function better on land than I do on water. I’m going to turn that around though with practice and patient persistence. Embracing what’s hard and challenging for me is what excites me. That’s exactly why I’m spending more time in the water...swimming for fitness. It’s never too late to try new things. Taking swim technique lessons as an adult is a humbling experience, but I’m enjoying the challenge of being brand new at something—because with all things, we were all beginners once. The expert in anything started as a beginner. “No challenge, no change” is one of my personal mantras. I’ve tried to place my goals just beyond my reach throughout my fitness journey and in doing so, I’ve surprised myself in what I was capable of: bodybuilding competitions, powerlifting meet, and now this...we’ll see where this goes. And even if it does or doesn’t lead to achieving grand personal goals (because we all know I’m drawn to competitive events)—I will have achieved the grandest goal of all simply by stepping outside of my box. I’m simply excited to add swimming to my fitness regimen as a new way to move and another way to do something good for my body and health. I can already tell what a wonderful compliment it is to my weight training regimen and I honestly look forward to my swim sessions. You never know what you can do until you try, and very few try unless they have to. You might just discover a new passion that enriches your life—don’t miss out on amazing things by not trying.
So I encourage you and I challenge you to step beyond your comfort zone—maybe you’re the opposite of me—maybe your challenge is entering the weight room and embracing strength training. Whatever it may be, step outside of your box—it is during the times where you are far outside your element that you will experience yourself the most and it’s where growth occurs...so hurl yourself into the unknown and unfamiliar...that’s always where the magic lies. If it scares you, you’re headed in a positive direction. Face it, embrace it.
Just keep swimming—in life and in the water.

If you are looking for an amazing swim instructor—no matter your level—I highly recommend Kathleen Wilson—the MUSC Wellness Center is very fortunate to have her! Click HERE for more information.

I saw this quote today and did some reflecting—I agree 100%. Uncoincidentally, there isn’t anyone that I hang with that doesn’t highly value fitness/physical activity and health in all its facets (emotional, mental, spiritual and physical). If my associations aren’t making me healthier, happier and stronger, than that’s a personal environment reassessment flag for me.

My tribe is one that values a growth mindset and one that exudes positive energy. Your body will reject what’s not good for it—notice how you feel when you’re with someone. Just the same way that your body feels bad physically when you eat unhealthy foods or take in toxins, your body will also reject what’s bad for it on an emotional, mental, and spiritual level. Do you feel mentally/emotionally exhausted or drained after being with someone or do you feel rejuvenated and uplifted? Pay attention to energy.

​I’m super selective when it comes to with whom and how I spend my personal free time. Why? The people we surround ourselves with either raise or lower our standards. Your personal environment influences your mindset. Your associations affect your success. And where you go forms who you become. Surround yourself with those who uplift and inspire you—those who promote growth and happiness in your life. I believe in love, kindness and compassion towards all, while at the same realizing that not everyone deserves a seat at the table of your life—this is part of setting healthy boundaries and protecting your space and environment. We all need people in our lives (at our table) who raise our standards, remind us of our essential purpose, and challenge us to become the best version of ourselves.

Thoughts are things. Thoughts are energy. Thoughts create our reality. Give thought to that--

​When we change our thoughts, we change our world. We affect our own healing. You can choose...nobody is choosing for you...use the power of thought to enhance your life.

How do we change our thoughts? We can change our thoughts by being open to happiness, by being grateful, and by being strong and empowered. You cannot move from where you are without moving your thoughts around.

Thoughts are things—what thoughts are you feeding yourself?

We need to carefully choose our choice of words and thoughts. Words are powerful because within each word is a spelling and within each spelling is a spell. The way we speak (to ourselves and to others) matters.

Fitness Myth-buster: SPOT REDUCTION

Here’s the truth--

The theory behind spot reduction is that you can perform certain exercises to reduce fat from a particular body part. Example: crunches to lose fat in the abdominal area.

Unfortunately, years of scientific research has proven that not to be true. The myth persists mainly due to infomercials and slick marketing trying to push ridiculous fat loss products on you just to make a quick buck...thigh master or shake weight, anyone?

1,000’s of daily crunches aren’t the answer to your waistline woes and I’m glad because who wants to do 1,000’s of crunches? Not me. You know what will reduce the belly fat? What really works first and foremost, is...drum roll...cleaning up the diet. Yeah, I know—not the sexy answer that anyone wants to hear. Ironically I’m afraid most people would rather do 1,000’s of crunches rather than revamp what they eat and drink. Personally, I think focusing on making a few nutritional changes is way easier than doing 1,000 crunches. And let’s be real, even if 1,000 crunches were the answer...you still wouldn’t do them, would you?! Exercise is of course also part of the solution in addition to nutrition (but it’s way more than just crunches that you need). You’ve got to CONSISTENTLY (that means a regular routine) get your heart pumping with cardio and pump some iron!

Here are just a few of the most impactful nutrition tips I could think of on how to really whittle your middle:

My Top 5 in no particular order--

Tip 1: it’s a BIGGIE—Cut the refined sugar consumption. Did you know that excess sugar consumption may be the primary driver of excess fat in the belly and liver?! That’s right! This is particularly true of sugary beverages like soft drinks and other sugar laden beverages—like sweet tea here in Charleston. OR what are you putting in your coffee?

Tip 2: Do you get enough protein? Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Several studies suggest that protein is particularly effective against belly fat accumulation.

Tip 3: Increase consumption of vegetables and get plenty of fiber. There is some evidence that soluble dietary fiber can lead to reduced amounts of belly fat. This should cause major improvements in metabolic health and reduced risk of several diseases.

Tips 4 and 5 combined: Cut out the fried food and watch the booze. Booze is a major belly buster—and it packs on the worst kind of belly fat—visceral abdominal fat...the killer fat that surrounds your organs. I do imbibe on occasion, but the occasions are few and far between...there are multiple reasons I reserve imbibing for the occasional social call—in addition to being empty calories and promoting fat storage, alcohol also impairs muscle protein synthesis and I can’t bare the thought of hampering my muscle building efforts! Think about that next time you follow up a gym session with happy hour.

Make small, incremental changes over time—it doesn’t have to be overnight or 20 changes all at once. Example: Week 1, swap the soda or sweet tea for water. Week 2, add a serving of lean protein each day (if you aren’t already getting adequate protein). Week 3, strive for 5 (servings of fruits & vegetables). You get the idea. Focus on adding one new change each week. When I first started my health improvement journey years ago, since my focus was heart health, my very first change was eliminating fried foods—it was initially hard (I was admittedly a French Fry lover), but now the smell of fried food is repulsive to me. Find a new, healthier way to enjoy your favorite foods. I still eat “fries”, but we make baked (instead of fried) sweet potato fries. I honestly enjoy these much more than I ever enjoyed regular french fries.

Even if making a healthy change seems hard initially, your body will adapt and respond favorably over time—it will thank you for fueling it better by feeling and performing better!

The truth is, everyone has areas on their body where fat may be distributed unevenly. For women, it's usually in the hips, thighs and arms. For men, it's typically seen in the stomach or lower back.

The *only* way to improve its appearance is by increasing the muscle mass in the targeted area while reducing the fat. For the body part to take shape and look "toned," you have to build muscle in the desired area by consistently lifting weights and partaking in a well structured, healthy diet.

So, while you may not be able to target where the fat comes off (spot reduce), you can certainly improve a body part’s appearance through a well designed strength training routine.

So, for my ladies with the arm jiggle questions—here’s the truth on arm flab—flabby arms are due to a combo of factors associated with aging and genetics (an increase in body fat mass, a loss of muscle mass (due to aging and reduced activity) and a loss of elasticity in the skin (due to both aging and UV damage)—it may be honestly difficult to completely avoid or correct this 100%, BUT you can significantly improve it! How? Lifting (as in weights)—did you know that the tricep muscle makes up 2/3 of the muscle mass in the upper arm? That’s 66%! Imagine how your arms would change if you built that up! If (in addition to improved nutrition and regular cardio to decrease overall body fat) you implement a consistent, well designed strength training regimen including building up that tricep muscle mass, you can fight flabby arms and make significant improvements to this area. Fill that space with muscle mass and you’ll see things literally taking shape!

Stall bars—we have some up at the MUSC Wellness Center on the rooftop in the functional training area. I’ll bet you’re wondering what in the world to do with them—the answer is LOTS of stuff! Stall bars can be used for a great abdominal strengthening workout.

​Hanging leg raises on stall bars are one of the best exercises you can do for abs—One of the reasons why stall bars are an awesome tool for hanging leg raises compared to doing them hanging from a pull-up bar, is because it is almost impossible cheat. With a bar you can cheat by swinging the legs backwards for momentum, but with the stall bar, your back is supported by a wall and cheating won't be easy.


To modify, just bend the legs (hanging knee raises are slightly easier than straight leg raises). In a controlled fashion, roll your torso upwards, bringing your knees toward your torso. Slowly reverse this motion without allowing your knees to become un-tucked from your body. Don't use momentum or jerk your body at any point.


Tip for knee/leg raises—tuck your pelvis and you’ll better target your abs!


Dragon flags are one of the more serious abdominal feats of strength that you can do, and it was a signature Bruce Lee exercise for good reason—they will definitely work your abdominals to the extreme.


If performing the full dragon flag is too difficult for you, you can begin with tuck dragon flags (bend the legs as opposed to keeping them straight). If these are still too difficult, then you can focus on building strength with the hanging knee/leg raise progressions or by doing lying leg/knee raises.


Dragon Flags can also be done on a flat or decline bench.


Dragon Flag Technique Tips—Raise your feet upward until your body is almost vertical (your shoulder blades will stay planted on the ground or bench).
Keep your core tight and your body as straight as possible while pointing (heels to sky) up in the air. KEY—SLOWLY lower your feet under control until they are just above the ground or bench, or as far as you can to start. Lift your legs back up in the air again to complete a rep.


These are just a few cool things you can do using the stall bars—give them a try!

Natural Sugar vs Refined Sugar:
Sugar is sugar - in all forms, it’s a simple carbohydrate, but the difference is in the nutritional value and what these impacts can have on the body!
When you compare sugar from whole foods to refined sugar - they aren't created equally. Simply avoiding fruits because they contain “sugar” is a misinterpretation of their nutritional value.
Whole foods like fruit do contain sugar, but fruit also has an abundance of vitamins, minerals, fiber, water and antioxidants.
Refined sugar comes under many names: white sugar, brown sugar, cane sugar, coconut sugar, palm sugar, high-fructose corn syrup, etc. These sugars come from mainly plants but have been processed in some way to a simple, sweet form, thus they are processed or refined. They are commonly added to foods to enhance flavor.
Unlike natural sugars which are found naturally in many foods we eat, including fruits, dairy products, grains, and veggies, refined sugars lack any significant nutritional value.
While the body breaks down all sugars the same way—whether you’re getting your fix from banana pudding or a banana—the metabolic process actually differs...the process for natural fruit sugar is much slower.
Foods high in refined sugars like breakfast cereal, white bread, high fructose corn syrup etc. will increase blood sugar and insulin levels much faster. Quick rises in blood glucose levels, followed by a big insulin spike leads to a subsequent crash which creates more sugar cravings to cure the crash...it’s a vicious cycle. Diets high in refined sugar are shown to increase body fat and increase one’s risk of obesity, heart disease and diabetes.
FIBER is a huge key. When you eat sugar from fruit, the fiber that comes with it will slow down the absorption rate of sugar. This is why natural sugars found in whole foods don’t increase blood sugar levels as fast as refined sugar. Another tip to help slow down the absorption of the fruit even more is to pair your fruit with a meal, including a protein.
Berries such as raspberries, blackberries, and strawberries are lowest in natural sugar, while the highest are dried fruits, bananas, and mangoes. Fruit juice also tends to be high in sugar, so opt for whole fruit instead. Even if you consume the same number of calories from whole fruit and juice, the metabolic effects are very different. Metabolically speaking, juice is much more similar to soda than it is to whole fruit.
How many servings per day are recommended?
​2-4 servings of fruit (note: certain people with insulin resistance, diabetes, or metabolic syndrome may see improvements by restricting fruit intake to 1-2 servings a day, and by choosing fruits that are lower in sugar).
The bottom line on natural sugars vs. refined/processed sugars: Fruits/veggies will provide you with numerous nutrients, disease-fighting compounds and fiber, but added sugars will supply you only with added pounds around your waistline.

The muscles of the back and biceps are your “pull muscles”. Back work can be split up into two different types of pulls:

Vertical pulls: Pulling from overhead.
Chin-ups, pull-ups, lat pull downs, etc.

Horizontal pulls: Pulling from in front of you. The “rowing motion”.
Barbell rows, dumbbell rows, cable rows, etc.

Vertical pulls will active more of the lats, the “outer back” muscles. Incorporate vertical pulls to develop back “width” (side to side).

Horizontal pulls will activate more of the rhomboids and traps, the “inner back” muscles. Incorporate these to develop more back “thickness” (front to back). Horizontal pulls strengthen the “posture muscles” (rhomboids, rear deltoids, etc.) that hold you in correct posture, prevent shoulder injuries and pain, and prevent neck pain; so a special emphasis should be put on these.


**As a general rule: pull horizontally to vertically on a 2:1 ratio. For each vertical pulling exercise, do 2 horizontal pulling exercises.


**As another general rule, use at least the same ratio for pulling to pushing exercises (many people overwork the “mirror” muscles and neglect the posterior muscles).


KEY TO ENGAGING THE BACK MUSCLES:
Scapular Retraction & Depression

An extremely common issue when training the back is little to no back activation, with the biceps doing the majority of the work. The most common cause of this is failure to retract and/or depress the scapula (shoulder blades) when pulling.

WHEN PULLING FROM OVERHEAD (vertically): Initiate the movement by pulling the shoulders down first, as if “pulling your shoulders to your back pockets”. Pull your shoulders down towards your lower body as far as possible, without letting your elbows bend at all. Once the shoulders are completely depressed, cue “pulling your elbows towards your hips.” This will effectively engage the lats.

WHEN PULLING FROM IN FRONT OF YOU (horizontally): Focus on pulling the shoulder blades “together and down” as you pull towards your torso. At the back of the movement, squeeze your shoulder blades together, as if you were trying to crush a soda can between them. On the way forward, the eccentric part of the movement, allow the shoulder blades to relax and be pulled forward by the weight to achieve full range of motion on the movement.

Pictured Exercise: Lat Pulldown (muscles worked—latissimus dorsi—the large wing shaped muscles of the back)

Lat Pulldown Tip: instead of focusing on pulling through your hands, forearms and biceps, try focusing your pull through your elbows. Cue yourself to pull your elbows towards your hips. Think of your hands and arms as merely “hooks”. To further help disengagement of the forearms and biceps, do not use a “closed thumb” grip. Use an “open thumb” or thumbless grip. These tips will help you initiate the movement from the intended target muscle—the lats—instead of turning it into a forearm and bicep focused movement.

Hope you find these tips helpful! Give them a try and let me know!