Dedicate - FIT Human Performance



October 15, 2017 – 

A client of mine was very clear this week when she said, and I quote “get my ass back in shape. I am going to do this and I have never wanted it more!” What I heard in her comment was dedication. Her plan was simple but hard and here is what I mean by that;

  1. She quit drinking (for the time being at least and that’s a huge calorie savor!)
  2. Stop desserts and sugars … (chocolate and cookies are a problem)
  3. Cardio is easy for her as she walks every … yes EVERY day. (A great habit)
  4. Weight training is critical, and committing to two 30-minute sessions each week
    will definitely work for her
  5. Hydration, her only water before was with her Vodka. Now, 6 bottles a day minimum
  6. Portion control, no big plates (only saucers) of food and no food after 7pm


Let’s break it down; alcohol is empty calories so whatever sugary or alcoholic beverage you opt for is essentially calories your body really doesn’t need. By the way, number 2 above falls into that same category. Sweets are truly a moment on the lips a lifetime on the hips. And I have said it before; NOTHING tastes as good as SKINNY feels. For the disciplined person who understands the analogy ‘calories in = calories out’ (The Law of Thermodynamics) may enjoy those wasted calories but they go burn them with exercise! Example, a workout with me, or perhaps (like 3 above) cardio movement from walking, running, biking, or swimming. Go for it!

Run the IRONMAN Marathon this March 14th, 2018!

Muscles are the one factor of athletics you really have a true advantage with, and functional resistance training is the safest and most efficient way to build muscle. Muscles ARE your metabolism and they need to be in balance unless you want to be a bodybuilder.

Your body is a water based molecule and is actually 60% of your body weight. If you are not refilling those water reserves you may be dehydrated and that’s bad. How much water should you drink? MORE! (Check your water intake here)

Lastly, shrink your food intake. Share entrees, have one serving, use smaller plates. Whatever it takes to make you not over-eat! Lastly, I would like to suggest that you take a picture often and look at your progress then re-set your dedication to your self.

Just a reminder, only 2 and a half months until Christmas!
In good health,


Dedication and commitment are what turn dreams into realities. – unknown