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Month: January 2016



Alessandra Daniele, B.S. Exercise Science, CPT, EP-C


I tend to be a diehard individual. When I start a book, I feel the need to finish it within that same day. When I find a new food I like, I will eat that same food for weeks straight. When I first started my fitness journey, I didn’t take a single day off for months because I didn’t want to fall behind. Giving 100% is definitely not a bad thing, however sometimes that “all or nothing” mentality may be doing you more harm than good. Fitness for instance, should definitely not be “all or nothing”.

From my experience, many of my clients who were “new” to fitness in some aspect felt the need to have this mindset. Whether it was with their nutrition, their obsession with not missing the gym, or just simply giving up when things didn’t go perfectly.

Let’s take macros for example. If you are someone who feels the need to hit their macros exactly down to the gram every single day, that is an all or nothing approach to dieting. If you are someone who goes on a diet and then has a cheat meal that turns into a cheat day because “you already messed up”- that is also all or nothing. This approach is not the answer especially to fitness and nutrition and can even become dangerous at a certain level.

The reason why most diets fail is because they are not sustainable. Things like restricting entire food groups, eliminating sugar and saying goodbye to carbs are all methods that will eventually fail. Sure, you may be able to keep this up for a while, but what happens on your birthday when you want a piece of cake? What happens when you’re out to dinner with your family and there’s uncertainties about what your meal consists of? Life happens and will disrupt your sugar-free quest to greatness at some point or another. This is where flexible dieting surpasses the current fad diet simply because there are no restrictions, and a lot more freedom.

I think one of the reasons why a lot of people may be hesitant to start a diet or fitness regimen is because they feel the need to give up their life in order to do so. Fitness is not about being quintessential. You don’t need to give everything up in order to achieve a healthier lifestyle. To me, fitness is about being healthy for YOU. This includes consuming MOSTLY nutrient-dense foods, moving more to increase your health, taking time to reset your mind and breathe, and with all of this become a more contented individual. Fitness is not a one-way street. There are so many paths you can take to get to your destination, it is just a matter of finding one that best suits you.

For more information on flexible dieting or help with starting your fitness journey, email us at



blog 1In 2015 I spent a lot of time reading. I found that in college, when I was “forced” to read for class, the last thing I wanted to do was spend more time with my nose buried in a book. So when I graduated and finally had the chance to actually read books and articles that truly interested me, that’s what I did. Ironically in 2015 I seemed to acquire a wealth of information that was useful to me as well as my family and clients. I was constantly trying to converse with as many people as I could because I was so excited to just talk about all of the new information flooding my brain.

Something I also noticed just recently was how much of my time I was spending scrolling mindlessly through social media. Half the time I wasn’t even paying attention to what I was looking at, simply just scrolling for no apparent reason at all. With social media and apps like Instagram greatly impacting our daily life, I realized how easy it is to not live in the present moment. It was at that moment I decided I needed to stop the insta-madness.

While social media is a huge asset to our business, I find that my productivity increases drastically on days that I incorporate self-education, organization/planning as well as 10 minutes of meditation. These activities are something I have adapted just recently but even after the first week of consecutively performing these tasks, I feel happier, more productive and less “clutter-brained”. Last week, Josh also announced our 10 Minute Challenge that you can watch HERE—> 10 MINUTE CHALLENGE. This basically challenges you to pick a task or goal that you have been wanting to achieve, and dedicate 10 days to this task for 21 consecutive days. Which I think quite frankly goes along with this topic wonderfully.

I also have a list here for you of 10 things that you should be doing instead of scrolling through social media. These are things that I find to help me be a better version of myself of the daily. You can choose to try one, or all 10, but I promise incorporating the smallest amount of this change will have you feeling on top of the world.

  1. Teach yourself something new. For me, this “something new” was photography. I got a really nice camera from Josh for Christmas and I have vowed to learn how to properly use it. With so many resources available on the internet and YouTube especially, I have already taught myself so much even sometimes just watching a 5 minute video per day.
  2. Read a new book. 2015 was obviously mentioned as my “year of reading”, but that doesn’t mean it didn’t extend into 2016. I have already read 3 books so far this year, most having to do with business, self-discovery and obviously fitness.
  3. Start a journal. Journaling is also something that has really helped me collect my thoughts, feelings and leave each day with a reflection. Whether you journal at night to reflect, or in the morning for gratitude, jotting your thoughts down is a really great way to appreciate what goes on in your day.
  4. Coloring! Coloring for adults is a method for stress relief that has really taken off in the past year. Not only does it bring you back to your childhood, but it is so soothing while allowing for creativity at the same time.
  5. Practice meditation. I recently downloaded the app called “Headspace” which is a guided meditation that lasts no longer than 10 minutes per session. Side note: try not to do this in bed at night because it WILL knock you into a DEEP sleep as I experienced my first time.