The holidays are coming!

The holidays are coming!

The holidays go by in a blur and they can be some of our most memorable times and also some of our most stressful of times.   Many people struggle this time of the year with their nutrition and fitness goals due to this stress.   Let’s talk about some tools for...
Play The Hand You Are Dealt

Play The Hand You Are Dealt

Prior to his death, Randy Pausch gave a lecture entitled “Really Achieving Your Childhood Dreams”, also referred to as “The Last Lecture.” This lecture was given around the time that Pausch had received news that he had terminal pancreatic cancer, and had a few months...
Every Lift Has Its Own Story

Every Lift Has Its Own Story

Please enjoy this guest blog by Cypher member Rocky S.! While we always try our best to complete each lift, every lift has its own story.  Albeit enjoyable, successful lifts unfortunately do not teach us much. My final Deadlift in a recent meet was actually the most...
What does it look like when you are on?

What does it look like when you are on?

What does it look like when you are ON?   That feeling when you have everything together and organized… How does this impact your self care, in particular, your nutrition and exercise patterns?   When you feel ON, you may find it effortless to get to the gym...
I Couldn’t Shut the Trunk of My Car

I Couldn’t Shut the Trunk of My Car

No really, I couldn’t shut the trunk with my right arm. I couldn’t do a push up – I could barely hold a plank. I couldn’t reach over my head, and I would wince every time I reached over to put on my seat belt. Normal things – like sleeping – were ridiculously...
What Is YOUR Story?

What Is YOUR Story?

Do you find that you gravitate towards all things health and wellness, however, you are not achieving your desired body composition changes or fitness goals?  So often we fall victim to telling stories about ourselves that influence participation in health behaviors...
Divorce Your Story

Divorce Your Story

What does it take? To lose 10 lbs? 100 lbs? To deadlift 500 lbs? To beat cancer? To succeed in a new career? To achieve your dreams? I’m seeing a pattern more and more. You start down the path, kudos! It is often the hardest part. But 3-2-1 go they say, so you go. You...
Are you planning ahead for success?

Are you planning ahead for success?

Think about your typical week. Most likely, you can predict what days you will be working late, driving the kids to activities, or simply too exhausted to cook. In fact, your typical day may include waking up at 5 am, getting the kids ready for school, a full day of...
Don’t Get Caught Up In The Details

Don’t Get Caught Up In The Details

So you just met with your nutrition coach and set up your calories and macronutrients on MyFitnessPals. A day or two later, you notice you went over your daily allotment by 140 calories and 15 fat grams. Your send your nutrition coach panicked messages asking...