Join Our Brain Warrior Tribe!

Having trouble staying motivated to exercise? You’re definitely not alone. So many things can get in the way of your good intentions to work out. Crying kids. A bad night’s sleep. Medications that zap your energy. You name it, we’ve all been there. You know how important it is for your brain health and mental…

So, you want to find a healthy way to honor your dad this year, but aren’t sure how considering we’re still in the midst of a pandemic? Here are several fitness-friendly ideas to (safely) give your loved one the gift of better brain health this Father’s Day, as well as one way to celebrate with…

As Americans hunker down and shelter at home in an effort to stem the spread of the coronavirus, many gyms and fitness studios have temporarily closed and many of us are self-isolating at home. If you’re like me and you love going to the dojo for a kick-ass workout, or you love to hit the…

Need a quick mood pick-me-up? Forget the chocolate in the cupboard. Skip the coffee. And don’t give in to the lure of the candy bowl on the receptionist’s desk. Instead, try these science-backed ways to go from feeling blue to badass Brain Warrior mode and discover the one type of exercise associated with the greatest…

You’ve done it! You’ve finally lost all those extra pounds and gotten down to a healthy weight. As a Brain Warrior*, you should feel great about yourself, and I applaud you! But when you high-5 your friends, are you noticing any annoying flab flapping on the back of your arms? Don’t get frustrated. There’s a…

I hear from so many people who have successfully dropped weight thanks to living life as a Brain Warrior*. Congratulations! I also get a lot of questions about how to get to your final healthy weight. Whether you have 5, 10, or 20 pounds to go, here are three tips to help you lose those…

Brain Warriors need to be strong… in every way! I meet so many people who want help achieving a healthy weight, looking younger, and keeping their mind sharp as they age. There’s one exercise that can help with all of these things: Strength training. Here are 5 ways strength training can help you reach your…

Ever feel like you can’t concentrate? Do you find yourself getting distracted when you need to buckle down on an important project? Is it the same for your kids? Do they have trouble getting through a book they’re reading? We’ve all been there. If you want to raise healthy Brain Warriors, you need to model…

We’ve all heard that balance is important for seniors to prevent falls, but it is equally important for people of all ages. Did you know that people who can’t stand on one leg for over 20 seconds are at increased risk for dementia, according to research in the journal Stroke? Or that balance training at…

It’s 3 p.m., and out of nowhere, you’re hit with an overwhelming hankering for chocolate, cupcakes, or cookies. Your mind fixates on your sugary snack of choice and compels you to head to the kitchen cupboard or the office break room where you can find it. A few bites later, you’ve quenched your desire, but…

I’ve always been a morning person. Until my daughter Chloe was born, my favorite time to exercise was 5 a.m., before anyone or anything could clutter my mind or steal my precious workout time.  For me, starting my day with a workout boosts my energy, clears the mental cobwebs, and sets a Warrior mentality for…

We’ve all been there. You’re making great gains in your fitness program when—WHAM!—you sprain your ankle, tweak your hamstring, or do something (you’re not quite sure what exactly) to your shoulder. Now you feel like your progress will come to a screeching halt and you’re feeling down in the dumps because you won’t be getting…

If you’re part of my Brian Warrior Tribe, you’ve probably heard me talk about how physical exercise is like a wonder drug that can help you lose weight, lower your risk of numerous life-threatening diseases, boost your energy, make you look and feel sexier, and possibly even live longer. What you may not realize is…

Everybody dreads the possibility of developing dementia and memory loss. I’m not talking about forgetting where you placed your keys, blanking on the name of some actor in a movie you saw three years ago, or the occasional brain fart when you can’t remember what was on your grocery shopping list. I’m talking about forgetting…

I was recently at a Tony Robbins event, and boy was I once again blown away. Tony provided so many good take-away reminders and lessons. I do a lot to protect my energy, but I forgot about some of the activities I can do to quickly boost my energy right now no matter how up or…

Did you know a couple of years playing football can actually damage your brain? In fact, a study shows that a high percentage of those who have played football AT ANY LEVEL (even high school or younger) had cognitive symptoms. A study from Boston University has revealed yet again the devastating effects of football. The…

If you find working out a drag, you might want to change your strategy. There is new evidence that shows that your attitude about exercise may actually be linked to how much benefit you receive from it. A new study suggests that when you view the time you spend being active as fun, not a…

With the tech era in full swing, people are more sedentary than they’ve  ever been. Sitting is considered “the smoking of the 21st century” according to health experts, it leads to inflammation, obesity and illness. Tribe, your body was designed to MOVE. Regular moderate exercise is the secret to feeling sexier, healthier, more energetic, and…

Unfortunately, even highly trained Brain Warriors fall and get some bumps and bruises now and then. Having a plan to get up and get back on track quickly is essential to success. The journey will never be perfect. For those of you struggling to find your Brain Warrior mindset after the holidays, read about Angie’s…

Weight loss is a perennially popular New Year’s Resolution, along with “exercise more” and “spend less money.” The sad fact is that most people don’t stick to those resolutions for more than a month and by the end of January, a third of those who have made resolutions will have a lapse. By July more…

Why does it seem like there are never enough hours in the day? From day to night, work to family, personal goals, and endless to-do lists, we’re a nation of on-the-go people. We all want to be more productive, which requires more focus and more energy. If you feel your focus and energy slipping, you’ll…

  As the seasons change, so do the things we just can’t live without. If you are anything like me, you’re count on your tribe to share new finds that you can add to your list of favorites. Here are few of my “must haves”. I’m grateful to my tribe for sharing, so I always…

Where did summer go? I feel like it was only a few weeks ago that Chloe was dealing with all the stresses of final exams and the pre-summer frenzy. Now we’re into August, and summer is nearly over. However, this summer the fiercest warriors from all across the world get together to compete in the…

Food fuels success or it drives failure. Once you commit to being a Brain Warrior you will begin feeling and looking dramatically better immediately. Your energy level, mood and focus will soar while your weight and your risk factors for a variety of diseases will begin a dramatic decline. However, this is not a two-week…

You always hear people talking about how important stretching is to your muscles and overall heath. But why is it important to be flexible? And what are the benefits of stretching? If you find yourself sitting at a desk or computer all day like most Americans, it is absolutely essential that you make stretching a…

Let’s be honest, everyone wants to have a sharper focus, more energy, a smaller waist and an overall better brain. We want you to become a Brain Warrior! So, we are going to help you get your black belt in health. Everywhere you go someone is trying to poison you with highly processed and pesticide-sprayed…

As a member of my tribe, you know I love a great warrior story. Natalie is one of the strongest individuals I have ever met. Her story will inspire you to get up and fight, regardless of what your current battle is. You may not be able to change the facts of your circumstances, but…

Hopefully, you enjoyed last week’s video demonstrating a simple home circuit training routine, with very little equipment investment. This week I’m going to show you a second circuit training routine with 6 more exercises to achieve a whole body workout from home or on the road. Do anywhere from 12-15 reps of each exercise based…

The garage is one of my favorite rooms in the house. Why? Because it’s where I exercise. And if you know anything about me—if you’ve been following my work at all—then you know that I need exercise. It’s medicine for my brain and I know it is for a lot of you also. You don’t…

Planes, trains, and hotel rooms are a common component of our holiday schedules. It’s a special time of year and people go to great lengths to spend it with the people they love, so many of us will be joining the maddening crowd at the airport once again. However, don’t let hectic travel plans and…

Rolling her eyes when she saw the dozens of cuts and bruises on my body, my daughter said, “Why can’t you be a normal mom and hang out at the mall with your friends and collect purses instead of bruises?” Laughing I said, “How you train is how you fight, literally and metaphorically. Even with…

For many of you, when you hear the word "exercise," the first thing that pops in your head is going to the gym and sweating. And the thing is, the world outside your door is a gym! The exercise can be a simple one-hour brisk walk around the neighborhood, or wherever you want to be!

Now is the perfect time to reinvigorate that Warrior physique! If some exercise is good, more is better, and a huge amount is best of all, right? Wrong! Here’s the truth about exercise: It’s incredibly valuable for many reasons, but you don’t have to run marathons or become a world-class bodybuilder to benefit from exercise.…

You know that old saying “the apple doesn’t fall far from the tree?” I hope that’s right as far as child rearing is concerned, although these days the current catch word is “modeling” – as in role model. What kind of role model are you for your kids? Unfortunately, children don’t come with instruction manuals,…

Summer is in full swing and hopefully you’ve adapted your exercise routine to take advantage of the beautiful weather. One way to stay healthy in the sun is to make sure you’re staying hydrated. A lot of myths have grown up around this issue of hydration, mostly planted by the purveyors of sports drinks whose…

If you’re just getting started with exercise, returning to a sport you played in high school, or getting back on track after an injury, here are the basic rules of the road: Don’t overwork your body. Long bouts of exhaustive exercise can wipe you out and also damage your immune response, increase the amount of…

Ladies, I’m not talking about how the man in your life responds to your menopause. This is about the “mid-life change” that occur for men. It’s often referred to as “Andropause”. Male menopause may be a bit controversial medically, and certainly it isn’t the universal, predictable milestone that female menopause is, but truly, some guys…

A study in Ireland links the health and diversity of the microbiome to exercise (we know diet is key — more on that below). Researchers at University College Cork compared the gut microbiome in 40 professional rugby players to those of healthy men who are not professional athletes. They found that the rugby players each…

If you find working out a drag, you might want to change your strategy. There is new evidence that shows that your attitude about exercise may actually be linked to how much benefit you receive from it. One study suggests that when you view the time you spend being active as fun, not a chore,…

What’s your solution to the mid-afternoon blahs when you’re fresh out of ideas and energy and work is piled up on your desk? Caffeine? Sugar (please, no!). Part of the problem of that daily slump is too much sitting. Just getting up and strolling around the office could rev you up for the rest of…

Shari’s Journey Shari once attended our live three day event called The Brain Body Turnaround. She needed to lose 200 pounds and started the program along with the rest of her family: her husband Chuck, her daughter and son who live at home and two grown sons about to be married. When Shari initiated the…

No joke, research from Canada suggests that exercise alone can reverse signs of skin aging even if you don’t start to work out until late in life and regardless of any skin damage due to basking unprotected on the beach when you were young. Researchers at McMaster University in Canada began to wonder about the…

Here is some fantastic news for women: researchers in Europe have found that daily exercise cuts the risk of breast cancer, regardless of a woman’s age or weight. The “age” and “weight” findings are surprising and hugely important. We’ve known for years that exercise can reduce some women’s risk of breast cancer, but earlier studies…

Our greatest enemy is no longer the time spent lounging in sweats in front of the TV. New research suggests that it is all that time in front of the computer that is damaging our health by keeping us seated, often for hours on end, leading to aches and pains in the back, shoulders and…

Yesterday I had the honor of testing for my second-degree brown belt in Kenpo Karate with Mr. Bob White… another step toward black belt. The truth is, it was not my best test, not even close! What I didn’t tell Mr. White until after I passed my test yesterday was that I had been up…

Are you familiar with the “obesity paradox”? This is the idea that being overweight or obese isn’t so bad for your health after all, even if you’ve been diagnosed with type 2 diabetes, one of the leading causes of death and disability in the United States (it can lead to blindness, heart disease, strokes, nerve…

Have you connected the way you feel with what you eat? Of course, you know that in order to lose weight you have to make dietary changes, but the fact is that the quality of your diet directly impacts the quality of your life. For example, food affects the neurotransmitters in your brain and thus…

What would it take to motivate you to work out regularly–even when you don’t feel like it? For years, medical providers and public health experts have been trying to entice people to move more by listing such benefits as weight loss, a sexier figure, lower blood pressure and cholesterol, and reduced risk for heart attacks,…

Practicing four simple, often enjoyable, everyday habits could dramatically increase your lifespan by helping stave off heart disease and other dangerous disorders, a new study published in American Journal of Epidemiology suggests. In fact, people who practiced all four of the habits trimmed their risk for early death by an astonishing 80 percent. Researchers from…

I’m often asked how to maintain the right balance between eating enough to fuel workouts without overdoing it afterward. While most people assume that hunger pangs after exercise are sparked solely by the need to replenish calories that have been torched, intriguing research suggests that the brain’s food-reward center and how fit you are can…

Not only does including strength training in your exercise routine rev up metabolism and torch calories, but it does wonderful things for your figure. While getting healthier is the goal, looking younger and sexier are beautiful benefits. However, there are misconceptions about muscles, strength training and the best ways to get fit. Some people refuse…

You’ve probably heard of disease “hotspots” (places where certain diseases are more common), but did you know that scientists have also discovered “cold spots” where chronic disorders like diabetes, cancer, and heart disease are rare? What’s particularly surprising is that these exceptionally healthy people often have genetic or environmental factors that should increase–not lower–their risk…