Sunday, October 29, 2017

Self-Imposed Limitations

We all have them, experience them, give in to them, or stand up to them, every single day of our lives. 


- Relationships
- Work (career) 
- Diet
- Exercise 
- Finances
- Education
- Daily goals
- Life goals 
- Talents
- Spirituality 

You name it, a self-imposed limitation is literally right around the corner. 

In my book, it’s nothing but a mere excuse, and a poor one at that. It’s rambling on about why one ‘can’t’ do this, and ‘can’t’ do that, so on, and so forth. Sure, there are some valid reasons at times that something honestly cannot be done in the manner in which we would consider the ‘ideal’, however, this doesn’t mean we need to cancel it out entirely, and write it off forever, as a ‘can’t’. 



That’s right. What are you ‘willing’ to do? No, it won’t be comfortable going out of your comfort zone. No, it won’t be convenient. No, no one will be there to sugar coat it for you, and no, no one will be your cheerleader! 

In other words, 


No one can do this for you. No one wants to do this for you. You must do for yourself whatever it takes to get to where you desire to be in life, in relationships, in your job, with your health, finances, hobbies, dietary habits, exercise programs, education, talents, and to reach any goals worth achieving in your life. YOU are the driver. YOU are the planner. YOU are the fuel. YOU are the taskmaster. YOU are your own cheerleader. 


I witness this with TIGHT on a regular basis. My athletes will look at me as though I’m crazy when I tell them what’s next on the agenda, and who’ll be doing it. No, they can’t do it to begin with, only because they still believe they can’t. They have set their own limitations, many times without even realizing it, only to be astonished when they perform the given task. Seriously, they are almost shocked. 

When I say TIGHT changes lives, I mean it. TIGHT is different from anything you’ll ever experience. As one overcomes their limitations, they begin to see how foolish it was to think in such a negative way for so long, and how it affected not only their ability to reach their fitness goals, but other areas of their life, too.

I have received many letters from athletes thanking me for what TIGHT has done for them. How TIGHT has changed their lives, because it has allowed them to change their perspective of themselves, and their potential. I smile. I give thanks. I wish them well in their life endeavors, as they now have an inner newfound energy to guide them. 


                                                         OR GIVE UP!

It’s that simple. We make these type of decisions day in and day out. Even those who have given up, have walked back in to say, “Thanks”. I’m very grateful for the opportunity to bring TIGHT to people of all nations. My desire is to help people see and reach their full potential. Every minute counts. Every choice matters. Life is a gift. Live it to it’s fullest. Grasp the vision. Embrace the challenges. Look that demon marked FEAR straight in the eyes, and press forward. Do not be distracted by what is going on around you, and whatever you do, don’t look back.


Sunday, October 22, 2017

PROPER FORM and TECHNIQUE: Why it's So Important

There are many variations in the meaning of form, however, in regards to my blog today, I’m referring to form as being the manner in which you produce a habit, and the correctness of performing movement, particularly in the area of exercise execution.

Technique is the skillful, efficient manner in which one executes a particular exercise.

Proper form and technique are crucial when performing an exercise to obtain the desired outcome, which is strength, and full range of motion (ROM). Let’s take the squat, for example, if ones stance has the left foot an inch or so upward of the right foot, what happens? It’s only an inch. If this is a squat with no weight, nothing of negativity may be felt, however, over time, or given a significant load, this placement in footing will lead to not only ankle issues, but also knee, back, and if left unchecked, shoulder issues, as well. 

The feet misalignment will affect the hip alignment, which affects the back, and in turn the shoulders. Just like the old song goes, “The hip bone’s connected to the_____bone”, and so forth. It’s the domino affect. Add to this a moderate load, and it speeds the process. Heavy loads can do serious damage in seconds.

Another problem with poor form and technique is the producing of bad habits. If one begins with poor form and technique, it generally goes downhill from there. I account all injuries to five categories: 1) Lack of proper warm-up and/or cool down, 2) Lack of proper stretching, 3) Improper form and/or technique,  4) Direct unforeseen accidents, and 5) Fatigue/Illness.  As you gather from this equation, seventy-five percent of all injuries are preventable. Look around you at the gym. Keep your eyes on a piece of equipment many people use, such as the leg extension. Watch how each person uses the machine, interesting. Ditto the free weight area. 

Once a habit is formed, it’s harder to break than learning correctly to begin with. If you’re new to a sport, athletic endeavor, or fitness program, be sure to take the time to master the basics. Ask someone who’s knowledgeable to take a look at what you’re doing BEFORE you begin adding weight, distance, height, etc. 

One can be in the fitness field for decades, and they are no different than the beginner when beginning a new program, they must master the basics. There are no short cuts, my friends.

1. Your body is much happier when it is in alignment.
2. Your skeletal frame can do its job efficiently, and effectively.
3. It improves your posture.
4. It creates symmetry.
5. Creates balance.
6. Spreads tension across skeletal frame most efficiently.
7. Allows you to carry heavier loads.
8. Allows you to carry heavier loads, farther.
9. Keeps primary and opposing muscle groups in balance.
10. Decreases your odds of injury, significantly.
11. Feels better when executing the movement.
12. Looks better when executing the movement.
13. Allows for greater Range of Motion (ROM), which can increase your strength up to 20%!
14. Saves you time and money in the long run.

If you experience aches and pains other than the norm after your workouts, or pain that keeps popping up in the same area time after time, go back to the basics of the exercise, equipment, sport, etc., you’re involved in, in regards to that specific area, and examine your habits when executing various movements. Begin with the basics again, it will be worth your time. 

You’re form and technique carry over into every area of your life, whether you realize it or not. You could be carrying boxes, pulling hose, throwing heavy artillery, or simply toting your toddler day after day. How you practice, is how you will train. How you train will determine your habits of movement. Your habits of movement will, in large part, determine your level of potential injury.

Begin at the start with good habits. If you notice poor habits along the way somewhere, stop and correct them, no procrastinating. 

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- Fat Loss
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Sunday, October 15, 2017

Training Protocol: Jill's Top 10 Most Important Items to Succeed With Your Training

Hi Team:

I just want to remind you of a few things that could help you get the most from your training, recover faster, and perform more efficiently.


1. Mental State of Mind:
Be prepared to work. You'll never know what you'll be asked to do, so prepare for anything. Visualize,  and realize failure and success are both determined in the mind before you ever begin your training. Decide who you are. Who you want to become. Look at what you have to work with, and get to it. Be in the moment. Learn the art of both concentration and focus. Breathe. Become one with your environment. Don't look forward to 'the end', for it will only be prolonged. Embrace the opportunity to strengthen your mind, body, and spirit. 

2. Be Well Rested:
I know you are busy. We are all busy. Prepare. Do the best you can, where you're at, with what you   have. Shoot for minimum eight hours a night each night, catch a power nap if you can during the day (15-20 minutes), and look for opportunities to catch some extra Zzz’s on the weekend. Meditation cannot be overemphasized here. Realize studies show across the board that deep meditation is healing on all levels, mental, physical, emotional, and spiritual. In other words, deep meditation helps you recover faster, think with clarity, enhances physical performance, and increases your spirituality.

3. Hydrate:
Take your bodyweight, divide it in half, then divide that number by 32. This number is the number of quarts minimum you need to drink each day. If you tend to sweat a lot then increase water intake. If you're and endurance athlete drink plenty more. Now, most people believe drinking water is what 'hydrates' them, it does, to a point, however, this is where electrolytes step in. Electrolytes provide the keys to electrolyte balance meaning.... allows the water proper entrance and exit of the cell as well as, proper ratio's thereof. So, to properly hydrate one needs both water and electrolytes. Our bodies our indeed electric, energy, and needs conductive material to meet various supplies and demands.

4. Eat Clean, Healthy, Live Food:
Stay away from processed, refined garbage, it fails to build a healthy, strong body. Eat fresh fruits in the morning, with lean, clean proteins, and healthy fats. Eat fresh vegetables after 12:00 p.m. with your  lean proteins and healthy carbs. Fill each plate you eat with 1/2 plate vegetables, dark, leafy is great, but go for variety of color as well. A quarter of your plate lean protein, and the other quarter of your plate complex carbs. This is a general rule for most athletes and common folk looking to improve their health, build muscle, and burn fat.

5. Cardio:
Learn to breathe with the exercise you're doing. Pace your breathe with your activity, learn to slow it    down, hence, less panting. Perform cardio three to five times a week. Your lungs and heart appreciate an uptick each day to move waste material along, burn it up, and detoxify. Cardio also gives your mental faculties a boost, and you finish with a sense of feeling renewed, alive and alert. If you're doing HIIT I recommend three times a week. If you're performing more of a steady state I recommend five times a week. If you're endurance,  just once or twice a week.

6. Weight Training:
Weight train five days a week. Make one day heavy weights, low reps, the other day higher reps, lighter weight. Mix it up on the other three days, be creative. Work your chest, back, tri's, bi's, legs (quads, hamstrings, and calves), glutes, and ab's.  This is what I call Standard Operating Procedure (SOP).  Now, if you're one of my Extreme athletes you know this is but a warm-up for you. 

7. Power Breathe.
Breathe as though you’re telling someone to shush up “Ssshhhhh” on the exhale, force the abdominal muscles to respond. A Russian comrade taught me about Power Breathing. I saw how much he was able to take physically both in combative ways and in output through the implementation of Power Breathing. This type of breathing oxygenates your blood. The more clean oxygen in your blood, the better you feel, think, perform, and stave off dis-ease. Power Breathing can be likened to moving an engine for normal into Turbo. This is FREE stuff folks, you breathe everyday, all day long. Why not start concentrating on some of those breathes and oxygenate your blood. Your body and brain will thank you for it. Note: most people are 'shallow breathers', and know it not. Diseases thrive in a low oxygenated body.

8. Post-Workout Nutrition:
Be sure to hit up your post-workout meal somewhere between 15 minutes and 1 hour max, ideally. This is the window of opportunity. Generally for EXTREME workouts: Males 35-45 grams protein (depending on your size and output during session), 40-70 grams carbs, no fat. Females: 30-40 grams protein, 35-45 grams carb, no fat. Immediately after training your cells receptor sites are wide open looking for nourishment to store for the day's output. The longer you wait, the less responsive the cells are. 

9. Post-Workout Hydration:
The only way to know exactly how much fluid needs to be replaced is to weigh yourself pre-workout, then weigh again post-workout. For every pound you lost during training, drink 16 oz. of water. For example: If you weighed 190 before, and 187 after, you would need to drink 48 oz. or 1 quart 16 oz.  Some people need less, that's okay. Find the amount that works for you.

10. Cleanliness:
Shower/bathe as soon as possible after your workout to keep your pores open and clean, so your skin  an breathe and detoxify. The sweat is easily washed off the sooner you bathe. The longer it sits, the stickier it becomes, clogging pores, and causing irritation. I carry wipes with me for times I cannot get bathed soon after and it makes a world of difference. Be sure to pay close attention to your feet if you've been in moist shoes for several hours (or longer). Let your feet 'air out', and feel natural surfaces in bare feet. Apply foot powder to feet before training.


1. Illness
If you are ill DO NOT train. Call it a rest day. Make it active recovery, if you can safely. Stretch. Read a book or something and educate yourself in the process. Far too many people become OCD thinking they 'can't miss a workout'. This is a myth. The body needs to heal, besides no one wants to train with a partner who's coughing relentlessly, sounds like Rudolph, or is dragging their ass around. Do yourself and others a favor and rest, hydrate, and recover. 

2. Injury:
If you become injured think through the injury. Yes, listen to what the doctor says, and use your common sense. It’s your body. With most situations, you can still do something. Do not try to rush healing. It will not work. Healing is like love and education, you simply cannot rush it. Utilize time wisely and keep your spirit up.

I greatly desire for all my Teams to achieve their goals regardless of size, strength, gender, location, etc. It’s all about attitude, my friends. Work it. Enjoy it. You will grow from the experience in every aspect of your life. No joke.

Go to for all your Health and Fitness needs. 
I’d love to be of service.


Sunday, October 8, 2017

Mentors: Creating Tipping Points in Our Lives

Whether your old or young, student or graduate, married or single, no matter your career, background, skin color, or health, we all are in need of a mentor.

According to Webster’s Dictionary a mentor is:

“One who is a loyal advisor, a wise and trusted counselor.”

Such a short definition, yet profound in meaning. Think about it closely. First off, having an individual in your life who is loyal, is one of the greatest gifts life has to offer. 

According to Webster’s: Loyalty is faithfulness to commitments and/or obligations, it’s a faithful adherence to government, a leader, cause, etc. Loyalty is consistent, it’s a sense of duty, it’s support. 

Whether that loyalty comes in the form of a loyal spouse, loyal friend, loyal confident, boss, caregiver, attorney, physician, daycare provider, coach, trainer, etc. Loyalty is royal. This is why so many folks get pets (especially dogs), these animals can become loyal friends, for some, family.

People are always coming and going in our lives, few are what I refer to as ‘keepers’. Generally, the ‘keepers’ are loyal individuals. Loyalty is one element of a ‘keeper’. Think about it, you’ve gone through elementary school, perhaps moved several times, high school, and college. You see first hand how many people have come and gone in your life. Some people are in our lives for a short time, yet in that short time, manage to have a great deal of impact, which can last throughout our entire life. Others remain in our lives for decades, and barely leave a print. 

Back to the meaning of MentorA loyal advisor. Yes, a loyal person is a gift of itself, add to that the ability to advise wisely, and you have one Golden Nugget in your life. Next in the meaning comes the word, 'trusted counselor'.  

According to Webster’s: Trust is to be able to rely on the integrity, strength, ability, surety, etc., of a person. It’s confident expectation. Hope. One on whom one relies. Generally, where there is trust, therein will confidence be placed.

According to Webster’s: A counselor is someone who gives counsel, advises.

It means to search out mentor(s) in your life. It’s quite obvious Mentors are an asset. Mentors come from all walks of life, and come in all shapes and sizes. Some mentors are highly recognizable, others are quiet gems waiting to be stumbled upon. I believe we are all mentors at one time or another, depending on who comes our way, and what time and season we, and they are in. One must be attuned to recognize the attributes of a mentor. I will not give you these attributes, as this would be too easy. You must seek out this information for yourself, if finding a mentor is a worthwhile endeavor for you, it will not be hard, and well worth your effort.

Now that we know what a mentor is, let’s look at:


1. VALUABLE INSIGHT: Mentors have already trudged the road you’re traveling. They’ve learned many lessons from the school of success and failure. If you keep you mouth closed while they’re speaking, and truly listen, you will discover and learn many techniques and strategies to avoid unnecessary pitfalls.

2. MANNERISMS: You will notice specific mannerisms of your mentor, contemplate on these, and you will learn much about your mentor and surprisingly, about yourself.

3. HABITS: Notice the habits of your mentor. The things, places, and people your mentor refers to over and over again, take note, follow up on these resources and decide for yourself what is to be gained by them.

4. WISDOM: Mentors have a wealth of wisdom. You could be surprised to find what areas of expertise this wisdom falls in. It might not be what you went to visit your mentor about at all, it could be something completely off the topic, listen.

5. ENCOURAGEMENT: We all have our highs and lows, periods of growth, times of disappointment. A mentor can help you see things objectively, giving you a new perspective and help you to learn to do this on your own, as well.

6. MOTIVATION: Mentors have a way of infusing us with their energy, and creativity. Their attitudes are contagious. You will leave your mentor feeling alive, invigorated, and with a new sense of purpose.

7. ADVICE: Your mentor can give you advice you can count on. Since a mentor has your best interest at heart, you can trust what they say is what they mean, and get to it. 

8. GUIDANCE: Mentors can help you stay on track with both short-term and long-term goals. This guidance can come in the form of advice, literature, people, places, etc. One must keep an open mind to the guidance given.

9. GOAL-SETTING: Mentors can help you set up your goals, according to your means, available resources, and circumstances, which would allow for the most growth, and education along the way.

Your mentor is a person whom you respect, and as such can be a strength unsurpassed, at any given time. Simply looking at their picture, reading one of their quotes, or hearing their words in your head, can have a tremendous impact on your choices, attitude, and direction. Some mentors hold their ‘students’ accountable in some way, this may appear as a burden to begin with, yet down the road looked upon as a necessary step in your progression.

I'd love to hear who your mentor is, and why: A grandpa, uncle, teacher, coach, parent, sibling, associate, neighbor, self-made millionaire? 

Mentors come into our lives for a reason. Cease the moment, embrace the opportunity, give thanks.


Sunday, October 1, 2017

Elimination: Your Ticket to Great Health!

You may be wondering what could possibly be so dynamic in the process of healing wounds, repairing injuries, preventing disease, and give you vitality. The answer could be shocking, as it’s so simple, so available to everyone, yet many give no thought or heed to nature’s call when she sends her many warnings. Warnings of infection, or slow healing,  when it comes to wounds. Warnings of continual pain, swelling, and slow healing when it comes to injuries. Warnings of headaches, body aches, fatigue, mental fogginess, irritability, insomnia, bumps, high blood pressure, and the like when it comes to disease. Finally, nature sends her warnings when you feel run-down, and literally out of energy.

Our bodies are equipped to handle great loads, high stress, and the uncertain. However, we must give our bodies what it needs, consistently, in the proper ratios to be able to get the job done, and done right. If we forget to eat, our body lets us know. If we’ve stubbed our toe, it lets us know. If we’re fighting an infection, the body will surely send out signs indicating things are going amiss. We have no excuses. We just need to pay more attention to what our bodies are telling us, listen, and take action. 

The reason I’m blogging on this subject is because I desire my readers to be aware of the warning signs. My goal is to help you understand the simple preventative maintenance you can perform to stay disease free, and keep your vitality high. In the case of wounds, and injuries, what has happened, has happened, the damage has been done, yet there are things you can do to greatly speed the healing process, and come away much stronger than before your injury.

The key is called elimination. That’s right, elimination. Your body takes in an abundance of foods, drinks, perhaps medications, inhalers, second hand smoke, other air pollutants, etc., and you are expected to see these toxins are eliminated from the body. The liver can only do so much. I’ve plenty of clients with backed up livers, wreaking havoc on their systems, until they were able to consciously assist their body in the process of elimination.

The process of elimination, is the process in which your body utilizes various organs to eliminate foul, hazardous, toxic, and/or otherwise poisonous waste from the body. The organs do a very good job at this, however, the organs need to be paid attention to. Warning signs need to be taken note of, and action needs to be taken to assist these organs in their jobs, so as to not overburden any one system of elimination, causing a toxic condition which not only leads to disease if ignored, but also drains the entire meridian on which the organ lays, as well as, surrounding meridians, depending on the length of time toxins have been stagnant, and their concentration levels.

Your bowels should be in the habit of eliminating regularly. Some of my clients are shocked to hear their output should be equal to input, meaning, if you eat three good size meals a day, you should be having three good size bowel movements a day, and so forth. If you’re like the typical person I see on a regular basis, you’re not outputting at the rate you are inputting, to keep your system revved. It’s not unusual for clients to report to me they have perhaps one movement a day, others one movement per week. This condition needs to change. First thing I would recommend is drinking plenty of good, pure water. A general rule of thumb, divide your weight by two, then divide this number by thirty-two, and it will tell you the minimal amount of water in quarts you need to be drinking each day. If you’re working outdoors, physical labor, or exercising, plan on plenty more. Next, look at your meal plan. ‘Dead’ foods are mucous forming. They collect and sit in the bowels, forming a sort of hard plastic coating on your intestines. It’s not unusual for a person to be carrying around 5-10 lbs. of old hard compacted fecal matter by the age of thirty-five. No, this does not sound appealing, but it is reality. Live foods are fresh foods, they act as scrubbers, purifiers, and pack in nutrition and fiber to help keep you regular, eat PLENTY of these ‘live’ foods.

Our kidneys work hard each day to discard toxins from our urine. These are toxins that could be coming from the food you eat, the things you drink, products you use on your skin and hair, medications, or metabolic waste. Our kidneys regulate water balance by eliminating excess water and salt, and they work real hard to keep us from getting dehydrated. The kidneys are crucial to the formation of new blood, and help our bodies assimilate Vitamin D. To perform these mighty tasks, we must give the kidneys what it needs to do the job, and do it efficiently. This requires plenty of water, pure, clean water. Many people do not drink enough water. If you’re thirsty, you’re already dehydrated. Drink, drink, drink, and while you’re at it add the juice of a whole lemon to your water first thing in the morning, this will work wonders. Keep your system flushed, at all times, this allows toxins a way out. 

Our lungs are working 24/7 as well. What you may not realize is how hard your lungs work all day and night to eliminate toxins, especially in the lower passages. When I ask my clients if they are deep breathing, the answers is always “no”, but then they’ll tell me how they work their cardio so hard they are sure they’re getting to those lower passages. I will then demonstrate for them some deep breathing, with a look of shock on their face they adit their cardio “Isn’t doing anything like that!” Deep breathe my friends. Breathe so deep it hurts, your lungs will howl and let you know you’re on the right track. I recommend  beginning with 3-5 breathes in the morning for a week, then add 3-5 at night for a week, then 10 in the morning for a week, and add another 10 a week later at night. They are surprised at how sore their chest gets when beginning. This is normal. You must breathe deep to clear out the sludge in those lower passages, especially if you’re prone to respiratory infections.

Your skin is considered to be the largest organ of the body. It breathes, and allows for things to both escape the skin as well as get absorbed by the skin. Knowing this, we must take care of our skin. How do we do this? More than you might realize. To allow the skin to detoxify, it’s needs our attention. 

Skin that’s properly taken care of is:
1. Protected from the elements: sun, wind rain, cold, etc., as much as possible.
2. Dry brushed before bathing/showering, to exfoliate the skin (basically removing the dead skin cells, allowing the skin to breathe easier.)
3. Cleansed with products that are skin friendly, and not full of chemicals.
4. Washed in body temp water, hot should be the occasional for muscle tension release.
5. Dried thoroughly, patted.
6. Products applied to skin should also be skin friendly.

Sounds easy enough, however, most of us don’t take time to exfoliate as often as we should, and tend to apply lotions, and creams that not only clog the pores, but contain harmful ingredients, as well.

The harder your organs need to work to clear out the sludge, the less energy it has to offer you, your injuries, wounds, and so forth. 

These four areas of elimination can be your ticket to great health, vitality, and speed your healing/recovery time. It truly works. I’ve seen it time and time again. Keep in mind, the older you are, the longer you’ve neglected these areas, the longer to getting them functioning at their best again. Be patient. The way I look at it is like this: You’ve got to eat, so eat clean. You’ve got to drink, so drink plenty of good, pure water. You’ve got to breathe, so make it a point to breathe deep each day for a few breathes. You’ve got to clean yourself, so do it mindfully. This is cheap medicine folks. Imagine if you paid heed to all four areas, consistently. 

Pay attention to the messages your body sends you. Don’t ignore them. When the warnings signs are ignored, these toxins are driven deeper into your system, to areas of weakness. If lifestyle, eating habits, or environment do not change, eventually neoplasms begin to arise as a desperate act to get your attention. Neoplasms are the polps, cysts, and tumors that begin popping up in unusual places. Avoid it. 

Take care of elimination, and your body will take care of you.