PF Fitness

We provide online fitness and behavioral change coaching around the world


Does depression control your eating, sleeping, and daily life? It does mine some days. I have become aware of this and now see when the cycle is starting. Even more importantly we (notice not I) have figured out ways to stop the cycle and take action. It took a few years and some really good friends/ mentors to put the system in place. However it all started with a simple step. Notice and Name. Check out this video and look under comments for more on notice and name.

Sorry, but somebody had to say it. This video focuses on mood depression, not clinical depression. Furthermore, this is not a purported “cure” for depression...

The Rocky Balboa Speech to Son about Life

This is the type of coach I strive to be for my clients. Someone who believes in you. Someone who is always in your corner. Someone who wants nothing more than for you to see what you are capable of. A coach who wants to partner and be a part of the process in good and bad times. Now if only I sounded like Sly!

Life it happens. If you believe you can, you are right. If you believe you can't, you are right. Dig deep. The rains of life will fall, its needed for your g...

[01/09/18]   Here is something from my coach. Before you ask yes I have a coach. Even after 20 plus years of helping people be the best they can be I still benefit from my own coach.

So how DO you sustain your excellence for such a long period?

In Coach KSD’s words:

"I would tell people to use the athlete paradigm.

A good athlete needs recovery and replenishment to have a sustainable career. It can't be beast mode 24/7.

Practice creates performance.

If you want to be excellent at something, practice the crap out of it, no matter how good you are. Even superstars have to do their drills and skills.

Embrace the basics. Often, in fact, that's where you'll find the excellence — mastery of the fundamentals.

So what does a black belt coach do? Practice their basics with beginner's mind, every single day. Replenish actively. Chase recovery.”

As you wind your way through the next few months, keep those words in mind.

Put the work into the learning.

Practice those skills and drills.

Take time to recover and replenish your energy.

Rinse, and repeat.

[01/09/18]   So it has been a long stressful day! You/I come home and all you want it some comfort food and quickly. You dig in and then get upset and feel guilty about it right after you finish and the comfort it provided is gone. Here are a few questions to ask yourself. "Why did I really want this food?" "How did I feel after eating it?" "Did this food fix my stress?" See my answers in the comments below

[01/05/18]   Which do you find easier to deal with?

1. Obstacles in your career path

2. Obstacles in your fitness journey

[01/03/18]   Yesterday I asked for obstacles that may be blocking your path. I shared that over the last few years my disk between L5-S1 has basically disappeared. Below is sample list I used to beat this obstacle. I would still very much enjoy hearing what your obstacles may be and see if I can help.

List A contains “yes, always” items.

List B is “maybe, sometimes” items.

List C is “no, never” items.

Let’s take the example of movement and exercise.

In this case:

List A is movements that I can do safely, without pain, and/or with full mobility and range of motion. This can be anything from exercise-type movements to daily-life movements (such as going up stairs or reaching overhead).

List B is movements that I can do with tolerable discomfort and/or a limited range. (e.g. running for 15 min is OK but running for 30 min is bad)

List C is movements that are totally out — too painful, too restricted, etc. (For now.)

Then, I built my workouts around List A, with a few things from List B.

December at PF Fitness

December at PF Fitness Tis the season to focus on others and maybe partake in some holiday parties and festive eating. We hope you all enjoy this time of year!

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