Any movement is good movement. But if I’m taking the time and effort to carve out time for a serious workout, I want to see results. Fitness efforts build over time – I’m not talking about some magical way to see instant abs. But if you want to have an efficient workout – the “most bang for your buck,” so to speak – you must be intentional about it.

Believe it or not, how you prepare and approach your workout determines your results as much as the exercise. Here are seven rules to follow to get the most out of your workout, whether you’re hitting the gym or the running trails.

Most of us aren’t haunted by ghosts or ghouls. The number one thing that “haunts” human beings? Our failures. Our mistakes. Those moments when we came up short – when we took a swing and totally whiffed it. The ol’ swing and a miss. 

I know I’ve had times when thinking about failures didn’t result in a simple “cringe” moment. I just couldn’t let those mistakes go, no matter how long it had been or how far I’d come from the person I was.

Leadership is a funny thing that’s hard to define. What does it really mean to be a leader? I’ve seen so many “flavors” of leadership that it can be challenging to quantify. Ultimately, I don’t think good leadership is about telling people what to do or calling the shots. I don’t think it’s just being the guy at the top of the pyramid. I don’t even think it’s about being the smartest person in the room. 

Authentic leadership – effective, lasting, and good – is both inspirational and aspirational. Let’s unpack what I mean.

Are you unknowingly making your health worse instead of better? There are so many manipulative marketing ploys, misconceptions, and misinformation in the health and wellness world that, unsurprisingly, many of us end up duped. Those of us just starting our earnest efforts to improve health – whether by nutrition, exercise, or mindfulness – are most vulnerable to these traps. I know I wasn’t immune when I first started out!

These traps can not only slow your progress but reverse it. I know how frustrating it can be when your wellness goals seem like the eternal carrot on the stick! So, I want you to be able to spot – and avoid – these traps.

It’s already October, the season for ghosts and ghouls, terror and fright! I enjoy a good scare as much as the next guy – as long as it’s all in good fun. Harmless fear can be exhilarating, even addictive.

But that’s not the case for real fear. Fear is natural when we feel threatened or in danger – physical or financial. As business leaders, bosses, and entrepreneurs, fear isn’t uncommon. Not all of us, though, know how it truly impacts us.

All of us have faced a crisis at some time or another. It may be personal or professional, recent or in distant memory, but I guarantee you can remember just how stressful those do-or-die moments are. It’s even harder when others look to you for reassurance and solutions. So, how do leaders let cooler heads prevail when there’s a lot on the line?

It isn’t easy – but I have a few tips based on my own experience putting out proverbial fires. This is how I stay calm in a crisis and lead my team through to the other side.

Nutrition guidance often takes a “shotgun” approach to health and wellness. While guidelines like “drink more water” and “avoid processed foods” are beneficial, they don’t address individual needs, goals, and health concerns!

Studies show individualized nutrition advice yields better health outcomes, especially for weight, cholesterol, mood, gut health, heart disease risk, and metabolic health. We all have genetic and environmental factors that make our response to food and nutrients wholly unique.

Doctors use something called the mechanism of injury to determine a diagnosis and the extent of bodily damage. They must know where you were, how you were positioned, and exactly what happened. For runners, sometimes the mechanism of injury is obvious, like tripping and falling. But other times, the source of injury isn’t so obvious.

There are surprising sources of injury that runners might not immediately consider. To stay in peak condition and avoid painful, annoying recovery periods, you must know some of the sneaky ways runners get hurt.

Human beings are social creatures with complex inner lives. Sometimes, we can act in irrational, unpredictable ways. That’s where psychology comes in! Psychology is the study of human behavior – describing, explaining, predicting, and learning how to improve it. 

I think many professionals – marketing teams, business leaders, politicians, you name it – use psychological “tricks” in unethical ways to get their desired outcomes. Utilizing psychology to benefit career and business doesn’t have to be disreputable. The key here is whether or not people are hurt or deceived in the process.

What the heck are adaptogens? That was my first thought when I first saw products marketed with this new health and wellness buzzword. Over the years, I’ve seen enough “miracle” supplements and nutritional “game changers” to know they’re never what they advertise. 

Stress is at an all-time high. It feels like it’s been a mounting issue since the pandemic. Naturally, we’re all looking for solutions to help manage stress! So, of course, companies capitalize on potential solutions – not all of them safe or effective.

That doesn’t mean, though, that adaptogenic supplements don’t have benefits. After diving into some research and studies, I’m here to break down the what and why of adaptogens in your diet.

Despite your success, self-doubt has a nasty habit of creeping in anyway. You may have no apparent reason to feel like you do – but that doesn’t stop these feelings from rearing their ugly heads. I know I’ve experienced self-doubt in my professional life – as a leader, an entrepreneur, and someone willing to take risks, it’s inevitable. 

But we don’t have to live with self-doubt. Once you recognize where these sentiments come from, you’ll be better equipped to understand and overcome…leading to bigger and better things!

In July 2009, retired couple Tom and Linda Bosworth ventured out in their Jeep for a relaxing drive through the New Mexico desert. What should have been an idyllic outing turned into a nightmare when they became stranded in the middle of nowhere. To make matters worse, they only had enough water for their planned picnic.

Do you ever have those times when you just feel tired? No amount of sleep seems to help. Coffee has lost its pizazz. It seems to come out of nowhere, too. You’re not sick. There’s no underlying medical condition causing it.

This fatigue is enormously frustrating for anyone, especially career-minded individuals. It hits hard and makes even mundane tasks seem insurmountable. Never mind the tasks that demand actual brainpower and effort! 

Before diving into some common sources of persistent fatigue, I want to review a few definitions. Fatigue is a broader term, but there are many types – and thus, causes – to consider.

Consider the jobs you’ve worked throughout your life. I guarantee you even the best jobs came with their fair share of frustrations! When pet peeves compound, though, it can hurt employee retention and team cohesion. Small, persistent issues add up. They can be so impactful, in fact, that even excellent compensation isn’t enough to make up for a stressful environment.

Don’t let your team fall prey to these pet peeves, whether in-person or remote. Instead, mitigate and seek real solutions!

It’s hot in Memphis, Tennessee. Over the past few weeks, we’ve seen daily highs ranging from the upper 80s to mid-90s. Sometimes higher. And that’s not even talking about the humidity! It’s hot in the south, and much of the country has suffered heat waves this summer. 

We talk about having a slow metabolism or a fast metabolism. We hear about what we should eat and avoid. When we hear “metabolism,” and when referred to in many spaces, it simply means “the rate at which we burn calories,” but it’s a more nuanced process than that.

Metabolism is a three-stage chemical reaction that includes converting food to energy for cellular processes, converting food into bodily building blocks (proteins, lipids, nucleic acids), and eliminating metabolic waste. It’s both breaking down and building up.

Starting your own business is a big deal. Even though it’s easier now than ever to strike out on your own as a startup, it’s still a process that spans many different facets of planning, resource-gathering, and quick learning. Maybe you want to be your own boss. You’ve been dreaming of this business venture for years. 

You’re just feeling stuck in the “research and development” phase and are unsure how to take those last steps. Listen up: it’s time to stop dreaming. 

Starting a business doesn’t have to be an insurmountable task. You can grow over time. You can hire people later. Fine-tune as you go. What’s important is getting off the ground in the here and now.

As the old saying goes, “Running is 90% mental, and the rest is physical.” Now, I don’t know if that’s the actual breakdown. With all the training that goes into endurance running, you’d think the physical aspects would account for a bigger piece of the pie. 

But here’s what I do know: the mental component is undeniably essential to the endurance runner. The wrong mindset can make or break your race performance. It can prevent you from reaching your potential. So, as much as I can (and will) give tips on the form and function of running, I also want to talk about the psychological element. 

While I often see mental toughness discussed in the context of athletics and running, this quality can improve just about every area of your life, from the personal to the professional and the physical to the mental. Now, what is mental toughness? In short, it’s one’s ability to push forward through challenges.

It’s getting knocked down seven times and getting up eight. 

Mental toughness is essential for personal growth in virtually every aspect of your life. You have to be able to roll with the punches. No giving up, no rolling over, no throwing up your hands. Mental toughness is all about overcoming challenges. Of course, that’s easier said than done! 

I’ve been on my wellness journey – endurance running and being intentional about my diet – for some time now. And I can’t begin to tell you how much misinformation, misconceptions, and outright lies are in the health and wellness world! Knowing the truth about how our bodies work regarding nutrition and exercise will spare you setbacks and frustrations.