The ‘all or nothing’ mentality is a major thorn in my side. So often we see people get so down on themselves because their diet isn’t ‘perfect’ or their workout schedule lacks a little something to be desired. Truth is that any and all efforts put into being healthier are valiant. They are worthy of positive response and allowed to fuel your intention to repeat and improve.

Eating one crappy thing does not justify eating crap all day because you ‘ruined it’. Each meal stands alone. If you eat pizza, try to enjoy it and move on. Don’t let it bully you into submission for the rest of the day- what’s the point of having it if you can’t thoroughly enjoy it? AND if you can take the time to enjoy it and eat SLOWLY you will be more likely to eat less of it.

Missing a week of workouts does not mean you’re starting from scratch. It means you haven’t worked out in a week… stop allowing life to defeat your efforts and just do what you can when you can do it. Hence the short bursts of exercise.

We all have crazy weeks when things don’t exactly go the way we want them to, but all in all we are in control. No one is force feeding you (not even your Portuguese grandmother) – YOU are deciding to put in your mouth whatever it is you’re eating. You will not starve. You will not.

Everyone has 10 minutes to raise the heart rate and get in some sort of exercise. You do have the time, but the intensity is your call. The less time you have, the more intense your workouts should be. And never underestimate the power of a short workout. Consistency is key, and consistency is best achieved when you have options. An intense short workout is a terrific option for these crazy lives we lead.