Sometimes starting to type is the hardest part. Insert 7 Random Thoughts NOW:

1) You can't achieve what you don't believe: If you want to see change in your body, it has to start IN YOUR MIND. Rule number one when it comes to body composition changes: the body follows what the mind believes. This is 100% true when it comes to achieving your fitness goals. Author Simon Sinek, in his amazing book Start With Why, asks you WHY it's so important to convince yourself of WHY you're ready to do this. Not understanding that can have detrimental impacts on missing or giving up on your goal.

You have to be motivated and willing to put in the work when no one is watching. It’s easy to get up and go when you have an appointment with your trainer or your workout buddy, its another thing to NOT hit that snooze button at 5AM or not binge on that bag of chips or Ben and Jerry's late Saturday night. Get your mind right, first and foremost, and the rest will come.

2) Having a workout buddy will make you 50% more likely train on those days you are dragging. In addition, you will push yourself 50% harder than if you were simply working out alone. Another thought: everyone has a coach, so buckle up and get one! Amazing things happen when we step outside our comfort zones; often times our discoveries surprise even the biggest of dreamers.

Find someone who can push you, motivate you or inspire you and have at least one day a week you turn from least into beast mode.

3) Didn’t sleep last night? Adjust your workout SIGNIFICANTLY! When the body is sleep deprived, our cortisol levels rise, our immune system is depressed, and sometimes we are too. Instead of asking the body to maximize output physically, take the time to adjust your workout to work on form, techniques in new or old lifts, and decrease volume significantly. Next time in the gym, we can hit it 10x harder when we just have that additional time to rest.

Although difficult, focus on making the right decisions nutritionally as well. Hydrate, rest and recover with nutrient-dense foods, and your next workout will be awesome.

4) When in doubt, drink more water. Most of us are walking around dehydrated on a daily basis. As a result, our bodies become more fatigued, we experience DOMS (delayed onset of muscle soreness) more intensely, we tend to be more moody, less flexible, and overall more lethargic. Lastly, research shows that dehydration can cause us to confuse thirst with hunger, making us more likely to over eat by roughly 300 calories.

How much water should you be drinking? Your body-weight in ounces is a good start. More on hot or intense workout days!

5) TAKE A DEEP BREATH! When was the last time you took a deep breath? Like, really took a very deep breathe.

Try it….now. One smooth inhale through the nose (1 count) and a 3 count exhale. 5-6 of these should decrease your respiration rate enough to make a difference, decreasing overall stress levels and re-focusing the mind and body.

Remember, living in the city that never sleeps can wreak havoc on all of us. Try to take 2 minutes a day to reset your mind and focus on your breathe.

6) Have more SEX. Benefits of sex include: increased serotonin, burns calories, boosts the immune system, lowers blood pressure, lessens pain elsewhere in the body, improves sleep and eases stress. Yes…I know. Exciting stuff.

7) DISCONNECT for a whole day from all electronics. I challenge you - (obviously not on a work day), but try to free yourself once in a while from all computers, cell phones, ipads and go take a walk! Get back to that common thing we all share - that thing that makes us all human. Human interaction, although forced upon us via work and travel, can be extremely rewarding and reminding us of what's really important. Although we can be a bit attached to these mini computers we keep on us at all times, ultimately mini, electronic free vacations can remind us what is important.

Our family, friends and loved ones help us appreciate the day, live in the now, and avoid dwelling in the past. Other potential activities: Put the phone down and have a conversation with the person in front of you. Read a book, Go on a hike. It will clear your mind and do your body good.

Until next time,

Coach Amanda