Gratitude Practiced

dreamstime_14491091I am grateful for…

A wife who loves me and puts up with me when I am not who I should be.

Kids that laugh and smile and remind me to have fun.

Friends that challenge me and help me get better.

Team members who love people and want the best for them.

A beautiful 61 degree November day.

5 quick things…how about you?



Are You Having Fun?

Did you know that as adults we are still allowed to have fun?

I think I missed that for a large part of my adult life. Thankfully it’s not over yet.

So serious, all the time.

Work – that’s what I am here for.

No room for play – that’s for kids.

No room for rest – I’ll get enough when I am dead.

Always on the go, never enjoying life. I am still a work in progress on this one.

I recently read this story. I need to read it often, and let the message sink in.

There is such a thing as enough, about joy in the journey, and being satisfied.

(A story I have read in more than one place – including here)

An American investment banker was at the pier of a small coastal Mexican village when a small boat with just one fisherman docked.  Inside the small boat were several large yellowfin tuna.  The American complimented the Mexican on the quality of his fish and asked how long it took to catch them.

The Mexican replied, “only a little while. The American then asked why didn’t he stay out longer and catch more fish? The Mexican said he had enough to support his family’s immediate needs. The American then asked, “but what do you do with the rest of your time?”

The Mexican fisherman said, “I sleep late, fish a little, play with my children, take siestas with my wife, Maria, stroll into the village each evening where I sip wine, and play guitar with my amigos.  I have a full and busy life.”

fishingboatThe American scoffed, “I am a Harvard MBA and could help you. You should spend more time fishing and with the proceeds, buy a bigger boat. With the proceeds from the bigger boat, you could buy several boats, eventually you would have a fleet of fishing boats. Instead of selling your catch to a middleman you would sell directly to the processor, eventually opening your own cannery. You would control the product, processing, and distribution. You would need to leave this small coastal fishing village and move to Mexico City, then LA and eventually New York City, where you will run your expanding enterprise.”

The Mexican fisherman asked, “But, how long will this all take?”

To which the American replied, “15 – 20 years.”

“But what then?” Asked the Mexican.

The American laughed and said, “That’s the best part.  When the time is right you would announce an IPO and sell your company stock to the public and become very rich, you would make millions!”

“Millions – then what?”

The American said, “Then you would retire.  Move to a small coastal fishing village where you would sleep late, fish a little, play with your kids, take siestas with your wife, stroll to the village in the evenings where you could sip wine and play your guitar with your amigos.”

Consistency Beats Compensation

Ever feel like you are always playing “catch up”?

Me too, more than I would want to admit.

My colleagues over at Precision Nutrition pointed the obvious out to me.

Consistency Beats Compensation.

The small tasks done every day are what add up to success.

Back when money was really tight I set up an automatic withdrawal from my checking to my saving. $50. Every month. I did it because I knew if it wasn’t automatic, it wouldn’t get done. It had to be easy.

On a month-to-month basis those $50 don’t seem to be adding up very fast. But 5 years down the road there are three thousand dollars in the account, plus interest.

You know what a “crash diet” is?

It’s Compensation.

All of a sudden we have a wedding, or a reunion, or a trip coming up, and we want to look good.

So we go on some sort of a crazy diet trying to lose the weight. And it’s hard. And we usually don’t do so well, if not in the short run than certainly in the long run.

Consistency is better.

Consistency is easier.

Consistency Beats Compensation.

Every time.


Homemade Pico de Gallo

Homemade Pico de Gallo
Recipe Type: Side Dishes
Author: Coach Nancy
This is something great to make early in the week, save in a Tupperware and have it readily available as a snack or ingredient for recipes.
  • 3-4 Vine Ripened Tomatoes, diced
  • 1 large red onion, diced
  • 3-4 Tablespoons of fresh grated Cilantro
  • Half a lemon or lime
  • Salt to taste
  1. Mix all the ingredients except the lemon in a bowl.
  2. Squeeze just a little lemon or lime for a tart flavor and add salt to taste.
  3. Store in the refrigerator for later use.


Succeed By Doing

takeactionYou have enough information.

In fact you probably have TOO much information.

2,000 different “experts” telling you 2,000 different things.

Always looking for what to do, never actually doing it.

Truth is you don’t need one more fancy exercise or one new recipe to try.

You don’t need to make it hard.

You need to do the easiest, smallest thing that you can succeed at that will drive you to your goals.

Sometimes you just need to put the chicken in the crock pot.


In his book Peak, author Chip Conley writes:

“…there’s a qualitative difference between being not sick and feeling healthy or truly alive.”

Health is more than just the absence of sickness.

Life is more than simply the absence of death.

We can choose to live in the mucky middle, trudging along the path from the time we are born until the time we die.

Or we can make another choice.

To make a difference.

To seek excellence.

To pursue joy.



Commit To Excellence, Not Perfection

“Good is the enemy of great” – Jim Collins

“Perfection is the enemy of excellence” – Me (and others I am sure)

The pursuit of perfection is really just procrastination.

“When all my ducks line up in a row, then I’ll start X.Y.Z”

“When work slows down, when the kids are out of school, when…when…when…”

You know it to be true. Things will never be perfect, which is why we wait for perfect to start.

It’s easier that way.

How about setting your sights for excellence.

That’s a target worth aiming for.


Hester’s Tempting Chicken

Hester’s Tempting Chicken
Author: Coach Nancy
  • 4 boneless, skinless chicken cutlets , thin (about 4 ounces each), patted dry with paper towels
  • 1 tablespoon vegetable oil
  • Salt and ground black pepper
  • 1 small shallot , minced (about 2 tablespoons)
  • 2/3 cup apple cider
  • 2 teaspoons cider vinegar
  • 1 teaspoon whole grain mustard
  • 1 teaspoon minced fresh parsley leaves
  • 1tablespoon unsalted butter
  1. FOR THE CHICKEN: Adjust oven rack to middle position; heat oven to 200 degrees. Season both sides of each cutlet with salt and pepper. Heat 2 teaspoons oil in 12-inch skillet over medium-high heat until smoking; place 4 cutlets in skillet and cook without moving them until browned, about 2 to 2 1/2 minutes. Using tongs; flip cutlets and continue to cook until second sides are lightly browned, 2 to 2 1/2 minutes longer. Transfer to large heatproof plate. Cover plate loosely with foil and transfer to oven to keep warm while making sauce.
  2. FOR THE SAUCE: Off heat, add remaining 1 teaspoon oil and shallot to hot skillet; using residual heat, cook, stirring constantly until softened, about 30 seconds. Set skillet over medium-high heat and add cider and vinegar; bring to simmer, scraping pan bottom to loosen browned bits. Simmer until reduced to 1/2 cup, 3 to 4 minutes. Off heat, stir in mustard and parsley; whisk in butter. Adjust seasonings with salt and pepper; serve immediately with cutlets.


Confidence Follows Competence

What a great week last week. I was in Louisville at the Elite Fitness and Performance Seminar and it was phenomenal. Always great to be around my peers and get some knowledge bombs dropped on me.

skiingWe got to talking about winter in the northeast and someone asked me if I ski, of which the answer is “no”. I then went on to explain that I am not very good at it so I don’t really enjoy it. I don’t like the thought of crashing and breaking something – not cool.

Did you catch that? Because as I thought about it later it struck me.

What I was saying was “I am not a competent skiier, therefore I have no confidence that I am going to stay upright long enough to enjoy myself.”

Confidence Follows Competence.

If I spent the time practicing and continually raising my skill level, I would start to enjoy skiing instead of dreading it. However in this case I don’t like sucking, so I just avoid it.

Building our food habits are really no different.

Planning, shopping, food prep.

These are all skills. When we practice them we get better at them. When we get better at them they are more enjoyable. Because they are more enjoyable we keep practicing them until we reach mastery.

In a perfect world.

In case you didn’t notice, we ain’t in one. And that usually leads to the avoidance part.

The missing piece to mastery?


You can learn more about that here.



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