Category: Personal Development

A number is defined as “an arithmetical value, expressed by a word, symbol, or figure, representing a particular quantity and used in counting and making calculations” by the Oxford dictionary. In several areas of life a number can tell us a lot about an individual without ever knowing them personally. But is a number the most important factor in everything we do? In fitness, numbers can take over our lives if it’s the only thing we focus on. A number can change if adjustments are made to the approach but what do you do when the number isn’t moving or going in the opposite direction of where you would like it to? It is imperative to view a number as a value that we can measure and make the necessary adjustments rather than allow it to place a mental barrier on our lives.


As a fitness professional, I’ve trained individuals from all walks of life.The gym for most is where you get the opportunity to better yourself and have fun in the process. Day in and day out we train our butts off and expect a certain result. Sometimes we achieve that goal and sometimes we fall short. I’ve been there before and I’ll be the first to say that if you didn’t succeed in particular lift, it’s not the end of the world. For example, if your main goal is the gym is to increase strength, chasing a number gives you sometime to aim towards but it doesn’t make you any less of a person if you’re not successful. If you fail one day, like most people you beat yourself up about it because that failure is still fresh in your mind, body & soul. So I ask the question of why get stuck on something that’s now in the past and out of our of control?


The future we can control and that’s where the focus should be instead! Let’s say during your first working set in the gym you don’t perform the way you would like, shift your focus to the remainder of your workout regime because those too have benefits for you to improve. As long as you step foot in the gym and give maximum effort, you’ll be one step closer to your goal(s).  If you able to identify where you went wrong during the exercise, awesome! You can now work towards progression versus regression. Maybe you didn’t get enough sleep the night before or you didn’t eat enough food for the day prior to your training session. No matter what could have contributed to your poor performance, use the number(s) to assess progress and make further progress in the future.


The body weight scale is the one of the main reasons people lose motivation to continue to attack their fitness goals. If the scale isn’t moving, there’s typically a reason why. Good or bad! If you have the knowledge to figure out why, great you won! Make the necessary changes and put your focus on other parts of your life. But in the event you can’t, having multiple ways to assess progress can be crucial to your mental health. As online coach, I don’t simply like relying on the number on the scale. I can name several reasons why but the most important one is because the scale has many contributing factors. From water weight to muscle mass, fat mass, meal timing, etc. If you have a coach and his/her only method of assessing progress is your bodyweight, I highly suggest you find a new coach because the scale is end-all for progress. For those of you that do feel stuck due to the scale not moving, use other forms to assess progress such as daily pictures, body measurement or even body fat percentage. For more information on how the scale should be used and why you shouldn’t allow it to affect your progress, please check out one of my past blog article called “The Scale Is Nothing To Be Afraid Of“.


Tracking macros has become extremely popular in recent years. I personally track macros to calculate a rough estimate of how many calories I’m actually consuming daily. But I don’t stress myself to be 100% perfect to track every single gram. Even if I’m dieting to cut down and I need 150g of brown rice for each meal, I’m not removing grain after grain if I happen to measure 153g on the first attempt. That in my opinion is just silly! If you think that 3g extra of a carbohydrate is going to cause your progress to slow down or stall out you are highly mistaken. Similar to the scale there are many factors that can impact how many calories each individual will need to consume to truly be in a deficit. Aside from your strength training and/or cardio regime, how physically demanding your job is, the commute or travel to work and even daily activities with family & friends all play a role in daily calories burned. If the goal is weight loss, I wouldn’t suggest anyone to consume more calories because you played basketball with your kids once school was out. Instead it should give you peace of mind that you don’t have to be perfect when tracking your food intake. The goal should be to aim for close enough estimate so that you can still achieve your goals while continuing to enjoy the other aspects of your life!



Confidence is one of those characteristics that everyone says you need but no one tell you how to actually find it. You can’t go to bed one night lacking confidence and wake up the next day with all the confidence in the world. It just doesn’t work that way. Confidence is developed by working on aspects of your life that are uncertain. There are certain steps that you can take in order to find out what can actually spark that confidence. Whether you desire confidence to attract a partner, climb up the corporate ladder in your job or take the leap of faith to become your own boss, implementing the steps below will ignite a level of confidence that people looking from the outside in can see through the way you carry yourself.

Take Care Of Yourself

There’s no better feeling than taking care of yourself. Sometimes life can get in the way of our self care therefore taking some time out of the week to make sure we look and feel our absolute best is a huge confidence booster. Just think back to a time where you been so consumed and allowed yourself to lose track of how you look. When you get your hair done or get that new hair cut/style, you start to walk and feel different. These are things that make us as humans feel good about ourselves. This can range from skin care, manicure, pedicure, massage therapy, yoga, etc. As long as you’re doing these for yourself and not for anyone else, your confidence will increase because I’m a firm believer that if you look good, you will feel good too!

Work On Your Fitness

If you’re not happy with the person you see in the mirror, the gym can become your best friend. Whether you’re single or in a relationship, being or remaining attractive should be one of your goals. Think about how many couples you know either break up or file for divorce? One of the common reasons I’ve seen throughout the years is that the other person lost the attraction they once had towards their partner. We need to get out of the mindset that once we acquire something, we don’t need to try anymore because it’s ours. That’s such a terrible mind set to have! It’s similar to buy a new car. In the beginning to keep up with all the maintenance because its “your baby” then after a few years you start to not care of it as you did in the very beginning. You have to maintain or better yet improve to keep your current position.

Don’t set the bar high in the beginning then not live up to how you perceived yourself in the beginning. Aside from attracting your partner or future partner, the mental strength you develop from the gym is one of the most important characteristics. In the gym we can control the obstacles placed in front of us. In life we can’t. What better way to prepare your mind to overcome any obstacle in life then to continuously overcome obstacles in the gym. Don’t take this for granted. If you can push your body pass a limit you once thought you had, the more effectively you’ll be able to overcome an obstacle that most would consider “impossible” outside of the gym!

Accept Your Imperfections

Even if you commit to the fitness lifestyle, there will be certain insecurities about yourself you can’t change. If a surgical procedure is out of the question for you, you have to be honest with yourself in order to accept them. Can you imagine a world where everyone was exactly the same? I think the world will be such a dull and boring place if that was the case. The unique qualities that each individual possess is what sets each person apart from everyone else. Own it! Embrace it! Continue to allow your imperfections to define who you really are! Social media is a great tool but at times I see how others are affected by the guidelines that society has declare as “perfect”. Perfection is a myth and it can cause you to spend your entire life chasing something that doesn’t exist.

Believe In You

The ability to believe in yourself is constantly being challenged because everyone has an opinion about everything these days. You can’t stop someone from having an opinion but what you can do is set a certain amount value to each individual. Let’s you classify yourself as a Creator for YouTube and you have some friends who do the same. Its okay to value their opinion to a certain extent because they have some or even more experience than you do. But even with the experience others have, you should never look for someone’s stamp of approval for pursuing what you want. Family included! Regardless of failure or success there will be lessons that can be learned to can take you to the next level. But if you don’t even try because your dad said it was a stupid idea, then congratulations, you have accepted to remain in the same place due to doubt and not believing in yourself!