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Empower you to build the fit body and fabulous life you deserve by offering actionable tips and resources that provide you with the tools you need to succeed.



Negative words cannot inspire positive action.

Don’t say things like, “Sweat is fat crying,” to describe working out, because it implies that exercise is an act of punishment. Avoid using terms like, “The fight against fat,” to describe losing weight, because it implies that there is something wrong with your body as it is.

Don’t try to lose weight, because something is “wrong” with you. Pursue health and fitness, because it’s an act of self-care that will improve just about every aspect of your life.

Don’t exercise to burn calories or lose weight. Exercise, because it will make you feel more confident in your body; get so strong that you can open pickle jars with ease; feel less exhausted/more focused at work; be a good example for your kids; (insert your amazing goal here).

It’s a lot easier to stick with working out if you don’t view exercise as something you do to “fix” yourself, but rather something you do to *treat* yo’self.



There is a dire need for empathy in the fitness industry.

I remember when I used to give the crappy advice of, “Stop making excuses,” to folks who wanted to improve their health and fitness, but couldn’t find the motivation.

If it was that easy, do you really think there would be any need for personal trainers; life coaches; counselors; self-help book authors; (the list goes on)?

Excuses are not something that can be cut away with judgment, criticism, or harsh words; the only way to get rid of an excuse is to investigate the roots from which it grows.

This is different from person to person, but to illustrate, some common roots are:

A perceived “lack of time”

The Fix: Discover the biggest time wasting activities and distractions eating up your days, cut away anything that isn’t necessary, and steam-line the rest.

A lack of love or care for self

The Fix: Drill into your head that you must take care of yourself before you can effectively take care of others; if you want fit and healthy kids, for example, it’s just not going to happen unless you’re willing to walk the walk yourself — your words will have no impact if they aren’t in alignment with your actions.

A lack of social support or accountability

The Fix: Perform an honest assessment of your social situation. Often, a person’s belief system is a reflection of who they spend their time with. If you’re surrounded by negativity, do you really think you’re going to be able to stay positive yourself? Spoiler Alert: The answer is a resounding, “No!”

This is perhaps an oversimplification of these concepts, as I could write a 1,000+ word article about each of them, but you get the idea.

Anyone who tells you to just, “Stop making excuses,” as if that will make your problems go away, should apply that advice for themselves… because clearly they are unable to display empathy for the true circumstances that are limiting you.

Don’t let your negative thoughts or lack of success pin you to the ground. Be a detective who investigates how you spend your day, how you feel about yourself, and how the people around you make you feel.

If you’re honest with yourself, you should discover that some things need to change, and that’s okay. Use whatever clues you find to make whatever fixes you need to.

And while you’re at it, stop listening to people who give you vague, unhelpful, and (dare I say) hateful advice such as, “What’s your excuse?”


There are no “bad” foods.

Before you freak out about some bogus health article you read with a fear-mongering headline like, “Foods People Think Are Healthy But Aren’t,” or “10 Foods Healthy People Never Eat,” remember that everything is unhealthy according to somebody.

What you eat should be determined by your needs and goals, not somebody else’s opinion.


Diets are totally ineffective.

What follows is a sequence of events that serial dieters know well (tell me if it sounds familiar):

I. You begin a restrictive diet that doesn’t include enough food to feed a mouse, follow it as instructed for the first few weeks (or months if you’re lucky), and lose a bit of weight.

II. You start to crave those delicious foods you have been depriving yourself of more and more with every passing day, until you lose your self-control and go on a binge-eating rampage.

III. You agonize over your mistake, beat yourself up, call it quits, decide you are doomed for failure, and end up right back where you started.

Sounds miserable… am I right? Knock it off. You’re not doing yourself any favors with the Yo-Yo dieting.


Working out doesn’t have to be so exhausting.

How sore you feel after a training session is not an accurate gauge of whether your workout was effective or not. Your body will be sore when you perform an activity that is new to you.

For example: lifting weights for the first time (or first time in a long time), performing a movement you’ve never done before, training at an intensity higher than you’ve ever experienced, etc., will make you sore. However, your body will adapt to these challenges as time goes on, and your soreness should gradually decrease during the process.

This doesn’t mean you need to “confuse your muscles” or “shock your system” or anything like that (note: if a fitness routine is marketed with such buzz-words, it probably means it’s a rip-off); it just means your body is evolving into a stronger version of itself (and maybe it won’t suck so much when you drop a pencil and have to bend over to pick it up after squat day).


Losing weight is more a mental struggle than a physical one.

Exercise, eat your fruits/veggies/protein, don’t go overboard with processed foods, and drink more water.

^ You’ve probably heard advice like this from doctors, weight-loss books, and friends/acquaintances who mean to be helpful (but really aren’t).

Why isn’t this helpful? Because it just ain’t that simple. If a person could maintain a healthy weight by simply following those brief guidelines, there wouldn’t be such a thing as an “obesity epidemic.”

Personal trainers and fitness writers who give such vague advice are missing the point: how can a person do those things in a way that fits their lifestyle, makes them feel happy and alive during the process, and is sustainable for the long-haul?


Your starting point is irrelevant.

I know you might be intimidated by working with a personal trainer or reaching out to a fitness author, but please don’t feel that way. I have struggled with weight gain, body image issues, emotional eating, just about anything you can dream of. I would never judge you for where you are coming from, because it just doesn’t matter; the important thing is where you’re going, not where you’ve been.



About Dan

bio imageHi! My name is Dan. I’m just a 27-year-old guy who has a way with words and knows what a difference improved health and fitness can make in your life, because I struggled with my own weight for 20 of those years.

I used to be so shy that my voice would crack if I spoke to a girl (or, even worse, had to give a speech in front of a crowd).

When I reached my ideal weight, I discovered self-confidence and swagger unlike anything I had ever experienced. I then became overwhelmed with a burning desire to help other people experience the same difference I did, because I wouldn’t trade that feeling for the world.


If you’d like to learn more about me, you can find me online at these links*:

*I am including some helpful resources also.







Reading List

Budget Friendly + Healthy Grocery Shopping List (note: you can print this out and take it to the store, hope it’s helpful!)


Below are five fun facts about facts picture

1. I like cheese as a topping (i.e. on pizza, taco, burger, eggs, or nachos) but think cheese by itself is gross (especially if it is cold and/or hard like on a party platter).

2. My favorite movies include Halloween, Singing in the Rain, Mean Girls, the Empire Strikes Back, and basically anything Leonardo Dicaprio has ever acted in (yes, even Titanic).

3. I forgot how to ride a bike. Because of this, I believe the metaphor, “You’ll never forget that because it is like riding a bicycle,” is nonsense (or maybe I am just that clumsy).

4. One of my long term future goals is to act on television. I would be good for the role of, “the eccentric friend,” in a sitcom maybe?

5. It took me 21 years to learn how to spell the word, “restaurant.” Also, my typing would be terrible without Spellchecker, so thank you to whoever invented that.


Make-Over Your Mind and the Body Will Follow

“I have never before felt such a positive attitude toward living a healthy, fit lifestyle as I do now. Daniel recognizes that a busy woman needs emotional support as much as a feasible workout plan.” – Robyn

Sign up for email updates and and you will be automatically enrolled for my free course, the Mind + Body Make-Over. You will discover how to control cravings, develop self-confidence, and improve your relationship with food. Click here to begin.



Engaging Books That Will Help You Build a Fit Body and Fabulous Life

“It comes across like I’m sitting in the same room as my personal trainer, having a friendly conversation with him.” – Aubrey

Click Here to Read a Free Preview of the Busy Woman’s Guide to Getting Fit, Fierce, and Fabulous

Click Here to Read a Free Preview of Being a Calm, Cool You: How to Reduce Stress and Take Control of Your Life


If you are interested in reading boring things like my affiliate disclosure, terms of use, and re-publishing policy, please click here.