What it takes to succeed!


What does it take to succeed?

Most everyone on this planet has, at one point or another, tried to get healthy, lose fat and get fit. Because old habits die hard, the number of people that actually succeed at reaching their health, weight loss or physique goals is small compared to those who start the journey. 

What is it that sets those that succeed apart from those that fail?

1. Commitment: 

Anybody can exercise and eat healthy for a day, a week or even a month. That is not going to create lasting change. One thing that that will create lasting change is commitment. Making healthy choices day in and day out over a long period of time.

“Commitment means staying loyal to what you said you were going to do long after the mood you said in has left you.” – Unknown

When it comes to health and fitness, it takes a minimum of three months to see real results – not only in your health and body – but to develop the habits that will allow you to live a healthy lifestyle for a long term.

In fact, if one is new to the lifestyle it can take much longer to create, maintain and sustain the new habits.

The bottom line is that it takes commitment over a long period of time. Success with fat-loss (and any other life endeavor) doesn’t happen overnight.

2. Following a well-designed plan:

A well laid out plan created by professionals will create the PATH that will allow you to succeed. There is no trial and error on your part and it cuts out all the guess work.

  • Am I eating the right foods?
  • How many calories should I be eating? And in what percentage?
  • When should I be eating?
  • Can I eat before bed?
  • Can I ever eat sugar?
  • Am I doing enough cardio?
  • Am I lifting enough?
  • Am I doing the right exercises?
  • ….. and the list goes on and on….

By following a well designed plan day in and day out – you will slowly and surely change the behaviors that have been holding you back into behaviors that will empower you and allow you to reach your goals.

Then one day you will be able to break free from the training wheels and ride on your own for the rest of your life. Empowering.

3. Accountability:

It’s human psychology – if we have someone to report to when working towards our goals, we are more likely to follow through with action. From personal experience, the simple act of knowing that I have a weigh in or measure in coming up encourages me to follow through with my plan.

“I absolutely believe that people, unless coached, never reach their maximum capabilities.” – Bob Nardelli

Having a personal coach is having someone that is not only there to motivate you, push you and help you reach your maximum potential; but is also there to help answer your questions and troubleshoot any problems that you may have along the way.

4. YOU!

In my opinion, the most important factor in success is YOU! YOU are the one who determines whether or not you succeed. You are the one who has the free will to make the choices to either add to your health or subtract to your health. You can have the world’s best program but if YOU are not truly willing to make the changes to make it happen, it’s worthless.





And on a side note, something personal I would like to share…

I have been into health and fitness my entire life. I have been through the process of trial and error and sometimes it was like chasing my tail in circles.

When I first hired a coach when I was a competitive cyclist, I saw my performance increase dramatically and moved up the ranks very quickly. Prior to working with a coach I was the so-so athlete. I had the ability but it was all over the place.

When I was struggling with my weight and trying to lose it myself, the results I had were small. Then I hired a nutritionist. Not only did my health improve dramatically – but that extra weight just melted away. Then I wanted to change the shape of my body, I tried for a few months using generic programs off the internet and saw some results. It was when I hired a professional coach that I really began to see results.

The bottom line of the story is that I know, from living the process, that the process works. This is why I am so passionate about what I do.

Best of luck to you and much love!


No Comments Fat-lossHealthy living

Ginger Spiced Carrot Cake Oatmeal!

Ginger Spiced Oatmeal!

Ginger Spiced Carrot Cake Oatmeal!

Clean, protein-packed, and high in fiber!

Ever want dessert for breakfast without the dietary ramifications? It’s always been a dream of mine to have cake or breakfast – lunch and dinner ;-)!

I really was so excited to eat this delicious, sweet and spicy treat for breakfast! It was so worth the multiple trials!

Combine the following ingredients in an oven proof bowl and bake at 175 degrees C (350 F) for 30 min – 35 min.

  •  40 g of oats (gluten free or regular)
  •  30 g of shredded carrots
  • 15 g of raisins
  • 2 egg whites
  • 5 g of vanilla flavored protein powder (I used Foodin)
  • 1/2 t baking soda
  • 1/2 t cardamon, 1/4 t ground ginger, 1/2 t cinnamon, 1/2 t nutmeg and 2 T stevia

When it’s done and you are ready to eat this yummy yummy treat – stir in stevia into sweetened fat free greek yogurt (or maitorhaka) for icing.

Feel free to sprinkle with 1 T shredded coconut and 1 T of chopped walnuts (not included in macros). Nom!

Drizzle with milk of your choice and enjoy!

If you are really busy in the mornings and don’t have time to make breakfast – this is perfect. You just pop it in the oven the evening before (or even evenings before) and warm in the morning!

Macros : 270 calories, 18.2 g protein, 41.5 g carbs & 2.85 g fat


PS. If you would like to try a clean, sugar free, GMO free Finnish vanilla whey protein powder – visit Foodin.fi – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website!

To see this page in English, open it in Chrome.



No Comments Fit recipesFoodHealthy livingHealthy recipes

Apple Spinach Pancakes! A clean, high energy way to start your day!

Apple spinach pancake batter!

A clean and protein packed breakfast! What a great way to start your day!

My belly is totally full and happy.

This morning’s experiment was a success! Yum, yum delicious!

Apple spinach high-protein pancakes! What a great way to get your veggies in – and in the morning too!

Here is the recipe:

  • 50 grams of oats
  • Handful of fresh spinach
  • 80 grams of unsweetened applesauce
  • 45 grams of finely chopped apple
  • 2  egg whites
  • 15 grams of Foodin vanilla whey protein powder
  • .25 cups of water or rice milk

Take the oats and spinach – toss in a blender and process until fine. Combine with all the other ingredients in a medium size bowl. Warm pan and lightly grease with coconut oil. Pour pancake size dollops on your pan and flip when ready. This recipe yields two medium sized pancakes.

Top with berries for some extra anti oxidant punch!

And you know what’s even better? The batter is so delicious that you may just eat it all up before you make your pancakes!

Macros : 340 kCAL (26.6 g protein, 44.0 g carbs and 5.07 g fat)

Enjoy and keep your eyes peeled for more fitness friendly recipes!



PS. If you would like to try a clean, sugar free, GMO free Finnish vanilla whey protein powder – visit Foodin.fi – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website!


No Comments Fit recipesFoodHealthy recipes

Why is the fat not coming off?


One of the most common questions I get is – why am I not losing fat? “I am exercising /fill in the blank/ and doing /fill in the blank/ six days a week doesn’t seem to be working! Help!”

What’s the /fill in the blank/? Typically it’s a lot of cardiovascular exercise and an untargeted and inconsistent routine in the gym. It varies but I think you get the drift. Then I ask them about what they eat and their eating habits. This is where the truth comes out.

The problem?

The current model that many people follow to lose weight is ineffective : they do lots of cardiovascular exercise and do not see results. And they wonder why. I used to be one of these people.

Starting at a pretty young age, I chose to exercise partly because I wanted to lose weight and reshape my body. I LOVED exercise too – it really made me feel good and alleviated stress. However, no matter how much I exercised (whether I was running 20 miles per week or riding my bike 20 hours per week) my body looked the same. I did notice more muscle but it was not the look I was going after. I was looking to get leaner and tighter.

“Insanity : doing the same thing over and over again expecting different results!” – Albert Einstein

Okay, so according to a very wise man – I was insane ;-)!


About five years ago, I started working with a nutritionist for the first time and that changed my life. It changed everything. I started to lose fat and maintain lean muscle. The number on the scale started to drop and it eventually started falling off so fast that I couldn’t “keep up” :-)! And ya, I started to lift weights too!

The lesson I learned, and that many chronic over exercisers need to learn, is that nutrition is by far the most important factor when it comes to weight loss and body recomposition.

You can exercise for days upon days but if your nutrition isn’t right – your scale is not going to change much. However, your body composition could improve (for example you could be losing some fat and gaining some muscle).

Exercise is very important to a healthy body and well-being, but if you are trying to reduce those inches it is vital that you manage your diet too. Research has shown (1) that exercise on its own is not likely to lead to significant weight loss.

Proper diet combined with exercise is the key to success if you are trying to lose weight.

(1) http://www.ncbi.nlm.nih.gov/pubmed/17054187

Are you ready to stop the insanity and do something to change your life?

Then it’s time to do something different. Your life will improve in so many ways you can’t even begin to imagine.

The secret? Eat clean foods and eat less food than you expend in energy! More on this in a later post!

It may not be easy – in fact it may be damn hard. It’s a journey.

But if you stick with it – day in and day out….you will see results.



No Comments Fat-lossFoodLifeRant

Silvoplee – a veggie lover’s paradise in Helsinki!

My plate :-)!

When I walked into Silvoplee in Helsinki, I was really amazed. I had eaten there many times over the years and somehow forgot about the buffet style cafe over the last year.

A vegetarian's paradise!

A vegetarian’s paradise!

The restaurant has really transformed itself to truly reflect what it has to offer – fresh, pure, delicious, raw and cooked vegetarian foods.

And you don’t need to be a vegetarian to enjoy this place. It’s a place for anyone who wants something bright and healthy.

I am so delighted that Helsinki is starting to pick up on the need for healthier dining options.

Finding such options was one my biggest struggles when first moving here over five years ago.

Coming from California – one may see how frustrating this could be ;-)!

The availability of healthy (or even healthier) dining options was limited just as truly healthy food was. That is slowly changing.

And it’s about time.

The buffet options change daily and you pay according to the weight of your food.

photo 4 Silvoplee buffet.


My plate :-)!

My plate :-)!They also have raw desserts, juices and other sweet treats available.

They also have raw desserts, juices and other sweet treats available.

I had to try one of these and went for the raw carrot cake. Made of dates, cashews, almonds, raisins and carrots – this nutrient dense dessert just hit the spot!

Silvoplee raw carrot cake

You know what the most amazing thing is? You just FEEL GREAT when you are finished eating! The food is just THAT GOOD!

I still prefer cooking most meals at home, however – there are days when I really just want something different and I don’t want to mess with the kitchen!

And it’s days like that I will visit Silvoplee again!


Have a great day all! Much love and goodness to you!


No Comments FinlandFoodHealthy livingRestaurants