7 Healthy Habits that are Guaranteed to Improve Your Life

I’d like to introduce you to the seven best habits you can implement in your life today that will create major change! When you add in these simple habits into your life, you will be guaranteed to feel more energy and boost confidence immediately.

Our coaching philosophy was adopted to fit your top goals from Charles Duhigg’s book, The Power of Habit. Read on to help make a major life change today!

Healthy Habit #1

Make Time! 

Make time FOR YOURSELF, for meditation, for exercise, for meal prep, for work, for rest, etc.

Why is this habit important?
Making time for yourself is an essential habit because if not done, it’s easy to neglect! Work, family, kids, and life, in general, can get in the way of carving out those few precious moments that can make a big impact on your day.

How to implement this habit:
Start small… set aside just 5 minutes early in your day to accomplish something just for you. The earlier you complete this habit each day the more likely it is you won’t put it off!

Healthy Habit #2

Drink plenty of water

Why is this habit important?
I know, I know, this one you’ve heard before over and over. But it IS important in order to feel your best and reach your goals! When you are properly hydrated, you sleep better and reduce inflammation to help your body work optimally.

How to implement this habit:
To decide how much water you should be drinking each day, take your body weight, divide by 2= total ounces of water per day. Decide how many refills of your favorite water bottle it will take to drink that many ouncews and count of how many times each day you refill your water bottle and voila! An easy way to stick to your goal!

Healthy Habit #3

Eat Slowly:  

Why this habit is important 
It takes 20 minutes for the stomach to tell the brain that it is full, but if you eat your food too quickly, you can eat too much. By the time your stomach tells your brain it’s full, you’ve already eaten everything on your plate (and your kiddo’s plate too) and it’s too late!

How to implement today’s habit
Remember, eating is not a race, take your time and enjoy each bite for 15 “chews”.  Be present in the moment and really enjoy your meal and table conversation with friends and family!

Healthy Habit #4

 Get Plenty of Rest

Why is this habit important
The body’s recovery from the day’s activities happens while we sleep, the less sleep we get the less recovery to prepare us for tomorrow! Sleep is a crucial keystone habit for so many reasons, so make sure you’re getting plenty of it! You should be getting a minimum of 7 hours per night!

How to implement this habit
Some tips on getting enough sleep…set your alarm to wake up early to make time for your new lifestyle! If you sleep in, your body won’t be ready for bed at the appropriate time this evening. Getting plenty of exercise during your day will wear you out by bedtime as well.   And lastly, make sure you’re adding good healthy fats to your diet such as avocados or foods rich in Omega 3’s, such as grilled or baked salmon. Quality healthy fats help you sleep better!

Healthy Habit #5

Eat more veggies than fruit

Why is this habit important?
Vegetables provide longer lasting energy than fruit, plus they are power-packed full of nutrients to give you the most bang for your buck!

How to implement this habit:
Eat the rainbow! The more colors from a variety of veggies, the better nutrients we get in our diet! A good gauge for how much veggies you should eating… for every one piece of fruit, 3-5 veggies at every meal!

Healthy Habit #6

Choose goal appropriate exercises

Why this habit is important
Choosing goal appropriate exercises helps you arrive at your goals quickly and safely. For example, the exercises in this 7-day challenge, are picked specifically for you to get the most results in a short amount of time.

How to implement this habit:
We recommend finding a good resource to follow for motivation and who knows your niche inside and out!  Got questions about which exercises are best for you?

Healthy Habit #7

Plan meals ahead of time

Why this habit is important:
Planning your meals ahead of time will not only save you time and money but also help you get to your nutrition and health goals. If you have planned out (and hopefully prepped) your breakfasts, lunches, dinners, and snacks it’s more likely that you will plan healthy options rather than reach for quick & convenient but often less healthy choices.

How to implement this habit:
Start by planning out your week: which meals will be at home, which will be at work, or out to eat.  If not at home, have a plan that covers what to eat when!  

Would you like to feel more energized and confident so that you can juggle all your responsibilities AND have time for home workouts that get results?

Apply for remote coaching with Dave Glaser, CSCS now by clicking here and receive a complimentary discovery call!

Not All Calories are Created Equal

Have you heard this before? Weight loss is simple. It’s all about calories in versus calories out.

While it is true that a caloric deficit will help you lose body fat and build lean muscle. You must remember that not all calories are created equal.

For example, if I eat one meal today that consists of an entire pizza which equals around 2,000 calories. Those calories are not going to help me lose body fat and build lean muscle even if I were to exercise for one hour to burn about 350-400 calories.

Using the example above, your caloric deficit occurs if your basal metabolic rate (BMR: the minimum calories you need to take in per day to run your body’s systems) is 2,000 kcal and you exercised for one hour making your deficit 350-400 kcal. That leaves you with 1600-1650 net calories ingested that day.

On the flip side, if your intake of 2,000 calories were made up of lean proteins, fresh veggies that are nutrient dense, and healthy fats, then you would be able to reach your weight loss goals with the same amount of exercise while improving your recovery time, your energy levels, and your performance at work, play, or rest!

Check out the full video below for all the details!

Grab your free 5 step guide to master meal prep now by clicking here for more helpful and healthy tips to lose weight and keep it off!

The Number One Thing Holding You Back from Reaching Your Goals

After nine years of coaching, we have discovered that there is one major factor holding back 90% of our members!

Coach Dave Glaser addressed this challenge in a quick video to our members to help them get back on track with their fitness goals so listen in now! The number one thing holding our members back is TIME and convenience.

Sound On!

Are you scheduling your workouts into your very full calendar? Are you making it a priority? If you’re like our members, you are most likely saying to yourself, “Oh, I’ll do it after (insert chore, meeting, task, errand)”

We get it. We have extremely busy lives and with many gyms at limited capacity right now, we have less support and accountability than every before. That’s where our Body Weight Warrior program is the game changer! We have created over 40 body weight workouts you can do anywhere, anytime for less than a cup of coffee per day!

Here’s what people are saying about the program!

Sarah, a serial entrepreneur, had very little time in her schedule but she set appointments with herself at 5 am three days per week and saw amazing results in a short period of time. She said, “Dave makes this experience exactly what you want it to be. He listens to you and what you are trying to achieve and creates a program that caters to just that.” Check out her results below!

Would you like to learn more? Apply for remote coaching with Dave Glaser, CSCS now by clicking here and receive a complimentary discovery call!

3 Safe Workouts You Can Do Without a Gym

As summer rolls around, I feel this intense craving to be outside! We are blessed to have the mountains in our backyard as an outdoor playground but we can’t always scoot out of work at lunch for a hike! But as busy adults, we want to make time for the things we love AND be in the best condition to play outside so today, we are bringing you three safe workouts you can do anywhere, anytime! They are… 

  • HIIT- High Intensity Interval Training includes many different types of workouts like Tabata and Circuit training but with one major difference! HIIT training specifically aims to produce cardiovascular performance and adaptation with a secondary goal of muscle and central nervous system adaptation! What does that mean? It means you are going to get a heart pumping, leg burning quick and safe workout at home or while you travel! Check out the video below to try a HIIT workout today!
  • Circuit training- like HIIT workouts, circuits will make your muscles burn and your heart race but the goals are slightly different. Safe and quick, circuits will have 2-4 rounds of the same exercises repeated in order with either specific reps or time for each exercise. The rest comes in between rounds and the goal is to highlight muscle adaptation for endurance more so than heart rate! Trial workout is available below
  • Tabata Training- one of my favorite ways to train our clients online, Tabata training has a focus of heart rate conditioning AND strength endurance. The methodology is unique here because it includes a specific amount of time for work and rest for 3-8 rounds of one exercise before moving on to the next exercise. You can accomplish a lot of reps and training in a short amount of time with Tabata which is why we are such big fans of using it in our online programs! Check out an example below to try it for yourself!

For more ideas on in home exercises to compliment your favorite outdoor workouts, check out our trial of the Body Weight Warrior program below!

5 Summer Workouts You Can Do Outside the Gym

5 Summer Time Workouts Outside of the Gym


Welcome to the peak of summer! It’s heating up out there but we have some cool ideas for you to find exercise routines to do outside of the gym.

Hiking- This feels like an obvious solution for those of us living in areas well known for hiking. However, you can always take your hiking game to the next level! Next time you go for a hike, pick up the pace so that you can include a cardiovascular component to this popular low impact form of outdoor exercise.


The “Mini Incline” in Castle Rock- Phillip S. Miller Park is home to a miniature version of the popular incline in Manitou Springs (closed for the season). It’s also home to an outdoor gym and recreation center with sports fields athletes can use for soccer, sprints, and footwork drills!

Cycling- We are so blessed in Colorado because we have miles of cycling trails for this popular low impact form of cardio and endurance training. One thing to keep in mind about cycling is that you will still need to compliment it with an “off the bike” resistance training program because the amount of low impact hours on the bike can lower bone density. Resistance training with weights or body weight exercises helps stress your bones to keep them strong unlike the low impact form of exercise that cycling gives you.

Kayaking/Canoeing- This is for our adventure seekers out there and not for the faint of heart! Kayaking or canoeing does so much for us to reconnect to the wilderness, get outside, and find some vitamin D! The sun is one of the only sources of vitamin D outside of supplements and it is crucial to get a good dose of this plentiful micronutrient. Fun fact about vitamin D is that you can never get enough of it from the sun (short of daily sun burns) but you can get too much of it from supplements. We recommend the natural route!

Hit the Dog Park- My sidekick Chloe has been the best motivator to get me out of the house for daily walks. But if you’ve ever wanted to take it up a notch, bring a “Chuck it” with you to get your arm workout and mobility in, or jog with your pup to wear you both out!

For more ideas on in home exercises to compliment your favorite outdoor workouts, check out our trial of the Body Weight Warrior program below!

7 Exercises that Help You Lose Weight Fast

These 7 exercises will help you reach your goals quickly and safely right in your living room!


Body weight squats are compound movements (multiple joints) and burn more calories than a single joint exercise like a bicep curl or leg extension. They can serve as part of your warm up or included in a full workout right in your own home!

Jump Squats are a compound movement PLUS a power exercise that increases our calorie expenditure above and beyond regular squats.

Side Lunges incorporate lateral movement (frontal plane) and recruit stabilizer muscles as well as primary movers. The more muscles we recruit, the more calories we burn! They can serve as part of your warm up or included in a full workout right in your own home!

Burpees are everyone’s favorite exercise that they love to hate! This full body, power generating movement will challenge your cardiovascular system AND burn more calories in less time. No wonder they are so popular for workout programs at home.

Sprinting may surprise you that it burns more calories than long distance running, especially when you perform it AFTER a body weight or gym workout. The max effort output that sprinting provides causes your central nervous system to adapt quickly and use many other systems that require calories to function. Plus, when you add in sprinting to your routine, your body will continue to burn calories long after your workout is complete. Called EPOC or excess post-exercise oxygen consumption 🙂

High Intensity Interval Training requires your body to adapt quickly with the short rest periods that are provided during interval training. Quick adaptation in your body means reaching your goals quicker!

Circuit Training provides the body with a lot of exercises in a short amount of time which creates fast adaptation and fast results. The shorter rest periods and exercises stacked on top of one another provides a huge bang for your buck!

To get your free 7 day trial of the Body Weight Warrior program, check out all the details below!

No Equipment Needed!

3 Types of Carbs that Will Help You Reach Your Weight Loss Goals

Why is it that carbs get a bad reputation in the nutrition world. Today, we are set to answer that question and more about the mystery that is carbohydrates!

I could go on for hours about how carbs play into our lives but for time’s sake, I’ll highlight 3 reasons why carbohydrates are good for you!

What does your day feel like when you are “carb depleted”? Pretty sluggish, right? That’s because we aren’t fueling our body with what it needs to perform at it’s best!

If we look at carbohydrates (and Fats) as if they are fuel for the energy that we NEED to perform our best each day, then we can begin to build a healthy perception of them. Carbohydrates are consumed and converted to energy by the body so that we can work, exercise, move, enjoy our hobbies, as well as fuel our brains! What options do we have to bring healthy carbs into our daily routines? SO MANY!

Let’s break carbs down into three basic groups. Haha, I love nutrition puns.

  1. Complex carbs- veggies and grains make up this category of carbohydrates. This is where we like to focus our consumption of carbs because they last longer as fuel for the body! If your goals are to run a half marathon, you need more complex carbs than a golfer. My favorites include sweet potatoes, quinoa, brown rice, broccoli, spinach, celery, carrots, and so much more.
  2. Simple carbs- these are sugars that break down quickly in the body but if left unused by the muscles or the brain, they just sit and wait to be turned into body weight. Included here are processed sweets (candy), table/cooking sugar (sucrose), fruits (fructose), starches (bread, alcohol, pasta), etc.
  3. Fiber- insoluble or soluble, fiber is necessary for the digestive tract to absorb the complex carbs, healthy fats, and proteins in our nutrition plan. Did you know Americans get about 30% of their daily requirement of fiber per day?! This type of carb can be found in the skin of fruit and veggies or in a simple supplement to get a minimum of 10 grams per day!

Hope this cleared up the questions many busy adults have around why they should be getting anywhere between 25-55% of their nutrition from carbohydrates! If you have questions you’d like answered, click here now to grab our free Meal Prep guide discover more healthy ways you can save time, money, and include carbs in your diet!

3 Simple and Easy Ways to Cut Calories

3 Ways to Cut Calories without counting or weighing your portions!

I wanted to share with you the top three ways I manage my calories each week without breaking out the scale and weighing my food!

These are really simple ways you can implement today to reach your goals quickly!

1. Mindful eating- mindful eating can be added into every recipe you enjoy to cook each week! It begins with eating slowly and enjoying about 15 chews per bite of food. It takes about 20 minutes for your nerves in your stomach to recognize that it is full and signal your brain to stop eating! We always coach our PrepWars clients to eat to 80% full which means recognizing you have been satiated BEFORE you normally notice it!

2. Smaller portions- taking smaller serving sizes is a step in the right direction! American plates are larger than they ever have been in history and naturally, we tend to fill our plates full to the edges. Protein portions will be about the size of your palm. Carbohydrates will equal one cupped handful on your plate. And fats, yes they are necessary too, will be about 1-2 thumbs in size so about 5-8 nuts.

Spinach salads are ideal for meal prep to fuel your body and help your routine reach your goals.

3. Find more fiber- fibrous foods make us feel fuller faster and longer than simple sugars or protein. Fiber is classified in two ways: soluble and insoluble. Meaning absorbable or not. Fiber is also considered a carbohydrate so if you are choosing insoluble fiber, those carbs will not get absorbed! An example is celery. Celery has both soluble and insoluble fiber. Have you juiced celery? The insoluble fiber is what is left behind in the juicer.

Meal Prep is easier when you have a plan! Check it out at learntomealprep.com


These little know facts are why calories get such a bad reputation… Americans just don’t know the difference between simple and complex carbs or even why they are so important!

The next time you’re fixing up your plate for dinner, be mindful of your portion sizes and choose more fibrous foods to eat fewer calories without counting them down to the gram!

Guided Meditation with Laura Love

At Fit Life Champions, we believe that rest is as important as the work.  In today’s lesson, we wanted to focus on mindfulness through mediation.

When we connect the mind and body into one, we reach our goals quicker and safer because we are in tune with the feedback that our body is trying to tell us.  

Laura Ellen Love is a yoga certified instructor that shares many of the same passions we do at FLC Online.  She believes that fitness, nutrition, and a strong mind body connection helps us improve mental health and we couldn’t agree more!

Last year, she joined me on the Believe Be Real Be Bold podcast for authentic relationships and we have built an incredible professional relationship ever since.  Today, I wanted to invite her to our community to share her guided meditation!

So find a peaceful, quiet place in your home and MAKE TIME for yourself today!  We are combining two of the most important healthy habits we gave you in the beginning of the month:) 

Make time for yourself AND rest!  Enjoy!

If you would like more personalized meditations from Laura Love, please reach out to her via email at lauraloveevents@gmail.com or on Instagram @lauraloveinc

Now that you have met Laura Ellen Love, please continue on to the guided meditation portion of today’s mindfulness practice!

To tune into the full interview on the Believe Be Real Be Bold podcast, please subscribe below or watch the interview on YouTube!

Guest Instructor: Daniel Chacon

Daniel Chacon is a jiu-jitsu black belt, an expert muay thai instructor, and my teammate at Easton Martial Arts Academy.  He and I recently sat down to record an episode for the Aspire Higher Podcast!  We then understood that we share many of the same passions for mastering our mindset and motivation.

Today, he is our guest instructor and is here to introduce you to the basics of kickboxing for conditioning!  Could everyone in the Fit Life Champions community, please welcome my friend and instructor, Daniel Chacon!

Now that you’ve met Daniel, here’s a quick video of what he would like to show you today and why it is so important to improve your mindset!  Once you watch this video, please keep scrolling to view today’s butt kicking cardio kickboxing workout! If you loved his workout and want to get more from him, head over to his website now! coachdannychacon.com

Thank you Danny for that awesome introduction to why you are so passionate about martial arts!  Now, it’s time for the workout!  Please don’t hesitate to invite your friends and family to join you in this incredible chance to build a stronger mindset and confidence!

If you haven’t gotten your free workout yet, just click the link below now to get his full 20 minute kickboxing class!!! 

Can we all give a huge warm welcome to Danny from the FLC community?!

https://mailchi.mp/d5590e6863c4/body-weight-workouts

Below is the full interview with Danny Chacon on the Aspire Higher podcast, please subscribe, rate, and review it on your favorite podcast platform or watch the interview on my YouTube channel below!