I'm going to admit something…

…I eavesdrop on other conversations.

Not really all the time, but when I travel and, well, I am kind of stuck in a small space on a plane without anywhere else to go.  Sometimes I don't have an option when people are on their phones talking loud enough for the entire plane to hear.

Yesterday my flights were delayed, so there was a lot to listen in on — I heard all about travel woes, meetings that were missed, and so on.

And the other thing I heard on my connection, that got in about 2 hours later than it should of, was how tired people were. 

Isn't this common everywhere, though, not just on planes?  I rarely hear "WOW am I full of energy today … so happy I got 8 hours of sleep and ate X this morning.  I feel GREAT!"

But it's not just on a plane — the same "low energy" complaints are regulars among busy dads, overworked moms, and stressed out people as a whole.

So today is a list of 7 of my favorite "power" foods to reverse the "low energy" trend across the globe. 

1. Raw nuts.  They've loaded with nutrients, satiating protein and fat, and can are made for the on the go person.  They'll keep energy levels consistent versus the "highs and lows" of other common snack foods.
2. Water.  This one seems boring, but a lot of times hunger is masked by thirst, so rather than reaching for the first food you see, taking drink some cold water will help give you some clarity to stop focusing only on food.
3. Packets of salmon: These are great because you don't need a can opener and you don't need to drain them like traditional canned fish.  Loaded with healthy "brain" fat, salmon will go a long way giving your brain the fuel it needs.
4. Colorful fruits and veggies.  The more colorful the fruits and veggies, the more nutrients and antioxidants there are.  And fruit is easy to pack if you're on the go — think about fruits that pack easily, like oranges, grapefruits, bananas, and apples.  They'll give you a small dose of high fiber carbs you need to stay focused.
5. Hardboiled eggs.  For about $.20/egg, these are some of the absolute best "bang for your buck" foods available.  Loaded with protein, healthy fats, and brain nutrient choline, you can't go wrong with snacking on these occasionally — have it with a piece a fruit and you're even better off!
6. Tea.  It's a nice "low dose" of caffeine, not a 400 mg coffee jolt that is common among the lattes seen at every corner.  Black, green, or white … it doesn't matter.  Just switch out the daily coffee habit for a few teas throughout the day … or if you don't drink coffee anyway, add the tea in there for a little "pick me up" midday.
7. Red Bull and other energy drinks.  OK, OK…I'm kidding … toss this junk in the garbage.  Getting amped up on caffeine is no way to "boost" energy because you'll have a harder crash on the other side. Same with soda or any other high sugar juice cocktail.

There you have it.  7 simple steps to boost your energy and keep you rarin' to go throughout the day.  Oh yeah, get enough sleep too — nothing is more important for keeping energy levels consistent, helping control body weight, and simply allowing you to feel and look better!

I'm working with this client recently.  She was struggling to lose body weight.  She was around 220 lbs, 5'6" and in her mid 30's.

Weight was a constant battle throughout her life and now even more so after having a couple kids.

After getting to  know this woman overtime and learning some of her patterns, I pinpointed a single factor that allowed her to lose weight FAST…

…she didn't starve herself, take any pills or potions, or do some crazy "detox" plan that could all ultimately hurt her.

But I DID recommend she STOP eating…

…salads.

Yes, arguably the healthiest meal in the world — and I told her to stop. 

Here's the deal.  Salad is only a great option when it looks like this…

This woman, Lauren, was instead packing in 100's (sometimes 1000's) of unnecessary calories each day through what she thought was healthy.

Weird, there is probably no other single food that can be as powerful OR as harmful as THIS…

…weird, right?

It's 70+ degrees here in Louisville…

…and there's nothing that warms my heart more than cooking on the grill.

So in honor of the spring like temperatures, here's a video for one my FAVORITE strategies to save on calories and junk carbs and load up on nutrients instead.

The other day we talked about packing and planning ahead when you're IN a hotel…

…but what about when you're on your way to the hotel.

I'm heading off to a conference in a few days, so I'm going to be using some of the strategies I show below so I don't have to rely on the food court…home of the 1000 calorie burritos, 500+ calorie lattes, and so much other junk.

It all goes back to planning ahead — here are some of my favorite "travel" foods for the airplane and layovers. 

What do you do when traveling to stick to your goals?

So let me set the stage.

Basketball is HUGE in Kentucky — between U of Louisville and U of Kentucky, there's some serious fan and excitement around this state during basketball season.

And last Saturday proved to be no different — the unranked University of Louisville Cardinals were playing the #1 team in the country, Syracuse.

Clearly, on paper, Syracuse wouldn't have a problem.

But whether you're a basketball fan or not, there was something interesting going on here that we all can clearly learn from.

You see, Louisville was playing their last game EVER in a place called Freedom Hall — home of the Louisville Cardinals for nearly 45 years. 

The game was amazing (well, unless you are a Syracuse fan).  At the half, Syracuse was up…

But when Coach Rick Pitino and the Cardinals returned for the 2nd half, Freedom Hall was like an explosion of fans screaming, dressed in all red (Louisville's colors). 

The excitement was second to none for this record crowd watching the Louisville Cardinals play their last game ever in Freedom Hall…

…lots of strong history and Championship Teams have played on that court. 

On paper the #1 team in the country clearly was the "better" team from a basketball perspective. 

But clearly there was some SERIOUS motivation and will to BE the better team that day.

As I thought about this, it reminded me of what coaches used to say to our teams when we were playing sports.

You don't have to BE the best team, but you have to have the DESIRE and DRIVE to play LIKE YOU'RE the best.  You have to WANT IT the most.

How did Louisville come from behind and beat the top ranked team in the country by 10 points?

Was it better skill?  Better conditioning?  Better players?

Or was it that each of the Louisville players had a greater drive, more heart, stronger motivation, and burning desire to win in front of the record setting crowd of adorning fans, screaming at the top of their lungs, as they watched the last game EVER played in this one stadium?

What is YOUR motivation to achieve your goals? 

Define it and work like you've never worked before to attain it.

As famous motivation speaker Zig Ziglar says, "People often say that motivation doesn't last. Well, neither does bathing – that's why we recommend it daily."