Precision Human Performance: A Lifestyle

For those of you who know me, know that fitness is a HUGE part of my life. Not because I want to lose weight or gain muscle (although that’s definitely a bonus), but because it jumpstarts my mind and body for the day. It boosts my energy, clears my thoughts, and lays a solid foundation for the hours that lay ahead.

But recently I started experiencing severe pain in my shoulder. While at first it started off as discomfort, over time it has become nearly debilitating forcing me to skip my morning ritual. For someone who is as active as I am, not being able to begin my day with the one thing that kept me balanced was extremely discouraging.

I soon found out that it wasn’t just a pulled muscle, but a torn rotator cuff. Surgery seemed to be my only option and I knew my shoulder would never be the same. Until I was referred to Precision Human Performance. Let me tell you – this gym has saved my shoulder. Precision isn’t just a gym, it’s a lifestyle.


My first session was an Evaluation so the PHP team could get a better understanding of my injury. I met with Michelle Amore, one of the gym’s owners and co-founders. BTW – she’s a bad a**! I was skeptical at first, but once Michelle and I had talked through my injury, I could tell she understood my pain more than anyone else. And the best part – she knew how to make it better.

My next visit to Precision was with with, Ryan Kroth, PHP’s Managing Partner. Since Michelle had discussed my situation with Ryan, he already knew the basics. So this next session was a strength and flexibility assessment for Ryan to determine the severity of my injury. Through a series of mini tests and resistance training exercises, Ryan was able to not only evaluate the extent of my shoulder pain, but also come up with an in-depth game plan.


During this assessment, I learned more about my body than I ever had before. The key to everything really is precision. I was working muscles I never even knew I had. Focusing on simple tasks that I would usually breeze by, made all the difference in the world.



Once Ryan thought I was ready to get to work, we hit the floor. Our goal was to “knock on pain’s door,” as Ryan would say, without ever actually stepping through. It was all about introducing my injury to the smart way of training. It’s not pushing yourself past your limits. It’s recognizing those limits and learning how to work through them in a healthy way.


Maximum strength and maximum longevity need to go hand in hand. Sure lifting 200 pounds is cool, but if you’re doing it the wrong way, you won’t be able to life 20 pounds in 7 years. You want to lay the foundation and build on it over a period of time to maximize your fitness longevity. And that is what the PHP way is is all about.

I can rant and rave about Precision and training the ‘smart’ way for hours, but it won’t convince you as nearly as well as the PHP team can. Because they’re goal is to help people. Help them to reach their goals and maximize their potential, without causing injuries. I urge you, give it a shot.

Strengthening the shoulder and aiding my injury will take time, but I know PHP will guide me through it the entire way.





Photography by: Patrycja Zak of Good Time Photography Chicago

Mental Detox: 7 Ways to Stay Positive

The January Blues (n.): a form of sadness or depression brought on by gloomy seasonal weather and the 2017 Presidential Inauguration (kidding…kind of).

If you think you are experiencing the form of seasonal affective disorder I described (and possibly made up) above, you are not alone. The sun has been hiding for weeks, the holiday hype has worn off, work is slow, and logging into Facebook is like watching a Presidential Debate, only much nastier (if that’s even possible). Our country is at odds and while we have made great strides in the last 8 years, it feels as though we are taking one  giant step back.

But at the same time, we are also uniting. Maybe not in the way we had hoped, but in a different way. Change does not lie in the hands of one man, but rather a group of people united by a belief.

My point is – regardless of your political views or if you have any at all, this time of year somehow always feels a bit bleak. Sometimes we all need a detox from the negativity in our lives to make room for positive growth. Even if your moodiness is due to the weather! Make these 7 changes in your day to day life and you’ll be feeling a little lighter on your feet in no time.


I didn’t step into a gym until I was 30 years old. Now, I don’t know what I would do without it. And not just because it keeps me in shape. When you exercise it releases ‘feel good’ chemicals called endorphins that help you to relieve stress and boots energy. Regular exercise can help you rewire the brain in very positive ways – for your body and mind. At least 30 to 45 minutes a day should be dedicated to exercise. Trust me, you’ll see what a difference it can make.

Don’t Worry, Be Happy

Plain and simple: stop complaining. Constantly worrying and overwhelming yourself with negative thoughts is like a dehabilitating disease. It can overpower you and cloud your entire outlook on life. Worrying is like a vicious cycle. Remember that making yourself miserable will never change the outcome. Just focus on what’s right now. That is what is important. Focus on how you can make a situation better. As someone who is a constant worrier, I have developed my share of exercises. Whenever I have an obtrusive and negative thought, I take a moment to recognize it. I then try to change that thought into something positive and let it go. Don’t feed on it. Don’t analyze it just let this go.

Eat Healthy

This is a tough one that I often struggle with. As you all know, I own a bakery. AKA all day long I am surrounded by the most delicious desserts and cakes. Building my will power has been quite the task. However, I am not saying to cut out unhealthy foods all together. I am saying to save it for your cheat day. Try to balance it all. What you put into your body can drastically change how we are feeling. We often use food or alcohol as a way to cope with our emotions. This will never make you happy. I mean it may for few minutes or even a for a night. But then you feel guilty and even worse than before causing you to self medicate with these things yet again. Another vicious cycle. Try to avoid the temptation by switching your focus. Remember – your body is like a  temple. It only deserves the best.

Take a Deep Breath

When you are feeling anxious or stressed, breathing deeply and slowly is one of the best remedies to help regain focus and positivity. When you recognize that something bothers you, try to disconnect, close your eyes and focus on your breathing. Even if just for a minute. You will see how wonderful that can be. It will totally change your focus and bring you back to a more positive reality.

Hit The Snooze Button

I know how hard this one can be. Trust me. Being an entrepreneur, every minute feels like an enormous challenge – who has time for sleep?! It’s extremely hard sometimes to disconnect after an eventful and challenging day. But without a good night’s sleep, you won’t be on your A game the next day. Our body needs sleep. Remember to stay away from your phone. Plug it in away from your bedroom. In the avalanche of social media and email notifications these little sounds can be annoying and distractive. If you have a TV in your bedroom put on a sleep mode so it can turn off otherwise your sleep will be distracted and interrupted.

Social Media Detox

Social media can be an amazing tool to see what’s going in in your friends and family lives. But it also can be mentally deteriorating. While many posts are positive and uplifting, others are hurtful and unnecessary. Especially when it comes to political views. These posts can trigger insecurities, unhappiness, and destroy your positivity. Sometimes a break from social media is good for our minds. We aren’t distracted by factors we can’t control. We are able to live in the present. Once you return to the social media world, it is important to stay away from negative posts and messages. Keep your negative feelings to yourself. If someones posts something you don’t agree with unfollow them (unless they are your Grandma or something). If someone doesn’t bring anything into your life, unfriend and let it go.

Maintain Your Daily Routine

Sticking to a regular routine as much as possible is crucial to fighting sadness, fatigue and depression. Try to engage step by step taking one task at the time. Focus on current actions. A routine demonstrates that you are not only capable of getting though the day, but you complete the day feeling productive.

Photo by: Patrycja Zak of Good Time Photography

10 New Year’s Resolutions You’ll Actually Keep

I’m so sorry I haven’t posted in a while, but you know how the holidays can be. Hope you all didn’t miss me too much! In light of the New Year, I want to dedicate to today’s post to resolutions. I’m not talking about crazy and impractical goals like “I am NEVER going to eat chocolate again.” Alright for some people that may be plausible, but you get the picture.

After the holidays robbed our bank accounts and added 5+ pounds onto our physiques, New Years could not come at a better time. While NYE is a celebration of the passage of time and coming of a new year, it also gives us the chance to hit ‘reset’ on our lives. But by making unrealistic goals, you will only let yourself down. We need goals that we can rely on and better ourselves from.

A year ago, I was in a very different place in my life. I felt lost and disconnected from who I wanted to be. On January 1st, 2016 I vowed to workout everyday, pursue my dreams, and live an overall more rounded life. And I did just that. Not only did fitness become a part of my daily regimen, but I also started Well-Tailored Life.

This year, let’s reach our goals together. Check out my list of New Year’s Goals You Can Actually Keep below and join me in my 2017 resolutions. Let’s do this!

10 New Year’s Resolutions You Can Actually Keep

  1. Write a happy thought every morning when you wake up
  2. ‘Unplug’ for at least 1 hour a day to reflect.
  3. Turn off all lights when you leave your home
  4. Put away $20 a week to save up for something
  5. Opt to take the stairs instead of the elevator
  6. Stop procrastinating and make a To-do list
  7. Spend more time with family
  8. Drink 8 glasses of water a day
  9. Get more sleep
  10. Learn something new everyday

Fit For The Holidays: 5 Ways to Stay in Shape This Winter

For most, Chicago’s winter weather can temporarily deplete any fitness motivation you once had. The bitter chill makes an outside jog out of the question and the icy roads lead us into a hibernation-like state. Throw in the endless amounts of delicious holiday hams, cheesy potatoes, egg nog, + gingerbread cookies, we practically force ourselves into a food coma.

But with the lack of Vitamin D from the sun and temptation to physically stock up for the winter, our nutrition and fitness regimen during these months are more important than ever. Trust me – there is nothing more I’d rather do than hit snooze and sleep until April. But maintaining a regular exercise routine in the winter is not only to sculpt our beach bods, it also releases endorphins improving our mental state.

Finding the motivation to workout and brave the cold can sometimes be impossible. To help you get in the fitness mindset, check out these 5 tips to get you through the winter fit and healthy.

Set a Goal

Whenever I’m struggling to motivate myself, I set a goal. Maybe it’s a tropical vacation or you just want to make your ex jealous, pick a date and decide what you want done by then. Once you start seeing results, that goal will be burned in your mind. Push yourself!

Take Up a Winter Sport / Activity

The worst thing you can do during the winter is hole yourself up in your house. While I don’t recommend hiking in the middle of a blizzard, a little fresh air is good for you and your soul. Snowshoeing is an awesome exercise. Don’t believe me? You can burn twice as many calories as walking, strengthen your muscles, and check out the pristine natural areas that you might never notice. If you can walk, you can snowshoe.

Find a Fitness Friend

Some people prefer working out on their own, but why go it alone when you can have a pal to motivate you? By nature, humans are driven by competition. We love a challenge and crave to succeed. Enlisting the company of a friend not only makes your workout more enjoyable, but also pushes us. A little friendly competition never hurts anyone!


You refuse to go outside and prefer working out alone – that’s fine! Try swimming. Swimming is a full body exercise and excellent for your joints, especially in the winter. If you are an avid warm-weather runner, am hour of swimming can actually burn more calories than an hour of jogging. At a moderate vigorous pace try backstroke (540 calories per hour), breaststroke (585 calories per hour), or butterfly (784 calories per hour). Besides, after you can treat yourself to a nice trip to the sauna or steam room.

Swimming Photography By Australian Sports Photographer Lucas Wroe

Mix It Up

While it’s important to exercise regularly, that doesn’t mean your work out always has to be the same. Every week, find a new method or look for special deals on classes. Maybe it’s not realistic for you to go to Soul Cycle 4 times a week or buy a gym membership. Set marker goals for yourself. Every time you reach a new one, treat yourself. This will keep you motivated and make working out enjoyable.

There is no ‘right’ way to stay fit – you have to explore your options and discover what is best for you and your body. But I can promise you, that hibernating is definitely not the answer.


Fitness Fashion

The fitness fashion trend, otherwise dubbed as athleisure, has taken over and quite frankly it might be my favorite trend yet. There has never been such an amazing time for men’s gym fashion – the aesthetics, high-tech materials, and transitional designs are better than ever.

My favorite brand right now has to be Under Armour. UA does a great job of being masculine, while also putting performance first. Personally, I cannot stand wearing loose t-shirts to the gym. They obscure your movement and are simply not comfortable.