Hi, I’m Ray, thanks for stopping by here! About Me I’ve helped 10 (out of 10 total clients) successful entrepreneurs achieve lasting health transformations. They’re now able to stay fit, energetic, and enjoy a higher quality of life regardless of their age and lifestyle, without constantly paying someone or being bombarded by diet and nutrition noise, or facing judgment from...

When you hear the word “coach” you think about someone you pay to teach you a skill that you may or may not grasp. You think about if they really know what they’re talking about. You start to question if you really need a coach or not. I mean, if you set your mind to it, you can probably master...

Hello Ate Readers! My name is Dr. Erin Nitschke and I’m an ACE Certified Health Coach and Personal Trainer. I’ve been in the health and fitness industry since 2003. I have practical experience as a personal trainer and health coach, exercise physiologist, NIH grant manager, and exercise science college professor. For as long as I can remember, I’ve been driven...

Sleep hygiene is exactly what it sounds like.  Sleep hygiene is the behavioral and environmental practices you develop to moderate your sleep quality.  It’s arguably one of the most important markers of your overall health.   Why is sleep hygiene important?  Quality sleep has direct correlations with improved cognition, emotional stability, and physical health. Better sleep means a stronger memory,...

When we desire to make changes to our nutrition, it’s interesting how many of us skip a very important step: identification of our current habits, patterns, and behaviors. One of the best ways of exploring our current habits, patterns, and behaviors (i.e. cultivating self-awareness) when it comes to nutrition, is through journaling: everything that we eat and drink, and our...

If you could turn back the clock and have a conversation with your 10-year-old self, what is it that you would say? Would you say, “you are ugly, you are fat, you need to lose weight, you need Botox, you need to go on a diet?” The answer is a profound ABSOLUTELY NOT! What you would likely say is, “you...

Do you ever feel like you’re always smoothing things over for others and not being yourself? This often happens when you try to keep things positive or peaceful and avoid being negative in front of people. When you constantly do this might lead you to over-present, overthink social events, and result in declining invitations with fabricated excuses. Here are two...