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Curious what musical freestyle is and whether it might be for you? Join Julie and I for a conversation that includes tips and tricks for laying out your routine, choosing which tricks to train, and more!

This is one of my rotating Nosework topics — and it tends to meet a lot of resistance. That either tells me something… or just confirms that change is hard. We all feel comfortable doing things the way we've always done them. I'll admit, I'm not one to overhaul my training approach quickly — but change can be good! Trying new ideas can be transformative.

When it comes to teaching Rally behaviors, props can make a huge difference in both how quickly your dog learns and how cleanly they perform the skills. Whether you're introducing something new or polishing an existing behavior, the right prop provides clarity, precision, and support for both dog and handler.

Jane Ardern joins me for a conversation about how our release cues can influence our dog's state of mind and ability to learn. She shares what the field-bred spaniels she's owned have taught her about frustration, frantic behavior, anticipation, and relaxation... with several helpful takeaways bound to apply to any dog sports team.

If you plan to compete, you need a plan for reducing reinforcement - but so often this is where trainers go wrong! Join us for a conversation about how Sharon recommends you reduce reinforcement to maintain attitude and correctness.

You've put in the time. You've taught your dog how to sit, down, stay, come when called—maybe even a few fun tricks. At home, everything looks great. Your dog responds eagerly, watches you closely, and seems to love training time. But the moment you step outside or walk into a more distracting space, things start to fall apart. Suddenly, you're back to waving food in front of their face, digging for a cookie, or repeating cues as your dog's focus drifts.

If this sounds familiar, you're not alone. And no, your dog isn't being stubborn. They're simply not yet equipped to handle the real world.

Thinking about weave pole training? Whether you're troubleshooting a problem or beginning to teach weaves to a new dog, in this episode we dive into Nancy's thoughts on how to approach things... and where so many teams seem to go wrong.

What is Applied Behavior Science? Learning Theory? Why bother, if folks have been training dogs for more than 10,000 years? Irith and I get into all that and more in this episode on the science of behavior change!

With the upcoming Focus & Engage one-day online conference only a few days away, join us for a preview of what you can expect, and an in depth conversation on acclimation, arousal, focus, and engagement.

Tracey McLennan joins me for a conversation on how her software background has informed her approach to dog training and led to her framework for smarter, faster, training progress.

Precision heeling and contact heeling may seem similar in some ways - but they're also very different. Join me for a conversation with Denise Fenzi on when she uses which one and how (and why) she approaches training both!

Looking to improve your relationship with your dog and improve your teamwork? In this episode, Crystal breaks down the factors that go into fostering that relationship in a healthy way.

Have a dog who likes frisbees? Join us for a conversation about UpDog — including What's UpDog and how you can compete!

Life can be really hard, and today's political climate (and fallout from) is a lot. And let's be real—it's not getting better anytime soon.

This means we have two choices: let stress run the show or take control of how we manage ourselves.

Do you find your dog tends to fall flat as you continue to raise criteria in training? Or maybe you have a dog that is SO enthusiastic that precision feels like an impossible dream? Join us for a conversation on balancing motivation and precision in your sports training.

Why Reward Placement Matters: When a dog receives reinforcement, they're likely to repeat not only the behavior they were doing, but also the position they were in and where they were looking when the reward arrived. In heeling, this means that if you feed your dog out in front or with their head turned, you're unintentionally reinforcing forging or crookedness. On the other hand, if you carefully place rewards right at your left pant seam, you help reinforce a dog that is in heel position, focused upward and back, engaged and aligned. Reward placement is shaping—without even asking for more effort.

Sugar cravings are something almost everyone experiences, but have you ever wondered why they happen and how to control them without feeling deprived? In this post, we'll explore the science behind sugar cravings, how to recognize patterns, and build better habits.

Sugar Cravings Don't Have to Control Your Day

Sugar cravings aren't just about willpower—they're rooted in biology, habits, and emotions. Understanding why they happen is the first step to breaking the cycle.

Sugar cravings are something almost everyone experiences, but have you ever wondered why they happen and how to control them without feeling deprived? In this post, we'll explore the science behind sugar cravings, how to recognize patterns, and build better habits.

Identifying WHY Your Sugar Cravings Are Happening

Are you tired?

Nothing will wreak havoc on your goals or motivation like poor sleep. If you're not getting enough sleep, you can be sure your body will find ways to plug energy gaps in the days and often with quick boosts of energy.

Are You Balancing Your Blood Sugar?

Eating too many refined carbs or sugary foods causes rapid spikes in blood sugar, giving you a quick burst of energy. However, these spikes are followed by sharp crashes, leaving you feeling tired, hungry, and craving more sugar to bring levels back up. This cycle can make sugar cravings feel relentless.

What Gut Bacteria Are You Feeding?

Your gut bacteria play a major role in cravings. The microbes in your digestive system adapt to what you eat most often. If you frequently consume sugar, your gut bacteria will start to demand more, reinforcing cravings and making it harder to cut back.

Does Sugar Make You Feel Good (… for a minute)?

Sugar activates the brain's reward system by triggering the release of dopamine, the "feel-good" chemical. This creates a sense of pleasure and reinforces the habit of eating sugar. Over time, your brain starts to crave that dopamine hit, making sugar feel almost addictive.

Is This Simply A Habit or Conditioning

Cravings aren't always physical—sometimes they're just habit. If you always eat sweets after dinner or reach for sugar when stressed, your brain begins to associate those moments with needing something sweet. This conditioning makes cravings feel automatic, even if you're not actually hungry.

Are You Fueling Your Body?

A diet lacking in protein, fiber, and healthy fats can leave you feeling unsatisfied, leading to sugar cravings as your body searches for quick energy. Low magnesium levels can also contribute to cravings, especially for chocolate. Balancing your meals with more nutrients can help reduce these cravings naturally.

Are You Stressed, or Experiencing Hormone Fluctuations?

When you're stressed, your body releases cortisol, a hormone that increases cravings for fast-digesting, high-energy foods like sugar. Emotional eating can further reinforce sugar as a coping mechanism, making it harder to break the cycle. Finding healthier stress-management techniques can help reduce these cravings over time.

Are They Biological vs. Habitual?

Not all cravings are the same! Some come from physical needs (biological) while others are triggered by habits or emotions.

Biological Cravings (Driven by the Body's Needs)

1. Blood Sugar Drop – Skipping meals or eating mostly refined carbs leads to a sugar crash, making you crave sweets for quick energy.
   • Example: You feel shaky in the afternoon and suddenly want candy or soda.
2. Low Energy/Fatigue – Poor sleep, over-exercising, or undereating can cause low energy, making sugar cravings stronger.
   • Example: After a bad night's sleep, you crave a sugary coffee drink or pastries.
3. Nutrient Deficiency – A lack of protein, fiber, or healthy fats can leave you unsatisfied, leading to cravings.
   • Example: You eat a carb-heavy meal (like pasta with no protein) and find yourself craving cookies an hour later.
4. Hormonal Shifts – Estrogen, progesterone, and cortisol impact cravings, especially around menstruation or stress.

• Example: You crave chocolate right before your period due to hormonal fluctuations.

Habitual Cravings (Triggered by Routine, Emotions, or Environment)

1. Dessert After Every Meal – If you always eat sweets after meals, your brain expects it, even if you're full.
   • Example: You feel like you need chocolate after lunch, even though you aren't hungry.
2. Emotional Comfort Eating – Sugar is often used as a coping mechanism for stress, sadness, or boredom.
   • Example: After a rough workday, you automatically grab ice cream.
3. Time-of-Day Triggers – Your body adapts to routines, making cravings habit-based rather than hunger-driven.
   • Example: You're not hungry, but at 3 PM, you crave a sugary snack because it's "afternoon snack time."
4. Social & Environmental Cues – Seeing or smelling sweets can trigger cravings even if you weren't thinking about sugar before.

• Example: Walking past a bakery suddenly makes you want a pastry.

Find Your Patterns & Proceed Accordingly

By tracking your cravings, you can identify patterns and make small changes. Ask yourself:

• What time of day do I crave sugar?
• What am I craving?
• What am I feeling? (Hungry, stressed, bored, tired?)
• What did I eat earlier?

Once you notice patterns, you can adjust—like adding more protein at lunch to prevent that afternoon sugar crash.

Balancing Blood Sugar:

• Eat more protein, fiber, and healthy fats to prevent blood sugar dips.
• Avoid extreme restriction—cutting out sugar entirely can backfire and make cravings stronger.

Replacing the Habit:

• Find satisfying alternatives (like fruit with protein) instead of processed sugar.
• Use sensory cues to manage cravings:
  • Warm drinks (like cinnamon-spiced tea) can mimic indulgence.
  • Crunchy foods (like raw carrots or nuts) satisfy the need for texture.
  • Sweet scents (like vanilla or cinnamon) can trick your brain into feeling satisfied.

Mindful Indulgence:

• Enjoy sweets without guilt—but portion wisely.
• Choose better options, like dark chocolate instead of processed candy.

Key Takeaways & Next Steps

Sugar cravings are normal, but they can be managed.
Understanding patterns (biological vs. habitual) helps reduce cravings.
Balancing blood sugar & making smart swaps can help curb sugar dependency.

Your Next Steps

Hit the low-lying fruit:

• get enough, high quality, sleep
• drink 8 cups (or more) of water per day
• eat 25 grams of protein and a source of good fats at each meal

Track your cravings for a few days to spot patterns.

Experiment with protein-rich meals to stabilize blood sugar.

Exercise does more than just strengthen your body—it also triggers the release of what scientists call "hope molecules." Regular movement, especially strength training, jogging, or vigorous walking, helps flood your system with mood-boosting compounds. In a world where stress and uncertainty can feel overwhelming, movement is one of the simplest ways to boost hope and resilience.

If you've found yourself thinking, "I'm gonna do that differently with the next puppy," or "Next time I'll do this perfectly," you're not alone. Join me, Kim, and Erin for a discussion on what they prioritize with future sports dogs, why there's always something they'd do differently "next time," and how they're tackling things right now.