March 5, 2019
self love by

A goal is a dream with it’s work boots on

We have all kinds of goals that we want to accomplish in life. However, if you are not willing to do the work to get there, than it is simply a dream, a hope, or a wish. If you want to accomplish something that truly gets you excited when you think about it, then why do you sell yourself short at achieving it?

When it comes to weight loss and fitness, I see it time and time again. New clients contact me and they are so excited and are willing to do whatever you tell them to do to get to where they want to be. They don’t want to take it slow, they want to jump in 100% and guess what? That burning desire starts to fade because of two reasons 1) they wanted to change too much at one time 2) they got unmotivated to do the work.

Listen to me NOW… Motivating yourself to do the work it takes comes 100% from you. Don’t wait for that “something” to come over you and think that it is going to drive you 100 % of the way through your journey and DO NOT rely on others to keep you motivated. This is your responsibility. Motivation isn’t a onetime thing; it is something you decide on daily, sometimes even hourly.

You may love the feeling of exercise but I promise you no matter how much you love it, you will not be motivated to do it every day for the rest of your life. This is where you have to put your big boy or girl pants on and show up anyway. This is where you have to have enough self love for yourself to put your health first no matter what plans have changed that day. No matter what your work load is, the issues you have at home, the money issues, or the relationship issues, you have to show up for yourself anyway.

Nobody in this world can love you like you can. That self love and self respect is what is going to keep your self- promises, nobody else can do that for you. Stop letting yourself down and do what you set out to do. You won’t see changes every day, heck you may not see them every week BUT I promise you changes are happening. Please STOP giving up on yourself or making excuses. Too many people take their health for granted and it saddens me to my very core. You have been blessed with this body and a strong will (trust me we all have a very strong will to do what we want to do), and you are wasting it away.

I promise you if you do not start making the time for your health now, you will face a day where you wish you could go back and make different choices.

Start slow, it doesn’t have to be an hour of exercise, just start moving more. Look deep into yourself and ask yourself why making yourself a priority is so difficult for you to do? Are you depressed? Do you need to speak to someone? Why do you not think you are as important as everything and everyone else in your life? This may be where you need to start in order to make the changes needed in your health.

My mission is life is to encourage everyone to love themselves enough to take care of their health so that they can live the lives they deserve and want. Don’t take your health for granted, you are worth so much more..

My tough love speech,

Love Your Coach,



Breaking down the habits by

BHow are those New Years Goals going for you? Are you struggling to lose weight for that Spring Break event or planning early for that summer vacation at the beach? Now that the temperatures are starting to rise are you in full panic mode?

It doesn’t have to be complicated when it comes to losing weight. Sometimes, the media can make things…. Well let’s just say confusing.

You just need to focus on adapting a few healthier habits and balance out everything else. Remember we never want to diet… Life isn’t about deprivation or about being a certain size or number on the scale. A true healthy lifestyle is being able to enjoy your life and the foods you eat. Now, this means balance… Yes you can have that donut when you are in the mood for one BUT you shouldn’t be craving it every single day as this represents misbalance.

My goal is to get you to a healthy balance of craving the good stuff more often than the “not so good stuff”. You should want to move more than staying sedentary. You should want the green vegetables and healthy protein more often than you want the sugary desserts and high fat foods.

This is balance and this is what it truly means to live a healthy lifestyle. That should always be your end goal.  Balance is living, when you are not a slave to your workout or slave to your “diet”. Aint nobody got time for that.

Have you ever watched children at play or just being? They don’t sit around on their bums all day and then for one hour play hard, to just crash and sit the rest of the day. Do you know why that is?

Because our bodies are meant for movement.

We are not designed to sit for long periods of time and then schedule in an hour workout just to put a check mark next to it. We are meant to move throughout the day in all directions and yes get that workout in but don’t sit the other 11 hours of the day.

Add variety to your life, there is room for resistance training, interval training, long walks or hikes, and flexibility training. We need all elements in our life to have a balanced mind and body.

When it comes to nutrition, please don’t make this more difficult than it is. Yes, there are little tricks and rules here and there but if you are looking at losing a lot of weight then right now those little tips don’t need to be your focus. Your focus at this moment is simply adapting some different habits. Those little tips don’t count until you want to drop those last couple of pounds. We seem to get so caught up on every newest diet craze that we don’t actually start anything. 

When it comes to eating a balanced and healthy diet focus on these  rules.

  1. Eat your veggies. I know you have heard this many times before but veggies are your friends. By eating your vegetables you are not only eating enough fiber but you are avoiding the tempting foods due to hunger. Fiber fills us up and it provides lots of micronutrients that your body needs.
    • Focus on the rainbow. Try and add in a variety of colors from orange to green. Your plate should be a ray of colors and not everything all one color hue. Boring….
    • Aim for 7 servings a day. Yes 7 servings a day, if you really stop and think about it one serving is the size of a cupped hand. C’mon we can all get in 7 servings of goodness to ensure vibrant health. Right?
  2. Fruits- don’t avoid them. They provide different vitamins and micronutrients, but they do contain fructose (fruit sugar) so we want to try and eat them in the earlier part of the day and limit our servings to 2-3. The serving size is a little smaller than a cupped handful.
  3. Protein- our bodies need protein for survival. This vital macronutrient helps muscle repair from the breakdown that happens during your workouts. Protein can be found in chicken, pork, beef, eggs, fish, dairy, lentils, quinoa, and beans.  You can also use protein shakes for additional protein. Aim for half of  your body weight in grams.  So for instance a 150 lb person would eat 50-75 grams of protein a day divided among their 5-6 meals each day. *this is a good place to start
  4. Water, water, water-   I cannot preach water enough. It is vital to every organ in your body. You should always have water with you at all times. Chug down a glass of water first thing in the morning to flush out your system. Continue to drink up throughout the day. The minimum water intake is  64 oz of water a day and if you ask me that is still to low.
  5. Don’t stress over carbohydrates. Carbs get the most attention out of every macronutrient. While I agree the average person eats way too many carbohydrates each day, we still need them in our diet. Carbohydrates provide energy and if you truly think about your daily meals, when is the least time of day you need the extra energy and does that align with your carb filled meals? Hmmm. For most people, they are eating carbs with the dinner meals which is generally the last meal of the day and then they are sitting around until they go to bed. Since we are not utilizing those carbs for their purpose which is energy, they only have one other option….

Yep, they have to be stored as fat. Keep your carb intake earlier in the day and before and after your workouts and then still with healthy fats the remainder of the meals. Do you see how when it is broken down, things don’t seem too overwhelming?

Don’t freak yourself out about all the rules that you see on the internet or on television. Think about just incorporating healthier habits and you will be on your way to a healthier you and able to enjoy good health and have your cake too.


It is the beginning of the year when people get excited about making positive changes however, 60% of the time those changes are short lived.

I want different for you. I want you to achieve all the things that you want out of life but you can’t do it by sitting by and wishing for it. A wish is nothing short of a dream. What you want are goals with actionable steps.

What didn’t you achieve in 2018 that you still want in 2019? Write them down and put some emotion behind them. Why do you want these things in your life? What would be different if you achieved them? How would your life be better? How would you feel if you didn’t accomplish them?

Now what actions do you need to take to make them a reality? Do you need to reduce the amount of television that you watch? How about planning your meals out for the week? Going to bed earlier so you can get up earlier to get your workout in?

Let’s make this year the year with no excuses, instead let’s make it all about action. The choices that you make everyday should reflect the goals you want. If you want to be healthier but you are still eating most of your meals out of a bag, then those choices won’t get you to your goals. You must be responsible for what you eat, getting enough sleep, drinking enough water, working out, getting in movement daily, and talking to yourself positively.

No more wishing for things to happen for you…..

                                                                        Make them happen


Can you believe we are in December? Is anyone else wondering where 2018 went? It seems like I blinked and we’re already moving into a new year, boy, I don’t need time going by that fast.

I know this last month throws a lot at you but I still want you to focus on making it through without derailing too much from all those healthy habits you have worked on all year. This doesn’t mean you can’t enjoy some delicious Christmas goodies but I do want to help you devise a plan of action before you go all in.

Surviving the Holidays by Health & Fitness Blogger
Get moving

Here are my quick tips to help you this month

Tip # 1: Schedule your workouts. I know your busier than ever trying to make all the things happen but to be able to accomplish so much over the next 24 days you are going to need the energy. Exercise helps to reduce stress and anxiety, it helps keep our sugar cravings under control, and if you are anything like me, it makes you a little more pleasant to be around. It is important to keep a familiar routine when so much is going on around you. Let’s face it, everybody needs 30 minutes to an hour to take care of themselves no matter what time of year it is.


Tip # 2. Drink your water. When the temperatures dip down it makes us reach for the hot teas and an extra cup of Joe, which ultimately means we need even more water. Dehydration makes our skin drier, less performance in our workouts, less energy, and our bodies need the water for survival. The goal is half of your weight in ounces of water at a minimum (you need an extra 8 ounces             for every hour of exercise and every cup of coffee).


 Tip # 3. Get your Sleep. This is the one area we always try to skimp on to fit more “stuff” into our day. Wrong idea! It is flu season and when you get yourself run down, you lower your immune system making you more susceptible to all the illnesses that are going around. Sleep is when your body rejuvenates. We are overstimulated all day long by our jobs and having cell phones around the clock. The goal here is 7-8 hours each night just as you did the last 11 months. Sleep is when the magic of all your hard work gets to come to life.



Tip #4. Arm yourself with healthy snacks. How many times have you been held up longer than you had planned? Poor planning = drive thru’s and candy bars. Never leave home without healthy portable snacks. I always have a bag of protein powder, water bottle, and a snack bag of raw nuts with me. It doesn’t have to be fancy, just healthy. Have you ever gone on a long road trip and didn’t plan to stop for gas because you wouldn’t have time? That would be craziness, treat your body the same way- it needs refueling throughout the day.


Tip # 5. Practice Gratitude. Don’t let this time of year get you caught up in what you don’t have. Instead focus on 5 things every day that you are thankful for. It can’t be your family because that is a given, instead look for the little things like a great cup of coffee,  5 minutes of unplanned quite time to yourself, a great conversation with a friend, a beautiful sunrise. Look for the small things in your everyday and you will start appreciating all that you are blessed with.


Living a healthy lifestyle is year round and we can’t push it aside because we are too busy with other things. It is a full time commitment. Embrace the feeling you get from a good workout, or the stress release it provides, make those feelings something you look forward to so you don’t want to miss.  I hope you learned a tip or two to keep you on track this holiday season. I would love to hear how you have handled it all in the past.



The lies we tell ourselves, I will start tomorrow?

I know what you are doing; I have been there myself a million times. You get gung ho about starting a new fitness program or you decide you want to start eating healthy. You may even do great for a couple of days until your girlfriend calls and invites you out for dinner and some wine. The diet quickly goes out the window; but you tell yourself its okay because you will do better tomorrow.

Do You Have a Habit of Breaking Promises by
It’s just one cupcake, right?

Tomorrow arrives but the kids want pancakes and you love pancakes, a couple will be okay besides you will eat well at lunch. But you forgot that it is Lisa’s birthday at the office and they are catering in with pizza and of course there is going to be cake, so the cycle begins.

The Fitness Promise

Maybe, for you it is beginning a fitness routine and the same scenario above plays out. Your girlfriend invites you to dinner during your normal workout time so you skip it. When you get home, you are way too tired to get it in, besides you are too full from all the extra calories at dinner, you cannot work out on a full stomach, RIGHT!?

How many times have you done this vicious cycle where you make a promise to yourself that this is the time that you are going to get that body that you once had or always wanted ONLY to keep breaking the promises you made to yourself?

Would you keep inviting a friend to dinner if they kept canceling on you every time something “better” came along?  I don’t think I would be friends with that person for very long. It would make me feel like a loser if they cancelled our plans because something more interesting was going on.

What is a promise?

Just so we are clear, a promise, as defined by Webster Dictionary, is: “a declaration that one will do or refrain from doing something specified.

When we don’t keep a promise to someone, it communicates to that person that we don’t value him or her. We have chosen to put something else ahead of our commitment.

Did you read that part? I put it in bold for you? Breaking a promise, especially a promise to yourself is still a promise; it communicates to that person (you) that you don’t value yourself. We have to start keeping the promises we have set for ourselves to prove that we are worth the time and effort that it takes to be healthy. I have 5 simple steps to help you to NEVER break a self promise again.

These 5 simple steps are designed to help you start feeling better about yourself so that you start to value your worth. As I already mentioned to you, that you won’t take care of something that you don’t value and this is the first place we need to start.

Step 1: Start drinking water every single day. I want you to take your weight in pounds and divide it in half. The number you get is what I want you to drink in ounces every single day 365 days a year without excuses. For example if you weigh 150 lbs then you will need to drink 75 ounces a day (that’s just over 9 glasses of water a day). I know you probably think this is silly but it works. When your body is hydrated, you have more energy (remember when you said you didn’t work out because you felt worn out).  By giving your body the water it needs and desires it can perform the necessary daily functions it needs to do in order for you to feel good.

Step 2: Go to bed 30 minutes earlier than you do right now. Another reason we don’t feel like doing the things needed to take care of ourselves is because we are walking around sleep deprived. We try to fit a million things in a day (I didn’t say productive things but things). Realize you cannot do all the things in one day. You have 6 other days that you can work things into by making a list by priority in which your workouts should be at the top of the list.

Step 3: Move. Movement is life. Our bodies were never meant to sit for 8-10 hours a day. We sit at our desks, we sit during long commutes, we sit in meetings, we sit at the ball field, we sit and we sit and we sit. You need to get up and move, get in your workout every day. Get up every hour and just walk around and stretch. Not only will your body movement patters improve, you will have better mental focus, you will wake up without the caffeine, your body will be happier, and you will feel better overall and you will experience less tightness.

Have you ever flown on a plane and during the safety demonstration they tell you in case of an emergency put your oxygen mask on first and then your child’s. The reason for that is you cannot possibly help your children or anybody else for that matter, if you are incapable of doing so.

If you feel guilty setting aside time for yourself then think of the story of the flight safety demonstration.

Step 4: Feed your body well balanced meals. Think colorful meals loaded with lots of colorful fruits and vegetables. Our body and our skin needs the antioxidants and vitamins they provide. Have your choice of lean protein to help build your muscles, include some healthy fats in order to regulate your hormones, have a little complex carbs to provide energy you need for that scheduled workout. Don’t skip on meals, don’t starve your body, instead fuel it.

Step 5: Have gratitude. I didn’t do this one for a long time and then I realized I wasn’t living in the moment therefore, I wasn’t seeing all the beauty right in front of me. I am one that is always reaching for the next goal immediately after one is accomplished. When I started keeping a gratitude journal every night of 10 different things I was thankful for during that day, my life really changed. I saw my surroundings and I started to live in the here and now. If you can’t think of 10 things then start with just 5, but I promise you can think of 10. It can be anything from that fresh brew coffee in the morning, to the easy drive into work, or the great conversation you had with a friend.

Live in the moment so you can thrive in the next….