The one rule that will rock your world

Make this one rule for yourself and see how much easier life will be

As much as I hate grocery shopping, it is just something I have to do.  Typically I purchase the same items each week with a little variation of fruits and veggies (I typically purchase what is in season).  The most important thing you can do to make your meal planning so incredibly easy is……………….. as soon you get home prep everything before you put them away.  Seriously!  This seems like lots of work, but it actually saves me loads of time during the week.  If I don’t do this, we end up wasting food because we didn’t have time to prep it during the week.  Another tip for food prep time is freeze any unused fruit from last week to throw into smoothies!  You’re welcome 😉

Education makes for better decisions

Do you know why you do the things you do everyday?  The things that we read and hear on a daily basis influence our decisions.  I was watching a movie the other day called “Forks over Knives” which I would highly recommend to EVERYONE to watch (it’s on Netflix).  My 11 year old son happened to be with me and was captivated by the research that was shown in this movie.  It was a documentary about two scientist discussing the evolution of the food industry, processed foods, and how it has affected the health of Americans leading to obesity, diabetes, and heart disease.  After the movie was over, my son turns to me and says, “I just want to eat all vegetables.”  He would never have said that just knowing that vegetables are “good for you.”  He actually spend some time and was educated on the affects that diet has on the body.   Not only does our American diet affect our health, but it is also destroying our environment.  Did you know that the dairy and meat industry produce more greenhouse gases than the entire transportation industry?  Our major focus is changing over to alternative fuel and recycling, when the major part of the problem comes from our over-consumption and cultivation of livestock.

“Agriculture and Livestock Remain Major Sources of Greenhouse Gas Emissions”

If you are looking to change the way you eat, try to focus on educating yourself through books or documentaries.  It will help you make more “educated” decisions.  After all, if you want to do your job better what do you do?  You take courses, get a degree, or read books to study.  Treat taking care of your body (and our environment) the same way.  Your mind is where it all starts.  Here are some good movies and books to check out:

Forks over knives (documentary)

The China Study (book)

Cowspiracy (documentary)

Roasted Chickpeas


These are one of the best snacks you can make and only 1/2 cup adds 6g of protein and 5g of fiber to your meal!  I added it to my salad today, so much better than croutons.

Roasted Chickpeas
1 can (drained) of chickpeas
Ground cumin
Ground turmeric
Himalayan sea salt
1 TBS Olive Oil

Mix all ingredients above together.  I didn’t measure out the seasonings (just sprinkled them on until covered) and you can use whatever flavors you like.  Roast in the oven at 350 for 45 minutes.



Life happens, and everyday is not a carbon copy of the last.   I’ve owned a fitness studio for over 9 years now and seen all kinds of people come and go.  There are some that are here everyday no matter what and others that sprinkle in every once in a while.  With those that are the most consistent, what is it that keeps them coming everyday?  Do they have less going on in their lives?  Absolutely not!  Now don’t get me wrong, tragedies happen which cause our lives to come to a halt and things get put on the back burner for a minute or two.  Those that are the most consistent make fitness a part of who they are.  These people have fitness as a habit so it gets worked into what ever they have going on.  Work, family, friends, and relationships all have an effect on our schedules EVERYDAY.  It’s up to you how you let it affect your routine.  Are you going to stop brushing your teeth because your child is sick?  I would venture to say that’s a no.  Why?  Because your teeth are important and you wouldn’t even think about skipping it because it is a habit.  What other habits do you have that won’t quit in times of uncertainty?  That answer is totally up to you.  Write out your priorities today and view them (and do them) on a regular basis until they become a part of who you are.  That’s when you will become one of those people who never quits.


It takes time!  You can’t change overnight!  We hear these phrases all the time when we are trying to make good decisions in our lives that will lead to a change in diet or exercise.  When does change occur?  It occurs when you make the decision IN A SPLIT SECOND to change.  YES!  It is just that simple, but we make things so complicated.  It is important that you know:

  1. how to change
  2. write a plan down
  3. execute it with determination

With my clients, the nutrition part is the hardest.  The first thing to concentrate on is buying the right foods to stay on your plan and making your week easy by meal prepping.  If I don’t meal prep, I WILL NOT….I repeat will NOT eat what I need to be eating.  Healthy food takes time to prepare.  Processed food and restaurant food is ready to go and therefore will end up being your go to if you are not prepared.  So if you are wondering where to start, this is where to start.  Pick a prep day (it only takes at most 2-3 hours) to get everything ready.  Make sure you have a plan to what you will be eating for each meal and write it down.  Once you get into a routine, it will become a habit.

So make that decision right now to change what you put in your body.  Don’t wait until it is too late and you have no choice.  Throughout the next 6 weeks I will be sharing recipes and tips on how to change those bad eating habits into healthy daily habits.  Make sure to follow my blog for these daily tips!