We live in a day where nutrition is hard and workouts are even harder.  Is all that necessary though?  Life is all about balance (which I preach all the time).  You can’t eat what you want and then punish yourself with exercise.  How will that leave you in 20 years?  Not in a healthy spot that’s for sure.  I was training one of my clients yesterday who just turns 79 today.  Sweetest woman!  We work on activities of daily living just to make daily living tasks easier for her.  Just things like bending over to pick things up, reaching in the cabinet to get a glass, and getting out of bed.  We take those things for granted when we are young and don’t realize what it will be like when we lack the strength to do those activities that are required just to survive everyday.  She was telling me about her past and how active she was.  Typically we think if we are active all our lives, those things will never be hard.  But she was very active when she was younger.  Then she said to me “I think I may have done a little too much.”   Activities that she really enjoyed, like golf were becoming hard on her joints and back.  THIS is why balance is so important.  It’s okay to do tough workouts a day or two a week, but I also take some days and do “light” workouts which I call “active recovery”.  It’s so important to listen to your body and not push beyond your limits on a constant basis.  After all we have only one body and when it’s worn out there’s only so much you can do to just to maintain a good quality of life.  So find that life balance and maintain that within limits.  Also, be sure to eat healthy so that you support your active lifestyle.  It can be a double edged sword if you are eating crap and then thinking that you can just work it off in the gym.  It doesn’t work like that and you will pay for that pattern later.  If you need help organizing a program to maintain this balance I’m always here to help!

Happy Friday!


Emotional Attachment

Did you ever wonder what is the secret to change?  Let’s face it, change is hard to do.  If you are trying to workout on a regular basis and you haven’t achieved that yet, change has not happened for you.  We all work and move with our emotions.  Our feelings make up our actions.  This is where your “why” comes into the equation.  Why do you want this change to happen?  Why do you want to be healthy?  There is always a why that moves you to join a gym, start exercising, and change your diet.  In order to create change and stick with it, you have to be emotionally connected to the importance of the change.  It has to be strong enough to drive you to get to the gym everyday.  Think about it, what you grab to eat all the time is driven by your mind.  It’s an emotional decision.  It’s how you feel at that moment.  One of the tricks of mastering your emotions is to slow down.  Your mind is so powerful.  When you have a goal, you have steps that you need to get there.  Those steps are compromised by your emotions.  For example, you’ve had a long day at work and your coworker makes you upset.  Your emotion says, just go home and rest.  You’ve had a tough day and the last thing you should do is spend more energy and go workout.  If you want to actually achieve your goal, successful people will slow down at that moment and talk themselves back into getting to the gym.  All it takes is stopping and talking to yourself.  Dig deep and say, what is my goal?  Why did I want to achieve that goal?  How will achieving that goal make me feel?  Just by doing this you will realize that if you make the right decision and stick with your goal you will be in a better state than if you skipped.  Think long term.  Don’t make decisions based on immediate gratification.  This is not what successful people do.

Who are you going to listen to?  Immediate gratitude or long term success?

Don’t waste your time

If you are a human, there are days, weeks, or even months where the unexpected happens and interrupts your routine.  What do you do when that happens?  Do you wait for an even time to restart (a Monday or the begining of the next month)?  This is a HUGE mistake when you are striving for a healthy lifestyle.  It puts the thought in your mind that your “normal” routine is to eat whatever you want and don’t workout if you don’t feel like it.  If you make it a priority you won’t wait for the next Monday.  You will get right back on as soon as possible.  Then your “normal” will become the healthy lifestyle you strive for.

~ Happy Friday



This past week was a very scary one for me and my family along with hundreds of thousands of Floridians.  Hurricane Irma made it’s way over to our state and caused major disruption in our lives.  Even though my husband prepared our house and the gym as much as he possibly can for a major hurricane, the fear of the unknown drove me to evacuate myself and the kids to GA until if was over.  Amazingly, Irma took a turn around our lucky town and the eye wall of the storm (strongest part of the hurricane) avoided us entirely.  Talk about the power of prayer!

When things like this happen, it puts so many parts of our lives in perspective.  What we do when survival mode kicks in determines our priorities.  There are 3 different types of people in life.

1. Those that take preparation when provided with the right tools who will do everything in their power to make the outcome the best as possible.

2. There are those who wait until the last minute and scramble to get things together, but most of the time fall short due to lost time.

3.  And there are those that will do nothing, sit back and risk everything and chose to just deal with the aftermath when it comes.

Which one are you?  Which one do you think will have the best outcome?  We can’t guarantee each will, but your chances are a lot greater with #1.  Are you doing something everyday to prepare your best future?  This can be applied to your finances and physical health. Don’t wait until it is too late and you are scrambling to save yourself.  Take action and know that every choice you make will lead to an outcome.  It’s up to you what outcome you want to have.

The diet for everyone..

Every time you turn on the TV you see a commercial about a new diet plan, new fun exercise program, or a new “natural” nutrition supplement guaranteed to help you lose weight.  How do you know which one is the right one for you?  After all, everyone of us is a different size, shape, and our bodies all function differently.  The bottom line is EAT REAL FOOD!  Whatever you consume, make sure it is real food.  Lot’s of vegetables, lean protein (whether animal or plant based).  The grab-and-go industry is destroying our bodies.  Fast food, processed food, excess sugar, unnecessary chemical consumption.  You name it, we eat it and it is turning into heart disease, cancer, and turning into a large number of other ailments decreasing our quality of life and even ending it too early.  When you look at food as fuel rather than “weight loss” products, you will think differently about what you put in your month.  You will be more successful at attempting a healthy lifestyle.  Don’t you want to feel better and be able to exercise without pain?  Your diet is just as important as regular exercise.  I challenge you from today on, make sure whatever you put in your body is real food.  No more boxed food, sugar, and chemicals from now on.  Your body will thank you!

Happy Monday!


What makes one change?

Did you ever think about where you will be in 10, 20, or even 30 years from now?  If you never changed one thing about your path would your future self be healthy and happy?  Most of us don’t even think about past this week.  We live in a world of self satisfaction.  Everything we decision we make is motivated or persuaded by desire.  What do we want at this moment?   What will make us happy right now?  Is this how we should live and make decisions?  Not if we want future health and happiness we can’t.  Some of our daily actions must have our future in mind.  It’s like saving money.  You wouldn’t spend every penny you have every day right?  Same thing is true with our daily routine.  Some things we need to get done now and some things we do everyday must be efforts towards our future self.  Start a savings account today if not already by eating right and taking care of your body.  Find that balance in life where you do things that make you happy today and in the future.  Don’t wait until it is too late.

Don’t let a setback take you down

We all experience times in our lives when our day does not go as planned.  We can either let them carry us away completely or take a detour and get back on track.  If you accept the fact that life is not perfect we can prevent them from discouraging us each time.  No one is perfect therefore there is no perfect routine.  I miss workout days, but overall my routine is pretty regular.  Instead of trying to be perfect, strive for progress and keep moving forward.

Happy Monday!


There are no seasons..

When you think about “starting” an exercise program, are you planning on quitting?  Do you start with the intentions there will be an end and you only have to be involved until you reach your desired result?  So many of us are focused on the weight loss and cosmetic side of fitness that we neglect to look at the whole picture.  Since High School I have always been active.  I always had the desire and mental attitude that I need to eat healthy in order to live a long disease free life.  It wasn’t something that I looked at as a quick challenge.  With my clients I try to lead by example.  Never have I taken more than a week off from my fitness program and I always eat what fuels my body.  Does that mean I never eat ice cream, cake, stuffing at thanksgiving or drink a pina colada?  Not exactly.  I do eat those things on occasion but it is definitely not part of my everyday routine.  I’ve never had a piece of cake and decided that my whole diet was a wreck and I’ll start again on Monday.  Anyone who leads a healthy lifestyle knows that if your day to day includes regular exercise and your nutrition consists of lean proteins, fruits, and veggies those treats do not affect you.  The time it is a problem is when it becomes what you do everyday.  With that all said, I have never taken more than a week off of my exercise regimen (because it makes me feel energized and strong) and I eat healthy all the time with the occasional treat.  When you do this, you become aware of what balanced is.  You don’t ever feel guilty when you treat yourself or miss a workout once in a while.  Because it doesn’t happen often enough to affect who you are.

So don’t think of this as a temporary fix or something that you cannot sustain.  This is why any nutrition plan or exercise routine must be realistic and fit into your day to day life.  Make it who you are and live the lifestyle.  Let it become who you are and when you focus on this, your body will follow.

Happy Thursday!


What to do when you just don’t want to do it….

We’ve all had those days where it can take any excuse and we are just neglecting that workout.  There are so many things that can get in the way but it is totally up to you if your goals are important enough.  Your body only responds to lifestyles.  If you look back at your daily routine and it does not reflect a “fit” lifestyle, don’t expect your body to feel or look the part.  I always say that you can tell how someone leads their life just by looking at them.  Do they eat right, do they exercise on a regular basis, what kind of workout do they do, are they runners, do they powerlift?  Typically you can tell, but they have to be a “regular” at their craft.  It has to be who they are.  Everyone has peaks and valleys in their lives but those who are consistent on a yearly (not only monthly) basis are the one’s that end up reaping the benefits.  30 day challenges are great to do, but don’t stop there.  Let that be a stepping stone to get you started on something that will last a lifetime.  Enjoy your workouts, enjoy your healthy food, and make it who you are.



It’s easy when you start….

Did you ever try to push a wagon up a hill?  The first thing you do is assess the hill.  As you start to push the wagon, you get it up about 3/4 of the way.  Right about that point you get stuck and you need to dig deep and find more muscle inside you to finish the job.  This reminds me of starting a new healthy lifestyle program.  The initial start only requires your immediate motivation level.  We are all so excited to start a program in the begining, but about 3/4 of the way in you feel like you need that extra push to keep moving forward.  This is where most of your energy needs to go.  You have to recognize it coming up and keep your mind focused so you don’t let go and fall back down the hill.  There will be peaks and valleys along the way of your journey and you have to just tackle each one and know that the hills wont get smaller, you will just get stronger.

Happy Thursday!