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!


Believe in yourself


Are you underestimating how strong you are or how far you can go with your fitness level. There are so many times I’ve increased weights or reps for my clients, they roll their eyes and complete the full set with no problem (ok maybe a little grimace towards the end).  They had no idea they could lift that much weight until they tried.  The best way to test your limits is to attempt them.  The worst that could happen is you fall short a few reps.  But the most important thing is you found your true strength.  I see so many that pick up weights that are “comfortable” and not challenging.  The only way you will change is if you challenge yourself.  You have to go to places you’ve never been, do things you’ve never done, and stay consistent.  So this week try and challenge yourself more and start to notice those changes you’ve been looking for!

Happy Monday!


Set it Up

So I did my meal prep video last night to help show all my clients how to properly get ready for your week.  Not only does this simplify things for you during the week but it gets you to your goal faster by keeping you compliant.  It is way to hard to change your habits with no attack plan.  If you are one that has been trying and trying to lose weight but fail due to lack of consistency, then you are missing the “prep phase”  of your daily routine.  It literally only took me about an hour and a half to create 10 pre-packaged lunches for my husband and I.  Now I know what I am eating and I have time for other things throughout my week.  Here is my daily breakdown:

Breakfast:  2 eggs, 1/2 cup greens, and a banana

Snack 1:  1/4 cup walnuts with dried fruit

Snack 2: Protein shake with frozen berries and 1 TBS Chia Seeds

Lunch:  4oz chicken, 1/2 cup brown rice, 1 cup veggies

Dinner:  This will vary throughout the week but typically it is some kind of protein and vegetable.

See my youtube channel for the video


Inspiration from the other side


Did you ever have a close friend or even an acquaintance have a complete life change for the better.  Did it inspire you in anyway to make some changes in your own life?  The power of testimonials is incredible and most of those that complete those changes have no idea how many people they have affected around them.  It takes so much energy and time to make habit changes that you may fail to notice those who are watching you.  I can’t tell you how many of my clients have inspired me to become a better trainer.  Those around me have certainly shaped my career and personal life as well.  Surround yourself with positive friends that are constantly trying to improve.  And on the flip side, just know that those around you may need to see your changes to have the strength to create their own.  Making things look possible is why people start in the first place.  There are so many individuals that tell me they are afraid of starting my boot camps because they don’t think they would be able to do it.  Once they see the other beginners in the class just simply doing what they can, they someone realize “Maybe I can do this.”  We all have to start somewhere and don’t get overwhelmed with how far the journey is.  Be that inspiration that others need, go ahead and make those personal changes to not only help yourself, but help a large number of spectators around you.  Now that is powerful!