Monday Motivation

Most of us have so much more to do during the holiday season and unfortunately neglect our workouts.  This is a big mistake, due to all the extra calories and stress we have this time of year.  Even if you can only squeeze 30 minutes of physical activity per day, make sure to make it a priority to stick with your routine.  If you do, you’ll have a head start to those trying to undo the damage come January 1.

A big mistake lots of people make

When you think of losing weight or changing your body, what comes to mind?  Joining a gym and starting to exercise on a regular basis?  That’s what most of us think about, especially January 1st when the new years resolutions start.  What most don’t realize is that this doesn’t just happen those 3 hours you spend in the gym.  It has to travel outside the gym, into your home and your work life.  I have the opportunity to work with clients 3-4 days per week on average.  Those hours with me are great and they will get a good workout, but it is the other 165 hours they are without me are so much more important.  That’s a lot of time!  What do you do with the time that you are outside of the gym?  Are you eating healthy to support your workouts, are you sleeping 7-8 hours each night?  Do you stay active throughout the day in order to keep your metabolism high?  Are you drinking enough water?  There are so many things that you should be doing to help you reach your fitness goals.  It’s awesome that you come into the gym 3-4 days per week for your workouts but be aware and proactive about what you do the rest of the day.  Achieve that #fitlife status and live the lifestyle.  Let it become who you are and then you will start to see and feel your body make those changes.

A little observation…

I’ll admit it, I’m not the most organized person but this has been something I’ve been working on for the past year.  It was my new years resolution to utilize my agenda more and write things down.  My husband on the other hand is extremely organized and has helped me work on those challenges.  What does this take?  It takes discipline and repetition.  I used to take for granted the fact I could remember everything and not write things down, BUT when you are only taking care of yourself and have a billion less responsibilities it is much easier.  Now that I am a business owner and mom I have to write things down or my stress level is through the roof!

Throughout my career as a personal trainer I’ve noticed my clients who are more organized are those that are more successful with their fitness regimen.  Exercise is usually the thing that gets put on the back burner when situations arise.  We all have tons of things to do, but if we can organize our time properly we can fit exercise in and have plenty of time to finish our other tasks.

Life is all about balance and to achieve balance organization is a must especially for busy people.  So if you are trying to get your fitness finally on track, take a look at your daily organizational skills and break out that agenda.  This may be the key to your success in establishing a less stressful lifestyle.

Happy Sunday!



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!