Kick in the Pants Monday: A Softer Approach

Welcome to THAT DAY…..yes, Monday is upon us :) All you have to do to change your perspective is to change your mind. I think Monday’s have a bad rep because most people set the start date for things they dread on Mondays….food for thought.

Today’s post will cover a myriad of different subjects that can stand in the way of progress, but first…..

profile rolling

Let me take a selfie….

I got that out of my system and we can move on now :)

Normally Monday would be reserved for kicking your butt into gear and getting you (and me) refocused on the goal that may be close at hand, but today I want to start just a little different.

The question: Why am I so passionate?

I’m going to share something very private with you right now: I think about quitting 20+ times a day. I mean, sometimes it get really bad. Why am I so passionate about trying to get the word out about health? Why am I so rocked about YOU realizing your own potential? Why do I bury myself in research and what others may consider boring just so I can condense and share the information with you when it would be far easier to just keep it to myself and smile politely when people tell me they cannot reach their goals? WHY, oh why, do I consider it a privilege to share that diets truly do not work in any capacity? Well, I may just be crazy :) OR….it could be because when I was on my journey to lose over 100 pounds NOBODY ever came along beside me to help point the way, ever. I was like a blind woman trying to navigate the mine field of metabolism-destroying diets without so much as a guide dog to show me the way. And maybe, just maybe, I don’t want that for anybody who comes across this blog….Or the crazy thing, we may never know.

So, this is why I continue on, even when pushed against. People may not like what I have to say because they think what they are doing WILL work…this time (although if they’re still running to it, it has failed…cough, cough, Atkins), BUT I will press on because I believe LIVES can be spared with this information. And that, my friend, is why you should stick around.

What’s on the menu today?

  • A SERIOUS TIME WASTER that keeps you from reaching your goals.
  • Backing off to get further.

The #1 thing you need to stop RIGHT NOW in order to reach your goals:

Get. Off. FACEBOOK. NOOOOOOOOOO!!!!!!!!!! I’m not saying you have to delete your account, but put a limit on how often you check it. If it’s on your phone, consider taking it off. I lost you there didn’t I? COME BACK! Here’s the real deal with good old FB: it serves no real purpose and if somebody is having an emergency I would hope that they call 911 instead of posting to your wall. So, in the reality of that, checking FB to see who comments on what is sorta…..narcissistic of us. And if you’re just checking up on friends, that’s called stalking and it’s weird. For the minutes that turn to hours on FB during the course of a day, we actually could be working toward our goal. I had to realize this after taking a business course offered by the beautiful Chalene Johnson. She doesn’t hang out on FB and she’s a multi-millionaire……yeah, I’ll have what she’s having. So, I deleted it off my phone this weekend and felt quite free.

Social media such as Facebook and Instagram can also wreak havoc on our psyche. I know I can start comparing my garage lit selfie workout pics to those of super ripped physiques and immediately want to hit up Ben and Jerry’s. There are even medical diagnosis that revolve around the psychological disorders associated with FB (called Facebook depression). Some people are just better at making life look grand. Plus, both of these are great time suckers, even for those who use them as platforms (like me). We can all get lost on pretty pictures or social drama simply because it takes our minds off of what we are dealing with at the time. If I’m struggling with weight loss, I don’t feel so bad after reading about the current circumstances of others (flat tires, misbehaving kids, etc.). That alone is not healthy.

My personal goal is to check FB (oh Instagram… will be next) only once every 24-48 hours. Those whom I love know how to reach me :) AND I have a full website and email that is open 24/7. There is no need to make a HUGE FB announcement (I hate those) as you needn’t cause more drama on the net…it has plenty. My challenge to you: try to go 12 hours without a single check, even when you’re bored. Turn the notifications to your phone OFF. Let your closest loved ones know where they can reach you in case of emergency ;)

“I think I have metabolic damage!” No you don’t.

Now, you may or may not know what metabolic damage is (my guess is you don’t know because it has NOT been accepted as a diagnosis) so I’ll give you the shorthand. Metabolic damage is the term given to those who have literally dieted themselves out of a metabolism. The few people who have actually suffered from this are extreme fitness competitors (who rely on various crash diets and crazy dry outs to be stage ready) and extreme athletes. Metabolic damage DOES involve a complete stall in fat loss, but there is more to it. It encompasses a myriad of psychological, physical, and emotional issues as well. The stall in fat loss is usually accompanied by severe depression, trouble recovering from workouts, and possibly prolonged inflammation or even inflammatory diseases. I say all this to say this: if you aren’t losing fat and you aren’t an avid competitive athlete or competitor…you don’t have metabolic syndrome. You have the I-don’t-track-my-food-and-I-overestimate-my-calorie-burn-and-underestimate- my-caloric-intake-itis…it’s totally real and 95% of exercisers suffer from it. I might even work to start a support group.

I know what you’re thinking: “SMARTY pants…”, but then you’re totally wondering how to recovery from this dreaded disease and reach your goals! I can help with just a few steps.

  • Keep a BITE IT AND WRITE IT journal. If it goes in your mouth, WRITE IT DOWN.
  • Weight and measure your foods. Don’t guess. 1/4 cup of rice gets REALLY big when we’re not measuring.
  • EAT REAL FOODS. Omit processed foods for at least a week. Sometimes fat loss will stall due to the fact that we’re eating processed foods (even health foods can be processed).
  • Change up your workouts. If you’ve been going to the same gym class long enough to attend the instructors wedding AND baby shower…..then it’s time for a change.

The most counterintuitive thing for some: Backing off to go further.

My one-on-one clients are sometimes shocked at the way I do things. I’m NOT a television trainer. I’m a trainer that wants you to SUCCEED in all areas of life…not just in my gym. So, there are many times when we have to back off some training to get further. Overtraining (if you look that up, you’ll probably see my face) can destroy fat loss as well as your body in the long run. So, if you’re starting to hate your workouts (or moving at all), sleeping very restless, lacking in appetite, turning to comfort foods more and more, craving sweets even though you’re not hungry, sore all the time, etc. you may be experiencing overtraining.

NOTE: You must actually be working out to experience overtraining….just sayin.

If you find yourself in this category there are some things you can do to help yourself:

  • Check your nutrition and make sure your body is getting what it needs, i.e. whole foods
  • Make sure you’re allowing time for recovery. I’ve been a 2-a-day girl for YEARS and it has torn my body up.
  • Change your regimen. If you’re lifting weights all the time, try swimming, yoga, Pilates, etc. for a week to give the body an active rest.
  • If you’re a cardio junky or avid runner, take a little time off (and enlist some help) to figure out a good cross training regimen for YOU. Remember, cross training should ALWAYS make your chosen sport BETTER, not worse.
  • Take a little more time off if needed. You can take a month off and not gain a ton of weight…so long as you’re not crying to Ben and Jerry all the time.
  • Book a massage.
  • See a chiro about an adjustment.
  • Don’t neglect yearly physicals!
  • Foam roll: it fixes EVERYTHING :)

After a little time to heal, your body will reward you by performing better and busting through those plateaus.

Till next time,



Don’t forget!!!! Your ticket to freedom from diets and deprivation is coming! Check out the Fitness Haus and make sure you’re on the email list to get first shot at signing up for 2 free weeks.


Becoming a tea drinker, the LONG road to self acceptance, and staying inspired….the week in review

Hello Lovelies!

Last week seems to have flown by in the blink of an eye. My daughter finishes school (all we have left is math) tomorrow and my son will wrap up on Friday. I have spent the past 2 weeks thinking about schedules and what works best for the family as my schedule has the freedom to change during the Summer. During this time of year, I encourage everybody to look back at each week and recap what happened, what changed, and maybe even what we have all learned.

My new love of tea.


I have been a coffee drinker since I was a baby. It is part of who I am and a large part of what I enjoy. While coffee has its benefits, it isn’t always good to have it in excess. So, in order to facilitate a more relaxed demeanor (something I REALLY need), I have taken to drinking tea lately. My favorite is a steaming pot of chai tea. Now, I can’t tell you my life has drastically changed, but I do feel pretty good during the day! Maybe the English are onto something with tea breaks during the day…it seems to calm the nerves just right.

Self acceptance, where art thou?????

You may not know this, but I have struggles with self acceptance for…..oh, I guess a little over 36 years! As a matter of fact, I get jealous of voluptuous and curve-filled gals that strut around in swimsuits like it’s nothing…and I saw plenty of that this weekend! My husband and I spent this weekend in Galveston to celebrate our 16th wedding anniversary (thank you very much) and my self-acceptance was at an all-time low. I felt fluffy and sluggish and just not right in all the wrong ways. What does not help is that I was diagnosed with a cyst late last year and this particular cyst has decided to make itself a problem over the past couple of months. Seriously, my abdomen looks as though I could be expecting a small child to walk out in a few months! The appearance, along with my frustration due to the fact that I have a healthy lifestyle (we want that to exempt us…but it doesn’t), had me feeling less than spectacular all weekend.

The issue with self-acceptance is that it has to change with the ever-changing tide of our bodies and minds. You cannot expect your body to look the same every day. I mean, it’s over 70% water right? Have you watched bodies of water? They have an ebb and flow. The ocean is always moving and ever-changing. Even still bodies of water evaporate in the sun and refill during the rain. Our bodies cannot be expected to defy the laws of nature and therefore will not be the same every single day. The pictures that people put up where they always look ripped is because they took those pics on a “good” day (um, guilty!). So don’t compare the state of your body on any given day to that of anybody else. Learn to love the ebb and flow….and keep a wide variety of clothes in the closet ;)


So far, week 2 of #sharesomethininspiring has been wonderful, especially since I wasn’t feeling inspiring this past week. Inspiration can come from anywhere! So check out the hashtag #sharesomethinginspiring to get re-inspired to your very best self.

Keep living healthy, and remember…there’s a great big life out there! Go live it!


Things are changing :) Don’t fight it…

Hey fit peeps!

Spring and Summer give new flight to dreams and change is an inevitable and unavoidable exchange during this season. Contrary to popular opinion, change can be a very good thing if welcomed with an open mind.



We can find ourselves reluctant, but let’s remember a few things about change and your overall health:

  1. A change in diet (the daily foods you consume) can boost metabolism and result in greater fat loss, hence the weekly “cheat” meals so many competitors swear by (I live each day like a cheat meal, but info on that will come later).
  2. Changing your workout routine is imperative to keep the body from adapting and hitting the dreaded plateau.

So, you see? Two examples of how change can be crucial to reaching our goals.

In honor of an open mind to change, I have some HUGE news that is worth sharing with those that frequent this blog:

I am a blogger.

Um, well, duh…

I know it seems stupid to point out, but let me explain.

I have been in the fitness industry for over 10 years now. I have led boot camps, done countless personal training sessions, taught yoga in class and private forms, taught any and all group exercise formats, led nutrition education series and experimented in the kitchen for that long as well. I found something odd happening a couple of months ago: I became exhausted and less than thrilled with my profession. Blogs became a burden and sharing any information seemed completely and totally for nothing. I was inundated with emails daily that contained questions which had been addressed in years past on this very blog. I came to the realization that I am only 1 person (seriously, no team here) and I can only do so much.

Between training appointments, dealing with other people’s emotions and drama, seeking to lead a change in several cultures at once, and worrying about my own physique and what I had to prove….well, I lost myself. The best part of losing yourself is that it grants you a unique opportunity to not only find yourself, but discover the YOU  that you actually want to be. Over the past few months I would not have wanted to hang out with me.

So, I’ve been working on an exercise that has helped me re-discover what I am here for and how to turn that into what I do on a daily basis…without wanting to kill people :)

I began keeping lists (OH! I love lists!) related to what I love about what I do now, what I could possibly delegate, and what I need to send packing. The interesting thing I found was in the LOVE catagory:

  • Blogging: sharing my story and expertise with others in the hopes that they will find the inspiration to be the very best version of themselves. It is through this that I hope to empower others to share their uniqueness so that change in the way we think about ourselves and react to others becomes more organic and natural. Plus, I like words and trying to sound super smart :)
  • Workouts: let me make it clear though…I like workouts of ALL kinds and I tend to mix it up frequently. I want to share workouts with others to inspire them to move their bodies and discover the fun in fitness. I do NOT, however, enjoy workouts that require me to constantly obsess about my anatomy and how it looks. I mean, at the end of the day, it’s only my hubby and myself that see this in all its glory…who cares what everybody else thinks?
  • FOOD! Oh, I love the kitchen cooking and totally pretending that I am from Italy (I’m actually Irish/German, but whatever). I like to experiment with food, maybe make it a little healthier, and cook for the love of those who put up with me. THEN, I like to share what I have learned.

Now, my family is far above these 2, but I don’t keep a blog on them (my son would kill me). What I found MOST interesting is that the things I LOVE the MOST were not really getting done. Why? Because my vision was clouded.

So, I am making some changes to this blog AND to my life that will help to streamline everything into a more blissful experience.

Need help getting your nutrition together? Thanks to my INCREDIBLY patient business partner, Fitness Haus will be launching this Summer and will offer you a brand new take on food. It will allow me to play more in the kitchen and share my experiences with you. You’ll get weekly meal plans (don’t worry! It’s not deprivation based. I want you to learn to love food again), recipes, grocery lists, fit tips and nutrition tips.

Want workouts that won’t break the bank OR your back? I have a dozen workout journal filled with workouts. I like what I do and have the opportunity to film short workouts for you so that you can begin to build your database of go-to exercises for any goal you set. ALL right here on this blog…and of course, the YouTube channel with the most informed and most patient subscribers. I’ll be keeping it real with real-time workouts, sweat and ZERO makeup…cause that’s how I roll.

I’ll be blogging here about new products and supplements, fun workouts that I’ll be trying out, news in health and fitness, and all the happenings in the #sweatpink community.

What about live classes and trainings?

I am keeping those to a minimum and beginning to shave some off of my bursting schedule. Bottom line: I’m no good to anybody if I’m trying to save everybody :)

From me to you, I appreciate that you have hung out with me and I promise the very best is yet to come….so stick around, you’ll be glad you did.


Seeing health and fitness in a whole new light

Moldova Day 7

OK, so I took a couple of days off :)

JUST FROM BLOGGING! Trust me, I’ve been working.

Sunday was spent in worship and service in the morning, then I had lunch with all my favorite girls and spent the afternoon with my trainee who is becoming more and more of a daughter to me. Then, my sweet boy Igor spent the evening hanging out and talking with us. It put me to bed a bit late, but was more than worth it.

Yesterday, we visited a village about 2 hours away. We were able to meet a young lady who had finished the rehabilitation program and is trying to make it on her own. She is living in part of a house and is blessed with heating during the cold months (it’s still cold here). She went to great lengths and made us some sweet bread and tea. Her children, 8 and 10 years old, were able to skip school (the influence I have!) and enjoy tea time with us…a very rare treat indeed.

In the villages, all the bathrooms are outside….as in, out houses. After a 2 hour drive, it was amazing how badly I did NOT need to use the bathroom once I saw them. What is heart breaking is the state of living. What is even more heart breaking is the fact that they showed more hospitality and joy then most of the people I know who enjoy indoor plumbing wherever they go…

So, what is making the trip hard now? Well, if I’m honest I will say social media. Why? I am living life with people in deplorable conditions. Girls who have been raped, beaten and horribly abused. Yet, when I look at the world where I was I read petty complaints that remind me how easily we all slip into our selfish bubbles. We may feel called to do something bigger, but most do not act on it.

In the first few days here, God put the whisper of a dream in my heart….it is so big that I dare not utter it aloud, but I do pray on it daily. My goal is to start seeking out those who are on a similar path, those who strive to be made uncomfortable for the calling they have received. To me, missions is just like my workout: if I do not strive to be uncomfortable, nothing will ever change…..

What have you been called to do? Better question: are you doing it?



Throwback Thursday! Let me tell you how I really feel……

I have a strong opinion about some things :) Especially the crossfit craziness…..

5 Moves to a Better Butt

Everyone wants a better butt, no buts about it! These five exercises will help you build a pro-level posterior.

Chady Dunmore

Dec 10, 2013                                                    

Let’s get one thing clear: It’s all about the bum. Sure, built biceps fill out a shirt and six-pack abs are the prize of every beachgoer, but the back is where it’s at. A bodacious booty is essential to a good physique and not just for stage-bound fitness contestants. Everyone seems to want a great bum. Photos of posteriors flood the Internet and are often the most viewed and “liked” body part on social media. There’s just something magical about a beautiful butt!

“How do you get your butt like that?” is the fitness question I hear the most. And before you say it, yes, genetics play a part. Just like a pretty smile or clear skin, there are people born with a genetic booty advantage, but that doesn’t mean it’s impossible to improve your glutes. Women often turn to cardio to “get a butt,” but the clear path to a better booty doesn’t go through the treadmill or the elliptical. Instead, start with weights.

National Nutrition Month Close: How to Get from A to Z

Hello Lovelies!

As we end the month of March (yes, END!) I wanted to share a few key point that will help in your journey.

Let’s recap just a little though…

THIS was me on January 13th of 2014.

Januray 13 2014

It’s not the worst shape those abs have ever been in, but I wasn’t doing too well internally and my nutrition focus had become quite distorted. Even the most learned of nutrition professionals can resort to lifelong habits…

So, here was my plan:

  1. I entered a contest online (hey, everybody’s watching then)
  2. I set upon research about tried and true nutrition…not diets
  3. I started logging foods like a mad fool….but always making sure I logged the time of day, how I felt before and after
  4. I changed my workouts several times to find what suited my body
  5. I focused on NUTRITION, not food

March 20 2014

This pic was taken February 13,2014

This was upon the implementation of HIIT training.

Now, HIIT seems to be confusing most people, so let’s get to it:

H- High

I- Intensity

I- Interval


Some people will try to sell you a magic HIIT formula, but that’s bogus. HIIT is a style of training. Here is what mine looks like (I use a Tabata timer, and I will save that for another post): I pick 5-10 exercises, depending on if I am focusing on certain body parts OR total body. I set my timer and hit it HARD from start to finish. HIIT in truly about intensity. That means I can cut my workout time down to 20-40 minutes and still see results.

Come March…I was losing my butt (everything I have back there is built, not blessed!). So…my eating style changed to accommodate some internal digestive issues (don’t judge, we all get them!) AND I switched my training up a bit…

rockin abs

This pic was taken March 23, 2014 I was pretty pleased with my abs since genetics will dictate those puppies don’t pop. When I tell you I work HARD for that, I’m not lying.

So what changed?

I gave Intermittent Fasting (the LIFESTYLE, not the diet…) a try. I’ll be going over this style just a bit in the Nutrition Boot Camp and will blog about in a couple of months.

I kept the HIIT workouts on 2-3 days per week, but added HEAVY, slow lifting  3-4 days per week (note: I usually workout 5-6 days per week).

Do I sweat as much lifting heavy weights only 4-6 times? Maybe not right off the bat, but THIS style has been proven to rebuild the metabolism by changing the hormones. Does it work? For me, it does :)

So, what do I suggest to YOU?

  1. Get to know YOUR body. Strop following what other people are doing…cause you totally know you just wrote down what I did. Stop that! Can you pick something to try? Yeah, give it a few weeks and see how you respond.
  2. Track your macronutrients. This is the pivotal point that will change EVERYTHING. How? I cover that…in the Nutrition Boot Camp!
  3. Be a little flexible. Be willing to make changes as needed.
  4. Get help. Whether it be nutrition or training, seek out a little extra help to get you there.
  5. Set your goals and be CLEAR. What do I mean? Well, I had to ask myself this question: “Do I want to be super lean OR really strong?” Is it impossible to be both? Not really, but you can’t train for both at the same exact time. Right now, I would like more muscle to my frame and I want to challenge my strength. Therefore, my eating and training will suit those demands.

Follow these guidelines to push you towards your goal and you’ll see results…maybe in just a couple of months :)




National Nutrition Month: Tough Love Tuesday…the real TRUTH

Tough Love Tuesday revisited!!!! Nutrition focus, thanks to National Nutrition Month :)

Need a little more help?

SIGN UP FOR NUTRITION BOOTCAMP! It starts April 7th and will run for 6 weeks in the comfort of your own home. Sign up HERE via email:


Motivation Monday! Fool Proof Ways to Get Back on Track

Hello Fit people!

February is nearly closed out and by now we have realized a few things right? First, that fad diet really doesn’t work. Second, maybe we were over-ambitious with our goals. Third, time really does fly by quickly :)

Don’t write off those health and fitness goals yet! You can still reach them with a little tweaking (not twerking) and some added motivation.

Here are my top tips for getting back on track:

  1. Find your inspiration…and make it good. If you’re waking up at 4 a.m. every morning just to hit the gym to your butt looks better, you’ll be amazed how quickly your butt starts to look “good enough”. Physical goals can take us off the couch, but we need more inspirational goals to keep us going. So, consider who or what you really are working for. Take an example: I work out to be healthy for my family. My kids can relax knowing that I take care of myself and my hubby can show off the rewards. They are way bigger than me and that is my inspiration.
  2. Think less about calories and more about nutrition. Anybody can drop weight by changing up their workout and moving more. You want to drop fat. Dropping fat isn’t a numbers game. Calorie counting is old school. Think in terms of nutrition to help get your food on track with your goals. For example, Oreo cookies may fall into my calories, but are they as good for me as a large mixed green salad? No. And all that excess sugar leads to lose skin…so choose your foods wisely.
  3. Reverse engineer those goals! I cannot stress this enough. You have to walk backwards from your overall goal and set small, attainable goals. For example, if you want to lose 50 pounds in 1 year, you need to know what that will take. So, that would mean losing a little over 4 pounds per month…which takes a little over 1 pound per week. A pound of fat is equal to 3500 calories. In order to lose that pound, you have to consistently burn that amount of calories. So what does it take? Consistent clean eating and moving at 6 days per week. Knowing what it takes to reach your goal is half the battle.
  4. Enlist a support team. Find a person that will NOT baby you! You feel a little dumpy so you don’t want to work out? You need a true friend who reminds you that working out has nothing to do with your “feelings”. Lean on them when you can’t kick your own butt. Expect them to be your realistic radar and not feed the flames of excuses that you try to come up with each week.
  5. Try something new. 2 months into the new year your body is ready for something different. That’s exactly why I don’t offer the same classes all the time…they become ineffective. Are you always kickboxing? Lift some weights. Yoga everyday? Try adding Pilates or barre work. If you run everyday, consider taking on some bodyweight strength training. Think outside the box to create a more functional body.

Your results are there for the taking, but you have to move towards them every day. Don’t give up now! There’s still work to do ;)



weight training abs

Happy Valentine’s Day

Well, it’s Friday people! It’s also Valentine’s Day and for some that causes great excitement while others seem to fight not to crawl back into bed and sleep through it :) No matter which end of the spectrum you fall into, this post is sure to brighten your Friday and get you ready for a great weekend.

As I sit here in my sick bed (yes, even those who try to be super human get sick), I can’t help but chuckle at the limited Valentine’s celebration in our home. I mean, my poor hubby is a little limited as far as gifts go: I’m allergic to flowers, I try not to keep candy in the house, and I truly do not appreciate extravagant gifts…I feel that money could be made far more useful in missions :) . So, he woke me this morning to see how I was feeling (not a sexy sight) and placed a small bag of chocolate covered goji berries at my bedside. I’m a lucky girl :)

These past few sick days have blessed me with time to think about the things that can hinder us from reaching our goals, be they in life or weight loss. So, as you move through your day consider these healthy habits of success driven people:

  1. It’s the overall picture. Don’t be too harsh on yourself for one misstep. Maybe you overindulged in the office candy jar, or perhaps you called in fake sick just to get a little respite from the office drama…Consider the 80/20 rule: stay on course 80% of the time and you will reach your goal. The other 20% is to compensate for the fact that we are all human.
  2. Don’t let your “feelings” dictate your actions. Much of life is based on our reaction to life. So, if we react based on feelings, which can change due to lack of sleep or feeling like you’ve been hit by a Mack truck, then we will find ourselves in a constant state of overreacting. Take a breath and count to 10 (or 100) before sending that harshly worded email, letting that biting remark slip, or even calling it quits on your workout.
  3. Celebrate the small things. Far too many of us think that we have nothing to celebrate until we’ve completely met every single goal we have set for ourselves. The big goals are great, but what about the small accomplishments along the way? Take a moment now to think about the small accomplishments you’ve had throughout this week. Maybe you made 3 workouts, or perhaps you stayed organized all week. Maybe you were able to eliminate some clutter in your life or resist a temptation you’ve been struggling with. We all have small accomplishments each week, so take a moment to be thankful for yours.

Well, I’m off to heal a little more (LOTS of green juice!) and I hope that you too will find healing in your Valentine’s Day.

With much love and many lunges,