Follow by Email

Friday, November 30, 2012

Diet Matters

You can do so much harm or so much good with diet alone. It takes both diet and exercise to keep you healthy and fit, but your goals will be so much harder to reach without the proper diet.

In desperate attempts to be super skinny, we starve ourselves. Or we start a hardcore exercise program to try to get toned and shed pounds. We take extreme and unhealthy measures, expecting extreme results, only to be disappointed over and over again.

I don't like fad "diets". "Diets have endings. There's a difference between "being on a diet" and "having a diet". That roller coaster ride you continue to stay on with your weight will never stop until you learn that diet matters. It matters when you have 30 pounds to lose and it still matters when you are at your goal weight.

I'm not telling you something you don't already know, but don't you get sick of feeling run down, sluggish, fatigued, unhealthy, tired of starting all over again, and disgusted with your weight all because of poor diet choices? All because you went on the latest fad diet and dropped those unwanted pounds then went back to your old ways?

You can't have success in getting fit and staying fit, without changing how you eat permanently. Shop on the outside aisles of the grocery store. Stop buying foods that have all of the additives that are so unhealthy. Buy low fat and whole grains. Don't keep junk in the house. Make sure you eat when you're hungry and get plenty of fruits and vegetables and omega-3's. Stay away from sugary drinks and limit alcohol consumption. I know it's hard.

Tempting foods and the pressure to indulge is everywhere we go. It is hard to say no when your co-worker keeps waving donuts in front of your face saying "eat it, I brought it for you, it's your favorite kind". It's hard when you're exhausted from work and just want to bring home a pizza. It's hard when you didn't have a second to eat all day and find yourself starving and craving all of your favorite fatty foods. It's hard when the kids and spouse are gone for the night and you just want drive thru so you don't have to prepare food for one person. These are challenges we all face. And we are all so worn out from our busy lives that we don't always have the energy to stay strong. But these are the challenges we have to learn to control.

When you reach your goal and come off of your latest fad diet, it's so easy to give into the mindset of being able to do what you want because you are at your goal weight. This is a huge mistake. This is why the fad diets don't work. They don't teach you to eat the way you should whether you're fit or fat.

I encourage you to throw out the new book on how to lose 10 pounds in 10 days. Get rid of whatever pills, drops, shakes, shots, cookies, whatever you are on, and buy a food journal. Use a notebook if you have to. Know what you are eating and how much you are getting. Play with it until you find a balance that gives you the results you desire. Experiment with cooking healthy, natural foods different ways. Find ideas online and try them. Make it a permanent lifestyle diet that matters. Not a temporary fad diet that leaves you feeling frustrated and takes you right back to where you started.

Again, if I can be of any help, please email me. If any of you have testimonies of your journey and/or struggles that I can share, please email me. I would love to post them!!

Thursday, November 29, 2012

"Your mind will quit a thousand times......"

"Your mind will quit a thousand times before your body will."-Sarah Jorgenson, Pinterest pin.

How true is this?! I don't know what more I can add to this, other than I know this to be true.

When I set a fitness goal, my mind will give up a thousand times before my body will. Learning to be a runner, trying to drop weight, giving up a certain food or drink, training for a marathon, going on a long ride on my road bike..... It is very frustrating when you are halfway through a workout and your mind starts telling you to quit before you're done. Or even worse, your mind tells you to quit before you ever start.

It's so hard to learn how to ignore or overcome this issue. It happens to all of us. Sometimes there may even be a pity party involved. I have never regretted accomplishing a goal. Struggles and all that comes with it. But I regret EVERY time I quit. Knowing the regret will be there if I don't push through is something that motivates me.

You're body will hold you back sometimes and force you to rest. But don't ever let your mind keep you from accomplishing your goals. A lot of times we don't realize it's mental fatigue taking over. We mistake it for physical fatigue. Stay focused and push through the tough times. You will come out stronger in the end.

Wednesday, November 28, 2012

Have some fun!

Starting an exercise program can sometimes seem like a major chore. But you suck it up and make yourself do it. Half-heartedly, you go through the motions until you eventually burn out. To be successful in your exercise program, you need to keep it fun. Mix it up a little. When you tire of the elliptical, try switching to the row machine or the stair climber. If you hate the thought of using equipment at the gym for your cardio, find a Zumba or aerobics class. Try going for a run or hitting the hills for hill repeats to enjoy the fair weather days and soak up some vitamin D.

A lot of times, it's the monotony of the workout routine that holds you back. If you continue to go back to a program that you dread, the odds of success are not in your favor. Don't let burn out get you down. You can overcome it with change. If you learn to make your workouts fun, you have a far better chance of looking forward to it during the day, and even find yourself missing it on your rest days.

Find a workout buddy that has similar interests. Experiment with as many different forms of exercise as you can. Go the the park and play with your kids. Swing on the swing set, push the merry-go-round, cross the monkey bars, chase the dog.....just have fun and get your heart rate up.

When I start feeling burned out, I notice that if I take a few days to rest, I feel deprived of the exercise program and feel anxious to go back to it. Sometimes it's not the specific program that burns you out, but just a feeling of exhaustion and being run down. Learn to tell the difference.

If you need suggestions or help finding a successful program that you love, look forward to, and can have fun doing, feel free to reach out to me for guidance and ideas. Don't give up. There is a right fit for you. You just need to explore all of the possibilities. Figure out what you enjoy. I know you can find something that leaves you feeling great and improved and keeps your attention.

Just remember.....HAVE SOME FUN!!

Tuesday, November 27, 2012

Glorify God in your body

1 Corinthians 6:19-20 "Or do you not know your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body."

We are given only one earthly body to house our souls for all of the days we are given here on this earth. One body to get us around everyday. God took the time to carefully design every detail about you. He took great care and pleasure in his creation. Our bodies are really a gift. We rely on our bodies daily. We expect them to be there for us.

In 1Corinthians, God is telling us to glorify Him with our bodies. He provided us with foods that are from the earth, made by our creator, rich in nutrients, specifically designed for what we need to stay healthy. Yet we so often reach for the foods created by man. Foods that comfort us, as opposed to those that nourish us. Foods that satisfy our immediate wants. Our taste buds. Our emptiness. Our habits.

When you own a car, you have to give it the proper fuel if you want it to keep running. You keep it tuned up. Clean it inside and out on a regular basis. Do all of the necessary things to keep it going so that you can rely on it to get you around. You want to get as many good years as you can out of it. You take pride in it.

Why can't we put as much energy into caring for our bodies? They can't be replaced. Sure they can be treated and repaired through medicine and doctors, but they can never be replaced. So why not try to focus on fueling your body with the things that will keep it going strong for years to come? Fuel that will lengthen our days on earth and make us feel and function our best. Fuel that was designed specifically for that purpose. Fuel that protects the "temple of the Holy Spirit within you".....

Maybe if we can learn to live by these words, and focus on fueling our bodies instead of feeding our mouths or emotional needs, we can accomplish our best level of fitness. Maybe if we can learn that it's not about trying to fit into a size 2, or develop body builder muscle tone, we can have success in healthy living. And maybe if we can remember this verse daily, we can stop focusing so much on vain ambitions, and can truly "glorify God in our bodies".

Physical fitness and healthy choices are a daily struggle. We are faced with temptations that make it very hard to remember why we even have food. Memorize these words. Pray about what they mean to you and about where you're going wrong. Remember them in your daily choices, especially in times of temptation.

I don't believe that we are forbidden to indulge in special treats. But I do believe special treats should be occasionally enjoyed in moderation. We need to practice self control every day and say no a LOT more often!!

Again, my email is I pray that we can all encourage each other to glorify God in our bodies.

Monday, November 26, 2012

The Five Habits Cheat Sheet

This is based on a handout I got from ISSA (where I received my certification) that I really like, so I thought I would share.

The Five Habits Cheat Sheet

1. When did you last eat?
* If it's been longer than 2-4 hours, it's time to eat.
2. Where is the complete protein?
*Are you about to eat at least 1 serving (about the size of your palm, or 20-30g) of complete protein? If not, find some protein. (Women get 1 serving, men get 2 servings)
3. Where are the veggies?
*Are you about to get at least 2 servings of veggies? Prepare them anyway you like, but eat them with every meal or snack. (1 serving is about 1/2-1 cup and your target is 5-10 cups per day)
4. Where are the carbs?
*If you have fat to lose but haven't just worked out, put down the pasta, bread, rice, and other starchy carbs in favor of a double serving of fruits and veggies. If you have just worked out, a mix of carb sources is fine.
4. Where are your fats coming from?
*Today you need some fat from animal foods, from olive oil, from mixed nuts, and from flaxseeds/flaxseed oil. Spread them throughout the day, but make sure to add them in.

Don't let this stress you out. Clean eating is a hard habit to learn and takes time. My goal isn't to lay a guilt trip on anyone, but to make you think. I like this cheat sheet because it makes me pay attention to all of the things that I eat that I shouldn't be eating. It is unlikely that you will have a perfect diet, but by paying attention to the the 5 rules, we have a much better chance for success in weight loss and/or maintenance.

Saturday, November 24, 2012

Make sure you recharge

Rest is an important part of healthy living. We wake up to responsibilities day after day. Knowing vacation is coming up, or a three day weekend, or a holiday, helps keep us going.

My favorite vacations involve crashing in the sand at the beach for a few days. I don't care if I eat or see one new thing while I'm there. Just give me a beach towel and some water and I'm happy. I always come home feeling recharged and ready to go again.

We all have such busy lifestyles. It is so hard to take time to rest. My family has been working on slowing our lives down and it's amazing how much more rested we feel. But still you have to take time to decompress from the demands life puts on you daily.

I am bad about going hard until I crash and have to take a rest I wasn't planning on. Then I feel very frustrated because I'm down. So this is for me too! Pick a day each week to let yourself rest. Listen to your body when it tells you it's wiped out. Go easy on yourself when those days come. Something easier said than done for me.....

We expect a lot of ourselves and rest makes me feel like a lazy butt. I fail in this area. Bad! And I beat myself up when I DO have to rest. When I'm at the beach, I leave my responsibilities at home. So it's easier for me there. But I need to learn to work this into my regular routine. We all do.

Give yourself permission to take a break and recharge. Your mind and body will thank you for it and you will come out stronger and more motivated.

My email is and I would love to chat with you or help with your fitness goals! Feel free to email me.

Friday, November 23, 2012

What holds you back?

I'm sure the thought of needing to get into shape, needing to make a change, needing to lose weight, needing to get healthy, etc, nags at you daily. Chances are, you have work to do. Changes that need to be made. Areas that need more focus. Whether you have already committed to healthy living, or are telling yourself its time, the nagging voice inside your head never goes away.

Along with that nagging voice that tries to convince you of all the reasons you need to get and/or stay focused, there's that other nagging voice that tries to convince you otherwise. It is a daily battle. No matter where you are in your health and fitness journey, this is true for you.

It's time to pay attention to what keeps holding you back. If you look deep enough, it's most likely the lifelong commitment and fear of failure that is to blame. We talked the other day about excuses, but if you dig deep enough and be honest with yourself, I am sure you will find that this is what truly holds you back.

Take time to listen to those nagging voices. Pay attention to how lame some of your excuses can be and stop letting them control your choices. It's up to you to take charge and be your own fitness boss.

We all makes poor choices when it comes to our own well being. Temptations are everywhere. And it's ok to indulge sometimes. But do you make more bad choices than good? Tell yourself you plan on making a change, but today isn't the day? I believe that a realistic lifestyle is good balance. I believe we find success there.

Realize that we are all genetically different. What works for me, may not work for you. You need to find your OWN balance. Figure out what you know you can live and stick with. Ask yourself what holds you back and work on finding ways to overcome whatever it is. Good balance leaves you with good results and keeps you from constantly feeling deprived.

I wish you the best of luck in finding your balance and finding what holds you back. Be sure to pray for God's guidance and for strength. And as always...feel free to reach out to me if you have questions or need help. Email me at

Wednesday, November 21, 2012

Take it outside

I started running a few years ago and couldn't even run a mile. Now I love to run, and can run for hours. It's not the actual running that I love so much. It's the freedom I feel when I'm out there running that is so addicting. I don't have to think about the workout. I just run. I get lost in thought, lost in prayer, lost in miles, lost in the world around me, and enjoy the nature that God created. I can take the same route every day and it never looks the same way twice. Nothing improves my mood like taking my run outside.

Most of us don't have much time to devote to exercise. And maybe running is not your thing. It has been proven that interval training is very effective in keeping your metabolism working hard. Interval training is a great way to get and stay fit. It doesn't take a lot of time, it's cardio and strength training combined, you don't need to buy and store a ton of equipment to be able to do it, and the best part, for me, is that you can do it outside!!

Exercise doesn't have to keep you cooped up and confined. Yes, there are times when circumstances get in the way, but anytime you get the opportunity to....."take it outside!"

If I can help you with ideas for intervals, email me and I can give you some ideas that will not take much of your time, will start kicking you into shape, and won't require any equipment. My email is

Best of luck to you in your fitness goals!!

Tuesday, November 20, 2012


Yep, I said it.."excuses"..... This might hurt a little. Nobody wants to admit that we use small life challenges as excuses. Hey! I can, and have, used them all. "I'm too tired to cook or workout", "it just isn't easy for me", "I don't have time", "my gym clothes are dirty", "I have a blister", "I can't afford to buy healthy foods", "my kids are picky eaters", "I don't think I eat THAT bad", "I hate going to the gym because (insert excuse here)", "I've had kids".......I think you get the point.  Excuses are our way of giving ourselves permission to mess up without feeling guilty, or feeling like we have failed. We are human. We don't like to own our mistakes. We want to point blame anywhere but to ourselves. We want to keep putting off what we know we need to fix. It is so easy to get stuck in this cyle. Then the deeper you dig that hole, the more work you have to do to get yourself back out of it. Let's face it. You don't want to be in that hole, but the thought of trying to get out is just too much work. So you make excuses for staying in the hole. Or you start to climb out of the hole, but as soon as it gets tough, you're right back in it. Deeper than before. It is a vicious cycle. Eventually, you either get so deep in it that you CAN'T get out, own it and do the work it takes to get back up out of that hole. And as long as you never allow yourself to be excused will never end up back in that hole trying to dig your way out. Today I want you to resist the temptation to make excuses for yourself. And when tomorrow comes, I want you to do it all over again. Own the choices you make. Don't look back on them. Don't go down memory lane and dwell on all the "woulda, coulda, shoulda's". Just own them today. Pay attention to them today. You are responible for them. You need to get out of that hole, but it isn't going to happen tomorrow. Don't get distracted by tomorrow. Focus on today. Make new habits that require no excuses. You won't get it right 100% of the time, and that's ok. But by not making excuses for yourself, you won't want get it WRONG 100% of the time. Good luck to you!! If you need my help on a deeper level, contact me by email.

Monday, November 19, 2012

Bad habits

When I was writing my blog yesterday, I started thinking of this list of bad habits that I am guilty of, along with some that I've witnessed among others. Do any of these sound like you? Are there any habits listed here that you didn't even realize you have? Are there any that you could add to this list? Think about these and pay attention to your own habits and ask yourself what you can do to avoid these mistakes.

Using unhealthy snacks to satisfy hunger
Eating anything other than salad before your meal
Eating off of others plates
Having seconds
Eating things directly out of their packaging that isn't packaged in individual servings
Eating meals in front of the TV
Letting yourself go hungry
Grocery shopping on an empty stomach
Not digesting your food before you workout
Using ranch dressing, or other condiments, on EVERYTHING
Rewarding yourself with food
Believing that eating fast food saves time and/or money
Drinking calories
Eating when you're not hungry
Not keeping healthy snacks in the house
Ignoring portions and serving sizes
Skipping breakfast
Justifying bad choices
When "tasting" what you're cooking turns in to eating half a meal before you serve the meal

Sunday, November 18, 2012

Look beneath the surface

We spend a lot of time focusing on our surface. We try hard to stay clean, well groomed, and stylish. We pay attention to all of the cosmetic details and get frustrated on days when nothing seems to fit or look right on our bodies. Feeling desperate, we starve ourselves, resort to pills, plastic surgery, or whatever quick/easy fix we can find and afford. We look at temporary solutions. When we pay attention to our bodies as a whole, good things happen. We improve our mood, have more energy, confidence, and even reverse or improve health issues. It's a process and a lifestyle that needs daily attention. Today I encourage you to look beneath the surface and look for ways you can make changes and improve your choices. Make time for exercise and focus more on portion control and healthy choices as a new normal for yourself. Start by giving up the bad habits that you can live without. Don't jump in with both feet and overwhelm yourself with drastic changes. Little by little you can make changes beneath your surface.
If any of my friends care to contact me, my email is
Follow me through google and share my blog with your friends.

Saturday, November 17, 2012


It's Saturday. It's very easy to get distracted from healthy habits on the weekend. You are not alone if your weekend is full of temptations and a little splurging. I love eating out and enjoying my favorite foods. Moderation is key. We all need a little cheat from time to time, but don't let splurging turn into choking down an entire pizza on your own. Treating yourself to some of your favorite foods, in moderation, will keep you from feeling deprived. When we begin to feel deprived, we are at risk of losing control. I believe that if you feel like you will never be allowed to eat another chocolate chip cookie, the temptation to pig out on them, given the opportunity, is significantly increased. Set yourself up for success, not failure. Have a great weekend, friends!!! And don't forget to get out and do something active!!!!

Friday, November 16, 2012

I have been working in my family's business most of my working life. We have been marketing Branson, Mo for 20+ years. I am a happily married mom with two great kids (10 and 13). I love running and spend a lot of time doing it. It is great therapy and my favorite way to spend time with God. I have always tried to stay healthy, but over the past few years I have become addicted to health and fitness. Earlier this year I decided to work toward becoming a certified personal trainer and accomplished that goal. Soon I will be removing myself from the family business and slowly getting my career going in helping people meet their fitness goals and improve their quality of life. This blog is not about me, but I just wanted to share a few things about myself, how I got here, and where I plan on going from here. I believe that the fitness industry makes it overwhelming and difficult for the average person to accomplish their fitness goals. Information overload and all of the latest over priced "must haves" distract us from the basics. As a woman that knows my way around a gym, I never go to one. There are at home workout DVD's out there that are a great tool, but some of us can't afford the newest workout DVD, and/or need a little bit more motivation and personal attention. Or we finish the 30, 60, 90 day workout and then go "now what?". That's where I come in. It doesnt have to cost a lot of money to get what you need to meet and maintain your goals. I plan on providing motivation through this blog, along with some suggested workout and nutrition ideas. And for those that need more 1 on 1 attention, I will be available to help you as well. Maybe you just need a push.....or a plan....or help finding something you enjoy..... The key to successful fitness is dedication and hard work, but if you hate every minute of your workout regimine, or are sick and tired of salads for every meal, you are not likely to stick to it. If that is you, I would love the opportunity to show you to the path that works for you and give you the tools to help you get and stay focused. Health and fitness is not going to come easily to anyone, but it doesn't have to be a chore that becomes a "have to". Fitness magazines, shows, DVD's, etc. can fill your head with impossible goals. You are looking at images of people that spend the majority of their day in a gym. If you set realisitic goals, goals that make you want to be a better you, not goals that make you want to become just like Jillian Michaels or Chris Powell, then you set goals that are reachable instead of goals that are overwhelming and impossible. You are your own person, don't try to be someone else. I look forward to seeing where this blog takes all of us and hope you will allow me to help you find your best self!! It's almost a new year with new beginnings. I am excited to see where we all are this time next year!!