4 Simple Rules to follow

Posted: January 13, 2014 in General Fitness

1. Never miss more than 3 days in a row of exercise.
2. Exercise at least 3 days a week.
3. Never miss a Monday.
4. Never give up!



Catch that Horse!!

Posted: December 30, 2013 in General Fitness

We all have fallen off the “horse” at one time or another.  And it doesnt even really have to be about your fitness life. It’s whatever you think or might have done in the past that has made YOU or YOUR life better. The horse I fell from recently was writing on this blog. Even though yes, I was learning alot about fitness and how I can use this info with my everyday clients, I was actually learning more about myself. Putting my thoughts and views out there was a love hate feeling. But in the end the love part always felt better than the hate. As it usually does. And that’s why Im putting the effort to get back onto the writing “horse”.

If it is the fitness horse you fell from dont even worry about. That horse is an easy one to catch. You just need to find a little time for yourself and make an effort to take care of yourself. Exercise only takes up 4% of your entire day! As a wise girl once told me “Not all who wonder are lost.” Theres always a way back.

It comes down to doing things that make you a better person. Whether its making healthier choices, exercising, helping others, writing, reading, learning something new, going to church, I could go on and on. Doing these things sometimes arent always going to be easy and will put yourself outside your comfort zone. But being uncomfortable sometimes is one of the best places for you to grow and learn something new about yourself. Its a great feeling and all you have to do is try. The good news is whatever horse you might have fell from it will always be there waiting for you to let you back on. Whether its a Pony or a great big Klidsdale. Catch That Horse!


The Not So “Diet” Soda

Posted: April 15, 2013 in Healthy Choices
Tags: , , ,

The other day I was approached by a woman at my gym where I train at.  I was teaching an abs class when she came up to me asking about my hours and how she could sign up for one of my classes.   No problem, nothing unusual, except while talking to her I couldn’t help notice her red coozie she was holding with a nice big straw coming out from the top.  Couldn’t really see what it was so I asked, “whats that you’re drinking?”.  She replied, “Oh its my diet soda.”  “I’m really trying to cut back on my calories so I like to drink this while I workout, it gives me energy.”  “sigh”………There were so many things I wanted to say at that moment, but I was still in the middle of a class. So I grinned and just told her to please talk to me before she leaves.  Needless to say she left before I could talk to her.

Now I know most of you would never do this…right!? 🙂   (I am still shaking my head about it.)    But I do think most people are a bit misinformed when it comes to these zero calorie, zero sugar soft drinks.  So here is a list of 5 long-term health effects that drinking diet soda has on you and your body.

diet sodas

The main one I want you to pay attention to is the ingredient Aspartame. Doing research around the web I’ve found plenty of websites relating this sweetener to so many terrible health risk,including cancer. Whether they are all true or not is unclear, but why risk it? Just something to think about when you reach for that second or third glass of Diet Soda.

I do want to say though, switching from regular soda to diet will help you lose weight short-term. Cutting 150 calories (if you only drink one a day) and the extra sugar from your diet will drop the scale down a bit. But its the long-term effects of Diet sodas that you at least need to be aware of.

Everything in moderation is the key. Drink more water and have a great week! 🙂

No time to make it to the gym this weekend? No Problem.  Put some music on in the house, grab some water and let’s get to work!

For this weeks workout we will be focusing on the legs.

You will be doing the same type of circuit training  we did the last week.  Each exercise will be for 45 seconds, and for the best results try to do  3 rounds as quick as you can.

I did have some readers tell me it was hard for them to keep track of time while they did this last week.  So instead of switching every 45 seconds you can just  do 30 reps of each exercise.  This might actually be a little harder because to move on to the next exercise you will have to finish all 30. If you can, still try to have a running clock going so you can compete against yourself.  Alright, let’s get to work!

Just to warm up, you will start off with  30 jumping jacks to get your heart pumping.   Then on to the workout.  Here are the 5…

Walking Lunges or Stationary Lunges:http://www.5bestexercises.com/wp-content/uploads/2012/08/walking-lunge.jpg

2. Prisoner Squats:http://www.womenshealthmag.com/files/transform11/assets/bob-harper-04.jpg  

3.  Leg Lifts:http://www.womenshealthmag.com/files/images/bootcamp-leg-lifts.jpg


5. Scissor Kicks:http://ultimate-abdominal-exercises.com/flash/flutter-kicks.gif

Do your best to make it through and try to finish as quick as you can.  Enjoy the weekend!



Everyone gets to a certain point in their life when they take a good look in the mirror and realize the person looking back is not who they think or want to see. So the first thought that comes to mind is “Where is the closest gym and what have I done?!” If that sounds like something you have thought or said you’re not alone and just realizing that means you’re on the right track. You see the thing is, we all know what it takes to head in the right direction and what steps are needed to get ourselves there. But just the thought of sweating, waking up early, missing our favorite t.v. shows or changing bad habits is exhausting and makes you have second thoughts. But I’m here to tell you that it is ALL worth it and then some! (Especially since that wonderful invention of TiVo) 🙂

The problem is we want everything right NOW (insert annoying Charlie and the Chocolate Factory Girl) and if we don’t see the results we think we deserve we give up and go back to the old habits and go back feeling no better than where we started. You really have to give yourself a chance, it didn’t take you 3 months to get where you are today and unfortunately it’s not going to take you 3 months to get where you want to be. Yes, you can go on a quick fix diet or take every fat burner in the books but those results are only temporary. But the feeling and results you get after exercise and a great workout is unmatched and will continue with you the rest of your life. It’s a sense of accomplishment you can’t get through any magic pill or shake. And that feeling is what you need to remember to keep you coming back over and over. You should leave the gym with a smile on your face and your head high (along with some sweat of course) after what you just did, because the average person doesn’t feel like you do at that moment.

One of the main things I tell my clients is try not to live and die by the scale. Do yourself and me a favor and try to weigh yourself only once a week in the morning. I know how tempting it is to step on the scale every 15 minutes “just to check” but once you focus on how you feel on the inside and stop worrying about numbers, everything else WILL fall into place, but you have to give it time. It’s going to be very frustrating at times if you keep worrying what the scale is telling you and you will drive yourself and if you have a trainer crazy. (No one in particular) 🙂

If you ever have doubts whether or not you should keep going, try and remember that initial thought you had when you first realized you wanted to change and feed off that, and don’t EVER look back. There are SOOOOO many other reasons to exercise other than weight loss(which I will be going over at another time) and once you notice them and realize this, everything else will click. Just Keep Going!

Keep Fighting The Good Fight and have a great week! 🙂


Eat Less Salt

This question comes from my sister Megan who is currently pregnant and asked me if I think she might be getting too much sodium in her diet, and is it a bad thing. Well, Megan great question, glad you asked.

Too start off you need to know that sodium, a.k.a salt, is very important to your health and you need it to carry out normal body functions. But just like most things, too much of it can be a bad thing. The recommended intake a day is no more than 2,400 milligrams(mg), but even that’s a bit much. To keep things on the safe side, especially if you have high blood pressure, you should try to keep your intake around 1,500 mg.

While you’re pregnant though (Megan) it is recommended to have a little more sodium in your diet to maintain fluid levels. So the swelling is most likely not from too much sodium, just a part of the process to make me an uncle. 🙂 Just drink a little extra water and keep an eye on your salt intake, as good as those foods might taste to you right now. One good rule of thumb is to try and keep your sodium intake per meal at or around 400 mg.

Let’s make one thing clear, sodium does not make you fat. What it will do is make your body retain extra water and, in result, have the scale read a bit higher than usual. More importantly though having too much sodium in your diet is most known for causing high blood pressure, which can lead to plenty of other unwanted health risk. If you think that you might be getting to much sodium, drink plenty of water to help your body release some of the water it might be holding on to (sounds funny I know, but it works). Remember, always check serving sizes. Just because they stuff everything into one package doesn’t mean it only counts as one serving.

Do your best to try and read more lables of the foods you are eating and be careful eating too many of those frozen dinners that claim to be “Lean” or a “Healthy Choice”. Most of those frozen dinners come very close to your recommended daily intake and will put you way over your limit.

Click on the picture below and see if you might be maybe eating too much salt.


Just by knowing some of this info you can easily lower you salt intake and be healthier for it.

Live the Salt Life at the beach and not in the kitchen. 🙂

So let’s get down to business, now that we have the basics down…right? 🙂

Today I’m going to give you a great time-saving workout that you can do in the comfort of your home and  will keep your heart rate up and keep you burning calories and fat though-out the day!

Below are  5 different exercises that you will do 3 rounds of.  You will be doing each exercise for only 45 seconds.  Moving to the next one as quick as possible with as little rest in between as you can.  The goal is to time how long it takes you to finish all 3 rounds as fast as possible.  Do this workout at home once or twice a week and keep trying to beat your time.  It doesn’t matter if it takes you 3 hours to finish at first (as long as it doesn’t take you 3 days) :).  Just do the best you can and create your starting point and see yourself get better and fitter!

So here are the 5 exercises:  Click the links if you are unsure how to do the exercise.  Not the most detailed but should give you an idea.

1. Jumping Jacks :http://bodybuilding.wikia.com/wiki/File:Jumping_Jack.gif

2. Jump Squats or Body weight squats (No Jumping):http://www.increaseverticaljumpHQ.com/wp-content/uploads/2013/02/bootcamp-jump-squat.jpg

3. Mountain Climbers:http://www.enlightenedtable.com/wp-content/uploads/2011/05/mountain-climber1.jpg

4.  Planks:http://www.womenshealthmag.com/files/images/0907-plank.jpg

5.  Bicycle Crunches:http://101exercises.com/wp-content/uploads/2011/09/Bicycle_Crunch.jpg

                                             This is what you may look like after you finish 🙂


Looks like fun right!?  Give it a shot and see how you do.   Feel free to  post your times!

Enjoy the Day!