Take steps to get steps…
How do people log over 10,000 steps a day??? Well, you have to take steps to get steps. This was my revelation last month when I joined a step challenge. For the entire month of September, I was supposed to log a minimum of 7,000 steps a day. My daily average was around 4,000 or…
September is self-improvement month…
Helloooooo!! Did you know that September has been deemed the most popular month for self-improvement? It is actually the perfect month to get some good habits started BEFORE we head into the holidays! Personally, I signed up for a step challenge for the entire month. We’re supposed to get a minimum of 7,000 steps per…
Supplements I take and why…
If you’re like me, you rely on supplements to fill the gaps in your nutrition and support your well-being. I originally did this by taking a daily multi-vitamin (GNC in 1990’s), which turned into a whole slew of pills (Advocare in 2000’s…anyone else?). Then I ditched all that when Shakeology (Beachbody circa 2012) was introduced…
It started with an afternoon tea…
With the recent Beachbody business changes, they discontinued a product that I drank every afternoon – Bevvy – which was a pomegranate tea. It was delicious and helped with curb cravings. With it being discontinued, I began my search for a replacement supplement. My search led me to find TRIM FIT by Beautiful Yū. OMG…
That once-in-a-lifetime vacation…
That once-in-a-lifetime vacation to Maui was the absolute perfect way to celebrate our 30th wedding anniversary. It’s a long flight, but well worth it! My first impression of Maui is that it is the most photogenic place I have ever been! You literally cannot take a bad pic – no fancy skills required. Every picture…
I took a step back…
I took a step back from my normal routine for a week. ✨ You know when people say “give yourself grace”? I think they really mean to give yourself some breathing room and rest! After 4 days of being over-scheduled with family obligations, my body was screaming. I had body aches, inflammation and a migraine…
Why I stopped intense workouts…
Why I stopped intense workouts in perimenopause—and feel better than ever. When my body started whispering, I didn’t listen.When it screamed? I had no choice. During perimenopause, our hormones shift—and so should our workouts. I traded high-intensity sessions for walks, yoga, and rest… and the result? More energy, less stress, and a body that finally feels in…
You might not want to hear this, but…
You might not want to hear this, but having a solid morning routine is the key to winning the day EVERY DAY. It sets the tone for productivity and positivity, giving you a head start before distractions set in. By dedicating time each morning to focus on your goals, whether it’s through exercise, meditation, or…
Just do it…
If you want to cook healthy meals at home during the week listen up! 1️⃣ You need to make a plan.2️⃣ Then you need to shop! And this part is crucial…➡️➡️ YOU NEED TO EXECUTE. Do what you said you were going to do. You took the time to make the plan and you spent…
Perspective is everything…
Perspective is everything! 🥇 Food is our first source of vitamins and medicine for our bodies. When you only give it chemicals and genetically modified foods, it freaks out and gets inflamed…which is the perfect setup for obesity, illness and disease. 👎🏻🚫🙅🏼♀️ Take care of your body! 🙌🏻 👌🏻Take time to feed yourself and your…
I made a decision…
CIRCA 2011…Our life was mainly frozen, pre-packaged foods and drive-thru cuisine. We ate A LOT of frozen pizzas, breaded chicken, Whataburger, Taco Bueno, etc. I knew it was all loaded with calories, sodium and chemicals, but we were merely surviving this busy world we live in. 👉🏻I made a decision to start cooking at home…
You’re doing great..
In case you need to hear this – you’re doing great! 👉🏻 You’re making good choices.👉🏻 You’re being consistent.👉🏻 You’re creating good habits. Keep it up!!✨✨ By doing this every day, it becomes a part of you. That means that on the harder days, you won’t have to think twice because it will just happen…
Routines are essential…
🔑🔑 Routines are the key to being consistent in your health and fitness. Do yourself a favor and work out some routines for yourself! To get you started, here’s my current morning routine for weekdays – I start at 5am: ✨ Put my workout clothes on as soon as I get up. ✨ Write in…
Time doesn’t magically appear…
📰 NEWSFLASH – Time doesn’t magically appear in your schedule. The world isn’t going to rearrange itself to accommodate your goals. 🤗 GOOD NEWS – You have the power to control your time, whether you believe it or not. Yes, we all have time-bound responsibilities….like a job, kid activities, appointments, etc. 🔑🔑 KEY POINT -…
Your sidekick for success is…
Ready to smash your goals but need a little kick?💥💥Look no further than an accountability squad! 🤯 With a team of like-minded go-getters, you can set targets and make sure you’re crushing them with the power of group motivation. This is especially helpful if you tend to put things off or need an extra push.…
It’s not about perfection…
A sustainable balanced lifestyle is one that promotes overall well-being while also not punishing yourself or taking anything to extreme. It involves making conscious decisions about what we eat, how we move our bodies, and the products we use…✨fairly consistently…✨most of the time. ❌ IT’S NOT ABOUT PERFECTION.❌ Eating a balanced diet that is rich…
A realistic approach…
Be realistic in your approach to habits. 💁🏼♀️ ❌❌ Don’t set yourself up for failure by overcommitting right out of the gate. Find your sweet spot where you are challenged, yet can realistically achieve those things. Then build on them as you incorporate the new habits into your life. ➡️ Remember, the most important factor…
Failing to Plan = Planning to Fail
FACT: Meal planning is an essential part of a healthy lifestyle. 😬 Without a plan, it’s easy to fall into the trap of grabbing fast food or unhealthy snacks on the go. 🫢 ⭐️ By taking the time to plan out meals for the week, you can ensure that you are getting the nutrients your…
Pro Tip…
PRO TIP: Schedule out your priorities. 🗓️ Sometimes you think you can fit in more than time actually allows. Don’t let your priorities fall victim to poor planning. 🫢 🤌🏻 TAKE CONTROL OF YOUR TIME 🤌🏻 When you write things down, you can visually see what actually fits into your schedule. Then you crush your…
Be careful…
We know it’s tempting to dive into fad diets or extreme workouts, but the real secret to fitness and nutrition glory is consistency! 💥💥 ➡️The idea is to build healthy habits that you can rock for the long haul. 🚫🚫No quick fixes here! 🙅🏼♀️🙅🏼♀️ By making small changes in your everyday routine and sticking to…
Crush the day…
Rise and shine, sleepyhead!💤💤 Hitting the snooze button is so yesterday. Want to crush the day with a smile and a spring in your step? Then it’s time to start a morning routine! 📸 Picture it: a refreshing glass of water, a quick stretch, a mini workout, maybe some meditation, and a yummy breakfast. This…
This changes everything…
It’s time to embrace a new mindset. Because let’s face it, quick fixes are sooo last year. Sustainable health is all about balance, not perfection. And we’re here to help you make it happen with realistic approaches to fitness, nutrition and that well-deserved cocktail. Let’s raise a glass to long-term wellness! Do you need…
2 Action Steps to a Healthier You…
1️⃣ Tie your shoes 2️⃣ Press play Quit the excuses, girlfriend! Tuck those laces in, hit play, and let’s get to business. Your path to a healthier self starts with just two tiny steps. (Well 3 if you want to tighten your ponytail! 👧🏼) As always, I’m rooting for you in your health and fitness…
The best thing I ever did for myself was…
I’ll tell you what, partnering with BODi was one of the best decisions I’ve made for myself and my health. 🏋️♀️🍎🍷 Helping others is the best way to help yourself. 💪🏽🍎🍷 As a coach, you’re not only keeping others accountable, but you’re also keeping yourself in check. Win-win, amirite? 🤜🏼🤛🏼 Oh…and the extra money isn’t…
I was today years old when…
Well, well, well! It seems like I’ve just had an eye-opening moment. 👀 🤷🏼♀️ I discovered that the more I move, the more energy I have! Amazing, isn’t it? 🤷🏼♀️ ✅ It’s all about finding the perfect balance between keeping active and nourishing our bodies with the right nutrition. Speaking of which, I’m a firm…
Spring Quote Phone Wallpaper
We’ve talked about spring cleaning of our rooms, bathrooms, pantries and outdoors, but what about a spring clean of your phone? The electronic most used and most likely closest to us at all times; does it get tidied up, reorganized or a fresh coat of paint, ever? Not literally, of course, but as you work…
Monthly Goals
Hey girlfriend! We are closing out another month of 2020 – can you believe it??!! That being said, have you thought about your goals for July? Take some time to think about the possibilities of the coming 31 days. Think about how awesome you will feel when you have accomplished the things on your list!…
Morning Routine
Hey girlfriend! This week has been absolutely crazy in my world! If you follow me on Instagram stories, you know I’ve been missing in action. Reason being, my schedule was completely uprooted. The week started off with the hub’s midnight medical rollercoaster (he’s fine now – but geesh!) PLUS I have been in the office…
I Have Heard This Time & Again…
I heard you. Are you wanting to work out during this shelter-at-home order but can’t hit the gym because it’s closed? Do you find it hard to get moving and stay consistent because you need accountability? I have heard this time and again from people in my community: “I need a gym, a personal trainer…
Why Things Haven’t Been Working Out For You
If things haven’t been working out for you in your attempt to lose a few pounds this year, I completely understand. You see, things were like this for me as well. Thinking that eating a Keto diet was the key to effortlessly losing weight, I dived right into it. I devoured all these articles and…
Surviving Self-quarantine
Want to know how to survive this period of self-quarantine? Let’s skip the fluff and go straight to the actionable quick tips that you can implement immediately. Quick Tip #1: Schedule a daily workoutTime is not an excuse right now, so use it to your advantage! Also, it is important to keep our minds and…
Before & After Photos
I was sorting through my photos and found a bunch of very crazy old photos showing very different stages of my health and fitness journey. They reminded me so much of everything I have gone through in the last few years. I just thought that I would share them with you! Gosh, this brings back so…
The Big Picture Roadmap
I know that some of you have been feeling overwhelmed about all the information available on living a healthy lifestyle these days. As a wellness coach, I have a tendency to get sucked down the rabbit hole with the nitty-gritty of all the fad diets and fitness routines too. From keto, low-carb and vegan -…
The ONE Thing That Made a Difference
Recently, I got tired of the weekly grind of meal planning. Trying to plan, shop and prep gets tiring after a while. It happens to the best of us, right?! Then, I had the opportunity to take a few “days off” from it because our schedule was jam-packed with events – and I went for…
Happy Vday (+ My Love Story)
Happy Valentine’s Day! Whether you’re swinging single, in a relationship, in a complicated relationship, engaged, or married, may you have a day filled with love and joy! In the spirit of Valentine’s Day, I thought I would share with you a little love story of mine. Here’s the story of how I met the love…
3 Toxic Myths You Believe About Cardio and Carbs
Today, let’s discuss the 3 toxic myths about cardio and carbs that all beginners MUST break away from in order to achieve a balanced lifestyle (…and lean abs of steel too!) Getting your mindset right is the #1 thing you have to conquer if you want to succeed with fitness and nutrition. As the popular…
I Saw This On Facebook…
Yes, it’s something really juicy… and also insanely relevant to your goal of meal-planning and portion-control! Check this screenshot out: I have censored the names! Interesting, right? I saw this on Facebook and immediately thought about publishing this blog post because there’s such a valuable teaching moment present right there! Wanting to lose weight doesn’t…
I have to address this.
There has been something that has been bothering me a lot, and I feel a very strong need to address it officially to my community. Here are some thoughts I have about fasting – both intermittent and extended periods. Just a few days ago, I read yet another post from a blogger I respected about…
The Reasons Why You Should Meal Plan
Hey girlfriend! Let us not beat around the bush — by now you would know that I am a meal strategist. I help people like you with getting a healthy, balanced meal on the table fast! Today, I will be sharing with you 3 reasons why you should meal plan for the week. More importantly,…
My 2020 Goals
Gosh, time flies. The year 2019 is over, and 2020 is here. Another year has come and gone! It’s the time of the year again for some much-needed reflection and introspection to set the right tone for the new year! I recently listened to a great podcast episode of THE CHALENE SHOW about goal setting.…
Don’t cry…
Do you know what NSV means?? It means “non-scale victory”. Yeah, it’s hard to get excited about those, when all you want is for the darn scale to move….DOWN! CAN YOU RELATE? I’ve been following a KETOGENIC DIET for over 5 weeks now. Do you know what that is? It’s high fat, low carb, moderate…
Do your shorts fit?
Who has pulled out their shorts from last summer only to find that they are too tight in the waist…and possibly other areas??? THIS GIRL!!! And it was not pretty. I had the normal session of yelling at myself, crying a little and being depressed all day. After my pity party was over, I decided…
Keepin’ it Real
“Clean Eating” seems to be a buzz word these days…Whole 30, Paleo, Wheat Belly, Shred…you’ve heard people talking, right? So what does it really mean?? How do I do it?? Why do I want to?? Each has their own variation of details, but the general concept behind it all is a thing called the “Real…
What is the 3-Day Refresh?
WHAT IS THE 3-DAY REFRESH®? CLICK HERE FOR DETAILS The 3-Day Refresh is a scientifically designed program that helps you fast-track your weight loss, kick-start healthy eating, and get a clean break from bad nutrition habits. 3-Day Refresh is a simple, straightforward program that will help cleanse your body and improve the way you feel—…
Yeah, I’m into fitness…
CIRCA 2011…Our life was mainly frozen, pre-packaged foods and drive-thru cuisine. We ate A LOT of frozen pizzas, breaded chicken, Whataburger, Taco Bueno, etc. I knew it was all loaded with calories, sodium and chemicals, but we were merely surviving this busy world we live in. I have always done workouts several days a week. …
Recovering Tortilla Chip Addict
So, my husband and I have been reading Wheat Belly Total Health per his doctor’s recommendation. This book discusses all things gluten, wheat, grains and how toxic they are to our bodies. This book is EYE-OPENING to say the least. We trust our government and food suppliers to make the best decisions for our families…WE…
Pizza and Beer are OKAY
My Goal: Lose 10 lbs. My Action: Eat an entire pizza, drink beer and sit on the couch all night My Goal: Pay cash for family Xmas presents My Action: Spend entire paycheck each week on shoes and makeup Do you see a problem with either of these?? LOL! This is what happens when we…
You Do You
Everybody tries to tell you the RIGHT way to lose weight and be healthy. They try to sell you the BEST products and services to facilitate your health. They say that they have the SECRET SAUCE for success, right?!?! Here’s the cold hard truth – everybody is different…every BODY is different. You know what the…
STEP 1 – JUST DO IT
blog – [blawg, blog] noun 1. a website containing a writer’s or group of writers’ own experiences, observations, opinions, etc., and often having images and links to other websites. ————– What is a blog? “a website containing a writer’s or group of writers’ own experiences, observations, opinions, etc., and often having images and links to other websites.”…
Cocktails 'n Fitness 