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January 7th, 2014

Ring in the New Year!

Of course the New Year is a time to reflect on the past year and set new goals. Typically many goals are related to health and fitness. "I’m going to lose weight and get healthy this year" is a very common social media post we see around this time. We also tend to see a surge of gym members coming in January, but unfortunately that only lasts a few weeks. Throughout my years as a fitness professional I have spent time researching why many fitness goals are temporary for so many people, why we fall off, lose track, or just give up!  In my research and observations, I’ve discovered the 3 biggest reasons are time, money, and motivation.

1. Time

We all have the same number of hours each day and we have to learn to use our time wisely. With family, career, and many other obligations we seem to think we don't have time to exercise. It is important that we make fitness a priority over other activities. It needs to be scheduled in your agenda every single day just as you would make time to shower, cook dinner, etc. Research shows you can get an intense workout in 30 minutes or less!  In fact there are several home workout programs that are fun and provide results in as little as 30 minutes a day such as T25 or P90X3. It is up to you to find the 30 minutes. Create time by waking up 30min earlier or going to bed a little later. People often ask when the best time of day is to workout. There's no research that shows what time of day is best. Learn what works best for your body. We all have 168 hours in a week – it shouldn't be too hard to find 4 hours in there if you look for it!

2. Money

If you can't afford a gym membership, you can easily find a cheaper way to workout at home. Whether it is a DVD program that you can use over and over, or working out with a friend by going for a run, you can find ways to stay active without spending monthly fees. You can even find workout ideas on Google, YouTube, and Instagram. It is important to remember that exercise can help you save money in the long run. Preventative care with exercise can help avoid costly medication, obtain lower insurance premiums, and even groceries can be cheaper when you learn how to shop the healthy way. 

3. Motivation

This is the difficult part for most of us. Research shows that if you can do something repeatedly for 21 days it becomes a habit. But sometimes we lose motivation in less than 3 weeks.  In order to overcome this, we need to find out what motivated us to start a fitness program in the first place. What is your WHY; your reason for working out and improving your health? Write it down and post it someplace visible to remind you daily.

A workout should be fun, not punishment. Therefore it is important to find an activity that you love doing. For me, I discovered Turbo Kick and it became my soulmate workout. Your soulmate workout is THE workout that doesn’t feel like work, it’s fun and exciting and you look forward to it everyday! In order to find the workout you enjoy the most, you have to try various programs.  This takes time and effort! Go out and try a TurboFire workout, take a Zumba class, go for a run – keep trying new things until you find something that you love.

If you are struggling to stay motivated, find a workout buddy to hold you accountable and keep each other motivated. What’s great about having a workout partner is that when one person is having a bad day, the other is there to encourage. If you can’t find a workout partner you can find people on social media who motivate you. Find someone that motivates you on Facebook, Instagram or Twitter and follow him or her.  Look for someone that you can connect with and check their page regularly for daily boosts of motivation!

If you are at a loss of how or where to start, I have a number of sales going on right now that include everything you need to start the year on a healthy and active foot.  To see these deals visit my website at:

*Complete Packages are under the challenge pack tab!


August 1st, 2013
Be You

BE YOU Being happy doesn't happen for most of us naturally; it's something we have to work on. One thing that helps me is by being very careful about who I choose to surround myself with. Being a younger sister, a father's daughter, fitness instructor, member of a video team, and a single mom, I have gotten my fair share of being compared to others. I still do! In the past I used take it to heart or use it as motivation to be better. But as I grew personally and professionally I realized I was already happy with who I was. I stopped being angry at the people who would try to compare me to others and instead just responded with a smile. I hope that you too are confident with who you are from the way you look, act, love, and live.

People who try to be someone they are not come across as fake, and those you are working with or trying to connect with see through that. In order to best connect with others, just be true to who you are and what you stand for. You will get much farther ahead in life that way! Jump to top.


July 9th, 2013
One Word

What one word describes you best? It's so difficult to come up with, but here are some questions to help you think about it (from Keira's THE REAL YOU).

First of all, we need to make the commitment to be authentic. Nothing is more unattractive than when someone tries to be someone or something they aren't. People see through that, and it will make it difficult for you to connect or form relationships with others. People will like you for YOU, so remember that.

If you can't think of one or two words that best describe you, then make a list. Write out all the things that you do, love, and have a passion for. Write down things you would do even if you never got a paid a day in your life for it. Also make a list of your strengths. If you can't think of anything, ask someone close to, "What are 4 words you would use to describe me?". Be prepared for anything!

By doing these activities we start to build our brand. Our brand is a representation of who we are and what we can offer in terms of our business and relationships. So start building your brand!


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June 1st, 2013

What holds you back from doing something you have always wanted to do? It's your fear. And that fear is yours, not anyone else's.

Why and how does fear holds us back from achieving the results we want? We all fear something, someone, and it holds us back from achieving what we want in life.

Some of us are fear failure, so we decide to stop before we even start. Other fear judgment or failure to be accepted, so they choose to be anti-social and never discover how amazing friendships and love can be. Then there are some who claim that they are fearless but they rarely go beyond their comfort zones to reach their goals.

We need to take on the mentality of our children again. Think about when you were a were not afraid of anything! If you were to walk in my son's 4th grade classroom and ask what they wanted to be when they grew up, you would hear answers like "Space Cowboy" and "President of the universe", because children believe they can do anything. To move past this, we have to start by making the choice that we will no longer be afraid. And the best way to do that is through ACTION. Work on your fears every day, in the words of my favorite shoes....JUST DO IT! I guarantee it will get easier and become FUN!

Let me ask you a quick question, "How many times do you ever think of doing something that is really important to you, getting excited about it and then you hold yourself back?"


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May 17th, 2013
Allergy Shots!

When I look back on old pictures of my son, I could always tell exactly what time of year it was. He was always this kid whose has red puffy swollen eyes and the forced smile. That was because he was absolutely miserable from spring allergies. Brennan is allergic to everything; dust, trees, grass, animals, and his symptoms have always been severe. Typical medication routine was two adult dose Claritin, eyedrops, nasal spray, cream for his rash, and a breathing treatment every 3 to 4 hours. Allergy shots were always recommended, and after seeing three different allergists who all told me there's nothing more we can do to give him relief; I made the decision to start the shots in the fall of 2012.

He began getting two shots in each arm two times per week. The shots themselves took some getting used to. I don't know what kid enjoys going to the doctors office knowing they are about to get's stuck with a needle (or four!), but eventually it became a routine. You go to the office during shot hours, sign in, and within a few minutes are called back to get the shots. Then you have to wait 15 minutes after to ensure there is not some sort of a reaction. So here we are entering summer 2013 and I am so excited to say that Brennan has not had any medicine for his allergies since last spring! His symptoms are minor ones, a few sneezes when he wakes up in the morning and watery eyes when he plays outside but none of it bothers him. Hoping next spring is even better! So many of you inquired about my Facebook post in regards to his experience so I wanted to let you know how it has successfully worked for us. Whatever you decide for yourself or your loved one I hope you have success too!

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April 2nd, 2013
Focus T25 is Shaun T's newest workout being released this summer!

The concept began when Carl (Beachbody's CEO) would put in the Insanity workout and look at the timer....40 or 50minutes! Let's face it, we all want the most effective workout we can get in the shortest amount of time. Since research shows you can get a crazy intense workout and burn just as many calories by interval training in a short time frame, why not put together a shorter program that consists of fun moves that are high intensity? The concept of T25 began, and will be available in July! Being one of Beachbody's Elite coaches, 96 of us were given a copy of this workout and it is SO fun! Be prepared for some Insanity like moves (single arm burpees are my fave), along with some dancier type moves as well as new moves you haven't seen before.

Trust me when I say THIS WILL BE YOUR WORKOUT! Fun, easy to follow, awesome instruction, and literally 25min from start to finish. There is a modifier for each workout program and an extra 5min cool down stretch at the end. Totally do-able for all fitness levels and ages!

After doing this workout I truly believe there are NO EXCUSES for people who say they don't have time to workout. It's ONLY 25min & as you can see I'm toast! I woke up, put on a sports bra & shoes, made my son and egg and toast & let him play Club Penguin on the computer while I worked out. So get up earlier, stay up later, let your kids read a book next to you, or excuse yourself to another room for less than 30min so you can get your workout done! NO EXCUSES! Can't wait to be able to offer this program to you in July! If you would like to become part of my challenge group starting this summer, contact me by clicking HERE.

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March 19th, 2013
People that make it count

My son and I have been taking a local cardio boxing class which consists of 90 minutes of grueling bag hitting and boxing drills using hand mitts. We’ve attended the same class twice, both with similar instruction, music, and movements. But one class has made far more of a difference to my son than the other. The first class we took together had many of our local fitness friends and support group in Toledo. The second class we didn’t know many people and it was on a holiday, so the “regulars” did not attend. After the second class I asked my son which one he liked better and he said definitely the first. I too noticed a difference in my own workout when comparing the first class to the second. The first class my shirt was soaked and I was exhausted by the end. The second class, even though the workout was very similar, I didn’t leave as sweaty or with the endorphins flowing. So when comparing the two classes why did the first class make so much more of a difference for us? It was because of the people!

When you build a team of people who share the same passion and interests, you create a support network for yourself and other people. By creating a family in your classes, takes your workout to a whole new level and helps you stay committed to the program you are on. When we share the same likes and interests with others, we find that the commonalities draw us together and motivate us to continue thus providing bigger and better results.

Instructors....the very best thing you can do is take time to build that family in your classes. It takes planning, creativity, and lots of time! Stop spending so much time on nailing your choreography perfectly and invest more time in building a community in your classes. This can be done through group interaction, planning themes, making people laugh, and getting to know everyone in your classes. For over ten years I taught a Spin class on Friday mornings at 6am, and the people in that class were like family. No one ever missed and when they did everyone knew why. We celebrated birthdays, went to breakfast often, passed cards around when someone had a death in the family, and helped each other out. And in the process we stayed committed to improving our health and fitness, that's what it's all about!

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March 5th, 2013
Empathy or Sympathy

If you have been through something difficult and can empathize with another person, please use that gift to help others!

We learn two ways; through our own experiences and through other people’s experiences. We’ve all experienced the feeling of sympathy, but unless we have been through it, it is difficult to experience empathy.

Empathy and sympathy are often used interchangeably although they have two distinct meanings. To quote Wikipedia, “Empathy refers to the understanding and sharing of a specific emotional state with another person. Sympathy does not require the sharing of the same emotional state. Instead, sympathy is a concern for the well-being of another”.

Empathy can be such a strong emotion. When you know someone is experiencing something difficult and you have been in their shoes, the feeling of empathy is so strong. Today when I went for a jog to the cemetery where my father was buried, there was another burial service there. Although I did not know anyone there, I felt the need to remain in the back in case I could comfort a stranger. I am so glad I did.

The ability to help others who you can empathize with is a wonderful gift. Please use it as it is truly a wonderful learning experience!

This blog is not for sympathy, the point I'm trying to make is that everything can be a learning experience. So let's use all of the challenging stuff we've been through to help others!

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January 4th, 2013
How to find the right home workout program for you!

That’s a question that people ask themselves in order to begin their fitness journey. There are three important aspects to consider when determining the right exercise program for yourself:

1. Listen to your doctor: As always, before beginning any new exercise program, you want to consult with your physician. Schedule a physical to help determine any limitations you may have during exercise and listen to those recommendations. It’s also important to listen to your body. If you have previous experience with an exercise program, ask yourself which exercises did not feel good on your body. Remember to distinguish the difference between discomfort and pain. Although exercise can often feel uncomfortable, feeling physical pain during an exercise may be an indication that it’s not a good fit for your body. So if an exercise program you have done in the past caused you pain in your back or knees, then you may consider finding a different type of workout program.

2. Educate yourself: Research the various workout programs you see on TV, online, or through word of mouth. Educate yourself by learning what types of benefits different programs can offer. Choose a program based on your fitness. So for example, if your goal is to increase your cardiovascular endurance, then you would look for a program that offers that specific benefit. If you want to build muscular strength, you probably wouldn’t want to do a mind/body program. The only way you will know which program will be the best fit is by doing your research.

3. Find something fun: You have to find something that motivates you to do the workout every single day. Watch clips online, talk to other fitness friends, or ask myself or another fitness coach. Figure out what looks appealing and fun to you. If the exercise program isn’t fun, you won’t push play!

I would love to assist you with your fitness goals and help find the right for you!

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November 14th, 2012
Are you team Edward or team Jacob?

I've always been fascinated with vampires, except for the ENERGY VAMPIRES! You know them, they are those people around you who "suck" the life out of you with their drama and negativity. No room in this girl's life for those sorry! Learn how you can learn to deal with the energy vampires in your life!

Click here to learn how to deal with an energy vampire!

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September 27th, 2012
Awkward Turtle

I found out what that meant in college. It’s the mascot of an awkward moment! The actual sign is placing one hand over the other and waving your thumbs back and forth like your hands (the turtle) are swimming backward

What kind of awkward moments have you experienced in your life? And why more importantly did you feel it was awkward? Maybe this may trigger some experiences:

“Congratulations, when are you due?”

-Um, I’m not pregnant

“I love you”

-Thank you....

Sometimes, any conversations that also develop potential conflict can be awkward (or sometimes no conversation at all), and that’s typically because people have different opinions on the same subject. Conflict is one aspect of life we all face and need to learn to deal with. When conflict arises, acknowledge, appreciate, and let it go! Sometimes we respond to an awkward situation with avoidance or competition, when really we should focus on compromise or collaboration. Remember, we are all here to be better. We never stop learning. And we learn best through our own experiences and others.

Each time you don’t face an awkward situation or conversation it worsens. Don’t lose light of the goal…growth. Personal development. Being better.

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June 29th, 2012
Up For The Challenge?

Its amazing how much we learn from our children and from their experiences. My son has been taking karate for over 4 years, and will be testing for his black belt this fall. We both have learned so much through this process as I have spent countless hours watching (sometimes with my eyes closed!) and processing what he learned with him in the car ride home. The lessons he learns at karate are life experiences and can be relative to every day life.

Last week part of their test was to break a board. Brennan had to break it doing a jump spin side kick PHENOMENAL, He did it on the second try! So proud of him. Not all of the kids were that lucky. Some broke down in tears, some couldnt break the board. After the test was over, the instructor sat them down and spoke to them about challenges. I found my self listening and relating it to my own life.

We shouldnt be afraid of challenges. When one presents itself, acknowledge, appreciate it and learn from it. Sometimes we dont succeed, but the act of attempting to overcome the challenge itself builds our confidence. If we make a mistake, we learn from it and then look forward the next one. If we fear it, we give up before we even start. And that puts us way behind the do-ers on the ladder of success in life. We get left behind.

As my mentor Chalene Johnson once told me, "Don't be nervous, be excited"! Learn to love a challenge! You know that feeling of butterflies you get in the pit of your stomach? I get that feeling before I speak, present, or even teach a class. And there's no better feeling in the world!

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May 2nd, 2012
Fitness or Fashion?

Who says you can't have both? Fitness can definitely be fashionable with so many options today. And let me tell you, being fashionable when you are exercising can make a huge difference in your workouts. Research shows that those who put more effort into what they wear when they work out can have an impact on the intensity of the workout itself. It's true!

Here's why: When we look better we feel better. Have you ever noticed how excited you are to go to lunch with your friends when you have a new outfit or pair of shoes? We get more excited about our workouts and this becomes a confidence booster. And when we are confident it motivates us to work harder!

Now this doesn't mean you have to go invest your savings account in new workout attire. It's about finding the balance between what looks good on you, what's comfortable for you, and what fits with your budget. In terms of bottoms, you definitely get what you pay for. The more expensive pants and capris have thicker material and wash well. It holds us in and we like that! I've also found the higher end brands last longer. Some of my faves include Lulu lemon and under armor. The less expensive brands are often cuter in my opinion but don't hold up as well. And for someone likewise who prefers to change up style often, I don't mind a bit! Some of my fave less expensive brands are from Target and Forever 21.

Remember no one really cares what you look like at the gym. Ultimately it's about what makes you most comfortable & confident. I'm definitely not a fashionista but I wear workout clothes 80% of the time. I would love to hear some of your faves too, please send me a message and let’s share some ideas. Also to see some of my other faves, click on the MY FAVES tab on my site!

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March 19th, 2012
APD Journey

One of my dear friends and amazing mentor, Christine Dwyer, recently posted this picture on Facebook. It made me realize how far I have come in my fitness career and my own personal journey over the last several years. I‘ll share the short version with you!

After I had my son in 2002, I was your typical story… year later and still had the final 10 pounds stuck! I felt like it was never going to come off so I accepted and began surfing the internet for larger “jazz pants” to workout in. And that’s when I discovered Turbo. I began participating and teaching and it completely transformed my body. I was so passionate about Turbo that I began researching the creator, Chalene Johnson, and her company, Powder Blue Productions. Six months after I discovered Turbo I decided I wanted to work for this company. I applied to become a presenter and flew out to California for a grueling audition. That was the turning point in my life.

During that time my son was at beginning stages for his diagnosis of Autism (PDD-NOS to be specific). In fact, I had to leave my audition early to fly home for a very important appointment for him. When I was offered the position as Area Promotions Director I almost declined because I was dealing with so many personal issues in my life. But my gut told me this was something I needed to do for myself, so I accepted, put my whole heart into the position, and less than a year later was selected as APD of the year for 2006 (little blue box ladies!).

When you follow your passion and aim high to set big goals, one thing starts to lead to another for you and eventually everything seems to fall into place. Over the next 5 years I developed my profession as an APD, had opportunities to appear in Chalene’s videos, on QVC, infomercials, and even create my own successful fitness coaching business. I was also selected to be on our Elite Video Talent Team and was awarded Most Valuable Presenter last summer at Camp Do More. Another goal checked off the list! So here I am in 2012, a busy mom who has passion for my family and my work. I look back at so much that I have accomplished in 5 years, and am excited to see where I will be at 5 years from now. Wherever it may be, I truly believe that ANYONE can accomplish anything if they put their mind, body, and heart into it. Find your passion, allow it to shine through, and share it with everyone.

Off to set some new goals!!!


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March 5th, 2012
I feel girlie

Okay as much as I would like to be, I am NOT a girlie girl. I usually don’t wear much make-up, my hair is always pulled back, and I’m constantly in workout clothes. I’m def the plain Jane of the bunch, so when I hang out with my APD friends they like to dress me up in girlie outfits. I love it, but never felt like I could do it on my own.

So during my recent Hustle filming in Cali I decided it was time to invest in some good make-up. I was looking for something I could wear heavier for filming but also lighter for every day use. With Nolan’s guidance I purchased several items from Nolan Robert Cosmetics. I have to say these are by far the best make-up products I have ever purchased, not to mention very reasonable priced! Here’s a breakdown of what I purchased below and how I’ve used it:

        Speaking from someone who doesn’t normally wear nor how to apply make-up, these products were perfect for me. I’ve even been wearing it while I teach and it’s working so well for me. Nolan Robert Cosmetics def has something for everyone! THANK YOU NOLAN!


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February 9th, 2012
Are you one of those people who celebrate the anti-Valentine's Day?

Do you wear black when everyone is wearing red on Valentine's Day? You don't have to be in a relationship to celebrate this day, you just have to be in LOVE....with something! What are you passionate about? What excites you and motivates you? What makes you feel like you want to stand on top of a mountain and shout "I LOVE THIS"!

For me, obviously it is fitness. I found fitness in college when I was pursuing my degree as a Specch/Language Pathologist. I started teaching step classes at the BGSU Rec Center and I fell in LOVE. I called my parents, told them I was no longer going to be a speech therapist-I was going to be a full time fitness professional! Luckily that call went well, they were supportive. I changed my major and began pursuing my masters. I attended any certifications I could afford....Spinning, Body Pump, BOSU, Pilates reformer, Balletone, AFAA. I also went to every fitness convention I could find and began following fitness celebs like Petra Kolber, Gay Gasper, Jay Blahnik, Mindy Mylrea, so many more. I was loving life and it was about to get better.

After working full time in the fitness industry for a few years I discovered Turbo and Chalene Johnson and that was the icing on the cake! My passion for fitness grew even more, and with that came courage. I stepped WAY outside of my comfort zone to attend a grueling fitness presenter audition camp across the country while I was dealing with a difficult time at home with my son who was in the process of being diagnosed with autism.

The point is passion fuels so many other aspects of your life. You just need to find out what it is and pursue it. Finding my passion for fitness has lead to so many other opportunities for me including appearances on QVC, leading fitness videos, presenting at national fitness conventions, and even chatting in the elevator last weekend with Gay Gasper (see above).

Find your true passion, allow it to shine through, and share it with everyone! What are you passionate about? Celebrate it this Valentine's Day! I think I'll be giving "fitness" a Hallmark card and some flowers :)

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January 18th, 2012
Exercise makes you GORGEOUS!

I LOVE calling Sephora because they answer the phone by saying “Hello Gorgeous”! When you order from their website, their confirmation says “Thank Gorgeous”, I love it! Makes me feel good. And when you feel good you look great! Have you ever heard someone say “their personality makes them attractive”? Isn’t that why Hitch made the living he did? He allowed women to discover men for who they are, not by what they look like. And is any of this starting to make sense? When we feel good, we look good no matter what! And that is what exercise provides for us.

If you have been exercising or are stuck in a rut, don’t give up because the numbers aren’t moving down on the scale. Ask yourself “how do I feel”? Whether you are losing weight or not, here are a few ways exercise can make you even more gorgeous than you already are!

1. Improved Skin: Sweat reduces inflammation and when you exercise blood moves through the body to deliver nutrients to repair sun damage (I learned that after I gave up tanning beds in college) and ultimately can help keep your skin refreshed. With this comes a balance of dirt that sweating creates, so wash your face daily and especially after exercise.

2. Improved Self Confidence: When you accomplish something you feel good about yourself. Every time we finish a workout, it’s a great sense of accomplishment which improves our confidence. We start walking taller and smiling more often which is gorgeous!

3. Improved Sleep: Although I’m still working on this one, when you exercise you tend to sleep better at night. And rest provides you body with the downtime it needs to repair muscle and tissue that keeps you both looking and feeling great!

Thanks for reading gorgeous!!!!

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September 1st, 2011
Never. Give. Up.

I worked on a Sunday, my day off, for about 4 hours (give and take a few minutes here and there to grab snacks, fold some laundry) and doesn’t even seem like I put a DENT in my workload. Feeling my stress level rise, I decided to stop, breathe, and write. Hence my blog.

My son started football this year, and he had his first scrimmage last week. He played defensive tackle, in 90 degree heat. I was complaining and wiping off sweat just sitting there in the shade, so I cant imagine how those kids felt. About halfway through the game, I heard him ask if he could take a break so he was taken out of the game. And guess what? He was never put back in.

I was slightly disappointed that he didn’t persevere. Was it the heat? Maybe. And I could tell he also had to pee! But he has been taking karate for 4 years, and one of the concepts they learn about perseverance. Never give up.

So today, while working for 4 hours on my day off and feeling like I was getting nowhere, I wanted to give up, turn on the TV, and watch the Jersey Shore marathon instead. But I didn’t give up. Because I am a coach, and what kind of credibility would that create for my team and customers if I just gave up. Im also a business owner, and if I were to not work when I didn’t feel like it, it would certainly affect the success of my business. Most importantly, I am a mommy, and in order to be a good role model for my son I need to be the best mom (and me) that I can be!

Carl Daikeler, CEO of Beachbody hit the nail on the head when he said the coaching business is about helping people achieve their goals to lead healthy fulfilling lives. That’s it! You can do it whether you are fit, overweight, use a wheelchair, are from another country, it doesn’t matter.

All you have to remember is… have a choice. I choose to never give up. It ’s that simple!

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August 26th, 2011
Sweet and Tangy Strawberry Salad

2 cups fresh spinach
3/4 cup chopped strawberries
1 tsp. minced sweet onion
1 tsp. minced green onion

Dressing (Makes 1/2 cup; use extra for other salads—use within 1 week):
1/4 cup olive oil
1/4 cup apple cider vinegar
1 Tbsp. dry mustard
1 Tbsp. poppy seeds
1/2 green onion, chopped coarsely

Put all dressing ingredients in blender and blend until creamy. Place all salad ingredients in a medium-sized bowl. Add 2 Tbsp. dressing salad. Toss until thoroughly mixed. Makes 1 serving.

Preparation Time: 15 minutes.

Nutritional Information (per serving): Calories: 186 Protein: 3 Carbohydrate: 46 Fiber: 5 Total Fat: 14 Saturated Fat: 2

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Steak Salad with Lemon Caesar

Nonstick cooking spray
2 lbs. Yukon gold or red bliss potatoes, cut into bite-size pieces
1-1/2 cup olive oil, divided

2 Tbsp. minced fresh rosemary, or 1 tablespoon dried
Salt and freshly ground black pepper to taste
1 lb. flank steak
12 cups chopped romaine hearts
12 plum tomatoes, diced
3 tsp. finely grated Parmesan cheese

Preheat oven to 375 F. Coat a baking sheet with nonstick cooking spray.

Combine potatoes, 1 teaspoon olive oil, and rosemary in a medium bowl. Season with salt and pepper; toss to combine. Scatter on baking sheet. Roast for 50 minutes or until potatoes are golden.

Season steak on both sides with salt and pepper. Heat remaining 1/2 teaspoon olive oil in a medium nonstick skillet over medium-high heat. Cook steak in oil for 8 minutes on each side, or until cooked as desired. Then, transfer steak to a cutting board.

Add 1/4 cup water to skillet and stir over low heat for 1 1/2 minutes, scraping up any brown bits that have stuck to bottom of the pan. Set aside.

Cut steak on a diagonal into thin slices. Keep warm.

Combine dressing ingredients in a food processor and pulse until smooth. Add skillet juices and pulse to combine.

Place romaine in a large salad bowl. Add tomatoes, potatoes and dressing; toss to combine. Portion salad among 6 large plates. Top with an equal amount of steak and Parmesan cheese. Makes 6 servings.

We recommend this recipe with Creamy Lemon Caesar Dressing.

Nutritional Information: (per serving Calories: 411Protein: 28 gFiber: n/aCarbs: 56 gFat Total: 9 gSaturated Fat: 3 g

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July 14th, 2011
Jump in the Pool to Lose Body Fat

Swimming workouts burn fat, trim inches and help you get stronger, fitter and healthier than ever by Selene Yeager

A pool might not be the first place you think of going when you’re looking to shape up and slim down— but perhaps it should be. No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than swimming. Look no further than superstar Natalie Coughlin to observe how water can whittle a sexy, sculpted silhouette. And you don’t have to be an Olympic gold medalist to get the perfect body. When researchers at Indiana University compared recreational fitness swimmers with nonswimmers, they found that swimmers of all ages had more lean muscle and trimmer waists and hips. And while swimming may not offer the lace-up-your-shoesand-go convenience of running, all you need are three key items—swimsuit, cap, and goggles—and you’re set to hit the water. So go ahead: Make a splash with one ofbest workouts for women!

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June 6th, 2011
Who was your first Introduction to Fitness?

This article was sent to me recently, and I wanted to pass it along. Jack was my first introduction to the fitness world. I used to sit on my Wonder Woman underoos and watch his TV show. Check out this video of Jack talking about his book, “Live Young Forever.” My favorite quote: “I can’t afford to die, I’d wreck my image.” It’s impossible to wreck your image, Jack. You are an American icon and will be missed! The video clip is worth watching~

Here are 5 things we learned from the man who started a fitness revolution:
1. Strength Training Is Essential: Jack came onto the fitness scene when lifting weights was reserved for body builders, like the Governator. But through his fitness clubs and TV show, he helped Americans realize that strength training isn’t just about baby oil and bulging biceps. It’s about stabilizing joints, jacking up our metabolisms, burning more fat and allowing us to live more active, longer lives.
2. Eat a High-Fiber Diet: And make it mostly fruits and veggies. As LaLanne once said: “How do you build your bank account? By putting something in it every day. Your health account is no different. What I do today, I am wearing tomorrow. If I put inferior foods in my body today, I’m going to be inferior tomorrow, it’s that simple.” Inspired? Order his juicer! I LOVE it!
3. Fitness Is for Everyone — Including Women: Back when most health clubs catered to men, LaLanne welcomed and encouraged women. And not just because he wanted to flirt with them (though our guess is he didn’t mind the eye candy). He paved the way for leotards, leg-warmers and female fitness icons like Jane Fonda.
4. Challenge Yourself: How can you not be inspired by a man who, at age 42, did a record 1,033 pushups in 23 minutes? Or who at age 66 swam over a mile in the waters of Miami, shackled and towing 10 boats carrying 77 people? Can we get our bums to the gym in the morning? Yes we can! Can we finish a marathon? Why not! In Jack’s honor, go to and find a race near you.
5. Scales are not an accurate measure of fitness: “One thing you have to remember is SCALES LIE!,” LaLanne once said. “The biggest liars we have are the scales. You figure about every inch is five pounds approximately. That guy has gained about 30 pounds of fat and lost 30 pounds of muscles and the scale says he weighs the same.” Though we still think it’s helpful to weigh ourselves from time to time to get a general idea of where we stand, we take the number will a grain of salt. The better gauge: How our clothes fit, whether we’re getting stronger and faster and how we feel.

DID YOU KNOW? Jumping Jacks were named after Jack LaLanne?

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May 22nd, 2011
Ways to cut Cravings by Monica Neave

A healthy diet allows for all types of foods in moderation but sometimes those evil cravings seem to have a mind of their own. Some researchers believe that the body craves nutrients that it lacks while others contend that cravings are a result of brain chemistry; your body is craving the foods that will increase the availability of the neurotransmitter serotonin which regulates mood.

These explanations make a lot of sense but they don´t account for why people crave such specific foods as pizza or chocolate. If the problem was merely about nutrient deficiency or brain chemistry regulating itself, then any type of food would do and that just isn´t the case. According to Elizabeth Markley, Dr. P.H., R.D., assistant professor at the University of Connecticut “research shows that people tend to binge if they´ve been restricted, we don´t know how much of that is purely psychological - simply wanting what you can´t have.” So whether you crave a certain food because you´re depressed, bored, on your period, stressed, or because it seems that your body needs it, the fact is you can´t prevent cravings. What you can do is gain control over your cravings with these great strategies.

Wait 15 Minutes

When a craving hits, it takes over your world but it doesn’t last long. Distract yourself for 10-15 min. by cleaning the house, filing those papers, playing ball with your kids, walking your pet, or running a fun errand with your spouse. You´ll feel productive or have some much needed fun and forget all about it.

Stay Hydrated

Water acts as a natural appetite suppressant by keeping your stomach full and fending off dehydration, which can lead to false cravings and hunger. As an added, bonus water helps your body metabolize stored fat by helping the kidney´s flush out waste and it prevents bloating which makes you look thinner. Water is one of the best craving busters and weightloss strategies around.

Never Go Hungry

Hunger can trigger intense cravings for sugary carbohydrates so eating smaller meals every 3-4 hours is a good way to control cravings and it also prevents overeating. Eating mini-meals also guarantees that you won’t resort to fast food, vending machine junk, or office donuts when the hunger pangs finally strike.

Balance Your Meals

You’ve probably already heard this but eating high carb meals usually trigger cravings for more carbs and sugar. Balancing your meals with protein and a little healthy fat will satisfy you more and reduce cravings big time.

Get Your ZZZ’s

Sleep deprivation and fatigue often lead to carb cravings because carbs are your body’s number one source of energy. Getting enough sleep or making up for lost sleep with a good nap can prevent serious dips in your energy levels that often lead to cravings.

Exercise It Away

Life can get pretty hectic and stressful and a little treat sounds like a good pick me up but just think of the calories and the guilt. If you want to make yourself feel better, go for a brisk walk, climb two flights of stairs, do 100 crunches, do jumping jacks, or just turn up the music and dance. You’ll produce some feel good endorphins and forget all about that treat.

Take Magnesium Daily

Did you know that chocolate is rich in magnesium and that being deficient actually worsens pms symptoms? If you are one of the many who suffer from chocolate cravings taking a daily magnesium supplement could do the trick.

Smell It Instead

A vanilla patch recently tested by dieticians at St. Georges Hospital in London reduced cravings for sweets and chocolate. You can now buy this patch online through Crave Control, a British website, or you could light a vanilla candle for the same effect.

Brush It Away

A thorough brushing and flossing distracts you and leaves you with a minty taste in your mouth, one that you won’t want to ruin with the taste of food. Plus think about how impressed your dentist will be next time you go in for a check-up. Another good option is chewing gum.

Write It Off

Keep a journal and you’ll be amazed how often you turn to food in times of stress, depression, anxiety, fatigue or just boredom. A food/mood journal can be extremely helpful in figuring out patterns and devising coping strategies for those stressful times when you would otherwise turn to food. A journal also keeps you honest and it makes you accountable to yourself. Nobody wants to write down that they ate half a pan of brownies.

Turn Off The T.V.

Americans watch an average of 15 hours of television per week and are exposed to countless food commercials that can trigger unnecessary food cravings. Cut back on your t.v. watching and if you can´t cut back then walk out of the room during commercial breaks.

Factor It In

Can’t live without your fix? Then factor it into your diet. Try a low-fat alternative or just go with a diet like the 90/10 Plan, which allows for daily indulgences in moderation.

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Shakeology No Bake Cookies! (thanks Chalene Johnsnon!)

6 tbsp PB2 (mix the powder w/ water until it is a paste like consistency)
1/2 cup natural peanut butter
1/2 cup chocolate Shakeology powder
3 tbps agave nectar
1/2 cup quick otas

Directions: Prepare the PB2 as stated above, then mix all ingredients in a mixing bowl until it is no longer “sticky”. You may need to add extra Shakeology protein powder. Next, roll them in to balls approximately 1 ounce. Place on wax paper and freeze or refrigerate until firm. Enjoy!

If you haven’t tried Shakeology and would like a sample……check out

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April 2nd, 2011
Moderation is the KEY!

MODERATION IS THE KEY! If you think like I do, you are getting excited for this time of year because you get to filled your kid’s Easter baskets with goodies that you can share! I know when I fill my son’s basket I think “one for me, one for you” and it seems to be okay because it’s that time of year. It’s not okay! We know the key to a proper diet is moderation and variety, and it’s the moderation part that’s hard. So think twice before you start induldging in chocolate bunnies, peeps, and other goodies. Here are the six most fattening Easter candies: Here’s exactly what all those Peeps, bunnies and eggs will cost you calorie-wise.

1. Peeps. A row of four bunnies and you’re at 130 calories. Peeps are fat-free but do weigh in heavy on the carb count—each little rabbit has 8 grams of sugar alone, adding up to 32 grams in a serving of four.

2. Jelly Beans. These can be your worst foe or your best friend in the Easter basket, depending on how many you eat. Each individual bean is pretty low in calorie count, with usually around 5 or 6 calories, but munching through a handful or worse, an entire bagful, of Jelly Bellys adds up quickly. The recommended 35-bean serving comes in at 140 calories from 37 grams of sugar.

3. Cadbury Chocolate Eggs. These eggs may look tiny, but their calorie count is anything but. A handful of 12 eggs comes with 190 calories and 8 grams of fat.

4. Cadbury Creme Egg. It’s possibly the quintessential Easter treat, but most people won’t be surprised to find out that the creamy egg packs in the calories. The 1.2-ounce egg comes with 150 calories, 5 grams of fat and 25 grams of carbs. If you’re looking for an excuse to indulge, there is a slight silver lining: the tasty milk chocolate comes with 40mg of calcium, which is about 5 percent of the recommended daily value.

5. Reese’s Peanut Butter Egg. This egg slightly edges out its creme-filled rival in the unhealthy Easter-egg competition. All three varieties of the Reese’s egg—milk chocolate, fudge and white chocolate—have a calorie count of 180. The fat content weighs in around 10 grams. Stick to the traditional Reese’s Peanut Butter Cup, which, though it lacks the festive Easter element, has nearly half the calories of its egg-shaped relatives.

6. Large Chocolate Bunny. Not surprisingly, the bunny reigns as king when it comes to Easter calories. But the calorie count may still raise a few eyebrows: the average seven-ounce rabbit clocks an impressive 1,050 calories. Smaller bunnies are better—rabbits of the one-ounce variety only rack up 140 calories.

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Power Yogurt Breakfast

1 cup plain, low-fat yogurt
3 Tbsp. wheat germ
3 strawberries, sliced
1/2 banana, sliced
1 tsp. toasted coconut shreds

Add wheat germ to yogurt and stir to combine well. Top with strawberry and banana slices, then sprinkle with coconut for a delicious garnish and added texture. If you have a craving for extra sweetness, add half a teaspoon of honey. Serves 1.

Nutritional Information: (per serving) Calorie: 447g Protein: 25g Fiber: 10g Carbs: 61g Fat Total: 5g Saturated Fat: 2g

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Spicy Chinese Noodles

2 oz. whole wheat pasta
2 Tbsp. chunky peanut butter
1-1/2 Tbsp. low-sodium soy sauce
1-1/2 Tbsp. rice vinegar
1 tsp. honey
Dash cayenne pepper
1 Tbsp. scallions, finely chopped
Optional: chicken broth

Cook pasta according to the directions on the package. Drain. While the pasta is cooking, combine the peanut butter, soy sauce, vinegar, honey, and cayenne in a small saucepan. Mix the pasta and peanut butter sauce together. If the pasta is too dry, add a little fat-free chicken broth to thin the sauce. Garnish with scallions. Serves 1.

Preparation Time: 15 minutes Cooking Time: 10 minutes

Nutritional Information: (per serving)Calories: 429Protein: 16 gFiber: 7 gCarbs: 56 gFat Total: 17

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March 1st, 2011
2011 is the year to let go!

Do you look back at the past year and wish you would’ve have done things differently? Made more money? Spent more time with your kids? Lost weight? We get stuck on things that have happened in the past which may affect our ability to face new challenges. If there are things in your past that are weighing you down, it holds you back from setting new goals. So stop holding onto anger, regret, clothes that you haven’t worn in years, or anything else that is out of your control. You can’t change the past; you only have control of your future.

Try this mantra to help you….Lay down and close your eyes while taking deep breaths. As you inhale silently say “let” and as you exhale silently say “go”. In doing so you are opening up to the power of your own soul. Your only task to encourage the process of letting go. You are letting go of your past and all of your resistances. As you breathe, relate this to everyday life. When pleasure arises in life: acknowledge, appreciate, and let it go. When pain arises in life: acknowledge, appreciate, and let it go. Each inhale, each exhale, move it on through. Let it go. Let go.

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February 12th, 2011
Best Time to Workout?

What is the best time of day to work out? I get this question all the time by new clients who come into my office. They want the most out of their time, and if there is research out there that shows the best time of the day to workout, then they’ll do it. There are pros and cons to working out at any time of the day. People who prefer exercise in the morning like the fact they feel energized for the day. It also speeds up the metabolism to burn more calories throughout the morning. Metabolism is the number of calories your body burns throughout the day, even when you are sleeping. So it’s like giving your metabolism a little jump start (which is also why it is important to eat a healthy breakfast). It’s a great way to wake up!

Exercising at night is better for building muscle and for your endurance. People generally complete a better and more strenuous workout without feeling as tired as they would in the morning. It also can relieve stress after a hard day at work. They come home feeling refreshed at night. Some people feel it keeps them up at night because they are so energized from their evening workout. Physiologically not possible, those effects from immediate exercise are temporary.

According to research, and much has been done out there, this is a specific time of day when it’s best to workout. Are you ready for the answer? The best time of day to workout is …..whenever it is best for you! Whenever you feel the workout will be most effective and you can put the most effort into it. For those who are morning people, I recommend you get up early and exercise. If you aren’t a morning person then perhaps a lunch break workout or evening trip to the gym is best. But it’s up to you, just make the most of your time to get the best possible workout!

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January 3rd, 2011
Why I do it!

Not sure how long I was in the fitness industry at the time but guess what I was wearing….a 2-piece aerobics outfit with fish on it. The bra top had pink guppies and the spandex shorts had blue walleye. Hopefully the shorts weren’t guppies that were stretched out! Point is we have all come a long way in fitness. We began with Jack LaLane, the KING of fitness, who is 90+ years old and still swimming while pulling boats chained to his body. I have always admired Jack because he taught people to exercise to make them feel good! I used to watch his TV show and do the moves with him. When I started teaching aerobics in college, a bit of ego was introduced to the fitness world. Fashion, leg lifts, and other aspects of media were introduced which told people to exercise to make them “look” good. Who doesn’t want to look better, because when we look better we feel better about ourselves. When I was in graduate school, I received a phone call from my sister that my step father had a heart attack while camping and was taken by helicopter to the hospital for immediate surgery. He had a quadruple bypass, for those of you who have trouble in the math department, that’s 4 arteries they had to bypass due to blockage. Almost exactly a year later, my mother had a double bypass. Suddenly exercise had a whole new meaning to me. It became more than the way it made me look or feel, but more importantly how imperative it is to maintain my health. I want to grow old but stay young, play with my grandkids, and not miss a family wedding because I’m in the hospital due to poor health. I want to be injury and illness free for as long as I can. Most importantly, I want to be happy, and my happiness depends on my health! So start moving! And encourage your loved ones to do the same! Anything that gets your heart rate up and increases blood flow is helpful, whether it be cardio exercise, cleaning, walking your dog, and so many more options! If you can strive to do some sort of strength training a few times a week as well. Your health depends on it!

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Try these great Recipes!

Cauliflower Soup

2 cups cauliflower
1/2 cup onion
2 cups chicken broth
2 Tbs butter
salt and pepper

Sautee chopped onions in 2 Tbs butter Boil cauliflower in chicken broth until soft place all in blender and process until cauliflower and onions are chopped add salt and pepper to taste

Shakeology No Bake Cookies

1 cup raw almond butter
1 cup organic oatmeal (quick)
1/3 to 1/2 cup organic honey (according to desired sweetness)
1 cup Chocolate Shakeology
Medium bowl

Combine in medium bowl and mix well. Roll into balls (about a heaping teaspoon each). Makes 10 cookies.

Optional: Roll in crushed nuts or unsweetened coconut flakes before serving.

Preparation Time: 10 minutes

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December 18th, 2010
Goal Setting for Fitness!

So you want to get fit? Who doesn’t! But sometimes it’s hard to know where to start! It’s so overwhelming, and the end result seems so far away that the road to get there is nearly impossible. So we give up before we even start.It doesn’t need to be this way. Fitness should be fun! Exciting! A natural part of your lifestyle. And it can be. It’s all about taking baby steps. You need to stand before you can walk. Crawl before you can stand. Sit up before you can crawl. It’s all a process. It’s all about baby steps. So let’s apply this in terms of your fitness goal. Let’s say your ultimate goal is to lose 50 lbs. Although it seems scary and unattainable, it’s not if you take baby steps. We need to develop a plan of action to reach our ultimate goal.Sit up!Begin writing down everything you eat. Use websites like to track the amount of calories you are eating.

Crawl! Get up and move. Strive for at least 20-30min of physical activity most days of the week. This can be any form of activity to get the heart rate up like walking, jogging, home exercise videos. Some great ones are Turbo Jam, P90X, just to name a few. Stand: Increase your water intake. Reduce the amount of empty calories you have in your diet which typically end up being sodas, alcohol, candy, excessive snacking after dinner. Start to walk! Repeat this routine until you start seeing and more importantly FEELING the results! Soon you will find this will become easier to do every single day, leading toward a new lifestyle.

This is SO easy to do! But the problem is, it’s also very easy NOT to do which is the reason we do not succeed.Working toward a new fitness goals doesn’t mean you can’t have fun, or need to spend a lot of money, or give up a kidney! It’s about coming up with a plan of action, and taking baby steps to reach your ultimate goal. If you need help or information about additional resources, just ask!

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