Day 17 of Clean Eating Challenge!

Day 17

I mentioned before that this is a journey for all types of people.  Some of us are trying to lose 100 pounds and for others it just might be the last nagging ten pounds.  What I’ve realized is this… It doesn’t matter what the amount is, it’s all mental!  My theory is that it’s 99% mental and 1% genetic.  You know those people that are naturally slender and can eat whatever they want?  Yeah those people!  I hate them:) I actually have to work really hard to be fit and healthy:)  It starts in the mind.  Keep your mind tough and make no excuses!!!



1.  Wednesday- Stretch and do 30 min of solid cardio and 30 minutes of upper body work!



2.  Food- Part of being successful in this program is to eat small meals throughout the day.  I eat about every three hours.  Remember to pack a snack always!  Nuts and fruit are great to keep in your purse in case of emergencies. Consider putting an emergency packet of protein bars and water in your car for those unexpected moments. Plan your day and pack your food so you are not tempted.  Remember. “If you fail to plan, you plan to fail!”




3. Mantra for the day: Don’t Be a Victim!
How do you know if you’re being a victim?  Well, it’s always someone else’s fault and you have a problem taking responsibility.  “Someone brought cupcakes to the break room!”  “My boyfriend keeps taking me to fast food restaurants.”  “My room mate, spouse, family member keeps cooking fattening food.” (insert whiny voice and pouty lips) etc…. What is the common denominator here?  YOU!  No one is forcing you to eat what other people are eating.  Stop making excuses and take responsibility for your actions.  You have to want it bad enough!  Are you ready!?  It’s safe to say that if you are making excuses in this area of your life, you may be making excuses in other areas as well.  Something to unpack and take a look at.  Your growth and victories start the day you refuse to be the victim.  You got this!!!





Have a beautiful day! I love you guys and I’m rooting for you:)

Day 10 of Clean Eating Challenge!

Day 10

WOW!!!  Ten days!!!  You did it!!!  This is the beginning of a great change in your life.  Remember to stay present, engaged, and still.  Be proud of yourself but we are just getting started!!!



1.  Wednesday- Stretch and do 30 min of solid cardio and 30 minutes of upper body workouts.  Grab your weights and let’s go!!!



2.  Being engaged and present is important even when we eat.  So many of our pitfalls come from mindless eating.  Be aware of the food you put in your system and be present enough to taste and enjoy each bite.  Listen to your body.  Eat when you’re hungry, stop when you’re full.




3.  Mantra for the day:  Listen.
This seems to be the theme today.  I heard in yoga class the other day that when we listen, we have more intimacy.  We can relate better with people.  I agree with that.  Take a moment to stop and really listen today.  Enjoy your surroundings.  Whether you’re enjoying the quiet countryside or the hustle and bustle of the traffic, you can be still and listen.  Slow down and enjoy what you hear:)



Have a beautiful day!  I love you guys and I’m rooting for you:)

Day 18 of 21 Day Challenge!

Day 18

What’s up party people!  For breakfast I had yummy oatmeal, filled with cranberries, cashews, almonds, and dried pineapple.  Soooooo gooood!!!!  Also, my friend gave me some avocado hummus!  Wow!  Delicious!  What are some of the new, exciting treats you’ve discovered during this challenge?  Please share!


Mantra for the Day-  Turn your Adversity into Triumphs! 
I love listening to Steven Furtick from Elevation Church.  This man is a gifted speaker and his insights just blow me away.  The lesson I listened to today really resonated with me.  He talked about using our adversity and turning it into victory and hope.  As I look at my path as a life coach and teacher, I see that the very things that have hindered me in my past are actually the things that help me to be an effective leader.  I have gone through so much adversity and I can help people and walk them through it.   I have no idea why I was chosen to go through so many things in my life.  I do know that I will not waste my sufferings and use it to glorify God and to help as many people as possible.  Sometimes people just need to know that they’re not alone.  People just need to know that someone understands them and is in their corner.  Really look at your life today and choose to have perspective.  Use your hardships as a tool to reach out and help inspire someone.  Don’t be a victim.  Your past doesn’t define you.  It’s what you do with your story that counts. 




Workout of the Day- Upper Body!!!




Day 23 of Spring Clean Challenge!

Day 23!

Beautiful people don’t just happen.  I’m not talking about six packs and long legs!  I’m talking about women who are strong, who are compassionate, who are daring, who have a purpose, who are willing to put themselves out there.  I’m talking about women who are not afraid to fail.  Women who get back up after defeat and won’t go down without a fight.  Beauty is only skin deep.  Let’s really work and value what’s inside!!! The superficial stuff only lasts a short time.  Leave a legacy and be a role model for women to come!!!


1) Workout of the Day- Upper Body Work!




2) Food- Great Ideas!
3) Mantra for the Day:  Stop Being A Perfectionist!
Anyone else struggle with perfectionism!?  Sometimes perfectionism shows up in me by trying to do too much and getting totally overwhelmed.  Sometimes, it shows up in me by being so overwhelmed that I just don’t do anything at all!  It’s important to know what the root of perfectionism is.  I’m sure it’s different for everyone.  For me, it goes back to control.  I want it done a certain way.  I have a certain expectation.  I feel like I have to do it all.  I also end up comparing my progress with other people.  This does not create peace in my soul.  So, I have to learn to let things go.  I have to be OK with slow progress.  I have to be patient and learn to delegate.  This is all a work in progress and I’m learning all this as I type this:)  I am learning to enjoy the baby steps and not be in such a hurry.  Relax!  Chill!  This is my goal:)))  If you have tips on overcoming this, please share!!!


I felt the need to share this because we can all relate to this in one way or another.  Please take some time to give yourself encouragement, kindness and love today. You are worth it.  You really are:)


I love you guys and I’m rooting for you!!!



Day 16 of Spring Clean Challenge!

Day 16

Sorry I missed yesterday’s blog.  I forgot how tiring pregnancy can get:)  I definitely feel wiped out and I’m listening to my body.  Thank you for all the well wishes.  I’m really excited about staying active throughout the whole pregnancy.  I didn’t really go after my health and fitness until after my third child was born.  Of course, it started as total vanity in trying to get back to my pre-pregnancy weight.  What I discovered was a lifestyle change and got off the yo-yo dieting train.  It’s not been perfect but it’s definitely empowering to know that you have the ability to change your life.  You can do it.  It’s one decision at a time.  Thanks for being on this journey with me.




1.  Wednesday- Upper Body Workout Day!
It’s never too early to start:)))



2.  Food- Super food of the day!!  EGGS!




3. Mantra for the day: “We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.”– Aristotle

This is such an awesome quote!  Our daily habits are what will bring us success.  I know that sometimes life can be a little boring, we can be sick of eating the same things or doing the same exercises but as you’re working little by little everyday you are inching your way closer to your goals.  You may not be where you want to be yet, but at least you’re not where you started!  Enjoy the journey.  Don’t get so impatient and freak out when you’re not seeing results.  Do the work daily and you will get there.


Love you guys and I’m rooting for you:)))

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Day 9 of Spring Clean Challenge!

Day 9

Find a new way to reward yourself when you hit certain goals.  Get a massage, mani/pedi, buy a new workout outfit, watch a movie, get a new book, download some new tunes.  Let’s get out of the habit of giving ourselves food rewards for losing weight!  Kind of defeats the purpose don’t you think?



1. Wednesday- Upper body workout.  Push ups and planks are awesome upper body workouts that you can do without equipment.  When you master the push up, you will gain upper body strength and will continue to grow.  Add a few push ups to each rep and track your progress.  Try to do at least twenty push ups per day.  Time your planks and add 30 seconds each day.  You can start on your knees and work you way up.  Let us know how you’re doing with this!!!


2. Food- Food is not the enemy.  We have to learn how to eat the right foods to fuel our bodies. Try to eat as clean as possible.  You will not gain all the weight back with one slice of cake.  If you have cake everyday for a month, then you will most likely gain it back and then some.  Learn the science of weight loss.  Do the math!  Be mindful and intentional.  You can do this!!!




3. Mantra for the Day:  Successful people are willing to do what average people are not.
Don’t be average!  You can be the best that you can be if you put in the work.  Stop comparing yourself to others.  Be disciplined! Do the work without complaining or whining.  The more action, the more results!!! 


OK..I think you get the picture:)))  Love you guys and I’m rooting for you!!!

Day 3 January Detox Challenge!

Day 3-

How’s it going?  For some of us, the detox can raise havoc on our systems and it can really cause some intense symptoms.  Some people experience headaches, migraines, irritability, mood swings, insomnia, and many others.  It doesn’t feel good at the time but after about the third day, you will begin to feel better.  This detox for me has been pretty mild.  I’m grateful because I did pretty well last year being consistent, eating healthy, cutting out most of the foods on the detox list.  I was tempted to sneak fruit in my juice and add salt to my foods.  I didn’t give in because I’m hosting a detox group online and I would never ask them to do anything I wasn’t willing to do myself:) We are in this together and together we will get through it!

1) Wednesday- Upper Body Workout
Try these!  An exercise ball is a good investment:)




2) Food- Day 2 Detox- My juice was so much better today:)
2 green peppers
6 carrots
2 cups spinach
2 cups organic mixed greens
handful of mint
small piece of ginger
2 lemons
1 lime

It doesn’t look too appetizing but it really did taste good:)))


3) Mantra for the day:  Take the time…
I talked to so many people that wanted to do the detox but had a lot of excuses.  “I don’t have the time.”, “I don’t know if I can do it.”, “I don’t want to give up coffee.”, yada, yada, yada….So how is that working out for ya!?  I’m so proud of the women in my detox challenge group that made the decision to go after their health and fitness with no excuses!  You can still do it!  It’s not too late!  Just start wherever you are.  Time will pass anyway, might as well be productive.  Don’t give up, and don’t give in.  You can do it:)))


Love you guys and I’m rooting for you!!!  XOXO:)))


Day 66 of 90 Day Challenge!

Day 66

I have learned so much and have grown so much through this challenge.  I am feeling stronger and more powerful as each day passes.  I love that I don’t have the cravings like I used to and the attachments to certain foods like I used to.  It took me about three months to feel like I can let go of the addiction to caffeine and sugar.  I feel so empowered!  I now use food as fuel instead of as a drug to pacify my emotions.  I am so honored to be able to walk with women just like you and help you overcome these struggles and work together to renew our minds.  Our mind shift is the most important part of this challenge. We will never be perfect but with each day we will get closer to our goals as long as we are willing to do the work.  Most importantly, we are learning to accept who we were designed to be and that is priceless:)


1.) Wednesday -Upper Body Day!

2.) Food- Super Food of the Day! Cauliflower!!!

Oven roasted cauliflower recipe, made with cauliflower florets, garlic, lemon, olive oil, and Parmesan cheese. Yummmmm!!!!  Found this on Pinterest!  Follow me and check out all the recipes….Follow me on Pinterest:)



3.) Mantra of the Day!- Don’t Run Away!

Stop running and start dealing.  Our health is a direct reflection of how we feel about ourselves.  When you escape with that pizza or chocolate cake, you are not dealing.  Your body is a temple.  How do you respect it?  This is difficult.  We have been conditioned to stuff ourselves with every craving our hearts desire.  This will not help you succeed.  Start today with self control and self discipline.  You are worth it and that moment of pleasure will not give you the results you want in the future.  You can do it!!!
Love you guys and I’m rooting for you!!!

Day 27 of 30 Day Challenge!!

Day 27!

We are almost done with this challenge and I just wanted to tell you guys how proud I am to be in this journey with you guys.  You guys have grown so much in your awareness and conviction about eating better and keeping active.  Remember this is a marathon and not a sprint.  You will have great days and not so perfect days and it’s totally OK!!!  You guys have supported each other and encouraged each other.  Thank you for inspiring me and letting me be a witness to your journey.  I am so grateful for each and every single one of you!!!

Just a reminder….July Challenge Group is Forming NOW! Join us for an online challenge group that will provide you meal plans, workouts, and lots of encouragement to achieve your health and fitness goals. This session we will focus on goal setting and will provide you with lots of tools and accountability!  Summer Special- New Clients $30 for the month! That’s less than $1 per day!!! Any returning clients can join us for 50% off at $15.00:) Sometimes we need a refresher to get us back on track. Please contact me to reserve a spot or if you have any questions or REGISTER HERE!!! :)))


1) Wednesday- Upper Body Workout


2) SUMMER Lunch idea:  Summer Fresh Salad
Spinach, black beans, cucumber, tomato, avocado, lime juice, pepper, cilantro, dash of olive oil. Yummmmm….(taken from Pinterest)


3) Mantra for the Day- NO REGRETS!!!

Sometimes we don’t go after our goals or dreams because we are afraid of failing.  We don’t even try sometimes because we don’t want to be uncomfortable. If you knew you couldn’t fail, what would your life look like?  Step out on faith and make some decisions.  All you need is one step towards your goal everyday.  For our next challenge in July, we will be spending some time working through goal setting and having lots of accountability on meeting those goals.  I’m so excited!!!!  So, live your life with no regrets and work towards accomplishing your goals and dreams.  You might even surprise yourself and find yourself living your best life now!!!

Love you guys and I’m rooting for you!!!  XOXO:)))

Day 6 of 30 Day Challenge!!!

Day 6!

Happy hump day:)  Is it just me or is time flying at lightning speed these days!?  I was looking at my calendar and it’s already booked up til’ September!  Before you know it, it will be Christmas!!!  OK, OK, I’m going to try to be in the moment and really enjoy each day.  I hope you will too:)))


1) Wednesday- Upper Body Workout!
Start with a stretch and a warm up.  Then try this…

The Strapless Dress Arm Workout

Theme: high reps, low weights
From: Lifeof

60 second plank
15 one-armed rows
15 chest press
15 seated shoulder press
15 flys (laying on back)
15 reverse flys laying on exercise ball
15 lateral raises
15 chest press (laying on back on ball)
15 tricep dips on bench
15 alternating bicep curls
15 lying row and rotation on exercise ball
15 chest press (laying on back on ball)
15 reverse flys sitting on exercise ball
15 laying tricep extensions
60 second plank

Check out Tracy Anderson’s Arm Workout…..



2)  Great guideline on when to eat:)




3) Mantra of the Day- You are enough!!!
It’s always good to be reminded that we don’t have to be perfect.  You are enough just the way you are!  In this journey of health and fitness, we have to be careful not to obsess and try to reach perfection. Newsflash!!! Perfection NEVER comes!!!  This is not to discourage you but to help give you a perspective that you will never attain the perfect state of being.  I am always surprised to read about a perfect looking celebrity or model say that they hate certain parts of their body.  Even Giselle isn’t fully satisfied!!!  It’s OK to not be perfect.  The goal here is to be healthy and have a healthy body image.  I am in such a happy place in my life.  I am getting real results from good ole’ fashion diet and exercise.  There are no shortcuts and no gimmicks.  Learn to love yourself and enjoy the journey.  You are wonderfully and fearfully made.  You are a beautiful creation and you are enough:)))
Love you guys and I’m rooting for you!!!  XOXO:)))