December Vision

2016 has been a rough year to say the least, in struggling with infertility and utilizing multiple hormone treatments I've gained about 10 pounds and dealt with more loss than I could have imagined a year ago, but God has placed it in my heart to turn my attention to coaching and helping others. So I'm focusing on ending 2016 strong and with a new vision to figure out the best way to help other's reach their fitness & health goals!

Top 5 December Tips:

1. Do a workout program you ENJOY (yes it's possible, reply back to me if you haven't found one you like doing yet. 

2. Eat BEFORE you go to any parties. 

3. Make a mental choice to set and achieve a goal. (ie. I am losing 5 pounds this month and I will do the 3 Day Refresh and then Core de Force to achieve this goal. I will not let parties or peer pressure stand in my way. When asked to indulge I will reply with something like "No thanks, I'm doing really great on my program and I really don't want to mess it up" <-- I've used that multiple times in the past and people typically respect it) 

4. Plan, Prep, Eat! Follow the 12 hour eating plan to help you plan out your meals about a week at a time. Take 10-15 minutes to plan and create your shopping list, then prep your food. Then ENJOY the delicious meals with your family!

5. Reflect don't regret. If this year has not gone as you've planned, reflect on what obstacles you've faced and look ahead at how you can overcome obstacles in your future. Use pitfalls as learning experiences and grow from them. 

Book of Transformations

I just created this binder. My goal is to fill it with YOUR transformations: physical, emotional, spiritual. I want to make sure I'm helping YOU reach your personal goal and documenting your journey along the way. 

Want to be one of the first ones in? Just fill out this short form to send me your December goals and I'll help you work towards them! 

Mid-week Motivation 2.24.2016

As I listened to Dr. Brene Brown while getting ready this morning, 2 of her thoughts stuck with me...

"At the end of the day, at the end of the month, at the end of my life I want to know that I contributed more than I criticized." 

"You're either making the world a better place or a worse place, there's no room for neutrality."

....what if we ALL went through each day focused on these 2 concepts??

How would each day change? How would your life change?

We all struggle with criticizing and judging others, it's in our culture, but start focusing on becoming MINDFUL of such thoughts and you can start CHANGING how you're making your contribution to the world. YOU have the ability to make it a better place :)

Mid-Week Motivation 1.27.2016

My goal is to provide you with mid-week motivation to help you reach your goals! Every Wednesday I'll be sharing quotes, ideas and inspiration to keep you pushing forward :)

This week's helpful tip from:

Eat well, move often and get plenty of sleep!

The book was written by Tom Rath and each chapter includes information that will help you make better food choices, move more often and get the proper amount of sleep.

He shares his personal story of having cancer grow rapidly throughout his entire body due to a genetic defect and how he's applied research findings to slow his cancer growth rates.

Top tips I learned:

1. Think of food in terms of positive and negative. Is what I'm putting in my mouth going to positively impact my health? If not, it's going to negatively impact my health and I should choose something else. 

2. Exercising for 30 minutes/day is great, but we need to be sure our bodies are staying active and getting in 10,000 steps <-- this one is hard to do if you're in a desk job, but Tom gives tons of statistics as to why 10,000 steps is so important

3. I've seen this in a million places, but this book reiterated it. Stop looking at blue light that is emitted from electronics at least 1 hour before bed. Take up reading (you could try out this book) or try an adult coloring book, anything to stop looking at the blue light that will keep you from a restful night's sleep. 

I hope the tips from this week's book will help you live a healthier and happier life! Feel free to learn more about the book at http://www.eatmovesleep.org/