Don’t Skip Mondays


So it’s not that I haven’t known this but it hit home and hit real for me last week.  August has been a bad month for me with going to the gym.  We’ve moved, I’d had multiple drills on weekends, College classes have started back up for me, and then throw my family and work into all that, and well I’ve not made it to the gym like I’ve needed to this month.

Last week I missed Monday, and it screwed me up the entire week, yes I had some other unexpected events last week, but I still contribute missing Monday to my failure.  So why is this?  I’ve worked out for years I’m super disciplined.  But yet, it screwed my whole week of workouts.

It’s because I set myself up for failure right from the beginning.  I don’t think you can underestimate the need to start something off right.  That’s why I always stress getting your groceries and food prep in on the weekend, it makes your week go so much more smoothly and helps you hit your goals so much better.

Mondays I am dragging a lot, and I know we all have a tendency to drag on Mondays, but decide in your head that you’ve got to get to the gym.  Make up in your mind on Sunday that no matter how tired your body, how drained after work you are, no matter how much you just want to come home Monday afternoon and Netflix and Chill, you’ve got to go to the gym.  Start it off right.  I learned the hard way this last week.   You’ve got this.

For those who have kids.


Kids can be time consuming.  I know.  I have a three year old and another on the way.  Sometimes I wonder if I had half of my daughters energy what I could do.  We live crazy hectic lives, and kids make it even crazier.  But that shouldn’t keep us from getting to the gym.

The number one excuse people use is that they don’t have time.  And yet those who make that claim have time to watch every episode of game of thrones or the walking dead.  It’s not a matter of not having time, it’s a matter of not wanting to use your time for that.

It’s not easy I know.  I work full time, at a very active job and often in the heat.  When I get home most days I don’t feel like going to the gym, Add in being married, having a child, having a part time job as well, getting my personal training certification, and well you get the idea.  Life is crazy.

But you know what?  It’s okay.  Life will probably always be crazy.  It’s not going to be better, next week, or  next month, because something else to steal your time will come up.

It’s crucial to make time for your workouts, and even more so when you have kids.  Why is that?  Because kids model their behavior after yours.  They need examples of what it looks like to eat healthy, of what it looks like to have discipline to go to the gym, make time for it, work hard to be healthy.

I want my kids to know be healthy and happy in life, eating good and being fit is their best bet for the health part.  And I want to be around to see their kids, and their grandkids, so I have to do all I can to stay healthy.

So don’t use kids or anything else as an excuse of why you can’t.  Instead use it as motivation to get to the gym.

You’ve got this.

Make This Weekend Count

fitness help

So the weekend is yet again upon us.  I can’t even describe how much I enjoy the weekends, maybe not for the typical reasons but nonetheless I love them.  I love getting up early on the weekends and not having to rush or get out of the house, but being able to read, focus on some goals, dream a little, sip some coffee and watch the sky get brighter.

It’s a time to catch up on some things that maybe got neglected during the week.  It’s time to maybe get some groceries that you’ve been meaning to get, time to prep some meals, fill the tupperware and the fridge up.

Time to sit down and calculate what you should be eating day to day, and making sure you have it in the house.  Time to get to the gym and hit your new pr.

Whatever your goals are this weekend, take some time for you.  Whether it’s going and doing something you haven’t done in a long time that you love, or spending time with friends or family, Rest some, plan a lot, and make this weekend count.

If you have any questions on setting up meal plans, calories, or making gym schedules, you can comment below or I’d love to connect with you one on one.  You can email me at:

Your Approach To Fitness

health and fitness

What is your approach to fitness? It’s a good question to ask.  Because the way in which you think about it and come to terms with it affects the change that it brings. If you just think about the negatives of being healthy you will have a negative approach to it.  For instance I hear a lot of people when they are trying to eat clean talk so much about the foods they miss.

So how can you turn your mentality around?  How do you focus on positive when your body is yelling at you?  You change your thinking.

Instead of saying to yourself “I wish I could get a cheeseburger…or I wish I could drink a coke”, focus on the positives of why you are not eating those things.  For example, “I could have a coke, which would increase my obesity, and contribute to diabetes, and bone breakdown.”   or “I could eat that cheeseburger, but would be paving the way to a unhealthy arteries and possibly heart failure.”

I’m not trying to be morbid by any means but we have to retrain our brain on how we think about food.  We aren’t missing out on anything, we are building our body up to what it truly needs to be.  It’s only been the last 60 years or so that fast food and tons of soda have even existed, so for the thousands of years before that guess what, people didn’t eat processed food.

Tell yourself, “I’m making a smart decision on food, that is going to build my health, fuel my muscles, and give me a chance to be around for a long time for my family, my children, and grandchildren.

Retrain the mind. You are NOT missing out.  You are ahead of the game.

Never Never Never Give Up


I wanted to take today to write about the determination to keep going.  I know this is a bit of a break from my normal fitness blogs, but it’s something I know I need a reminder of sometimes.

Yesterday morning I was with a group of people and there was an older gentleman giving some advice on when you hit those moments of failure.  He told the story of a woman who got a phone call saying that her son had a brain tumor.  In a panicked haste she raced to the hospital.  It was winter and the roads were not in good condition.  She hit black ice, rolled her car.  Her face had to be reconstructed and her back was broken, but she lived.

Her son because they found the tumor early, was able to undergo surgery, the tumor was removed and he recovered fully.

6 months later, the woman sunk in to depression and was in horrid pain and she decided to take her life.


She left behind a husband, her son and her other children who all will have to walk with that for the rest of their life.

After the gentleman finished this story he went on to say how sad it was that after only 6 months in this lady sunk into hopelessness. There are seasons of life, it’s pretty much like a roller coaster.  There will be really good times, and there will be really bad times, that’s just kind of the way life goes.  But time does heal.  The body can heal miraculously but it takes time, sometimes years from severe injuries, and the body can take sometimes a year or more to recover mentally.   But recovery will come.

You will have trouble in this life, but you get back up, you look to something bigger than yourself, and tell yourself you can and you will make it.  No situation is every hopeless.

Never, never, never give up.

Preparing For Health Success

fitness tips

Preparation is key. It’s key for a lot of reasons. You’ve probably heard that it’s best to prepare for disaster, so that you are not caught off guard.  It’s true, things happen and if we aren’t prepared for them, then it hits us way harder than we expected.

So how does preparation come into play with fitness?  In every way. If you don’t set yourself up to succeed you won’t.

If you’ve spent any time at my blog you know that I firmly believe that diet is like 75% of getting in shape.  It truly is, and if you don’t go into the week with a plan of how you are going to eat better and eat healthier, then you are going to find yourself with life slamming you during the week and not reach the goals you want.

healthy food

So what do you do?  Prepare.

1st. Sit down and make a plan for the week of what you want to eat.

2nd.  Go shopping, get what you need, because you may not have time during the week.

3rd.  Prep your meals and snacks.  Take the time to make your meals for the week, you can cook chicken ahead of time, and cut up veggies ahead of time.  Put each days snacks in tupperware for each day of the week and that way you can grab them and go.

If you are doing smoothies make your smoothies ahead of time and have them ready to go.

By preparing for the week you are setting yourself up for success.

Lastly if you are having trouble coming up with healthy diet plan, I help teach people plans for optimal health as my job, so hit me up and I would love to talk with you more about it.

And if you want to get extra fitness tips and help click below to join my free facebook fitness group!

Fitness Accountability

Fitness Without Results?

How to Get Fit

Have you worked out or ate better with little to no results?  Have you quit before because you aren’t seeing the change you want. Fitness is like that sometimes. Normally when you start working out 1 of 2 things happen.  You either see a lot of results very fast and then it tapers off, or you just are seeing much change.

There are several reasons that can contribute to this, but overall it’s because “plans” and “diets” don’t work.  They bring temporary change but not lasting results.

The only way to bring about long lasting change is to change your lifestyle.  To change your mindset.  This can be done. No it’s not always easy, but it is rewarding because you have that lasting change.


It can be frustrating.  But you have to remember, if this was easy everyone would do it.  You have to stay focused, stay determined.  Remember your why.  Why you started. Why you want to be healthy.  Why you want to be fit.

If you are unsure of which step to take to reach your fitness goals, I would love to talk one on one with you.  There are ways to bring about lasting change.

How to Get the Energy You Want

Health and Fitness

Have you ever seen someone with a lot of energy and been like “wow, I wish I had half their energy?”  What is the key to having more energy?  Well there’s definitely no magic wand that can be waved to have it suddenly appear.  But there are some things you can do to boost your energy and drop some pounds in the process.

First off, if you haven’t already get rid of anything white in your house.  White bread, white flour, white pasta, white rice, get rid of it all.  White starchy foods are horrible for you, they sit in your gut, give you no nutritional value and make you feel like crap.  Replace it with whole wheat pastas, breads, rice, and cereals.  You want 100% whole wheat.

Next dump the soda.  Now before you shut this browser down, hear me out. Soda is loaded with sugar and a lot of other nasty things for your body.  Get rid of it.  Whether it’s diet or regular they are both horrible for you.  Drop the soda and grab a glass of water every time you would grab a soda.

Next cut fast food.  Pack a lunch.  Not only is it cheaper but it’s healthier.  Pick up some whole wheat bread, some pb&j, some tuna fish, some fresh deli meat.  All of these things are way better than fast food.

Do these 3 things for a couple weeks and I guarantee you, you’ll start to have more energy, and you’ll shed some pounds.


Making Fitness Work

Fitness and Health

How do you make fitness work for you?  A quick google search will reveal a million different workout plans.  How do you know which one is good for you?  If you are just starting out it can be overwhelming.

My advice? Just pick one.  Everyone’s body is different, everyone reacts differently to foods and workouts.  What works great for one person may not work for another.  Try some on for size.  Pick one and just start, give it some time and see what results you are getting, if it’s not a fit for you, pick something different.

Now don’t get me wrong, don’t jump around every day and never find a routine, because that won’t be helpful.

For example.  I had a certain workout that I’d been doing for awhile.  I liked it, but I wanted to try something new for the sake of improving different areas and muscle groups.  So I took on a new one. I did the new one for 2 months, but was having negative results, so I switched back and immediately saw change.  One works for me, one doesn’t, at least not in the way I want it to.

Nothing will work if you don’t begin something.  Don’t let choosing the right fitness plan keep you from even starting.

A great place to start if you are trying to find a plan that’s right for you is Body Building

Working Out When You’re Tired

Fitness and health

Have you ever been tired?  Have you ever not wanted to go work out?  Have you instead wanted to binge watch some netflix and devour an entire tub of ice cream?  If we are honest with ourselves we’ve all had these days.  I know I have.

So how do we get through days like this?  We have a plan.  Have you seen those ads for making a plan before a disaster strikes, because when it strikes then it’s too late?  It’s kind of the same principal here.  If we don’t have a plan for what to do on those days then we will probably become a couch potato.

Have A Plan

So first acknowledge that you are going to meet resistance.  There will be days that work was long and hard, and you got home late, there will be days when the kids have made you want to pull your hair out.  There will be days you are depressed, sad, feel unmotivated. Life gets to us sometimes.

Second write down your goals on Sunday.  That’s right, write them down on a piece of paper and tape it on your mirror, your car dash, your fridge, wherever you will see it often.  Then write your why.  Why do you want to be healthier?  Why do you want to be fitter?

How To Get Healthy

On the days when you’d rather pull the covers over your head read over this list.  Read it multiple times.  Read it out loud.  Then affirm yourself.  Tell yourself out loud that you can and will do your workout.  Affirming yourself and hearing yourself say you can do something gets things turning, and changes your mindset.

So do the above, and the next time you are having a rough day you will turn that day around.  Kick some butt and don’t ever give up.