Monthly Archives: September 2013

You Are Worth It!

Years ago I had the pleasure of meeting a 75+woman for a personal training consultation.  We began by talking about her family and how much she loved her grandchildren.  She was beaming!   When I asked her how I could help, her eyes fell to the floor and the beaming was no more.  She proceeded to tell me how she NEEDED to loss 20 lbs and how much she HATED her body.  “I’ve been on every diet out there and nothing has ever worked.” As she sat close to tears, I stopped hearing her voice and began hearing my own inner voice, “How sad!  This woman has been beating herself up for DECADES over her body’s appearance just because she did not think she fit into the cookie cutter image of the day.  How much “Life” did she miss because of the constant negative personal dialog swimming in her mind?”

There are too many insecure people in the world just waiting in line to make fun of us or put us down.  You are not allowed on that line! 

In addition to “strengthening my Being so that my Spirit can fully and creatively express itself”, I assist women (and men) in doing the same.  For over 20 years I have been utilizing a holistic approach to teach my clients how to properly strengthen themselves physically, mentally and emotionally.

Don’t waste another moment!

Learn how to take care of your Being!

You Are Beautiful, You Are Strong, You Are Worth It !

Get To Know Macro-Nutrients

Before you think about what you should eat and how much, I believe you should get to know you macro-nutrients.  Each nutrient plays a major role in human development and function.  You should never follow a plan that removes one of these nutrients completely from your daily nutritional intake.


  • Major source of building materials for muscles, blood, skin, hair, nails and internal organs
  • Necessary for the formation of hormones
  • It acts to prevent blood and tissue from becoming too acidic or alkaline
  • Helps to regulate water balance
  • Enzymes and antibodies are formed from protein
  • Plays a major role in the production of milk and blood clotting.
  • 1 gram of protein = 4 calories


  • They are the chief source of energy for all body functions and muscular exertion at high intensities
  • They help regulate digestion and utilization of protein and fat
  • Forms of carbohydrates found in food are simple sugars, starches and cellulose
  • 1 gram of carbohydrate = 4 calories


  • Fats are the most concentrated source of energy in the diet
  • They act as carriers for fat soluble vitamins
  • Involved in cellular-membrane structure and function, precursors to hormones, cellular signals and regulation and excretion of nutrients in the cells
  • Fat deposits surround, protect and hold in place organs such as the kidneys, heart and liver.
  • 1 gram of fat = 9 calories

Healthy Being: More Than Just Nutrition And Exercise

Whether I am preparing for a sport or adding a new component to my fitness consulting business, the starting point is exactly the same.

My first responsibility is to determine what will make me happy.  Answering this question helps me create my goal.  Notice I say “my responsibility”.  Each individual has the responsibility to create their own happiness.  It took me years and a lot of wasted energy to figure out that it was not my “job” to “make” others happy.  I can certainly be on someone’s “team”, but there is a very big difference between being on someone’s team and trying to make someone happy.

I find it amazing, some people actually enjoy drama (personally I have no time for it).  They enjoy having people trip over themselves to make them feel better.  Attention getting behaviors are for children under 5.  Behaviors  like these do not help individuals create the life they were  meant to live.   If you are reading this and you demonstrate these behaviors, join in, mentally create a positive future for yourself, become an active participant in your life, get strong with us so you can let your spirit fully express itself.

If you are someone who attracts individuals in need of attention and they are not active participants in their lives, you have a decision to make.  First, determine who brings your energy level down.

Simple test-  Think about everyone in your circle.  Does the thought of a particular person make you smile or not?  If the answer is not, boundaries need to be created on your end.

These people don’t always have to be removed from your life.  The easiest thing for you to do is just be aware that a particular person drains your energy.  When you are in contact with them, conserve your energy by not over extending yourself.  Be friendly, be yourself, but hold back on giving advice.  Try it for a week.  Your energy tank will surprise you.  Sometimes metal/emotional energy usage is more draining than my toughest workouts.

  Remember, air mask on yourself first!

I have also learned over the years how important it is to “Rip The Band-aid Off”.  I am not confrontational, I don’t like it.  However, sometimes we have to share information that may be met with resistance.  I have found it best to say what needs to be said and deal with the response sooner rather than later.  I have had people (non-clients) in my life that I needed to pull back from.  They noticed.  I had to share with one particular person that the relationship was extremely draining on my end.  I was trying to help and in return I was dealing with someone starving for attention who  had no intention of moving forward in her life.  I explained I could be a friend but my professional help was not part of the friendship.  This individual was angry and tried to guilt me into continuing the relationship help and all.  I knew at that moment our relationship was not a friendship.  No friendship is based on guilt.

Please hear me when I say, “Women vent, they don’t complain.”

We are verbal creatures.  We have a need to express.  We must have a way to get things off our chest.  If we don’t, what lingers within us will negatively express itself through our body.  I drove myself to the ER a number of years ago because of intense chest pain.  Luckily, it was not my heart.  Let me share with you what a learning moment that was for me.  I haven’t kept anything bottled up inside since.

Venting is healthy, however ongoing negative dialog is not.  I have to address this negative dialog with many of my new clients.  My response, “So what are you doing about it?” They look at me puzzled, as if to say “I can actually do something about this?”  I point out their negative verbal pattern, explain how powerful their mind/thoughts/verbal expressions are and how a mental/verbal shift towards what they want in their lives would benefit them more.

HOMEWORK:  Review how I set myself up for success and create your own Q & A sheet. (BE VERY SPECIFIC)

1.  What will make me happy?

Make sure to include all areas of your life: physical fitness, family, spiritual, etc.

It is very important to write this down.  Post it and read it whenever you can.  Visualize the final outcome and create the feeling within your system that goes along with accomplishing your goal.

2.  Create a “TEAM”?

Create a support team no matter how small you think your goal might be.  It’s important to have positive people around you that want to help you succeed!  They will be there for you to share your ups and downs throughout the process, as well be there to share in your joy when you reach your goal!

3.  Get a “Theme Song”.

Everybody needs a theme song.  This is your anthem!  This is what you blast in your car when you’re driving to work.  You play it when you’re visualizing your goals.  It’s what gets you JAZZED!!!!  It’s what makes you get up when your too exhausted to exist.  Play it, Sing it, Rock it!!!

4. Create Motivational Statements..

You must fill your mind with what you want to create.  If positive statements are flooding your mind, there leaves no room for the negative.

5. Do It When You Don’t Want To

I  have had the best workouts on the days that I have had to drag myself to the gym.  These are the moments when you can really be proud of yourself.  A slice of discipline goes a long way.  Just keep thinking about your goals, play your theme song, get up and go!

6. Enjoy Every Moment Of The Process

It is a lifelong journey, ENJOY IT!  Celebrate your “moments”.  I love it when my clients share their “moments” with me.  “I walked up my 2 flights of stairs without being out of breath”, “I was able to make it through the airport with my carry-on bag without having to stop”, “I was drying my hair and saw my shoulder and bicep muscles”, “I wore an pair of pants I never thought I would ever fit in again”,etc.  Join the “Team” and share your moments with us!

7. Let Your Mind Say What It Wants, You Drive On!

Know going into any adventure there will be moments you question yourself, say negative things to yourself and think about giving up.  Everyone experiences doubt and uncertainty.  What separates those that succeed and those that give up is what is done with that mental negativity and uncertainty.

You are more powerful than any thought in your mind!

These thoughts float through our mind when we are tired and overwhelmed.  When you have thoughts that float in, acknowledge them, thank them for coming by, dismiss them and trust your process.

Giving Up Is NOT An Option!

Get Fired Up

You don’t have to be an athlete to get fired up by this pre- game talk given by Herb Brooks (character) in the Disney movie “Miracle”.

Cover of "Miracle (Widescreen Edition)"

Cover of Miracle (Widescreen Edition)

Miracle (2004)

Herb Brooks: Great moments… are born from great opportunity. And that’s what you have here, tonight, boys. That’s what you’ve earned here tonight. One game. If we played ‘em ten times, they might win nine. But not this game. Not tonight. Tonight, we skate with them. Tonight, we stay with them. And we shut them down because we can! Tonight, WE are the greatest hockey team in the world. You were born to be hockey players. Every one of you. And you were meant to be here tonight. This is your time. Their time is done. It’s over. I’m sick and tired of hearing about what a great hockey team the Soviets have. Screw ‘em. This is your time. Now go out there and take it.

This quote gets me pumped up!  I read it before I go to the gym,  as well as before I take on a number of other overwhelming tasks.

Activity:   Make a written list of all the overwhelming tasks you feel you need to accomplish.  Pick one and get to it!

Don’t let the feeling of being overwhelmed keep you from moving forward.

Perfect Time To Begin

Whether you are looking to start an exercise program or eat for health, please realize “The Perfect Time” will not present itself.

The perfect time is merely an illusion we have created in our minds.  How many times have we told ourselves we would start eating for health after we have consumed all the unhealthy food in our homes or we would begin to move more when things settle down around us.

Time does not stop and wait for anyone or anything!

Do you really want to wait another minute to experience the life you were meant to live?  Begin now!  Tune into yourself and ask your “Being”, not just your body, what it needs right now to move you in the right direction.  It will provide a response.  You just need to keep your eyes and ears open.

Take A Moment For Yourself

I came across a paper given to me years ago as I was looking through my stacks of information about nutrition.  I just wanted to share it with all of you.

One Minute For Myself

The one minute symbol is intended to remind us to take one minute to stop, look and see how we can take good care of ourselves – as well and as often -as we take care of others.

*Before I can take care of anything or anyone, I must first take good care of myself.

*I treat myself the way I would like others to treat me.

*In one minute I can change my attitude and in that one minute I can change my entire day.

*The more I take good care of myself, the less resentment and anger I feel and the more loving I become toward myself and others.