Can you feel it?


It starts off slow..a little twinge here, little tweak there. It may linger for awhile or it may go away…for a time. The next time it happens though, it gets more noticeable. It speaks louder to you in the form of a pain in the middle of your knee cap or when you rotate your shoulder.

Do you know what it is?

It’s your body… and it’s talking to you. When you go for too long or push too hard with no break, no sleep, and/or little zen time you start “burning the candle at both ends” as they say.

Stop it!

Your body was made to talk to you and fill you in on what’s going on with it. We’ve drowned out our own voices and whispers with work, food, alcohol, Facebook, and keeping up with the Kardashians we no longer know what our own voice sounds like.

In case you didn’t know… this is bad news bears.

Without listening to your body you will end up seriously injuring yourself physically and/or mentally. To keep a healthy body, mind, and spirit it is imperative you stop the outside noise in your life and silence yourself long enough to listen to what you body has to say. It may be life changing and life saving….

Drown out the noise surrounding your life, silence your mind, and listen to your inner most being. It has something to say to you.

so the next time you you feel that little twinge or whisper in your mind. Stop what you’re doing, put down the laptop (I promise it will be there tomorrow)….and listen. Maybe even..(gasp) take the rest of the day off from work, from the gym, from whatever is causing the voice.

Your future self will thank you for it later.

What’s your 3 in 30?


I’ve had quite a bit of mentors on my journey with health and fitness who have ALL given me great strategies and insights for success. This one thing however, has been a game changer. It organizes my goals, keeps me accountable, and helps me realize TRUE SUCCESS has nothing to do with money… well, okay. Money is only ONE aspect of success.

That’s right, I said it, it HAD to be said.

Todd Durkin, whom I am blessed to call my mentor and friend, introduced the 3 in 30 to me a few years back. I tweaked it a little to follow my personal life which is the one I show below. If you feel the need to change something in it as well…feel free! Remember:

This is your life, with your rules.

Rules (I don’t like that word so lets call it guidelines instead): 

At the first of every month sit down by yourself and write down 3 goals you would like to accomplish within the next 30 days (or 31) for each PILLAR. They must be realistic but stretch your mind a bit and schedule them into your calendar of events.

Pillars (areas of success):

Each pillar represents an aspect of your life. They may interlock or be on opposite sides of your world. To take this a little deeper you can rate each pillar according to how you see it presently from 1-10. 1 representing a horrible state and 10 meaning you’re on cloud nine so you know where you stand on your success meter.

  • Spiritual
    • Your inner spirit, soul, relationship with God, your energy, whatever this means to you because remember: your life, your rules.
  • Health
    • Physical health as well as mental. Are you recovering enough, moving a lot, eating greens, reading good books, sleeping well, etc.
  • Relationships
    • This includes family, significant others, co-workers, friends, or lack there of.
  • Adventure
    • Fighting dragons, chasing villains, swimming with mermaids…..just kidding. This is all about FUN. Are you enjoying life? If this has a low rating, how can you have more fun in life?
  • Financial
    • The dreaded word, dun dun dun. Full disclosure: around 45% of marriages end due to financial dispute so this is nothing you can ignore. Do you budget? Do you live below your means? these can help you get your finances on track as well as getting some professional help.
  • Career
    • You will spend most of your life working and being of service in some shape or form. I really hope you enjoy it. If you don’t, what are some goals you can make to change it?
  • Vision
    • This is an important one and for me links to mental health. What’s your vision for the world and your role in it? This includes how your mind thinks about that. Do you have “energy vampires” sucking the life from you? Do you have a vision board of where you want your life to go? This is an important one, spend some time on it.

Happy goal setting Thursday!

Nutrition Tuesday: What are you missing?


Welcome to the first day of 30 Days of Health!

If you have been following me for awhile this article will be review for you. The benefit of review is:

we need to be reminded more often than we need to be instructed.

I needed this topic to be discussed first or else everything else won’t be as beneficial. You’ll see what I mean in a second:

Dr. Berardi, Co-owner of the prestigious Precision Nutrition, Author, professor, and PhD in exercise Physiology discussed a lot of facts on “diets” and lasting nutritional change in the last seminar I attended of his this summer. He broke it down into two simple steps. The first one was, not so common, common sense that was crucial to success before the second step could be taken.

Do you want to know what it is?

He spoke about the human body and how it works. How it works with food, and how it works with stuff that says it is food. Simply put: the function of food is to fuel the body.

However, if your body has deficiencies of nutrients nothing you put into your body will be able to be utilized properly or at all.

In short – all the money you spend on “organic” food you’re literally just flushing down the toilet.

This means, whether you are trying to lose weight or gain muscle, if you have deficiencies in your bodies system all that work could be at a total lose. So, how do you find out if you have a deficiency? You could:

  • Go to the doctor and ask for blood work
  • Go to a certified dietician who specializes in blood and urine sample diagnostic
  • Most common: just figure you have a deficiency

The last one is most common for a couple of reasons. First, well…it’s cheap. The other two cost quite a bit of money if you don’t have a friend who can do it for you. The other reason is due to the food being sold to us, most every person has a deficiency of some kind. We are not getting the nutrients we need in our veggie chips! Weird right?

Simple solution: add an omega fish oil and multi-vitamin (the two most common deficiencies)

Adding these two to your daily intake will change your body, drastically. Most, if not all of us, are not getting what we need to thrive with our available food sources.

Just by adding those two vitamins mentioned above your body will:

  1. Absorb the food better and transfer it to the parts it needs to go
  2. Increase digestion flow and metabolism
  3. Increase your energy
  4. Decrease your fat storage
  5. Become a happier you!

The supplement company I trust and use is advocare. You can find the supplements you need almost anywhere, just do your research before you choose, there are some faulty supplement companies out there.

Long story short, before you get a drastic meal plan that tells you to only eat 3 ounces of carbs in a meal (like I’ve done) make sure your body is even working properly. It will save you money, time, and your body by adding the nutrients it needs to thrive.

“Take care of your body, it’s the only place you have to live.”

Can you believe my friend?!


I don’t normally talk a lot about working out because in hind sight it is such a small sliver of your total health. Important sliver, yes, but not as big as everyone makes it out to be.

HOWEVER, working out these days has become quite a fad and I believe it bears speaking about. I have a friend who has a membership to a big box gym, a circuit training studio, spin studio, AND a yoga studio.

Sound like anyone you know?

Before you get ahead of me and think I am going to bash on this person lets calm our horses. There is something to say about the person who is willing to invest in themselves and their body. YOU are the best investment you can make in this world and hey, if my friend can afford spending $700 dollars a month on gym fees… MORE POWER TO HER.

It doesn’t matter how much you can afford or cannot afford (I don’t believe in that negative C word ps) what matters is you invest what you are able for your personal development. Working out is definitely in that realm of personal development.

“Before you can change your life, you must first change yourself.”                   -Ambia Cherie

Working out is arooound 10% physical and 90% mental. When it gets hard and you feel like giving up, it’s the mind that allows you to push forward, IF you train it to. Working out is as much a mind exercise as it is a body exercise. The reason being is your body is capable of so much more than you even know, all you need to do is train your mind to get out of the way.

When you push forward and do 10 extra burpees it trains you to also make 10 extra phone calls. When you give extra energy to jump a little higher it gives you the ability to give extra energy with your family… see where I’m going here?

Bottom line: invest in yourself, it’s the greatest investment you’ll ever make and the missing link to your success. 

*PS if you want all the studio memberships without the bill there is a new company out called Screen Shot 2015-08-24 at 11.30.22 AM that takes many studios in your area and combines them into one membership…. I know right?

Mind. Blown.

Check them out! it’s a great way to try new things and get a more holistic approach to working out without the payment!

See you all for the 30 Days of Health starting NEXT WEEK! Sign up now by CLICKING HERE so you don’t miss out!

If you want to lose weight, you’ll need this FIRST


I hear it…almost everyday. In class, at the super market, on the phone. It’s the single most asked question I get as a health coach.

How do I lose weight?

Of course, this is not a one sentence answer….or is it? My follow up questions to them are always:

  • What are you doing for your health now?
  • How many meals do you have daily?
  • How often do you workout?
  • How much water do you drink?

All these questions are needed to acquire the right plan for each individual because each person is different.

None of this matters though. Because what you have done recently has nothing to do with if you will be successful at weight loss, weight management, muscle gain, or anything in between. Do you know why?

Your success is not on a physical level, it is a mental state.

Every kind of success, whether it be your career, your family life, your level of income is all a mental state of living. Your health is no different. In short…

Sorry, there is no magic pill.

Your success comes when you make a commitment to yourself, your body, and your life.

There is no shortage of information to teach you how to lose weight. All you need to do is Google how to lose weight and you’ll get 99,300,000 answers. The shortage is in your commitment to yourself.

Q: You make commitments to your job, your kids, your spouse or significant other, and your dog….why are you unable to make a commitment to taking care of yourself by keeping your body healthy?

A: Lets commit, right here and right now, to keep ourselves healthy and strong just as much as we commit to the ones we love in life. This is not selfish, it is necessary to continue our commitment to others.

Let’s begin, NOW.

30 Days of Health: Are you ready?

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Imagine your life with less stress, more time, and an increase in productivity while living healthier and happier.

That’s what my 30 Days of Health is here for with BONUS nutrition tips, workouts, and goal setting techniques to make the rest of your life, the best time of your life.

All you need to do to sign up for this FREE month of health tips is CLICK HERE!

We are starting September 1st so mark your calendars now and get ready for a life changing experience.

“Your outer world is a direct reflection of your inner world. To change your life, you must first change yourself.”

The D word and how it controls your life


The D word is used every single day of your life and many of those times…you don’t even realize you’re using it. Whether you realize it or not it shapes more of how the rest of your day and life will go from there on out.

It controls your actions, your thoughts, the people around you, and the habits you create. It is the switch you need to change your path in life and at times is the reason for that switch.

Do you know what the D word is?

It can make or break you and even when you don’t do the D word, it is a decision in and of itself. Did you catch that?

Did you see what I just did there?

The D word is Decision. You make decisions every single day. You decide what you are going to wear, what you are going to eat, where you go day to day, if you take that new job or stay with the old one.

Some decisions are easier than others, like brushing your teeth (I hope you choose wisely on that one.) The harder decisions, like breaking off a relationship, sometimes take longer to react to and I know some people who don’t make decisions at all. What you may not realize is the lack of decision making is in deed a decision in and of itself.

Everything you decide on will end up changing your life because one act, one thought, one movement creates a ripple affect that will lead into habits; and habits lead to your destiny.

The good news however, is you get to CHOOSE which way your life will go. No one gets to make your decisions unless you let them, it is all up to you.

Once you realize this innate power you have over your life…magic begins to happen.