Posts filed under Fitness Trainer



It’s Monday but this message is really for any day of the week. Each one of us has something amazing to offer from hard work to lending a helping hand. No matter what it is, the world needs it right now.  

The people who love you and, even those who may hate you need to see your amazement shine through. Why? It gets people thinking, “what can I do to be better?”. If you can create a domino effect of all things good, it makes life more enjoyable and gives others something to strive for.

So, even if it’s just for one day...let your amazement sign and share it with the world!  



         Smile, it's Monday! Let's get it.   

         Smile, it's Monday! Let's get it.   

1. Set the tone for the week by proclaiming your week will be a good, positive week! 

2. Make sure your goals and "to do" list are reachable and clearly defined for you to accomplish them.  

3. Do not let negative people or situations bring you down. YOU are in control and life is waiting for your positive contributions.  

4. It's MONDAY! Get in your head...You are healthy, smart and strong, ready to conquer anything.  

5. Stay focused and know that you have family, friends and people who support you 100%!  

Water Wednesday

You know what to do! Grab those water containers, fill them up and get ready to release yourself all day!

8-10 for women and 10-12 for the guys. Drink up! 

Thank you, ZeroWater for your support!  Learn more about the best water filter ever at! 


         Proud ZEROWATER Ambassador! 

Tuesday Training Tips

1. Have fun. Getting in shape is a part of life, so make it fun. Find something that challenges you but also puts a smile on your face. If you don't enjoy it, you will not stay in shape.

2. Know your limits. It's like running a marathon and you never trained for one. You will more than just the burn of a long run the next day. You could injury yourself. Same holds true starting a new workout, take baby steps and increase the intensity by 10-15% per week. Your trainer knows!

3. Plan ahead. It's always good to plan ahead because if things do fall apart, hopefully you will have an alternative. Make sure you have proper gear, water and a "let's do this" attitude before you get started.

4. Work hard. Yes, I told you to have fun but to see results, you have to stay focused and work hard. Hard work = Results. Don't sell yourself short or doubt yourself. Stay on course.

5. Get good sleep. Oh yeah, sleep is a huge part of your daily workout. Get at least 7 hours of sleep.  If you think that's impossible, re-evaluate your schedule or take power naps throughout the day. I check my FitBit daily to make sure I had a good nights sleep. You can do it!



It's great to have goals but make sure your goals are realistic goals. The first thing I share with all my clients is realistic goals. Taking one step at a time and setting a workout schedule that will work for them and not everybody else.  

I have trained young athletes to a more mature client and getting them to share their goals and what they want is easy. Putting the work can be hard but the end result is always worth it and they are always ready for more. 

It's great to have goals, look at other "bodies" and aim for the stars, but remember your body is unique and responds to exercise differently than the person in the picture. So, get with a trainer who will help you find what you are looking for, explain what will work for you/what will not work for you and help you get started...NOW! It's never too late to start. 

Get Started with 5 Easy Steps

It's Monday and have you ever noticed that Mondays seem to be the start button for anything new we want to get involved in?

How many times have you heard. . .

  • I will start that new diet on Monday.
  • There's a new workout plan I think I will start on Monday.
  • I have until Monday to stop eating sweets.
  • Monday is the day I will stop smoking...cold turkey. 

Hey, it's OK! We all need a starting point and Monday seems like the perfect day. . .but is it really? Check out these 5 steps to get you started on something new and possibly stick with it!

1. Don't pick MONDAY. Start on a day that is realistic for you. Think about all the things you HAVE to get done on a Monday. Work, family, traffic, traffic, work, family and then sleep! Monday may NOT be the ideal day.

2. Pick a workout that is super simple and build from there. 10-20 push ups a day sounds good. 15 sit-ups might work for you or a little yoga in morning for 20 minutes could be a great way to get you started on a daily routine.

3. Find a picture of your goal weight (again something realistic) and stick it. Not everyone can be Beyonce, trust me, I tried, but you can be the best version of yourself and rock it! Everyone's make up is different and when you realize that it's harder than expected to get the perfect abs, butt or legs, people tend to give up. Know your body type and find pictures of others who are similar to you.  Even if it's an older picture of your fitter self, that will work! 

4. EAT right. Do not starve your body of any minerals or nutrients unless instructed by your doctor. Eat 3 square meals a day, watch your portions and make sure your meals are colorful, as well as fresh.

5. Timeline your goals. It's great to figure out what you want and how you are going to do it but make sure you put a timeline on those goals. If you give yourself 4 weeks to shave off a couple of pounds and gain muscle, take note and stick to the plan. Then once you hit that goal, make another goal for the next 4 weeks. Always challenge yourself and change it up.

These are the five things I do when I am starting over with a new workout routine. I always take a 2 week break after a major event and starting over is never easy so I always keep it simple and motivating. Good luck and have fun!


A New Way to Get Motivated



I am known for my creative workouts but I also have H U G E artistic side as well. My "other" talent/trade is developing and designing cool products. I am slowly getting back into weight training and when I am training myself, I like to train at home. My weights at home were getting old and rusty. I didn't see a reason to throw them away or even give them away, so I decided to get out my paint, duck tape and creativity! 

I was so excited to share this idea, I rushed through it, so it's not my best work but you will get the idea and maybe update your own set of weights that fit your style. For me, I used what I already had in my art bin but here's a quick list of what you will need to get started.

Supplies needed

Supplies needed

  • Old rusted weights
  • All purpose sanding sponge
  • Your favorite color spray paint (preferably paint that includes a primer)
  • Cool and artistic duck tape (Michael's, Target or any art store)
  • Plastic drop cloth and painter's mask

It's pretty simple. First, sand off some of the rust from your old weights. Next, spread out the drop cloth, put on your painter's mask and start spraying. A couple of light coats will do the trick. Allow to dry, flip to the other side and spray again. Last, take the duck tape and wrap around the handle of the weights. The weights can be any color and the duck tape can be a design that reflects your style.

Now that my weights look better, I think I will lift more and get stronger faster. At least, that's the idea!

Try it, but take your time and make those old weights into something new and motivating! As always, have fun working out.

A NEW DAY...Monday's Motivation

Did you wake up this morning? Even though it's Monday, you were able to move, take a deep breath and say "here I go again?". OK, that's fantastic! Now, make a choice to have a GREAT day!

No matter what's going on in your life, choose to have a good day. Do not allow negative thoughts or feelings enter into your mind. Pray, meditate and tell yourself, "today is mine and I am going to make it a good one. I am going to put a smile on my face, do something awesome for someone else and conquer at least one goal today!".

I don't know about you, but I have A LOT going on in my life and I will be the first to tell's not all good AT's not all bad either. So, I am going to focus on what's good, enjoy the beautiful sunshine and good people in my life. That's what keeps me going and that's what exercises my spirit. You know I had to put something in there about exercise! LOL! 

Have a great day, do at least ONE THING that puts a smile on your face and let's slay Monday

BUILDING more than just MUSCLE

When you decide to make that change and start working out, you are doing more than just building muscle on your physical body. You are building your mental and spiritual muscles as well...if you are doing it right. 

Remember the first week is always tough when starting a new workout or even when you are in the middle of workout regiment. Mondays are particularly hard when you have work, kids, significant other and life's every day demands weighing you down. But you can't give up. Your health, family and friends depend on you to take care of yourself. 

This is what happens when you WORKOUT!

  1. Increase blood flow through the body to help build muscle and stimulate the brain.
  2. Instantly challenge yourself to do more than would be doing if you were still sitting in that chair or on the couch.
  3. Prayer or believing in something quickly kicks in because those weights look pretty heavy or that trail you want to hit suddenly looks pretty long. A little prayer will help you get through it.
  4. Completing a tough workout makes you just feel good about yourself. Usually when we are challenged and not sure if you can do what is placed in front of us, when we are just amazed yourself that you did it. Workouts can put you in good spirits especially as you get closer to completing them.
  5. Workouts improve your overall health by 10% immediately. 10%! You start to move more, compete differently and feel stronger inside and out!

Good luck, find your workout passion and start moving!