Posts filed under Personal Training


...Get in shape and Stay there!


In order to make a significant change in your body, you have to develop a workout program that is right for you. I always encourage my clients and friends to eat real food, stick to a plan and allow yourself a day or two to just be YOU. Remember, getting in the best shape doesn't mean you have to stop eating or workout like a maniac. It's about eating smarter, understanding how food can work for you and not against you. Keeping up with what you eat, how often you workout and tracking sleep all play a roll in keeping the your body in the best shape possible. 

If you are not trying to lose weight but maintain or even gain a few pounds (yes, that's a real thing) everything mentioned above remains the same. Below is an example of a "plan" that anyone can follow. It's extremely simple but it's a start. Planning is everything and when you stick to it, it will be successful.


  • Exercise 5-6 days a week for 40-60 minutes (2-3 strength days and 3 cardio days)
  • Prep daily meals (3 solid meals a day/2 snacks/drink 9 cups of water)
  • Stretch before and after each workout for 5-10 minutes
  • Get a minimum 7 hours a sleep a night


  • Replace any negative thoughts with positive thoughts "immediately"
  • Know that you are exactly where you need to be right now. You have a good base to set realistic goals for a healthier lifestyle.


  • Take 10-20 minutes per day to pray, meditate or have personal quiet time.
  • Choose to be happy and appreciate where you are in life.
  • Be grateful and live in the present.

Happy Friday! Contact me for a more exclusive plan...just for you!

LEARN - Monday Magic

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I know that most running bloggers, fitness experts and motivators share things that are positive, forward driven and full of happy thoughts. I know because I am one of those bloggers. I love reading a perfect training session and unicorn fitness dreams. But what happens when our favorites make a mistake or fail at something? Do they admit it? Do they share on Facebook? or Instagram? For the most part, probably not and I get it. I H A T E admitting I made a mistake and I definitely don't want to share it with the world. BUT...

This weekend was an eye-opener for me. I will TRY and admit what I failed at. U G H!!! Ok, I went to take another "Health Expert-type" exam and let's just say I missed the mark. #mad_emoji_face #embarrassed #frusTRATED

Yes, the trainer, the runner, the sports-mom and the coach has to re-take an exam on something I ALREADY KNOW! Let me just type, that was hard to type.

I could give you a ton of excuses but what good...OK...I didn't get enough sleep CRAMMING for the darn thing and I allowed LIFE to take over my study time. Excuses, maybe. Consequences, predictable.

Ok, back to LEARNING! What did I learn from this experience? Well, that I (singular) wasted A LOT of time not studying and allowing external situations to take over. Also, it's no one's fault but mine. Yes, I am a busy, working mother but if I want something bad enough, I KNOW how to make the time and space to get it done. NO EXCUSES.

The moral of the story? There are NO mistakes, NO failures and NO ONE ELSE to blame for your own short comings. Yes, there are things in life that may slow you down but it doesn't mean you can't get back up and try again. That's what I am going to do. TRY AGAIN and PASS with flying colors. 

MY LESSON in all this?

  • BY-GONE. I can retake the test.

  • STILL CERTIFIED. I am certified in 3 others Health Certifications.

  • HUMAN. Yes, life gets in the way because I am human.

  • MOTIVATION. This weekend has really pushed me to re-organize my life and keep going, now with a little fire under my pants.

LEARN - lərn/


  • 1.

    gain or acquire knowledge of or skill in (something) by study, experience, or being taught.

    synonyms: acquire a knowledge of, acquire skill in, become competent in, become proficient in, grasp, master, take in, absorb, assimilate, digest, familiarize oneself with...

  • 2.

    teach (someone).



If you are looking to reshape your glutes, quadriceps, hamstrings and calf muscles you need to do lunges. I have to admit that lunges are not my favorite exercise but the benefits of having a great butt, shapely thighs and faster 5K times has me hooked!

Lunges not only help strengthen your legs but they also help improve overall balance, flexibility and core strength. 

When performing lunges,

  1. Make sure your legs are shoulder width apart
  2. Next, take a nice step straight back from where your foot was placed under your shoulders.
  3. Move downward by bending knees at a 90 degree angle and finally
  4. Push up through your heels for full range of motion. 


  • stronger core
  • improved flexibility
  • better range of motion
  • provides power when sprinting
  • great looking glutes
  • shapely thighs
Posted on March 25, 2018 and filed under Workouts, Women's Fitness, Training, Running, Personal Training.

Favorite Core Workout


One of my favorite exercises to do after a long run OR just to do as part of my workout is the sit-up w/shoulder extension combination. It works the entire upper body and I definitely feel it the next day. If you do this exercise correctly, this is a fantastic upper-body workout you can do anywhere.  

  • Use medium to heavy weight.
  • Make sure your knees are bent and feet are hip length apart.
  • As you come down into your sit-up, roll into spine.
  • Keep your arms bent and weight near your chin before lifting weight over your head.
  • When you raise the weight overhead, make sure it is directly over your head and arms become straight.
  • Suggest doing 3 sets of 10-12 with a 30 second break in between.

4 Reasons to Love Thanksgiving

1. Family: Whether you have a traditional family or you have created your own, having a circle of people that you can count on when things are good or bad makes life so much better. Be thankful for your family and friends. They are there to challenge us, love us and be there for us no matter what.  

2. Food: O M GOODNESS! I love food and even though looking at me, you may have your doubts but cooking and eating are always on the top of my list. As I 15 year old daughter has control of the kitchen this Thanksgiving and has put together an amazing menu of fresh and exciting meals for the entire day. Love food, respect food and enjoy of the flavors of life!

3. Fitness: OK...sometimes this has to go before both family and friends but I LOVE FITNESS. It's a great way to release tension, get in the best shape of your life and meet other amazing fitness freaks that will keep you accountable this Thanksgiving Season. Remember, you will have to face them in the gym on Monday if not this weekend.

4. Fun: Whether you are knee deep in snow or you can hear the sounds of crushing waves at the beach find a way to get OUT OF THE HOUSE and have some fun! Whether it's a family walk, going to the local Thanksgiving parade or Turkey Trot...don't worry about life and have so much fun!

Ok, I have to go...the food festivities have begun ALREADY! We have an amazing Thanksgiving Breakfast spread that I have to .....BYE!