A Mind is a Terrible Thing to Waste. . .


Our minds are very powerful. As soon as we wake up in the morning, our heads are flooded with good and bad thoughts. No matter who we are or how much we have on our plates, thoughts are moving and grooving in our heads 24/7. If we don't get a grip on our thoughts, our thoughts will get a grip on us. 

Controlling your thoughts is the same as controlling your healthy lifestyle. It's a muscle that has to be trained in order to stay positive, focused and move forward.

Now, I am no different than anyone else. I have thoughts that flood my head 24/7 and they are not always positive. So, there are a few things that work for me and I hope they can work for you.

Here are 5 things that I do daily to keep my mind in the right place and a smile on my face.

  1. Pray for Strength and sometimes a Miracle (Meditate). Prayer is a huge part of my daily routine. The things I try to accomplish on a daily basis are always bigger than myself and prayer helps me get through each and every challenge I face.
  2. Surround myself with Good and Positive People. One thing that I am blessed to have right now are very positive people. There are days I can be pretty low. Being a single mom, an aging athlete or dealing with daily hurdles at work...it can be like, Oi! But the people that surround me are extremely positive and it's hard to be in a bad mood when you are around people that make you feel good!
  3. Work it OUT!...EXERCISE. Moving your body is a GREAT way to keep your mind strong. Focusing on a nice long run, throwing around some heavy weights, participating in a group fitness class you love or simply getting in a brisk walk is a perfect way to relieve stress  and organize your thoughts.
  4. Create and Build. Just like everyone says they are not an athlete but they do SOMETHING athletic. You may not think consider yourself an artist but you can create something. You can paint, draw or start on a project at home. Cooking is building. This helps keep your mind on something new and exciting.
  5. LAUGH! Right now, as I type this...I am listening to Kevin Hart in the background...laughing my BUTT off! For me, I LOVE good comedy. Good comedians are great story tellers and keep your mind moving throughout their skit. So there's not much room for negative thoughts when you are focusing on a great punch line!

STAY POSITIVE and leave Mr. Negative at the door, even if it's me from time to time. LOL!


...Getting in shape and Staying 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 stop eating or restrict your body from important nutrients like carbohydrates, proteins or fats. 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!

ATHLETA UTC Fitness and Running Clinic w/SeeNicRun


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Here are a few things to consider when taking a group exercise class.  As an instructor, we all want you to have fun and enjoy the class but also be safe!

  1. When choosing an exercise class make sure it motivates you, the instructor enjoys what they are doing and you can understand all the cues for each exercise.  If you are lucky enough to find all of this in one class, keep going! If you love it and it is changing your life by changing your body. . .don't stop!

  2. If an exercise seems to be too complex, do not do it or look for the modifications.  Don’t try and be a superhero or think that someone will judge you.  If you can not do the move properly, do not do it and ask the instructor after class how to do the move correctly.

  3. Unless your group exercise class has a warm up and cool down built into the workout, make sure you actively stretch before each workout and statically stretch after.  The most important areas to stretch, flex and extend are your ankles, knees, hips and neck.  These are the areas of your body that tend to be in a static position throughout the day.  Make sure you move those joints and stretch the muscles that support each area.

  4. This may be a no brainer for most but you would be surprised.  Make sure you wear comfortable training shoes and apparel.  In order to move freely in class, you need clothes that will move with you and shoes that are flexible for jumping, bending, twisting and pushing weight.

  5. If you are brand new to the class,  do what you can and at your own pace.  Many times, you see a class that you can not WAIT to try and that’s great! But I highly suggest when you start, do part of the class, come back the following week or a couple of days later and do more.  It’s the best way to set yourself up for success and get results.

  6. Do not give up over a little soreness.  More than likely, when you take on a new class, the next day...you HATE your instructor.  LOL! You just moved your body in ways that you don't normally move them everyday.  This is DOMS "Delayed Onset Muscle Soreness" and it last for about 24-72 hours.  You have to keep moving and work through the soreness in order for the class to be successful.  If you do become injured do not continue and see your doctor.

  7. Meet with a Personal Trainer and get an assessment.  This is not mandatory but it would be great to get some one on one insight on how you can align your body and make sure each move that is shared in class is done correctly.  You can let your PT know that you want to take a particular class and you need their help to prepare you for it.  

  8. Talk to your instructor.  Don't be afraid to approach your instructor after class with questions that you may have when it comes to proper movement, why you do particular exercises and if the class is right for you.  Instructors love questions because we love helping you get into shape.

  9. HAVE FUN! Working out should not be a chore.  Make sure you are having fun while you sweat OR see how you feel after the workout.  If you are tired, sweaty and feel like a Super Hero. . .you will be back!

I hope these tips help.  If you are having a hard time getting into shape because doing it alone can get frustrating find a group exercise class that will satisfy your needs.  Whether you need more cardio or strength training, there is something out there for you.  

When you find that perfect strength class, I suggest taking this class 2-3 times a week to tone and reshape your body.  Cardio classes can be taken daily but I highly suggest swapping cardio classes with strength classes.  Check out the example below, find some classes that will work for you and your crew and get moving!

Water Wednesday


Back in college...

while all my girlfriends were drinking soda pop and chugging down beers, I always had my "red cup" of water in my right hand. Yes, I was a fitness nerd, even back then! Oh, they made fun of me but I didn't care. My mom always encouraged my sister and I to drink water...ALL THE TIME to help reduce acne breakouts and aid in hair growth. Since I am a little vein about my skin and hair, I drank as much water as possible and haven't really changed. You don't have to be a fitness nerd to drink water, just start making a goal to get at least 8 glasses of water a day. Add a little lemon or mix it up with having your coffee in the morning and water for the rest of the day! Trust me, it's good for you and your body need it. 

Here are 5 Things Water can do for You RIGHT NOW!

  1. Aids in healthy digestion
  2. It powers our warm to hot workouts
  3. Oxygenates muscle and lubricates the joints
  4. Boosts the organs when getting your first cup of water in the early morning hours
  5. Water can act as a detox and remove the toxins from your body.

Ok, that might be 6 things but trust me, water works! Make sure you get 16 oz of water in your system today!




Last week... 

...I had a little extra time to get out, do something a little different and meet new people. I ran with a new running group on Tuesday night, met with a  new group of women from a local San Diego Volunteer group and ended the week with a very charismatic UBER driver! My goal was to make sure EVERY DAY was a good day, no matter what was going on in my life and I have to say, it worked!

Now, don't get me wrong, there were a number of things that went wrong this past week. Things that would make a person go a little nuts but I refused to go there! Once I slowed down and took a different approach, I came to the conclusion that every problem has a solution. Staying calm, thinking it out and making rational decisions without all the emotion saved a lot of time and frustration.

How are you feeling today? Where is your spirit?

How are you facing your challenges in life? Whether it's work, family, a co-worker or simply improving your lifestyle, how does it effect YOU? How does it effect your spirit? If your spirit is not positive, usually your day is not positive. Only you control how you feel, so let's try a few things to be positive and stay there.

5 things to stay focused and stay positive...

  • Pray and Meditate

  • Talk it out with a good, friend

  • WORKOUT (Dancing your troubles away can be very effective)

  • Write it out

  • Simply make the decision to STAY POSITIVE right NOW.