Don't Quit!

Every year many people flock to the gym with the best of intentions. They come faithfully for one or two months and then are not seen again...or until next year. 


Look what happens when you stick with it. The white shirt, used to me my gym shirt. Now it's the orange shirt which I will wear whenever I have the opportunity! I love it! I also have multiple black one's in the same style ;) 

This success can be yours too. You just have to stick with it. Yes it's hard, yes it takes time, yes it can get frustrating, but the rewards are many. The rewards go far deeper than looks. They are inside. You will feel amazing, energized, and you too will motivate others. You can do this! We are doing this together.

Live Healthy my friends :)

You Are More Than A Weekly Weigh In Number

It is clear that the scale isn't the only way to measure success. Sometimes, the scale doesn't reflect the amount of effort a person puts in week after week. Don't let a non moving or slow moving scale discourage you. Instead focus on your personal triumphs.



Here is how I measure my success.



I am up to 240lbs for the leg press. This doesn't mean I am forever staying at this weight. I have gradually increased my weight from 80lbs to where it is now. How I judge success is: Can I do it longer? Can I add more weight? Can I handle more resistance? Can I do this weight with one leg? Oh and I can :) Can I add extra calf raises?


Stairs (which I hate btw) I judge success by can I run up and down 3 times. Can I add additional weight? Can I add more laps? Can I add in a strength interval?


Plyometrics is hard for me, but I do it anyway. I judge success by determining whether I can do more of level 2 and 3 over level 1? Can I jump higher? Can I consistently jump onto the large step and back down or do I need to rest? How long do I last until I need a break? Did I last longer this time?


Being aware of how I feel is a good gauge in helping me determine how I'm doing. It's hard not to feel good when you work out like a maniac. Endorphins are a good thing. If I'm not feeling good, maybe I'm doing something wrong. Or maybe I slacked off. Sometimes, I could just be having an off day and that is ok. Everyone has an off day. You can't be perfect all the time. Additionally, I am cognizant of how my clothes are fitting; are they loose? Are they getting tight? Getting tight is a bad thing. If this happens, look at your exercise, look at your food log, are you being honest with yourself? Nip it in the bud, don't wait until you are shopping for larger clothes.

Right now I am fighting an uphill battle with the flexed arm hang. I must pass the flexed arm hang test to be considered for a fitness certification I have my eyes set on. My shoulder is stubborn, not healing to my standards. It has been left extremely weak. So I've been practicing. As of right now I am concentrating on just hanging for 15 seconds. When I first tried I lasted 3, then 6, now 11. To me that is success. There is progressive improvement. I am working on grip strength and mental toughness. I want to be sure I give this goal my all. If it turns out I can't do the hang without damaging my shoulder I won't go for the certification, but for now... I'm going for it until my body tells me otherwise.


With the new day comes new strength and new thoughts. ~Eleanor Roosevelt


Another measurement of success is passing up an extra slice of pizza, ordering a salad instead of fried chicken, passing up a beer for lemon water. These too are successes.


Success lies around every corner. It doesn't always have to reflect a number. Sometimes success is simply doing just a little better or making the harder choice.


What are your successes?


Be proud of what you have achieved.

Holiday Mayhem Part 1-Cooking

It’s November 1. It’s now the holiday season. I’ve been giving tips on my facebook page on how to keep active and providing some healthy eating ideas for family dinners and parties. However this doesn’t help release all of the stress associated with the holidays. For this blog post I wanted to do something different. I’m not going to give fitness tips or inspirational stories.  I will provide practical tips on helping ease the stress of the holiday dinner.

I am a big planner. I plan meals, workouts, social time, cleaning schedules, etc… All of this helps me keep less stressed and frustrated. But what happens if I have to plan a meal for 10 or 15 or 20! I would begin to feel stressed, just as I’m sure many of you would.  I would probably implode under the pressure, sacrificing my healthy lifestyle choices. It doesn’t have to be this way, there is a solution. It comes with planning and accepting help.

Does Aunt Rose and Grandma Jo always offer to bring something? Let them! They want to help. I know it can get crowded in the kitchen, so only let people who are helping you prepare foods in the kitchen. No food bandits allowed. To prevent the temptation of these food bandits or snackers, have a couple of appetizer trays in other rooms. Consider a veggie platter, olives, cheese and crackers, simple fun finger foods that don’t require much work to put together.

Another great way to plan ahead for big get togethers is to cook the night before. This is great for things that you just need to heat up or simply serve, such as casserole dishes, salads (don’t put dressing on it, it will wilt over night!), desserts, and the appetizer trays.

Cleaning up can also cause a lot of stress. Seeing all of the pots, pans, and utensils build up in the sink can make some people feel overwhelmed. You can do as I do which is clean as I go, or you could delegate to someone who keeps asking “what can I do to help.”

Remember by delegating and accepting help allows you to enjoy the day as well. You won’t be trapped in the kitchen all day only to see your friends and family enjoy the cooking and seeing them as the leave. You could instead watch the game with them, play games, or simply get caught up.