Thankfully Thursday

Dear Universe, This week I adopted the idea of a Gratuity Rock.

The Secret inspired me to find, and use a gratuity rock. It is a pebble that is placed in your pocket or someplace that you see frequently throughout the day. Every time you touch or see that pebble you are supposed to thank the Universe for something in your life.


This week I had a rough one. I felt discouraged about my path in life and I felt like my dreams and goals were being tested. I saw my gratuity rock sitting on my desk today and I realized that being discouraged is not a bad thing. By someone suggesting or telling me that I can't do something, only makes me want to prove them wrong by being the best at it.

I am thankful this week for that discouragement. I love who I am and I know that I am going to make great things happen. I will be the best at what I do because I love what I do. I live, eat and breathe a healthy lifestyle everyday and I know that by being a Fitness Trainer/Life Coach/Healer, I will be able to inspire and help so many other people in my life.

Every second of every day I am trying to find new ways to keep myself inspired and in turn inspire those around me. I am always looking for more information, more knowledge, more experience. I push myself everyday to prove to myself and my future clients that it can be done and that they can do it too.

They can make a complete lifestyle change and stick with it. They can eat healthy, they can exercise daily, they can see the wonderful changes in their life. They can be successful, they can do and be anything they want. I want this for people. I want to help others realize their potential and to grow and be happy.

I am thankful for the rough week I had. It made me stronger.

Thank you Universe for that random pebble in the middle of the floor that I stepped on. Thank you for making me stop in the middle of my feeling bad for myself, and thank you for the tiny bit of inspiration just when I needed it the most.

Light and Love,

Fitday!!! Overcoming That Plateau

Happy Friday!!!!!


I absolutely LOVE Jillian Michaels. She is such an inspiration and advocate for health and well-being.

I listened to a podcast of hers a few weeks ago where she addressed the topic of hitting a plateau and how to overcome it.

She honestly feels that the idea of a plateau is silly. If you hit a plateau it is because you most likely aren't doing something right. It is a simple concept of calories in, versus calories out.

I mostly agree with this idea, that the plateau is a result of not burning the right amount of calories, but I also disagree with her because hitting that plateau does happen, for a lot of people. The point is to recognize it and then take steps and create a plan to beat it.

There were three things she suggested in overcoming that dreaded wall of weight loss.

1. Take a serious look at the amount of calories you are consuming and the amount you are burning. She talked about 'vanity' pounds. The few extra pounds at the beginning of swim suit season. Your body has its own ideal weight, and if you want to loose those few extra pounds, they can be the hardest pounds to lose. She suggested a caloric deficit of around 700 calories to shred those extra few pounds. I personally feel that that is a lot to ask every single day. If you workout and eat the same thing every day, sure on workout days, that 700 calories can easily be burned in an hour workout. On the days that you don't workout it is crucial to stay within your calorie count. It is as simple as consuming less calories than you burn in a day. I use My Fitness Pal. I have the app on my phone and log everything I eat. I measure everything. Even water. This was a huge eye opener when I started my journey in December. The first morning I simply entered my morning coffee and realized it was 800 calories..... I changed my whole diet around.... My breakfast this morning including coffee was just under 300 calories.
Sure it was really hard at first to cut down my portions and not eat the foods I loved the most, but now almost 4 months later I can't eat huge portions, my stomach is smaller, and I eat every 2-3 hours. I hardly ever feel hungry unless I have upped my running distance throughout the week. Find foods that you like and are easy to prepare. Make substitutions. I love ramen noodles. I created a 'guilt-less' version that we have named Framen (fake ramen). It is lipton onion soup mix and 1 cup of whole wheat spaghetti noodles. Framen is 220 calories versus 400 for real ramen, and the sodium content is much less! Sure it tastes different, but it serves its purpose in my craving for some noodles!!

2. If it is only a week or two that you haven't lost anything don't stress. Your body fluctuates in the amount of water it retains and your electrolytes are probably off. This is normal. Everything can have an effect on water weight, stress especially. Your body will eventually catch back up to your healthy habits and you will pee all that extra weight out. This is normal when you change up your workouts. Your body gets stuck in a routine and changing up your workout shocks your system. Also for women this follows with PMS weeks. Your body will bloat. It is normal. Relax, take a deep breath and remind yourself that every day is a new day and look at how far you have come. Another thing to keep in mind is sleep. Getting enough sleep is crucial for weight loss. Your body needs sleep to recover after hard workouts. The lack of sleep causes cortisol levels to be higher in the body which leads to retaining water. I struggle with getting enough sleep, but I do allow myself naps when I really can't keep my eyes open!

3. If you honestly have tried everything, diet, exercise, electrolytes, and you still can't seem to lose. It probably is a hormonal imbalance and may warrant a trip to the doc. Many times a thyroid could be causing the issue or there is something going on in the body. Talk to your doctor and explain your frustrations. They can help you.

It is normal to have days and even weeks when you feel discouraged, like all your hard work means nothing. This is normal. Allow yourself to feel those feelings and then let them go. Look back at how far you have come, remind yourself how much you have lost and how good it feels to be healthy.

Health is a way of life, a mind set. Remember that. Give yourself credit. It takes a lot of courage to go against the norm, and choosing to be healthy makes you different than most everyone else. Embrace it. Being different is beautiful. <3

Light and Love,

It Is For Me

Dear Universe,

I post a lot of stuff about health and fitness. I post a lot of motivational quotes, and happy little  thoughts.

Why do I choose the things I do?

I choose them for me. They are things I need to hear to keep myself motivated. I need to hear everyday, how far I have come on my weight loss journey. I need to focus on being healthy, everyday. I need to be reminded of the positive side of life, everyday.

A long time ago I was listening to a Morning Coach podcast (this podcast changed my life. Check it out on iTunes.) where the creator JB Glossinger believed that everyday we need a little bit of positive energy. A reminder to stick with our guns and follow our dreams. This world can be a cruel ugly place, but we have the choice everyday to see the beautiful positive parts, even in darkness and despair, and make them outweigh the bad in our own lives.

SO that is why I choose what I do, to write about here and to post on my page.

My hope is that by sharing my journey and the things I have learned and sharing my world, I will motivate just one other person. If I can influence one person and they can influence one more, my life is whole and my purpose fulfilled.

So in the words of the fabulous Gala Darling, Blog on Babe!! And that is what I intend to do.

Light and Love,

FITDAY: Just MOVE... Bitch

Every Friday morning I wake up excited, it is the BEST day of the week and I get to share my passion of health, well-being, and fitness with all of you!!.

However, this morning I didn't wake up in the greatest mood... I will be 100% honest and say I woke up in a super bitchy mood. I don't know if it was a combination of being exhausted from such a busy week, and raging PMS hormones or what... BUT I was in a bad mood and I was completely aware of it. I know myself and I knew that I needed to just let my emotions be. I had to just sit with them and eventually, I would be okay.

After a morning where wrong thing, after wrong thing, after wrong thing happened, I ended up in the bathroom crying over spilling water all over me and my desk.

Yes, I had a total girl moment. After crying hysterically for several minutes, changing my shirt and eating a piece of chocolate, I felt a bit better. I still wasn't in the best mood, but I felt better.

Then came gym time. I really REALLY didn't want to go, but I knew that today of all days was a day I NEEDED to go.

So I laced up my sneakers, threw on my hoodie, grabbed the gym bag and off I went.

Today's running goal was a 5k, and I wanted to make it my fastest time since starting my training over.

I turned my music up loud, to drown out my negative thoughts and started the treadmill at my usual 5.0 pace. Then slowly, at every half mile, I increased the speed. I focused on my body and tried to meditate while running. Breathing in positive energy with every inhale and breathing out negative emotions with every exhale. I used positive affirmations, telling my body that I am a strong runner and running feels good. I hit a 6.3 speed which is pretty fast for me (and my short legs!) and I focused on how strong I felt. I kept telling my mind and body over and over how strong I was. Then for the last quarter mile I ran at a 7.0 which is the fastest I have ever ran in my entire life. My body wanted to quit, but I wouldn't let it. I pushed even harder and had the speed to a 7.3 when I sprinted to the end of my 5k.

Did I beat the time I wanted? No, BUT I still had a Personal Record of 33:30. I wanted to run it in under 30 minutes.... Next time I will!! :)

I was so proud of myself and I realized through my panting-sweat-everywhere-cool-down, that my inner bitch had left.

I turned to my running buddy/Client, Leeann, and said. "I think I ran my bitch out! I feel so much better!"

She laughed at me!!! I really did scare the bitch right out of myself!

(Side note: we both had a personal best at the gym today. I pushed her to over three miles and I am INCREDIBLY proud of her!! She is AMAZING!!  )

SO, the next time you are having a crappy day or are in a bad mood...get up and MOVE!! It doesn't matter how or where! Just move. Get your endorphins flowing and get your positive energy moving. Regular exercise is a happy drug. It is free and available to anyone, who wouldn't want to take advantage of that?

Go for a quick walk to the end of the street, stand up and stretch for a few minutes, do 50 jumping jacks, chase your kids around the living room and tackle them with tickles.

It doesn't matter, just MOVE.

Hope you all have a fantastic weekend!!

Light and Love,

Fitday!!

Its Friday!!!!

The best day of the week! It is also the day I bring you a little advice that I have learned from the fitness industry.

Today's topic: The importance of a good warm up and stretch as well as a good cool down and stretch.

An improper warm up and cool down is detrimental to a workout and to your body. Exercising with cold muscles is asking for an injury.

So many times I watch people walk into the gym, hop on the treadmill and just start jogging away.
This should be labeled "What NOT to do at the Gym, Rule #1"

Your body has three different energy systems that it pulls from, only one of which is an aerobic system. The other two are anaerobic (do not use oxygen to function) and they use immediate fuel available in your cells and tissues before the aerobic breathing energy system kicks in. (This is why body builders or those wanting short high intensity bursts of energy, sprinters, will take a creatine supplement. Another post for another day.) It takes your body at least 5 minutes for the aerobic systems to fully kick in for a good solid workout.

The importance of a warm up is to get these energy systems moving so that your muscles become warm, and flexible reducing the chance of a muscle strain or injury.

A good warm up should be at least five minutes and then a good stretch for another two to four minutes. You should warm up before beginning any workout, even a weight lifting workout. Your warm up should target the muscle area you will engage. I would recommend runners or those wanting to work the legs, start with a fast walk at a higher incline on the treadmill. For those who are weight lifting, the treadmill or even the elliptical is a good way to warm up the body. If you want to warm up your arms before an arm routine I would recommend the rowing machine. (If your gym has one.) This is a good way to target the arms and abs while still engaging the aerobic system. No rowing machine? That's okay. A walk on the treadmill followed by some jumping jacks and a few pushups will do the trick

A good cool down is just as important. Especially for those leg muscles. Cooling down allows the muscles time to work the lactic acid out of the muscle tissue to be absorbed into the blood. This 'cleaning up' of lactic acid makes recovery of the muscle tissue easier and leaves you feeling less sore the next day. Stretching is important at the end of a workout because this is when muscle are most flexible. Pushing them through a good stretch will make them even more flexible over time and helps to stimulate blood flow which also helps in recovery.

Hope these tips help you!! This was one of the most important things I've learned so far in my training process.
Light and love,

Why Be A Trainer?

Dear Universe,

I just got the best compliment from my instructor!!!!

I finished my finals last night for my Exercise Physiology class. I had to write a paper about fitness in my life, what I do to train, and why I want to be a trainer.

It was a lot harder than I originally thought it would be. I had to answer a series of questions such as What tools I use, why my routine is set up the way it is. How can I motivate my clients? What will set me apart from the other trainers in the industry?

I had to take a good look at why I am doing this. Why do I want to be a trainer and what makes me different?

I want to be a trainer because health is something I have always been passionate about. It truly is amazing what the body is capable of doing and becoming. It feels incredible to reach a goal or beat a personal best and I want to be able to teach my clients how to do that and watch them feel the same adrenaline rush I feel. I want to be able to teach my clients the same things I have learned, fitness is not just about working out once in a while and eating healthy some of the time. Choosing to be fit is a way of life. It forced me to completely overhaul my bad habits. I was an emotional eater and gained 30 pounds over the course of a year and a half. I was depressed and would sit on the couch watching hours of mindless TV. In December when I weighed in at a weight I promised myself years ago I would never hit again, I broke. I was sick and tired of feeling sick and tired all the time.
I decided it was time for a change.
Now I monitor every single calorie I eat or drink. I run at least 5 days and week and strength train 3-4 days a week. I have lost 14 pounds since December and I feel amazing! I have started training for a half marathon and have beaten my emotional eating.
Despite my obvious physical changes, mentally and emotionally I feel like I could take on the world. So many opportunities have opened up to me. I have met new people and have surrounded myself with people who, just like me, love to run.
I will be different at this because I have lived it, more than once. I have had to overcome the biggest obstacle,  myself. Having done this I can use that to motivate my clients to recognize the best in themselves.

Fitness really has become my way of life.

My instructor emailed me today to let me know that my grade had been posted and he left feedback for me. I was a nervous wreck logging into my school site.

But then I saw that A, and the amazing things he said, "You have an excellent understanding of what the public is going through, this will make you successful on your career path."
Then I scrolled down to the rest of my paper, "You are an excellent writer, you should look into starting a fitness blog."

He just confirmed what I already knew, but it feels good to hear it from someone who is already successful in the industry.

Thank you Universe for this amazing opportunity and all of the success that is ahead. This is my passion and I am finally in a place that I can share my talents with the world.

Light and Love,

Thankfully Thursday

Dear Universe,

I asked you for a sign this morning, a path, for me to follow my dreams. And you delivered.

I am studying so hard to become a fitness trainer and make my own healthy lifestyle changes.

I really do eat, drink, and breathe this personal trainer stuff. I push myself the way I would want to be pushed if I were the client. I am constantly reading articles, books, blog posts, and always thinking about how I can be a good example to my future clients.

I feel so at home when I am in the gym. I love the smell of the rubber floors and the sound of the machines. I love the constant beat pumping music in the back ground. I love the array of different workouts I could try.

Mostly though, I love the feeling that I feel...that by being there and working hard, I am improving myself. That is a feeling beyond what I can explain. I feel proud and accomplished that I am doing it for me. I feel good knowing that the gallons of sweat and hard work that I pour into myself and my workouts will show on the outside. It shows in me, and my life. I feel good. I do good. It really is the ultimate self love. I feel fantastic on the inside when I work out and it shows on the outside.

I live this stuff because I want to be it. I want to be that successful trainer that you look at and think, "Wow, she is really good at this." I want my clients to feel the same way I feel after accomplishing a new personal best. It is such an adrenaline high when your hard work pays off and you are that much better than you were yesterday.

The gym is so full of possibilities and potential. All I have to do is pour my heart and my dedication into myself and I can change. I love that constant change and constant forward progress. Lifting one more pound, or running one more tenth of a mile, It makes me feel so alive.

So thank you Universe for the sign I needed today. Thank you for showing me my path.

Thank you for my amazing strong body, that I really did push to the limit today.

I am so grateful for my life and am happy to just be me.

Namaste,