If you are feeling stuck, you don’t want to miss this!
Holla Empower-ed People! I am SO excited to bring you this special treat this week! Take a listen below to my conversation with the amazing Kaitlin Anthony on the Beam Life Podcast (insta @thebeamlife) as we chat all things fitness, getting started, gettin un-stuck and showing up for yourself powerfully and consistently! I share parts of my personal journey and provide practical tips, motivation strategies, and solutions for folks starting their fitness journeys. However, the wisdom shared in this conversation [...]
Are you “should-ing” your goals to death?
Today I challenge you to turn your "shoulds" into "coulds" Let's consider: Watch the YouTube video or read below. "Shoulds" can sometimes be a thinking error, depending on how they are used. "Shoulds" are expectations or rules we impose on ourselves or others. For example, "I should exercise more" or "He should always be on time." These expectations can sometimes be helpful, motivating us to strive for a better version of ourselves. However, they can also lead to [...]
Low on energy to put towards your wellness goals?
Free tools to put in your energy generating toolkit! Have you ever said or thought,“Everything in my life is a hot mess right now.” Or more recently, in my life, I have been feeling and thinking I am behind in everything! This is a chronic thinking error in my life, thinking there is a timeline to get certain things done, and a road map to get there. Do you ever feel this way, or say these types of thoughts [...]
You have everything you need to START right NOW!
Did you ever tell yourself you need to get in shape before you commit to something you want to do? For example; "I need to get in shape before I start going to the gym.", or, "I need to get in shape before I hire a personal trainer." What about, "I need to get in shape before I buy that outfit." Or bathing suit, or take that trip, or sign up for that class, or... or... or... the list [...]
How I Transformed Lack into Abundance One Choice at a Time!
Do you love brownies, or cake, or ice cream? Full disclosure, I am not the biggest chocolate lover in my house. My husband holds that title. But, that being said, I do enjoy some chocolate on occasions, especially with one of my favorite flavors....like cherry, or coconut! I love coconut, and there is something about the chocolate coconut combo that just hits the button for me! Do you feel like you need to miss out on all the foods you [...]
How can you build nutrition awareness?
I’ve been feeling breakfast lately. I’m not normally a breakfast gal. Don’t get me wrong… I LOVE breakfast food, just not at the traditional breakfast time. Remember nutrition timing? That was a thing where we’d say you must eat X before or after Y… for Z outcome. Then we found out our bodies are way more efficient generally at providing the nutrients we need when we need them and everything turned to overall intake. Was your head spinning ? Is [...]
What’s the BEST exercise?
People ask me all the time, what is the best exercise? My answer might surprise you. Brace yourself... it's the ones you like! Yep. Especially when you are new to exercise or feeling stuck in your routines. That is when it's time to lean in to the things you actually like to do. One of the biggest mistakes people make is thinking exercise needs to be grueling and/or time consuming. Remember when you were a kid and you just went [...]
Creating sticky habits
As you know I am often bringing you real client conversations. I do this because these conversations are very rarely one-off moments, nor am I personally immune to these pit falls. I have them over and over again with folks who are feeling stuck, frustrated on their journey toward their goals, and are struggling to see the forest from the trees. I have had them with myself, time and time again over the years. This is the trick with body [...]
Let’s talk about FEAR!
Want to watch this instead of reading below? Go to: https://youtu.be/1vsJPs1o14E Have you ever felt held back by fear? Fear is one of our most primal instincts. We are born with it, but we also learn fear. Picture this, you are a child, and your Mom has told you time and time again not to touch the stove because it's HOT. So you develop a healthy fear of touching the stove, especially when she is cooking because you learned from [...]
Protein Power Up
Greetings EMPOWER-ed People Thank you all for coming along on this health, wellness, and fitness, journey with me in one way or another. Today I want to talk about protein. One of the common issues I see with my fitness and nutrition client's is not getting enough protein in their diets. I used to hate talking about protein. As a vegetarian I would roll my eye so hard when someone would ask, "How do you get your protein". It felt [...]
4 Tips For Making Resistance Bands Behave
Does the idea of using resistance bands make you well up with anxiety and not look forward to your workout? Do you find your bands constantly rolling up, slipping, sliding, or pinching? Never fear, I have a few tips for you! I have used resistance bands in my gym, and with my clients for years and I do like to joke that using them is part of the workout. Getting the bands on and off and into the correct position [...]
My Kid Eats Broccoli
Here is a scene from most mother’s lives at some point. You are exhausted, maybe your youngest isn’t yet sleeping through the night, or maybe your kid is sick. You’ve not had a good night sleep in a week and even when you do catch a quiet moment your mind won’t stop reeling over all the things you need to do, so then you struggle to sleep in those sparse moments. Maybe your partner travels or you are a single [...]
Pumpkin Spice Everything!
Healthy Pumpkin Spice Latte Did you know a grande pumpkin spice latte from Starbucks has 50g of sugar, 14g of fat, and nearly 400 calories? I always tell my clients “it’s not about the total number of fat or calories you’re consuming, it’s about where these are coming from.” 400 calories from artificial sugar and sweeteners is much different than 400 calories of pure pumpkin. This is an uncaffeinated version but you could easily add your fave coffee or espresso for a [...]
Healthy Snacks for Back to School
I had the honor to be on Good Morning Reno this morning, bright and early to show and chat about some healthy snacks for back to school! I chose these recipes because they are quick and easy to make, I am talking 30 minutes of prep for all 3, tops, and no bake or super short bake times. They provide a big bang for your time, and will leave you with healthy, homemade, grab and go snacks all week long, probably [...]
Maintaining Health Habits While On Summer Vacation
Summer is upon us and with warmer weather comes the allure of summer vacation and travel. Whether your summer vacation is a romantic getaway or a jaunt with the family to visit Grandma, you don’t need to give up your healthy habits you have worked so hard on creating. Think about all the time and effort you have put in to get here, not that taking a week off is going to negate all that, but it will be much [...]
Aqua Exercise for Everyone
Recently I had a humbling experience that apparently is not all too unusual for a land based trainer or athlete. I took an aqua HIIT class at the Truckee Community Pool. In this class I was clearly the rookie. I felt like I was really working hard, which mind you, is saying a lot. I train in and out of the gym at least 6 days a week, in addition to teaching group, personal and athletic clients. Somewhere in the back of [...]
Overcoming Injury like a LadyBoss
We all face injury and illness from time to time. Over coming the mental hurdles that come along with these conditions can be harder than the physical ones. Here are my tips for overcoming injury. Allow yourself time to be sad about being injured. It sucks, but you have to deal with it. Don’t dwell too long, but it’s OK to be down a bit. Then as soon as you can get moving again with the understanding everything will be much [...]