Fitness Cards

Aloha wellness friends. 

How did you do with the 7 day love your body challenge? Are you speaking kind words to yourself? Your body is a temple. It is prudent to not only feed your body good things, talk to and about your body with kind words. You are fearfully and wonderfully made! πŸ˜„πŸ‘πŸΌ

Today I wanted to pass along some fitness cards. Maybe you have been doing the same workout forever. Maybe results have peaked. After chatting with your doctor, check out some of these moves! 

Morning workout: 

Or what about this one to widdle your middle: 

Don’t forget those lower abs: 

And total body: 

Here’s to your health! You can do this. I can do this. 

Next time I want to invite you into my kitchen so we can talk recipes. Healthy does not have to mean tasteless! 

Have a great weekend…



(Photo fitness cards from Pinterest)

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Supplement Review (Garcinia Cambogia)Β 

Hello fitness and wellness friends. I wanted to share with a new supplement I’ve tried and am trying. 

First of all, please talk to your doctor before taking any supplements. I am not a physician and the purpose of this post is just to share my experiences. 

I started taking Garcinia Cambogia roughly 4 weeks ago. 

The brand I use is binder free, contains no stimulants, no artificial ingredients. It contains potassium (6%) and calcium (15%) which helps with absorption. It is 60% HCA (hydroxycitric acid). 

What is Garcinia Cambogia?: it is a tropical fruit. 

The fruit of this tropical plant is rich in an active substance classified as hydroxycitric acid.

Garcinia Cambogia has been featured on Dr. Oz and I’ve read numerous articles and success stories on this supplement. 

Here’s what I’ve seen: 

  • Decreased appetite 
  • Feeling full sooner 
  • Decreased body fat 
  • Decreased stomach fat 
  • More energy 

There is no (in my belief) magical pill that will bypass poor eating habits. I have been eating reasonably. Meaning I’m not binge eating everyday and expecting a pill to help me. 

I do believe if we need an extra boost that there are certain things found in nature that help. 

I’m cheering for you and your wellness journey. I hope at the end of my challenges to add some before and after pictures or provide some stats. 

To your health…


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Beat the Holiday BloatΒ 

Hey sweet fitness friends…just wanted to post some notes on beating the holiday bloat. 

During the holidays it’s easy to pack on the pounds. There’s cake everywhere! Egg nog, pumpkin everything, and if we aren’t careful January hits and we are ten pounds heavier. Yikes. 

Here are some things I’m going to try. 

Sweets only on the weekends in moderation. Tiny portions. 

Increased water intake. 

Increased veggie consumption. 

Resistance training (muscle burns more calories than fat)

Portion control. Get a smaller plate! 

Eating 6 small meals a day. 

Finding places to walk! Parking further away until it snows. 

Circuit training! Interval training keeps the body on its toes. 

Keeping the main thing, the main thing. It’s about health. 

Reminding myself it’s much harder to lose than to gain. 3,500 calories equals 1 pound. Yikes! 

I hope you’re able to stick with your fitness goals this fall/winter. I hope to post more now that summer is over! Stay focused. You can do this. 


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Don’t Give Up

Photo credit: Multiple Pinterest posts

Hi my fitness friends! I hope you are taking care of yourself. Yes indeed. Are you staying motivated? 

I am continuing on with 21 Day Fix. Two weeks have passed and I’m down 1 dress size. I will do another round and then possibly 21 Day Extreme. I will say this program yields the fastest results than any program I’ve tried including P90X, Ripped in 30, or a gym program. It really does get you results. I think I’d see even greater results if I did 7 instead 5-6 days. My work schedule doesn’t always offer me the best options for working out. Like today I had to go in at 5am. So up at 3:45am. When I got home I was exhausted! I will though work out tonight. 

That being said, here’s my motivation for continuing on… 

I love how I feel after I workout! 

I have more energy!

I like not having wobbly bits…

It’s for my health. 

My skin looks better! 

To protect my bones! πŸ’ͺ🏼

To age gracefully…

To feel comfy in my clothes! 

To inspire others to get fit! 

To maintain all the muscle from my youth…

To respect myself by respecting my body! 

To honor God with by taking care of His temple, this body! 

To cease seeing photos I want to burn because I look unhealthy…

To look awesome in my bathing suit (sounds vain, but it’s true)! 

What’s your motivation??? You can do this. I believe in YOU! 



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Beating the Blues

Hey wellness friends! I hope you’re continuing to eat healthy and take care of your temple. 

Today I wanted to talk about depression. I meet so many people who are depressed. When I ask them what they are doing for their body, they respond, “Nothing.” If you do nothing there’s no result. 

There are chemicals and hormones at work in our brains that affect our sense of wellbeing. Serotonin and endorphins are important. 

You can instantly improve your sense of wellbeing by exercising. Yes move it! Exercising helps your body and mind in so many ways. We weren’t created to sit behind computers all day, chomp down on artificial food. 

If you’re blue, see your doctor. 

Also these are some things I’ve done when feeling blue. 

1. Go help someone else. There are so many people worse off than we are. By serving them, our focus shifts outward instead of inward. 

2. Ditch the fried food and comfort food. Eat healthy. The vitamins your body needs are not in the comfort food. 

3. Get moving. Go outside. There’s something about fresh air and nature that brings comfort. 

4. Journal. Write it down, close the book, then walk away. 

5. Take inventory of your thoughts. Is this really hopeless or my perception? In 5 or 10 years will this matter? Can I make this better or just surrender it to God? 

6. Pray. I’m a person of faith. So I pray quite a bit. 

7. Listen to happy music. Music can elevate your mood. 

8. Go do something with friends who are positive! 

9. Give thanks for what you do have. 

“If we cannot give thanks for what we have, we can give thanks for what we’ve been spared.” 

Just watching the news gives me many things to give thanks for! Goodness. 

Hope these are helpful to you. Take care of your mind, body, soul, spirit. Cheering for you! You’re in my prayers too! 😊


a smile for you

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Saturday Wellness Rituals


Photo credit: Pinterest  

Afternoon wellness friends…

Since my cold has subsided, I’m back to the 90 day challenge. I’m also starting Saturday wellness rituals. What’s that? Glad you asked. 

Saturday wellness rituals include starting the day with thanks….

The list goes on… 

Give thanks

Guzzle several liters of water

At least once a month schedule a massage 

Sugar scrub for softer skin 

(3 parts sugar, 1 part Oil of Olay Pomegranate Dish soap, tablespoon essential oil, 2 tablespoons free lemon juice). 

Nap or book reading 

At home mani/pedi

Journaling thoughts…



I spend plenty of time during the week caring for other people. Much of my life is spent giving. It’s nice to have a day that’s caring for my body…TLC. Are you taking time for you? Are you caring for your body? When was the last time you got a haircut, purchased a nice shirt, or rested. For those who take more care of themselves than others, when was the last time you put someone else first? Life is all about balance! 

Make wellness a way of life! 😘


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Your Thoughts Can Make You Sick


Sweet fitness and wellness friends. How has life been treating you? I hope well. I wanted to share with you that I’ve started a 21 Day Detox for the mind. It’s by Dr. Caroline Leaf. She’s studied the brain for 25+ years. She’s studied the effects of negative thoughts on the mind.

We believe in culture that we simply stop the behavior then we have conquered the problem. The issue is we have failed to understand the action is the fruit of a thought.

A person who compulsively eats has a thought somewhere that isn’t aligned with health. That thought may be, “Eating will make me feel good or I don’t need watch my portions or I can eat whatever I want.” If our negative thoughts are not dealt with, then when the diet is over (proponent of healthy living not dieting), the behavior resurfaces. Why? Because the root was not dealt with. Why did the person gain 50 pounds?

Fear and stress impact the hormones and our overall health. Our negative thoughts actually make our cells sick. In Dr. Caroline Leaf has evidence of the thought life and health.

It takes 21 days for the brain to uproot a negative thought. If you’re interested in Dr. Leaf’s study…visit



Renewing the Mind: http://youtu.be/mZTOWBPEn2I.

Dr. Leaf is a respected scientist and person of faith.

May you and I abort negative thoughts and replace them with things that are good, pure, noble, true, and life giving.

Cheering for you!


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Motivation (Get Moving)


Photo Credit: Pinterest

Good morning beautiful people. I hope you had an amazing time with your families this holiday. Two holidays down and 1 to go. January 1rst is normally the day people sign up for some Gym program or wellness program. It’s great to set goals and have goals.

The problem comes a few weeks later when the motivation to get fit runs right into the ,”Why aren’t I seeing better results?” The expectation is, “Exercise day 1, see results day 2.”

The reality is if you’ve been packing on the pounds for quite some time, your body will not be eager to get rid of them. It’s part of survival. Unlike our ancestors who may have faced a famine in their lifetime, we may not and no one has communicated this to our bodies. And if you’ve spent tons of time yo-yo dieting, you’ve trained your body to hoard fat. The human body is wired for survival.

If you’re starting a program this new year, give yourself six weeks to see results. Yes! Wait until the end of February before you quit. I’d prefer you not quit! 90 days is optimal. When I started P90X2 this Spring, you could see the differences in each 30 day photo. From day 1 to day 60 was drastic change. From day 1 to day 90 was incredible.

If you can, document your changes with photos. The scale may not move much if you’re weight lifting. You should see a difference in inches and body composition.

Don’t be discouraged by lack of immediate results. You didn’t gain 10 pounds over night. You won’t lose 10 pounds of fat overnight. Slow and steady wins the race.

The objective isn’t the number on the scale to move, you can lose muscle and water weight. The goal is to cultivate a healthy lifestyle with proper eating and exercise. The goal is health!

Some tips for your journey:

1. No matter how awesome your workout program is, if you’re not eating properly-you will not get optimal results.

2. Starving your body leads to your metabolism slowing. Eat at least 1200 calories women and 1500 men.

3. What you eat and the frequency of your meals matter. Protein, vegetables, low glycemic foods (minimal spikes in blood sugar) are your friends. Try not to let more than 3-4 hours go on between meals. Try not to eat past 9 PM.

4. Hydrate baby hydrate. Guzzle that H20 that helps clear the body of toxins.

5. Minimize or ditch your processed & fast food. Opt for whole foods. Whole foods are minimally or not processed. It came from the ground or feeds off the ground or you can pronounce it’s name.

6. Sugar, white bread, white rice, excessive salt, and high glycemic foods are not your friend. Many help you retain water, and cause spikes in blood sugar. Stable blood sugar promotes fat loss.

Before you start a program, check with your doctor. πŸ™‚

I’m cheering for you. Hoping to post more motivational things in 2015!

You can do this!


Happy New Year.

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Beating the Holiday Bloat


Photo credit: Amanda Adams

It’s that time of the year: feasting season. It is holiday season. It’s the time of cookies, pies, Mac and Cheese, mashed potatoes, cheesecake, gravy, and fat loaded dishes.

How do you prevent the holiday bulge? You know gaining ten pounds during the holidays.

Here are some tips that will hopefully help you from gaining weight this season.

1. Keep working out. It’s challenging to fit in workouts with all the holiday parties, yet it’s important to keep moving.

Yesterday was Thanksgiving and I decided to do dance and combat before dinner. It wasn’t fun, yet it was good to not just eat all day.

2. Stay hydrated. Dehydration triggers overeating. Staying hydrated also prevents overeating. Take in a glass of water before meals. Keep drinking water.

3. Instead opting for cider, wine, beer, egg nog, and other high calorie drinks, choose water. One may be okay, but don’t consume a days worth of calories in beverages. It won’t fill you up and will pack on the pounds.

4. Veggie out. Opt for plenty of veggies and less or no white foods: bread, potatoes, sugar, processed food.

5. Make the actual holiday your only cheat day. If you make the holiday season a cheat season, you’re going to gain weight. If you give yourself freedom on the holiday, you’re less likely to feel deprived and gain weight.

6. Grab a smaller plate. If you grab a large plate, you’ll want to eat everything on the plate.

7. Eat, wait 20 minutes before eating again. It takes your brain roughly 20 minutes to know it’s full. So eat, take a break, then decide if you’re still hungry or eating just to eat.

8. Recall how challenging it is to get the weight off. One pound is 3,500 calories. It takes longer to get the weight off than put it on. Don’t wait until January 1rst. Stay on task.

9. Don’t eat sweets alone. Best option is with protein to balance blood sugar.

10. Eat something healthy before holiday parties. Don’t go hungry.

11. Understand small quantities do not mean low calorie. All the dips, mini cheesecakes, and small items add up. A mini cheesecake may have 20 grams of sugar and 150 calories.

12. Commit to staying healthy even during the holidays. πŸ™‚

I hope these tips help you and I stay healthy this season.


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Refuse to Give Up


Hello wellness friends! In case no one has told you today: You are awesome! You can do this. You can make lifestyle changes to improve your life. Even if you’re not doing the 90 day challenge with us, I highly recommend you exercise regularly and eat healthy. As stated several posts back, you can be skinny and very unhealthy.

If you’ve started a new fitness program like I have (P90X 2), then here are some things to consider.

1. Your body needs fuel! And good fuel too. Opt for increasing your lean protein intake, vegetables, seeds, berries, and healthy fats (avocado, safflower oil, etc…). Don’t starve yourself! Your body needs food to run.

2. Hydrate! Even if you’re not doing strenuous workouts, you need to drink water all day long to flush toxins from your body.

3. Fiber! Your body needs it to maintain stable blood sugar and remove excess toxins from your body. Most people do not consume enough fiber. We are taxing our internal organs with sugar, fat, and preservatives.

4. Know Your Body! One of my goals is to increase strength in my upper back, the weakest area of my body. There are moves in this program I can only do a few reps with proper form or I have to modify. That’s okay! It’s week 2 for me. I’m getting stronger as I go. Don’t push yourself to the point of injury and check with your doctor before starting programs like P90X, Insanity, T25, etc…the goal is help, not injure the body!

5. Be patient! We live in a fast food society. We want everything now!!!! It takes time for your body to change. It takes a burn of 3,500 calories to equal 1 pound. This is about lifestyle changes, not a quick fix. If you can’t maintain it, access what you can do for life!

Lastly if you’re not looking to gain lean muscle or lose weight, I still encourage you to think about what you’re eating, to get moving, and have some resistance training. Having muscle is good for you!!!

I’m cheering for you! Don’t give up. You may have setbacks. You may have days you can’t work out. You may have cake and ice cream some time. That’s okay. The goal isn’t to be a prisoner to fitness. The goal is to treat your body like a temple! The goal is to prolong life and avoid sickness due to neglect. I believe in you. Believe in yourself! Go get em folks! Eat clean. Train hard.



Oh and next post I will talk about some recipes and supplements.


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