moo moo buckaroo

If you want to tone and tighten your body drink chocolate milk before and after your workout.  Why? Because women who eat protein and carbs before and after their workout build twice as much lean muscle mass.

Healthy MIND, Healthy BODY

When you are feeling crazed, take a min breathe and focus.  Its called meditation and it isn't kooky its completely normal and healthy.  Calming the mind can make your memory better.  It also makes normal tasks seem less stressful.

5 metabolism boosters

These power foods keep your motor humming faster and they are good for you, so you can shed even more over the next few months.

1.  Tuna
2. Grapefruit
3.  Rolled Oats
4.  Green Tea
5.  Hot Peppers

hour of after power

If you ask most people why they work out they will say they want to tone, slim down or lose weight! Well of course that is their goal, but did you know that the hour after their mind, muscles, hormones and metabolism are functioning in a way that makes them more receptive to stimuli and information.  Use this time to stretch and fuel your mind and your muscles! Happy workout :)

My sweet revenge...

So after 3 days of feeling like the biggest piece of turd in my life I feel almost human again.  I woke up feeling like a rockstar ready to take on the world. I even factored in a workout, not a chance.   I had to work at Dukes today. Then by 1 pm I had a pounding headache and I needed a nap, but its progress none the less.  SO I AM READY TO DECLARE THAT I AM BACK BITCHES.  HAHA!
I took revenge on the nastiness that held me down for 3 days and I am back.  I think it may be over despite the fact that I only have an appetite for mashed potatoes and ice cream and certain soups.   So tomorrow I really begin to take on the world again and work with clients and working the bar.  Wish me luck, I will probably need a nap by noon. 

ugh...

so Wednesday i became the lucky recipient of my fall cold.  at least i am pretty sure its a cold.  never have i ever felt so terrible in my entire life.  for anyone that knows me you know that i go at 100 miles an hour everyday of the week for 15 hours a day.  i have no excuses i just do.  well this damn thing has left me in bed since wed evening with barely enough energy to go to the bathroom.  for the first time in 33 years i actually stayed in bed and took off work.  for 2 reasons: i couldn't physically do either of my jobs, and that i didn't want to pass my germs along anymore than i already did.  i am surviving on mashed potatoes and ice cream.  i know i shouldn't eat the ice cream but it feels soooooooo good on my throat.  and all of the nutrition tips i have given out to clients i am changing everything.  we are going on a potato and ice cream diet because in 2 days i have lost 7 pounds wtf.  totally kidding.  if i even look in your journals and see that you did that i will flip.  so the goal now is rest and slowly get back to life...i am ready for my afternoon nap.  another thing i have had the privilege of enjoying is all the lovey time with my puppies, ruby and lulu.  i now know what they do all day long...sleep! i feel like one of them.  sleep, pee, eat, sleep...

Pain in the arse...

Working out can be a real pain in the butt. Change up your routine.  If you are going heavy on the legs make sure you are just not engaging your gluteal muscles.  Overstressing those muscles can cause small tears that lead to tightness and soreness.  Add arms and core work.  Make sure you are stretching.

Run for your life...

So you can run, thats great. You can conquer 5ks, 10 ks and half marathons.  Well now its time to tackle maybe an obstacle course run like Tough Mudder. Check out www.toughmudder.com!  It kicks ass :)

Don't drink your calories

The average American gets 22% of their calories (about 350 calories) from drinks.  Our bodies aren't registering those calories as food though.  People who cut sugary drinks from their diet lost more weight after 6 months than people who just cut calories.

Let me just tell you that I am loving all of the work I am getting done with my clients.  This is a huge shout out to all of my girls, of all shapes and sizes and goals.  You are an inspiration to me! Working with you is nothing but a pleasure and an honor :)

Confidence Pro

Instead of standing in front of the mirror thinking about what your butt looks like, think I have amazing arms and great abs. Or I have beautiful hair. Focus on your positives. We can't change what nature gave us!!!

Walk the Talk

When you are on a cardio machine, if you can barely hold a conversation you are at the correct threshold for training...

Waist line Wake UP

Skimping on sleep may cause you to gain weight.  When who got just 4 hours of sleep instead of 8 consume more than 329 calories a day...

Visualize this...

The next time you crave a big bowl of ice cream visualize yourself noshing down all those sugary calories.  It may just curb your appetite.  People who did this consumed 50% less of the junk than those who didn't!

Look better from Behind...

Do dead lifts...