So here's the thing...chicken, fish, and broccoli alone are not going to get your belly flat or your booty lifted. Nor will they keep them that way! . Yes, eating clean is an essential component to that transformation and the maintenance of your new bod; however, there is another essential component that needs to be incorporated to improve your health and transform your body... . STRENGTH TRAINING . I know some of you are concerned about "bulking up" or are just frankly inti

What a journey these last few months have been. So many days when I wish my progress would go more quickly; but I know that slow and steady is the best recipe when transforming your body and mind from the inside out. It is never easy and there are days of frustration but I just keep pushing myself forward. The food is the key. Especially as I get closer to my goals. I am getting stronger and lifting heavier for sure, but my nutrition has got to match up to the rest of my

It is time to dream, conquer my fears, and do the work.  I need to stay focused and I know I will accomplish anything I put my mind to. How are your thoughts; what is your inner voice telling you?  Do you lie to yourself and say "I can't do that". Change your conversation... ask yourself "How can I do that? What needs to happen?" People will tell you "you can't" or "you shouldn't" but you need to shut down those voices.  Do NOT entertain them for a moment.  Don't give in to t

Mindset... where's yours? Are you stuck in a rut, are you so "busy" that you have no space to work on yourself - physically or mentally? Growth and discipline can be our enemies or they can be our best friends. Either way they will direct your life so make sure you choose what path you are headed down. Growth in a damaging direction and lack of discipline will create a life of havoc. We are the defenders of our lives, our future, and our hearts. Do not let yourself or an

Yes do this! Seriously find a friend, a partner, a trainer, someone who will push you to and past your physical limits. As a personal trainer I have a personal trainer who literally makes me scream each week because of the things she makes me do. But it is the most satisfying workouts I have with her because if she wasn't there I might not push past that level I've been stuck at for too many sessions. Add some weight, do more reps, run farther and faster. SO GOOD! And w

I KNOW some of you were waiting for this post :) So here it is. Yes, you need a rest day, or two. Listen to your body. It DOES need days off. There are many reasons you need these days; here are two of them: 1 - If your sleep patterns are all over the place over-training could be the culprit. Too much exercise can put your body in a constant state of restlessness or on high alert making a good night’s sleep tough to achieve. Your rest days can bring down your alertness

"Gym Time" does not mean "Social Hour", at least in my reality and in the reality of the majority of health-minded people spending their valuable time at the gym. When you are first getting started on discovering your "yellow brick road" to health and fitness please do not be intimidated by the people in the gym who spend more time on their morning makeup routine prior to working out or to those who spend more time watching themselves strut by the mirrors in the free weight

What better gift for your friends, loved ones, or YOURSELF than the gift of HEALTH! Whether you or your friends are needing health coaching, fitness coaching, an accountability coach, someone to whip your booty in shape, or someone to guide you and teach you how to find your healthy lifestyle there is no better gift than these punch cards. The price per session goes up on January 1st so get them now and stuff them in their stockings! Contact me at (801) 941-2031 or email m

What is one of the best remedies to sore muscles from working out??? MOVE! Go BACK to the gym and workout more. Seriously friends, if you are sore (good sore, not injured sore) from a tough workout, the best thing you can do is MOVE!!! Don't overdue and never forget to rest your body, but if you are sitting in your chair not moving thinking that will help you will get STIFF and even more sore. So.... MOVE! If you don't want to go to the gym or workout in your house, jus