Wednesday, December 12, 2012

Why On-line Training with ME Will Work For YOU

                               Why On-line Training with ME  Will Work For YOU!
I am a tell-it-like-it-is type of person. I also have a sense of humor and am able to laugh at myself and move forward and use my wisdom to help others. Many people enjoy having me as their trainer in person, but just as many enjoy my on-line training business. I have had so much success with this program that I'd like to offer a few reasons WHY it can work for you.

1. Accountability: You send me pictures every week of you in a swimsuit or your underwear. It's that simple! I gague your progress and keep you on schedule.

2. Flexibility: Keeping an appointment with a trainer isn't always easy. With online training YOU train when YOU want, where you want and when it's convenient for you.

3. Individually Tailored and Changeable. You have access to me via text or email 24/7. I can change your meal plan, cardio or training schedule to fit your needs. If a meal plan just isn't working for you, I will create a solution.

4. Cheaper Than An IN-Person Trainer:  A personal trainer can range from 30-80 American Dollars per hour. Check out my rates on  You get workouts, daily interaction AND accountability at a much cheaper rate.

5. Non-stop Attention: I will be here to answer questions, to coach and motivate, change and enhance plans based on your schedule, progress and goals. The program is about YOU and making fitness a part of your unique lifestyle to fit your unique goals. Your program is personal. I will NEVER give the same program to two people. I take time to individualize every meal and every workout.

6. ME :) Need I say more? NOOOO I'm not cocky, I am just confident in what I do. I am an educated, experienced and passionate coach and teacher.  I am  punctual and caring. I am in this with you. I promise to get your fitness journey moving in the right direction.

If you are interested in learning more about my programs visit or email me at

Saturday, December 8, 2012

Dear Fat Person: The conversation your family wants to have with you

I have spent a lot of time in Europe over the past year. When I come back to America I am appalled at what I see. Living in Northern Kentucky has opened my eyes to the epidemic of obesity in America. As I look around me, I see that for every 10 people, 8 are overweight and 5 are obese. In Europe, it is the opposite. For every 10 people, 8 are at a healthy weight and 2 are slightly overweight and RARELY do you see an obese person. THIS IS NOT RIGHT!!!!!!!!!!!! IT IS NOT OK!!!!!!!!!!!!!!!!

America, we hear it all the time, but it is TRUE, We are killing ourselves with food. It is SO SAD. If you are fat, please know that I am not judging you for your choices, I am just trying to understand and HELP you understand the situation. Food is a drug, and so is inactivity. Our system is SO MESSED UP! We are in a system where the cheap food is fattening and the expensive food is healthy. WE HAVE IT ALL WRONG. I am not going to go into all the issues of WHY in this entry,,,,but true fact is that we are in a crisis! Lets stop bitching and do some work now to fix the situation. If you are fat you have to get off the food drugs and make better choices. Here are the things you need to realize, and please know that you will not like what you are about to hear:

1. You are killing yourself a slow death of heart disease, diabetes, cancer... the list goes on
2. You are setting a poor example for your children
3. It is not entirely your fault that you are fat, but at this point you have to stop pointing fingers and do something about it. It is what it is.. now take action!  If you don't you will not live to see your children and grandchildren live full lives.
4. If you are fat and living a long healthy life, you are lucky but your children who are watching you may not be so lucky. The statistics are staggering for children who have type 2 diabetes, a disease based solely on diet and normally only acquired by adults.
5. Get OFF SUGAR! Get off the fast food. Seriously, is it that hard to pack a healthy lunch and to cook dinner instead of going out every night?
6. YOU ARE KILLING YOURSELF. Yes I said it. PLEASE DO SOMETHING ABOUT YOUR WEIGHT by adding 30 minutes of walking, joining a gym and cutting out fast food. There are hundreds of gyms and programs to help you. Get off your butt and do some research!
7. Why are you fat? Look at the real issues. If you have a psychological addiction, eating disorder or other medical problem, seek help or counseling. Get to the root of the problem. Your life depends on it
8. Do you like what you see? If you said yes but you know deep inside that you are lying then you are in serious denial. Be honest with yourself.
9. Do you have energy everyday to do simple tasks? The reason why you are so tired is because of your DIET....A poor diet makes you lethargic. YOU HAVE TO CHANGE
10. I'm writing this because your family and friends love you and care about you and know that you are struggling with your weight. You are not alone. This country is in a crisis,,,,use all of your resources to get the help you need so that you can be around for your children, your family and most importantly for yourself.

If you need help, dietary advice or a trainer, at your service!

Monday, October 1, 2012

Stages of Fitness

In my last entry I discussed the different stages of fitness. The all or nothing, the unmotivated and the consistent. I asked the reader to really think about which stage were they in. Now lets see if you are ready to make a step forward in your journey. Answer the following questions about yourself:

1. When was the last time you worked out?
2. When was the last time you THOUGHT about working out and did nothing about it?
3. What was the last healthy meal you ate?
4. What was the last unhealthy meal you ate that you felt guilty about?
5. When was the last time you told yourself, "I need to go on a diet?"
6. Last, but not least, what is holding you back from getting healthy?

If you have been asking yourself these questions, then I know you are THINKING about your lifestyle an you know you are not living in a healthy manner. If these questions were easy for you to answer, then you are most likely in a better, more focused phase of your fitness journey. 

I recently read a quote that said : "NOTHING TASTES AS GOOD AS FEELING GOOD AND LOOKING GOOD." However the lifestlye change from being unhealthy to healthy doesnt happen over night. It takes days, weeks and months to develop habits and mentality that keep you focused on your journey to fitness.

If you are one of those people in the "non excercising" part of your journey, I am challenging yourself to think of a few things today:

1. Are you getting healthier by living your current lifestyle? What is your current activity level?
2. What is holding you back from the gym? OR just simple activity like walking, biking or playing with your kids?
3. Are there small changes you can make today to increase your calorie expenditure and decrease your calorie consumption?? Example: walking the dog 10 extra minutes, cooking dinner five times this week instead of going out for five nights? Parking your car at the end of the grocery store parking lot instead of trying to get the closest spot? (Im guilty of this myself :)
4. Are you thinking about your children, spouse, parents, and family and friends when you overeat and stay sedintary. How are you sustaining your life to ensure that you will be around to see your children and grandchildren live?
5. Are you a good example for your children? Childhood obesity is on the rise and its more common to see overweight children now aday than fit children. How are you being an example to your children? If you aren't how can you change these behaviors?

You can't change your lifestyle over night. But small steps little by little help to make a change in your overall journey. Just think if you park your car at the farthest spot from your store, gym or work, how many extra calories a day you will save. Eating healthy dinners in your home not only saves money but un-needed calories. Trying to join a gym, train six days a week and diet on celery and cottage cheese will only backfire on a person in your situation. Baby steps first! Make two changes this week that will put you in a better spot to start an excercise program this month. Remember, the longest journey starts with the first step......

Thursday, August 30, 2012

Fitness is a Journey: In Which Stage Are You?

                                          Fitness is a Journey:  In Which Stage Are You?

In the 1996 Movie Jerry McGuire, Jerry works tirelessly through the night on a position paper regarding his thoughts on his current career in the sports industry. He is so passionate about the paper that he brings it to work and shares it with all of his colleagues. I have had such a moment recently when it comes to my profession of fitness. It awoke me in the middle of the night when I couldn’t sleep and I decided to write my thoughts…

Fitness is a journey. There is no one goal. There are many peaks, valleys, straight ,flat roads, hills, obstacles, streams to cross, success points, mountain tops,  pitfalls and plateaus.  You may feel as if you are on top of the world and at times at the bottom of the ocean….

 In the world of fitness women fall into three categories. Unmotivated/Non-exercising,   Exercising, and Exercise Extremist.   At some point most of us have fallen into either one of these categories or have overlapped in one or two of them simultaneously.  We all have our personal relationship with fitness, diet and training. Some of us are completely unmotivated right now, but at ONE  point we were elite athletes. Some of us are trying to get to the gym four days a week , only making it three and just had a baby. Some  are juggling a family, social life and a full time job.  Some of us  are (or were)  extreme fitness buffs who train 7 days a week like its our job. The reality of all of these situations is  that not all of these can be maintained for long periods of time.   Life is a crazy series of events!  The stages of life,  youth, adult, middle age and senior citizen pose many challenges and restrictions.  It is impossible to be in tip top shape for every period of your life and completely unhealthy to be sedentary  and careless with our diet without incurring some sort of malady or illness….

So, where are you? Are you a formerly fit woman who just can’t get motivated to get back into training? Are you someone that just hates to exercise and is living on junk food because you’ve decided its easier to throw in the towel than adopt a healthier lifestyle? Or are you training hard, to the point of exhaustion and perfection seeking, something that can be attained for a short period of time but not realistically or healthfully for life.

In my experience you probably fall into one of these three categories or are a combination of some of them. I was an athlete throughout my teenage years and by the time I got to college I was so burned out I never wanted to look at the gym again. When I graduated I slowly started getting back into working out and eventually became a professional fitness athlete and maintained a perfect physique for a few years after completely burning out and gaining fifty pounds and not working out for six months. I have since risen back to a level of fitness where I have found my balance and happiness by realizing perfection is not maintainable for a long period of time with my genetics but with wisdom I know that I have to work out and eat a balanced diet if I want to look and feel young and beautiful.

Where are you in your journey? In my next entry I will go into each stage of fitness and discuss ways you can find focus your journey in a more positive route. It is important to be realistic with where you are in order to progress in your journey. This means accepting where you are right now and being OK. One of the biggest problems I see with my clients is that “all or nothing” attitude. If you are completely out of shape, its not time to run head first into an extreme fitness program and diet. That is probably exactly why you  are where you are right now. By taking a more realistic approach and seeing the big picture of health and lifestyle you will have more success over the long haul. I will go more into this in my next entry. Take some time to really look at your fitness timeline. Where are you on your journey?