Word of the Week: Patience!

You’ve been working on your new fitness routine for a couple of weeks, you’ve been following your nutrition habits, and the scale hasn’t budged a pound. You’re frustrated and ready to quit.

What the heck? What’s wrong?

Probably nothing. You may just need to practice patience.

Ask yourself:

  • Am I being consistent?
  • Am I about 90% compliant with assigned workouts/nutrition habits?
  • Am I being realistic?
  • Am I being patient?

A general rule to gauge how long weight loss will take, is to think about how long it took you to put it on. Did you gain 20 pounds over the course of a year? It may take you that long to take it off. It definitely won’t come off in a couple of weeks.

Be patient with the plan, stick with it, and give it time to work.

And, above all, be patient and compassionate with yourself. You WILL get there!

You know the saying, “Rome wasn’t built in a day.”


ACTION STEP: This week, if you feel impatient, ask yourself the questions from above. Be honest with yourself. If you need some help or guidance, you know I’m here to help!

Stay Fit For $1!

Probably every big city in this fine country has a Dollar Store.

Whether you like them or not, you can get some great deals at those types of stores.


$ Store Veggies

Yep, I’ve checked the back of the packages. Just vegetables. Nothing else. They actually have a bit of selection too!


$ Store Sardines

Before you think, “EEEEEEW, gross!” Give these things a whirl. They’re not salty like anchovies, and they’re packed with healthy fat and protein. They fit easily in your purse or glove box. They’re actually pretty filling, and low in calories. Eat an apple afterwords to clean up that fish breath, and you have a perfect snack!


$ Store Spices

Spices and herbs are expensive. Not at the $1 store. There are a lot of options too! Using seasoning instead of sugary sauces adds lots flavor without the extra calories.


$ Store Cards

Wait, what?!?! Have you ever sent anyone a nice note just because you were thinking of them? Who doesn’t LOVE getting a card in the mail? And, it probably made you feel good to send it, right? Showing gratitude is a great way to be more healthy!

ACTION STEP: Next time you drive by a Dollar Store, stop in and get some healthy shopping done. If you found some other healthy things there, share in the comments!

Word of the Week: Laugh!

“I love people who make me laugh. I honestly think it’s the thing I like most, to laugh. It cures a multitude of ills. It’s probably the most important thing in a person.”
~Audrey Hepburn

Preach, Audrey. I couldn’t agree more.

Have you ever experienced a good laugh, maybe so good that you cried?

It’s. The. Best. Ever.


Laughter is known to:

  • Create a sense of well being
  • Reduce stress
  • Help release endorphins (the bodies natural pain killers)
  • Boost immune cells
  • Help with heart health
  • Lower blood pressure
  • Work those abs!

My clients know that it’s a big deal to infuse fun and laughter daily. We usually get a good laugh or two in during our sessions. It helps make the tasks seem less daunting, and it helps change the mindset that exercise has to be serious and difficult.

Life is way too short to be serious all the time.

ACTION STEP: Find a way to laugh every day this week. Watch funny YouTube videos, read jokes, act goofy, go to a comedy show, whatever! Pay attention to how you feel after your done laughing, then laugh some more!

Word of the Week: Perfectionist!


  • a person who refuses to accept any standard short of perfection.

I have a confession. I’m a recovering perfectionist.

I used to wear that badge with happiness. I would tell people, “I have to make sure I get it right, I’m a perfectionist, you know!”

Guess what? Being a perfectionist is exhausting.

I remember the first day I realized that.

I had a to do list a mile long, I overbooked myself with clients (again), I had to clean my house (in a perfect way, of course), and I was supposed to meet my mom for lunch. I sat down on a curb outside, and just thought about all of it. I realized that I did this to myself. I wanted to please too many people, and keep up perfect appearances.

I looked perfect on the outside, but I was far from it. I was tired. I came to my breaking point. Something had to change. I would not live like that anymore.

Luckily, with age comes wisdom.


So, how did I get over the perfectionist mindset?

  • I told myself it was OK to not be perfect (what a blow to my ego).
  • I tried to stop living in black and white.
  • I tried to be more creative.
  • I stopped “shoulding” on myself. “I should always be happy.” “I should make sure my workout is perfect.”
  • I allowed myself to make mistakes, AND realized that mistakes are great learning opportunities.
  • I tried new things, not knowing if I would be good or “perfect” at them. Bonus, I have new hobbies like stand up paddle boarding, learning Spanish, and playing the ukulele.
  • I forgave myself for my shortcomings. I will never be a good singer, and that’s fine! HA!
  • I showed myself compassion instead of criticism.

Did all of this happen overnight? NO WAY!!!!!!!

It took a huge mental shift, and being proactive with my mindset to SLOWLY get over it.

Do I still have perfectionist tendencies? Of course! My clients know by the way I keep equipment, notes, and programs. But now the perfectionist mindset doesn’t rule my life. Thank goodness!

ACTION STEP: Do you have any perfectionist tendencies? Are they serving you well? What’s one small thing you can change this week if they’re not?

Word of the Week: Kindness!


  • the state or quality of being kind
  • a kind act; favor
  • friendly feeling; liking.


This week, let’s focus on kindness towards ourselves.

With my line of work, I hear a lot of clients being unkind. Not to other people, but to themselves. This is a big bummer.

When I hear unkind comments, I usually follow up with questions like:

  • What makes you feel that way about yourself?
  • How did these feelings come about?
  • Do you think …… is really true about yourself?

After I talk with my clients for a bit about this, I always ask them, “If your best friend said that about you, would you want to be friends with them?”

Usually the answer is no.

We live with ourselves 24/7, wouldn’t it be more enjoyable to be nice to the person you’re always with? You know, be the best best friend you can be to yourself?

And, it’s harder to show kindness to others if we can’t show kindness to ourselves.

ACTION STEP: if you think negative thoughts about yourself this week, stop and acknowledge those thoughts. Try to figure out where they’re coming from. Pay attention to patterns. Is it around certain times of the day? Maybe you’ve missed some workouts? Or, is it just that time of the month? It’s hard to change a behavior that doesn’t match your goals when you’re unaware of where it comes from.

BONUS: rephrase those thoughts to positive ones!

Show yourself some kindness this week.