March 11, 2013

Dig Deeper than You Ever Reached Before when you train this week (MORE Reps, Sets, Cardio, and Stretching)!

March 4, 2013

Wake up with a smile and say and claim "Your Good Day!"

February 25, 2013

Stay motivated, encouraged, and continue renewing your heart.  You want  to be the best YOU still, RIGHT!!

February 11, 2013

Daily make up your mind to be The Best You and deny urges that sabotages your desire to be fit.

February 4, 2013

Liz C, a hard working bootcamp participant, always reminds me while working hard in my class, she is "Still Standing!"


January 28, 2013

Detoxification is the process our body uses to cleanse itself of everyday toxins our body takes in such as preservatives, caffeine, nicotine, alcohol, and certain sugars

For most people, the body cannot get rid of the toxins as quickly as we put them in.  That is why it is important to help your system catch up. 

Choose a detox program that helps reduce the amount of toxins we ingest and assists the body's natural processes for eliminating toxins already in your system.


January 21, 2013

Have a Great Day Living and Being Fit.

Be Well with Self, Nutrition, and Sleep Long and Easy.


Stay TUNED to your body.

 If you are not losing pounds, toning, or meeting goals:  YOU must CHANGE something NOW!!!


January 14,  2013

Be Well with Self:

Spiritually connect with Self telling Mind, Body, and Soul daily:

Telling it "great job, stay positive, be relaxed-stress free, and you'll supply it the right amount of nutrition for today!"

Tell it "today you'll get plenty of rest (6-8hrs)."

Tell it and encourage it to "keep burning calories!"


January 7,  2013

For your GOALS today, tomorrow, and in future JUST BE:

Ready, Will, Able, Committed, and Consistent

for whatever YOU DESIRE:

burning, cutting, shaking or knocking of pounds

toner, stronger, faster or increasing balance and awareness


December 2012

Nutritious Breakfast

Choose a combination of one food from each of these columns:

Carbohydrate                            Protein                                              Fruit

Cereal                                  Low-fat milk                               100-percent juice

Oatmeal                               Yogurt                                       Banana

Grits                                    Eggs                                         Strawberries

Toast                                  Peanut butter                             Fruit smoothie

English muffin                       Cheese                                      Apple

Bagel                                  Ham                                          Mixed berries

Pancakes                            Turkey/ chicken sausage               Applesauce

Waffles                               Canadian bacon                          Canned fruit

Granola                               Almond butter                            Tomato

Granola bar                          String cheese                            Orange or tangerine

Flour tortilla                         Scrambled egg whites                 Tomato or V-8 juice

Whole grain crackers             Cottage cheese                         Pineapples

French toast                        Walnuts                                   Pear


November 2012

The Ideal Meal

Breakfast plays several nutritional roles, variety is a must.

High quality Carbohydrates (whole grains, cereals, fruit, 100 percent juices, yogurt, chocolate milk) provide quick muscle and brain energy.

Protein (eggs, meat, milk, yogurt, nuts, nut butters, seeds, legumes) provides satiety and helps maintain and build lean muscle tissue.

Fiber (whole grains, fruits, vegetables) also boost satiety while providing other benefits like lowering lipids, maintaining regularity, and controlling blood sugar.

Fluids (water, milk, juice, smoothies, coffee, tea) helps get people hydrated after a night of sleep.


Avaid:  foods high in fat, that are fried, or made of processed sugars

Look for cereals:  four or more grams of protein, five or more grams of fiber, and 12 or fewer grams of sugar per serving


September 2012

Six Steps To Safer Fruits and Vegetables

Check:  check to make sure fresh fruits and vegetables are not bruised or damaged;  make sure these fresh cuts have been refrigerated at store before buying

Cleanwash hands with warm water and soap as least 20 seconds before and after handling fresh fruits and vegetables;  clean surfaces and utensils before and after food preparations;  rinse fresh fruits and vegetables;   rub firm skin fruits and vegetables with running tap water;  dry all fruits and vegetables with cloth towel or paper towel

Separatewhen shopping, be sure to you separate fresh fruits and vegetables from household chemicals and raw foods;  keep them separated in your refrigerator;   wash cutting board thoroughly between slicing fruits and vegetables and raw meats, poultry and seafood

Cook:  cook or throw away fruits or vegetables that have touched raw meats, poultry, and seafood or their juices

Chillrefrigerate all cut, peeled or cooked fresh fruits and vegetables within two hours

Throw Away:  throw away fresh fruits and vegetables that have not been refrigerated within two hours of cutting;  peeling or cooking, remove and throw away bruised or damaged portions of fruits and vegetables within preparing to cook them or before eating them raw;   throw away any fruit or vegetable with will not be cooked in it ahs touched raw meat, poultry, or seafood;   if in doubt, throw it out



April 2011

A few pointers to revamped your gym regimen:
1. MIX IT UP   (keep workouts diverse)
                                                   2. KEEP MOVING    (do cardio between sets)
3. IF IT HURTS, FIND ANOTHER WAY                                                   (there are many ways to exercise muscle groups)
4. IT HELPS TO HAVE HELP   (I am your personal trainer)
                       5. TRY EVERYTHING   (every equipment, etc)


February 2011

The top fruits for weight loss include grapefruit, melons (watermelon, cantaloupe and honeydew), berries (strawberries, raspberries and blueberries), papaya and peach.


January 2011

If you a make a sale you make a living.If you make an investment of time and good service in a customer, you can make a fortune. 
                                  -Jim Rohn 

July 2010

Count Your Blessings

Playing to Your strengths

It's temping isn't it.  It's so much easier to see what's wrong with yourself and your life than to take advantage of what's right.  The problem is, too much focus on the negative can affect your attitude and opinion of yourself it's a quick road to burn out.  While it's important to pay attention to things you can improve.  your best bet for a break through lies in maximizing what you are already good at.  The secret is to use those strengths to help boost yourself up where you need to help.  What are your major talents?  What do you have a special knack for?  Set specific goals to improve those talents and don't fret as much about your weak spots.  They'll get the extra help they need as a climb higher.

The sun will come out tomorrow.

Remember:  if you spend too much time working on your weakness, all you end up with is a lot of strong weaknesses

                                    -Lynn R


To stay consistent long enough to become a creature of healthy habits, surround yourself with visual, written and well-placed reminders that steady the course and help you refocus. Use positive images and words. Find a visual that shows why you want to lose weight in the first place, or what youíll be doing with your weight loss. A picture of your kids, the new dress you want to wear, a basketball.

Every day is a chance to build momentum or to slack. Every day, you have to decide to make the right choices. Keeping your goals and motivators close by helps you make that decision and feel good about it. Remember, this is a positive experience! Youíre doing something good for yourself, your loved ones and your future. Donít waste any opportunity to remind yourself of that fact and congratulate yourself on progress.



"the body will adapt to your usual and ordinary workouts, hence, NO CHANGE..  REAL TRANSFORMATION comes from enduring tough and diverse workouts..  YOU have to WANT IT bad enough.. keep trying to jump starting your engine.. IT WILL START.. when it does, DON'T STOP or DON'T TURN BACK!"

"your mind, body, and soul are your most valuable possessions, so keep them healthy and fit.."

"to loose weight you must shake it and bake it...  when you bake it, it burns fat and it builds lean muscle to keep the fat off... "                 


"do everything in moderation, especially how much you eat.."