My Go To Favorite Breakfast Meals!

I know a lot of people have a hard time eating breakfast, but I for one really love breakfast! I think its like a jump start to eating healthy all day! It sets the tone for the rest of the day!

Important Parts to a Good Breakfast-

It should include some protein, some carbs(preferably healthy ones), a fruit or veggie and possibly some fat!

So lets look at some examples of each!


Eggs and egg whites.

Whey protein powder.

Greek yogurt.

Lean breakfast meats

Healthier Carbs:


Low sugar granola.

100% whole wheat bread,

Ezekiel bread

Kodak cakes muffins(single or mixes).

Whole grain pancakes or waffles

Fruits or Veggies:

Any fresh fruit.

Spinach, kale and other greens


Olive oil.

Coconut Oil.

Peanut Butter(or any nut butter).

Real Butter

Putting It Together:

Pick a protein, carb, fruit or veggie and a fat!

Here’s an example: Yogurt Parfait

1 cup of plain or vanilla Greek yogurt

1/4 c low sugar granola

1/2c sliced strawberries

2 tsp of pecans or any type of nut

Layer Greek yogurt, granola and sliced strawberries in a bowl until you use all of it and top with the nuts!

Here’s another example: Omelet

2 eggs, beaten

Some fresh spinach, tomatoes peppers whatever veggies you like

A little cheese(a sprinkle or couple tablespoons of feta)

Cook eggs until almost set, add veggies and cheese fold in half

Now serve with a slice of whole wheat toast!

One more example: Yogurt Rollup

1/2c Greek yogurt

1 whole grain tortilla(or you could make a whole grain crepe)

1/2 sliced banana

1 tbsp peanut butter

Spread peanut butter on the tortilla. Place Greek yogurt and banana slices in the middle and then roll tortilla up. Munch away!

Of course the easiest is a smoothie!

Use 1 scoop of protein powder, frozen fruit(about 1/2-1 c)

1 c milk, almond milk or water

A little sweetener(stevia) to taste

Add some greens spinach or kale

And blend!

Some Useful Tips:

Chop and divvy up veggies and fruit that you will use for the week. Making ahead saves tons of time! You could even throw in your cheese with the veggies for your eggs.

Placing all your fruit, veggies and sweetener in a baggie can save you time for your smoothies.

You may even want to place your fruit for your yogurt parfait in baggies to have on hand!

Do you have a favorite easy breakfast recipe?

Feel free to share it in the comments!

Making breakfast easy and delicious will go a long way in starting your day off right!

Until next time!



Mid-Year Goals and Dreams

Here we are with June staring down at us and we are almost at the half way mark of 2020!

It is almost impossible to believe! Where in the HECK did the past 5 months go???

Really, with all the Covid 19 mess, I think it has thrown all of us for a loop! I mean half the time I’m not quite sure what day it is!

With all of this confusion and the life disruption of the past two and a half months I feel like a lot of my goals and plans have just gone caput!

Do you feel like all this has caused you to lose sight of your goals? Have you gotten distracted? Have you fallen completely off the goal wagon? Are you discouraged?

I can tell you, I sure have felt all four of these!

It’s really hard for me to accept this-because I LOVE to achieve goals and set goals that are challenging! But, these past two and half months have really messed up my forward progress!

I hate it!

The Great News is- All is Not Lost!

There is still half a year to move forward and to make progress! It is time to sit back down with your vision board/goal list and take some time to think if those goals are still what you want to achieve, if you want to tweak them or change them completely!

Nowhere does it say you can’t redo a goal or change it completely!

I do feel it is really important to keep your goals where you can see them and reminded of your Why! So you may want to redo or make another vision board or goal list!

Here are a few steps for you to do to restart/kickoff the second half of the year and achieve some great things!

1.Take a Moment-

Read over your goal list or take time to look at your vision board.

Ask yourself: Does this or that still apply to me? Do I still want this? How badly do I want this? Is my word for the year still fit? What have I achieved on this list? What do I need to add or take away?

Then decide what changes are needed. Decide whether to redo your board or make a new one! Decide if you need rewrite your goal list!

2.Get Busy-

Gather up any thing you need to redo your board, or pull out a nice sheet of paper to make your new goal list!

Purchase any supplies that may apply to your goals. Decide what if, any essentials are needed.

Like maybe you decided during this time you need a “home gym”(I will have a post on this soon!) so you may want to buy some weights, bands, stability balls or some videos!

Another one might be-If you are wanting to clean up your diet and eat healthier, this is the time to do it! There are farmers markets galore, farm stands with fresh veggies and fruit!

The sky is the limit when setting and doing some new goals!

Goals are meant to spur you to action!

So get busy!

3.Get Focused(Again)-

Some of my favorite sayings are:

“Where Your Focus Goes, Energy Flows”

“Focus on Your Goal. Don’t Look in Any Direction but Ahead!”

If you want to achieve a goal you have to get focused(or in this case re-focused!)! They don’t fall into your lap!

Or just happen.

Get focused.

Then make a step by step plan!

The fun is in the details and the journey!

4.Set Up Some Rewards Along the Way-

When planning out some new goals or redoing your vision board, make sure you set up milestones that you will get some “rewards” on!

This can really help you to stay focused and keep pushing when it gets hard or boring!

Some examples might be some new cute tennis shoes after consistently walking for 3 months. A new exercise outfit when you lose 5 pounds. Perhaps some awesome jeans when you’ve lost 10 pounds! Even eating at your favorite restaurant after eating super healthy for a couple weeks!

Whatever it is make it special to you!

You have 6 Months-What will you achieve in that time?

I think during hard times like this, you really have to focus even harder on what your goals are!

It’s hard when everything is up in the air and the future is so uncertain!

But-It’s up to you! Change is tough, but so are you!

You can do this!

I’d love to hear some of your refreshed goals!

What do you want to achieve?

Did you revise your goals or make completely new ones?

Did you just recommit to the goals you set back in January?

Did you learn anything about yourself through looking through your goals that were set?

Here’s to the next 6 months!

Stay Safe!



My Favorite Things for April!

It’s been a while since I did one of these posts!

I still have favorite things that I come across all the time!

This month is a little different since we are all stuck at home and there is NO gym to go to!

Many of us have had to get creative with our workouts! I am right there with you!

We have quite a good bit of fitness equipment here at our home and I can get a great workout in for the most part but I miss the atmosphere of the gym at times!

Since I’ve had a little more time on my hands I’ve been experimenting with different workouts! Which leads me to my first favorites of the month of April!

TRX and Kettlebells

I have loved my kettlebells for a long time and my TRX since I got it earlier this year!

But combining them in my workouts has been awesome!

I use them together for deadlifts, squats, rows and a ton of other exercises!

It has added a level of balance and using my abs in a different way! I have been quite sore a couple of times! Which seems odd since I usually lift rather heavy most of the time. I feel its because it uses companion muscles!

This has been a great time to work on my fitness level and just experiment!

My next favorite is not really fitness related but does relate to the overall healthiness of your feet!

Birkenstock Sandals

I have struggled with foot issues for a while. I have plantar fasciitis in my right foot that flares from time to time and I strained the peroneal tendons in my left foot!

A regular flip flop just won’t cut it! They don’t offer much support and that’s a priority especially for plantar fasciitis!

Last summer I had a cheapo pair of knock off Birkenstocks. They worked well enough. But I broke down and purchased a real pair that were on sale! A really good sale!

They have mad a huge difference in my feet! I love the support!

My feet feel much better!

What about you?

Have you used a TRX and kettlebell together? Maybe separately? If not give them a whirl! You will love them!

What about Birkenstock’s? Do you love them? Do you love them but think they’re ugly? (OK maybe I do a little!)

Until next time!



How the Quarantine Has Changed the Face of Personal Training!

Many Personal Trainers I know (and myself) have found themselves in a precarious situation! We have not only lost income but well, we can’t see you all! Most of us consider you our friends and we look forward to our sessions with our clients! We love seeing you succeed and helping you when you struggle!

But this current situation has pushed us to find new ways to connect with our clients and to be able to serve them in a brand new capacity!

It really is kind of exciting!

I have had several of my clients transfer over to online training and its working fabulously!

We use FaceTime or Zoom to be able to see each other face to face! I will usually encourage them to stand back a little so I can fully see their movements!

It really is a neat experience!

It has been a relatively easy transition! I have been amazed!

What Do You Need in Order to Train Online with Me?

Not much!

An iPhone, laptop or really an type of smart phone or computer(with a camera)

A set of weights( 5-8 pounds)

An exercise band or two(different strengths)

A Kettlebell(if not-not a deal breaker)

A beach towel or a mat

And that’s it!!!

Of course if you have other equipment we can figure out a way to incorporate it!

Why Should I Choose This?

Well, there are several reasons!

Right now, if you don’t feel safe meeting in person due to the COVID issue-you don’t have to lose your fitness level!

Perhaps you travel a lot!

Maybe you have children that you need to fit workouts around their schedule(like when they’re still asleep, at a practice or when they go to bed!)

You may need guidance and encouragement from a coach or personal trainer.

And maybe you work long hours but you have a lunch break with no gym close by!

The list could go on and on.

This really is a fitness service that can travel with you, work for your schedule and your lifestyle!

How Much Does This Cost?

Not as much as you think!

When I train clients in person here in Zebulon, NC I charge $25/1 hour session and if I have to travel more than 30 minutes I charge $30.

I keep it affordable because I want everyone to be able to reach their fitness goals!

Online Fitness Training would be $25/session

Most of my clients train 1-2 sessions a week! But I can train you more if you need!

I also give you a workout sheet so if you want to workout on your own, you have the workout!

I am working on a special introductory deal!

So keep checking back!

What All is Included?

You get a full 60 min session and can choose more than one a week.

You get a workout based on your goals.

If you desire, I can provide nutrition guidance as well as a plan.

You will also get a cardio fitness plan based on your goals.

You get a cheerleader, drill sergeant, encourager, accountability partner and a good listener depending on your personality type and needs!

You get my undivided attention for 60 minutes!

How Do I Start?

First, send me a message by email, text, PM on instagram or FB Messenger!

We will set up a time to talk and figure out a time and day! As well as your goals and the amount of time you need each week!

I will send you some paperwork to fill out and send back to me.

We will arrange payment and then we’re set!

A Little About Me-

I am a long time fitness nut!

I started my fitness journey at the age of 13 when I was overweight and needed to be healthier! I have struggled with my weight off and on throughout the years. But I found my calling and fell in love!

I LOVE exercising!

I have been in the fitness industry for over 25 years.

I personal trained and taught classes in college.

I resumed that passion when my children were small and went to back to teaching classes!

I have certifications in group fitness, aqua fitness, Pilates and yoga.

Fast forward to 2018, I finally invested in getting my personal train certification and I LOVE that! It gives me great joy!!

I am currently working on my health coach certification and will begin offering that in the next few months!

I am married to my hubs for 25 years.

I have 3 young adult sons.

My youngest is married and I have a great daughter in law.

I am a fur mom!

I am so excited to offer this new option for Personal Training!

We are so blessed to be in a time with so many different options to communicate!

If you are interested or would like more information feel to contact me!

Until next time!



How to Not Blow All Your Hard Work!

Suddenly we have all been relegated to stay at home!

Our schedules, routines and life have been turned upside down.

I am working on having a positive mindset-

I have food, a roof over my head and am still able to work a little. I am with the family and pets I love. I do miss my mom and my siblings and am concerned for them. I miss my clients and class participants terribly!

But I know this but a blip in the span of time!

Try to keep this in mind! We will go back to normal before long.

This is what I chat about today.

I know many of my clients and class attendees have worked really hard in the recent months to lose weight, get in shape, walk or run a mile or fit into their favorite old jeans. During a period of time it’s easy to get distracted and fall back into old habits. I know because even I tend to do that!

Hard times=comfort food-right?

But if you have a goal in mind you can let yourself fall prey to that thinking.

I want to give you some steps to put into place in the next coming weeks to stay focused on your goals and to keep moving forward!

Review and Write-

1.Review your goals.

Did you want to lose 5 pounds by June?

Fit into that cute dress for a reunion?(Ok maybe now its cancelled but you still wear the dress!!)

Did you sign up to run a 5k? Even if its been cancelled, guess what there are 20 more planned at a later date! Don’t give up!

Do you want to just feel better and be healthier? What a better time to aim for that!

2.Write down those goals.

Then post them where you will see them.

Heck, put them on the fridge, the pantry or the cookie jar!

Sometimes you just need a reminder!

I have my vision board posted right in front of where I sir at my desk! It serves as a reminder every time I walk by it or sit down! No excuses!

Focus on Fresh Foods-

Try to keep fresh fruit and veggies in the house!

Not only keep them in the house but set them out!

Place a basket on the counter filled with apples, oranges, Cuties and grapes.

Keep cut up veggies in the fridge. I have a divided compartment container that I keep them in. It makes it easier to pull out and have for snacks. A little work done ahead of time goes a long way!

Try to cook and serve fresh meat, chicken and fish-meaning stay away from canned and frozen convenience meats (aka- hot dogs, chicken nuggets and etc). They are ok every once in a while but they can really wreck your weight loss and fitness goals!

Right now most of us have extra time on our hands and making supper together would be a great activity!

Super Food Snacks-

Here are a list of my favorite Super Food Snacks:

Greek Yogurt, berries and granola parfaits

Apples and natural peanut butter

Homemade trail mix (raisins, craisins, favorite nuts, sunflower seeds and perhaps some dark chocolate M & Ms

Graham crackers with peanut butter

Celery and peanut butter

Fresh fruit salad-apples, bananas, grapes, peaches whatever your favorite fruit is!

Smoothies and smoothie bowls! Get creative!

Fresh Juiced green juice! Apples, cucumbers, spinach or kale, kiwi anything green!

Keep a Food Log-

It’s really easy to eat mindlessly when you’re stuck at home and there are snacks everywhere. You can lose track of just how much you are actually eating or not eating.

It doesn’t have to be anything fancy, just a simple notebook can suffice and divide it into breakfast, lunch, dinner and snacks!

There are several apps you can use as well.

This is just a simple way to make sure you’re getting the right kinds of foods and not eating too much junk food and sweets! Give it a whirl!

Wear Your Jeans-

Your jeans don’t lie!

It’s really easy to just wear your yoga or sweat pants and of course they stretch and they don’t always tell the truth.

Sometimes your clothes can be the best measuring tape you can get!

Try to put them on at least once a week just as a measurement!

Get Moving-

Get out and take a walk. Pick out an exercise video on Youtube. Pop in a yoga video. Play chase with your kids and pets in the yard. Put on some good music and have a dance party!

One of the best things to do not only for your body but also your mental health is to get some exercise!

During this time don’t lose sight of your goals and the progress that you have made.

Just because you are stuck at home doesn’t mean you can’t keep moving forward and even see positive physical changes!

Hang in there this will all be over soon and we will all get back to our normal workout and fitness routines!!

Feel free to message me any questions on keeping fit and healthy during this period!!

Until next time!




Let’s Bring Back Victory Gardens!

Today I’m going to be bringing you a lifestyle blog post!

Gardening happens to be one of my favorite pastimes!

In light of the current Covid-19 pandemic, I think many families are starting to consider just how they can be more self-reliant. This could be growing a garden, trying their hand at making bread and even raising a few chickens!

Today I’m going to focus on growing a garden!

Our family has gardened for years and many times it helped us financially by supplying produce for the year!  I often can,freeze and dry whatever produce I grow!

I learned all that I know from my mother and she learned from her mother and father! My grandparents raised a Victory Garden during the years of World War II. 

Many families during that time raised enough vegetables and fruit to feed their families and help their neighbors out as well!

People canned and preserved much of their produce to save for the coming year!

Just like our currant situation, where we are seeing our local grocery stores running short on fruit and veggies, many families during WWII had shortages. So what did they do?

They got busy, dug up a spot in their back yard, saved or bought some seeds, planted them and worked the land!

How to Get Started-

1. Decide what your exact needs are. Pick only veggies that your family will eat.

2. Take a look in your yard. Do you have a small bit of space that gets good sun most of the day?

3. How much time do you have? If you work a lot of hours or are super busy with your family you may either want a smaller garden or a raised bed.

4. Make a plan. Sketch out your area. Allot for plant size. Also, figure out how much you need of your favorite vegetables to eat now and can for later.

5. Gather up the items you need-potting soil, seeds, plants, tools, wood if you are making raised beds, ask around to borrow a tiller if you’re putting your garden in the ground!

6. Get busy!!

Check back in Tomorrow!!

I will delve deeper into exact steps you can take to plan a Victory Garden for your family this spring!!

Gardening is one of the most rewarding projects you can start!! It’s also a great form of exercise!!

Until later-



Let’s Stay Fit While Stuck at Home!

While this corona 19 virus craziness is going on many of you are going to be or are stuck at home!

As long as you are not running a fever or infected with the virus this is a great time to stay fit!

It is especially a great time to get outside in your own backyard and enjoy some fresh air!

The next couple of days I will upload some videos and posts with some workouts!

I plan to include some yoga and circuit type workouts that you can do with everyday items in your home as well as light weights if you have them!

What You Will Need…….

Stay tuned and be gathering your thick beach towels or yoga mats as well as some water/milk(empty and clean) jugs, water bottles, pool noodles or jump ropes and be looking for a great step to use!

Keep your eyes open for a new post!!



Getting Comfortable with Being Uncomfortable is OK!

If you are like me, you can often dislike being uncomfortable!!

Now, You may be asking, “What do you mean by uncomfortable?”

It could simply be you are trying something new. ~A new situation, a new class(fitness, bible study) ~A new job! ~A new workout routine. ~A new eating plan. ~A new chapter in your life.

Then there are times-its just life!

Life is hard and often uncomfortable!

People are hard to love, work doesn’t always go the way we want, times are just testing your patience and we have struggles.

The Definition of Uncomfortable-

The definition of uncomfortable: causing or feeling slight pain or physical discomfort; causing unease or awkwardness; irritating:uneasy: bad, tough

Ok, so none of that is an awesome experience! But it is something that you can make it through!

I am convinced that being uncomfortable can be a GOOD thing!

Of course I am a little weird and that’s ok!

Positive Changes Can Come from Being Uncomfortable-

Positive changes can come from being uncomfortable!

Often when you are uncomfortable, it will spur you to make a positive change!

A great example is your pants are too tight, so you are uncomfortable, right? You then realize you need to cut back and start exercising!

Another good example is you know you need to grow closer to God and you buckle down and start a bible study every day!

Perhaps you are uncomfortable in your job, you decide that you need to find another one, that may cause you to need to take a class or get a certification, which can also be a little uncomfortable! But a new job could cause you less stress, pay you more money and be better for your mental health.

Most of us really hate to step out of our comfort zones. That can then cause us to get stuck on this hamster wheel! We are unhappy but not fed up enough to push us to do something different.

When you are stuck on that wheel, it may take being very uncomfortable to get you to move! It can take a worse situation to push us to go a different direction.

Often, the thing that is causing us to be uncomfortable is the opposite of what is good for us!

Did You Know that Being Uncomfortable is Biblical?

Yep! It sure is!

Any of you ever hear of Jonah and the Whale???

Let me paraphrase the story….

God told Jonah to go to the land of Nineveh.Now they were really mean and bad people. God told him to tell them that He was going to rain down fire from Heaven because of their wickedness. Jonah didn’t like them and didn’t really care whether God wiped them off the face of the earth.

Jonah decided that well, he’d just go the opposite direction and hop on a boat! And go as far away as possible! While he was on the boat there was a huge storm that blew in from guess who? Yep!! God!

Now everyone was getting sea sick and the sailors started crying out for God to help them. They drew lots(essentially different sized straws) and guess who got the short one? Guess from who? Again, God!!!

Jonah tells them to toss him overboard and the storm will cease, they argue but in the end they threw him over! Guess what? The storm stopped immediately!

So, there is Jonah, flailing around in the sea and along comes a whale!

The whale sees a free meal and swallows Jonah up!

But God keeps Jonah safe in the whales belly for 3 days and 3 nights! Suddenly the whale gets a sour tummy and basically throws Jonah up on the shore.

Guess where???

Yep, you guessed it!


See, Jonahs situation could be like ours at times. There are times God could be leading you to something that you don’t want to or something that will make you uncomfortable.

But He always uses that situation for good!

I believe that every facet of our life is of great importance to God. Whether its we need to lose weight and need to eat better and exercise. A super stressful job could be causing health problems, family problems and keep you from your full potential.

So, see!!!

Being Comfortable with Being Uncomfortable can be a Great Thing!

When a situation arises in your life that is uncomfortable, ask God what you need to do different!

Pay close attention to any leadings you feel. Pray over them. God doesn’t mind us asking for more guidance!

Then make a plan to work towards the change He is leading you to!

Where in your life are you uncomfortable?

Do you feel you are being led to make a change in your life-big or small?

Is your uncomfortableness physical, mental, family or even a job?

Are you avoiding making a change because you’re stuck on the hamster wheel?

I would love to hear what’s going on in your life and what amazing changes that you are making!!

Feel free to comment!



Set Up a Fun Cardio Circuit Workout at Home!

There are some days you just don’t feel like going to the gym! As well as there are days you just don’t feel like running or walking on a treadmill!

As the weather turns nice, I start to look outside to get some of my cardio in!

I get bored easy so I’m changing up my cardio workouts all the time!

Today we’re going to discuss how to set up a Cardio Circuit Workout at home just using things that you have around the house!

Gather Some Things…

Take a look around your house.

Look for the following items:

-a ball(could be a medicine ball, child’s bouncy ball or even a basketball)

-jump rope(even a piece of heavier rope at least as tall as you!).

– 2 full water jugs

– steps

-2 Pop bottles

– any weights you may have


-mat, blanket, thick towel

Gather all these things into one general area! The area should be big enough for you to move around in and not bump into walls or furniture! If it’s a nice day, head outside!!

Cardio Circuit One:

Make sure that you take some time to warm up so you might go walk around the block, walk up and down your steps, jog in place, step touch and maybe some wall push-ups! Do you this for at least five minutes!

Now you can set a timer on your phone or you can download a free Interval Timer!

We’re going to do each exercise for 30 seconds at your high speed and then recover(walk, step touch) for a minute!

This is a great beginner interval!

1. Step(or run)up and down on your step for 30 seconds–walk around 1 min recover

2. Take your two pop bottles and put them about 30 feet apart. Run/ speed walk back-and-forth in between these two bottles for 30 seconds. Then recover for one minute.

3.Take your full water jugs and squat up and down for 30 seconds. Recover.

4. Get your jump rope, and jump rope for 30 seconds. Recover

5. Take your two pop bottles and put them about 3 feet apart. Lateral jump or step touch using the bottles as a guide for 30 seconds. Recover

4.  Grab your ball, that you gathered and take a wide stance with your feet, bend your knees and bounce the ball up and down, up and down- almost crunching your abs at the same time. Do this for 30 seconds and then recover

5. Take your mat, blanket or towel fold it up and place it on the floor and do a plank for 30 seconds.

Repeat this circuit as many times as possible for 20 minutes – not including the warm-up! 

Cardio Circuit Two-

Again warm up for five minutes. And make sure you have all of your items that you need. This cardio circuit is better done outside!

1. Take your chalk and draw a hopscotch pattern. Perform hopscotch up and back for at least 30 seconds. Recover

2. Play the jump rope in a straight line. Now pogo stick jump from side to side over the jump rope! Do this for 30 seconds and then recover.

3. Mark off about a 30 foot section, grab your water jugs and then proceed to carry them over her head back-and-forth between the 30 feet marks for 30 seconds go as fast as you can. Recover

4. Grab your mat, blanket or towel and perform push-ups for 30 seconds. Recover

5. Take your 2 Pop Bottles place them about 3 to 4 feet apart and run a figure 8 pattern around them. Do this for 30 seconds as fast as you can. Recover

6. Use your step and jump up-and-down on the step for 30 seconds. You can also step up step down if jumping is too hard. Recover

Again do this circuit one through six for 20 minutes not counting the warm up!

Cool It Down-

After you’ve done your circuits, take the time to walk around and get your heart rate down.

Then perform some easy stretches.

My favorites are:

-Seated Figure 4 stretch

-Forward folds

-Down dog

-Stationary Lunges for the hip flexors

How about You?

I hope you will take the time to try these circuits! Cardio exercise does not have to be boring and the same thing day in and day out!

All of these circuits are ones that you could easily include your children or your spouse in! I used to love to do these type of workouts with my kids! Of course with the boys it was always a competition!

Let me know if you try any of these workouts!

I would love to hear your results!

Until next time!