Some of My Favorite Things December Ed.

This month my Favorite Things blog post has some very practical items!!

These are things I use on a daily basis!

They both are available at your local Walmart or you can order online, I am sure!

Favorite Things #1-

Goody Ouchless Hair Elastics 

Since I workout or teach most everyday, I wear my hair up a lot! My hair is long so, I need comfortable hair ties that won’t tangle or break my hair but will also hold this mane in place!

I am currently trying to grow my hair out a bit, so its getting longer and longer. It also is very thick and can give me headaches if it is too tight!

As you can see my hair is super thick!!

I find that these hair ties do just the trick!

They are the perfect balance of hold and tightness. There is no exposed rubber band that can grab and break your hair!

They come in a ton of colors!

I have some that are black and then I have a set that has several colors(hot pink, orange, brown, yellow I believe!)

I think they would also be good for little ones hair as they would hold but not be too tight!

They are also fairly inexpensive and tend to be harder to lose than your average hair tie!!

If you have longer hair, give these a try! You will not be disappointed!

Favorite Things #2-

My second favorite thing for this month is my 64oz TAL Metal Waterbottle!

This is a serious water bottle! It has a days worth of water in it!

It is big, but it is also easy to carry! As it has a nice loop handle.

I have found that it keeps the water at the exact temperature you put in it! I once put cold water in my bottle and left it in my Jeep during the heat of the summer. When I went to drink it the next day, it was still cold!

It also is metal inside, so if you use essential oils or lemon in your water it will not mess up the lining!

I find that if I fill it up in the morning, take it with me wherever I go-I will drink my water! It’s kind of too big to forget!

It is affordable for such a nice water bottle. It runs around $20 at your local Walmart. There are several colors!

If you are a water drinker or you need help in drinking more water this would be a great bottle to use!

Give it a try as well!

Have you tried either of these products?

If so, what do you think of them?

Both of these would make a great Christmas present!

Until next time-



How to Enjoy All the Holiday Food!

Yes! It is possible to enjoy all of your favorite holiday foods this coming Thanksgiving and Christmas seasons!

How in the world you ask???

Well- let’s explore some options!

Option One: Halving Your Portions-

Many years ago I tried a popular diet, called the Weigh Down Diet!

The premise behind it was good! But overall it is a diet that I wouldn’t suggest you doing all the time! Unless you’re just one of those people who is really good at pushing yourself to eat healthy foods! So, that you can get the proper amount of protein, vitamins and minerals!

The Weigh Down Diet suggests that you cut your food in half-every portion that you get or take half of what you would normally take! So if you get a hamburger you cut it in half and eat that half,save the other for later! Again like I said you have to be really on top of yourself to make sure that you eat the proper amount of healthy foods!

So this would work great for Thanksgiving dinner and Christmas dinner!

You could look at your plate, decide what you want, take half of what you want and enjoy every bite!

Even dessert!

The thing to remember is that it is one meal out of at the least 28 for 7 days(3 meals and a snack!).

One meal is not going to make or break you!

Option Two:Consider It a Cheat Meal-

I try to once a week have a cheat meal!

So that means that at least 26 to 27 meals out of the week I am eating healthy balanced meals. Lots of fruits, veggies and lean proteins, as well as, some healthy starches!

I keep my macros about the same for all of those meals, but, for that one meal I can have whatever I want!

Some people call this a diet break, some people call it a re-feed but I call it my cheat meal!

I usually eat a food that I love and dessert! I feel no guilt over this. It is planned and allotted for! 

So, for your Thanksgiving and Christmas meal – singular – eat healthy the week before and the week after! Enjoy the food that you love and have some dessert! Then get right back to eating healthy and exercising!

Life is more than what you do in the gym and what you put in your mouth!

 If you tell yourself you can never have a piece of your grandma’s pumpkin pie guess what you’re going to over eat – you got-it your grandma’s pumpkin pie!

The same thing goes for the special meals as well as the parties you go to!

Allow yourself that one meal, one time a week to enjoy whatever it is you’re going to have!

It’s good for you mentally, it’s good for you physically and it’s also good for you emotionally!

It helps you to keep food in the proper perspective!

Option Three: A Couple of Bites

The best way to deal with the holiday meals and parties is to have a plan! To decide before you go to one whether or not you are going to splurge and that be your cheat meal or are you going to half it and enjoy a smaller amount.

But one last way that I have dealt with food at holiday parties or church functions with unhealthy food is to eat a healthy meal beforehand and just maybe have a few bites of something! That way you don’t insult anyone by not trying their cheeseball or having a taste of someone’s family recipe cookies!

I will take a bite or two and be done! That doesn’t break my diet and it doesn’t insult the host!

You can also always explain that you had a late lunch or dinner just before and that you’re not super hungry!!

The holidays, birthday parties, weddings and special events don’t have to totally wreck your diet plan and healthy eating!

The biggest piece of advice I can give you is to plan accordingly! Don’t go into a situation without first knowing exactly how you want to deal with the food that will be there!

Failing to plan is planning to fail!

I would love to hear if you have any other ideas of how to deal with the upcoming holiday meals!!

Feel free to comment below with your ideas of how to eat healthier this holiday season!

Until next time-

XOXO – Amy


Let’s Get to the Core of It: The Plank!

The exercise you love to hate!!!


When I teach a class or I am personal training and I say, “Today we are going to do planks” there is a collective groan!

Even if its only for 20 seconds!

But they truly are one of the best core exercises!

The Benefits of Doing Planks-

There are many benefits to doing planks during your ab workouts! Some are obvious and some are surprising!

-They can improve your posture!

-They can help lessen back pain!

-They can help improve your core strength!

-It can help build some muscle!

-It hits the 4 major core muscle groups- transverse abdominis, rectus abdominis, the oblique muscles as well as the glutes.

-Strengthens the arm and leg muscles!

-It can help improve your balance!

How to do a Plank Correctly-

A basic plank is very simple!

Go into a push-up position, placing your hands directly under your shoulders! Place your gaze directly towards the floor with your neck being inline with your back! Your body from the back of your head to your heels should be in a straight line! Your feet are parallel and your toes are curled under with your heels facing the wall behind you!

Contract your stomach, back and glute muscles. Take your shoulders back and down. Drawing your shoulder blades towards each other but not scrunching them up.

Make sure you breathe. These breaths will at first be more shallow but as you get stronger you will be able to take deeper breaths!

Great Example of a Correct Plank!

*Some common mistakes-

Lifting your butt up in the air

Shoulders being behind the elbows

Being almost in a down dog position

Sagging in the middle

Not holding your stomach in

Incorrect Plank

How Long Should You Hold a Plank-

There is no magic number but you get more benefit from holding a plank multiple times in shorter intervals!

It would be better to start with 10 seconds for 5-10 times, even if it is broken up throughout the day! This would be if you are a beginner!

If you are an experienced exerciser and have been doing abs on a regular basis you could start with 20 seconds 5-10 times again throughout the day!

You then could work up to 30 seconds at a time!

Long held planks are actually not as productive, because they do not replicate real life movements! No one stays in that position for a long time!

A Plank Challenge-

I am issuing a plank challenge!!!

Try to do three, 20 second correct planks a day, every other day for 2 weeks! You should get a total of 7 days in in two weeks!

If you are a beginner start with 10 seconds instead of 20!

If you’re in, comment below-

“I’m In!!”

I look forward to hearing all your successes!!!



PS-A huge thank you to my friend Candice for being my model!!!!


My Favorite Things for November!!!

It’s that time again!!!

My monthly Favorite Things post!!

I struggled this month with finding something because I really hadn’t tried anything new!

But then I got to thinking there are several things that are staples in my life that I just wouldn’t want to live with out!

I decided if I can’t live without them, you might not be able to either once you tried them!!

Avia High Waisted Capri Leggings-

I absolutely LOVE these exercise pants! I will buy a pair almost every time I come across them!

I love the fact that you don’t show your hind end every time you bend over, they also, well…… don’t accentuate your muffin top! They actually hit at your natural waistline.

They fit well, they don’t sag and do not ride up! They are very sporty looking and are just flattering overall! I have seen them in dark gray and black(I also own these colors!!). I think they make them in a longer length but I love the capri length!

At this time I believe I own 4 pairs! You can bet if I find another pair I will buy them in a heart beat!

I have bought all of mine at Walmart! They have them in the fitness section of the ladies clothes.

They are priced at $12.96 a pair!

I guarantee if you try them you will love them as well!

Pure Protein Bars-

Oh my goodness!!

Let me tell you what-I LOVE these protein bars!

Have you ever picked up a protein bar and you’re so excited to eat it, you open up the wrapper, take a whiff, it smells fab, you then take a bite aaaannnndddd- YUCK!

Either the texture is disgusting or the taste is horrible! I have eaten way too many terrible protein bars!

I tried Pure Protein bars a while ago and haven’t found a flavor at dislike yet! They have a variety flavors from chocolate to fruit flavors and even birthday cake and red velvet!

My recent favorite is the Lemon! Oh my!! It is so good!

Now, let’s get down to the nitty gritty about the bars!

Most have 19-21 grams of protein, 18-20 grams of carbohydrate and most are around 5 grams of fat.

They cost around $6.98 for a box of 6 (I have bought them at Walmart, Target and Foodlion for about the same price!) I know some of my clients have bought a bigger box at their Costco!

It is very balanced and they are very satisfying! They are not so big that you feel full after eating them! I often will eat them between clients and they just satisfy your hunger!

Give them a try!

I don’t think you will be disappointed!

What Do You Think?

Have your tried either of these?

Do any of you own the longer version of the Avia High Waisted Leggings? What do you think of them?

Have you tried the Pure Protein Protein Bars?

What are your favorite flavors?

Feel free to comment below!

I would love to hear from you!



9 Things You Need to Do to be Happy and Fit

It seems today that we are seeing an overwhelming amount of people who are dealing with depression and anxiety each and every day! It just sucks their happiness away!

There are numerous advertisements for drugs to treat depression and anxiety- that may or may not help.

I often wonder if so many people are dealing with those because we are too connected. Almost everyone you know has a cell phone, computer and a tablet, as well as a tv in just about every room!

Now don’t get upset with me! I know there are physical and emotional reasons that we have anxiety and depression. I suffer from depression off and on and know it is due to hormones and emotional stress. So, I get it.

-First let’s discuss what happiness is-the feeling or showing pleasure or contentment, satisfied.

-Happiness is external-meaning what we do or have done for us causes happiness.

-Joy on the other hand is internal. As a Christian I have joy because of my relationship with Christ. It is a deep feeling of contentment.

What Can We Do to Be More Happy and Fit?

There are 9 things I’ve found that help me be more happy and fit! They are easy things that anyone can do.

These are not a cure all, but if you struggle with anxiety and depression, as well as just being unhappy these can aide in your recovery.

1. Have a Regular Bedtime-

So this is one of the biggest I struggle with! I am a night owl, so its hard to not stay up!

But getting yourself to go to bed at a regular time is crucial! You need your sleep! It helps the brain to rest and the body to recover, it helps your immune system and your mood!

Our bodies crave routine.

Make a point to get to bed at a regular time every day!

2.Deal with Emotions in a Healthy Way-

I find that most people either stuff their emotions or they have explosive anger. Neither is super healthy!

You need to find a way to deal with emotions that suit you. I have close friends that I can discuss things with, but other times I just need to write things down or pray.

Journaling, praying, talking to a trusted friend or seeing a counselor are all great ways to get emotions out. Often that’s all we need is to get the emotions out and someone to listen-not try to fix or change-just listen!

Learn to express yourself in a healthy way!

3.Try to Cut back on Sugar-

Sugar is addictive! There has been studies that show it is as addictive as many drugs.

Too much sugar can cause many health ailments, cause inflammation in the body and help you gain weight. All of these can make you unhappy and unfit!

It’s hard to go cold turkey with sugar, so try to make small changes at first-opt for stevia I stream of sugar in your coffee, teach yourself to like water, don’t buy cookies and sweets, get fruit instead, and make healthier breakfast choices!

Eventually you start to lose your sweet tooth!

Have an occasional treat, but don’t make it a daily endeavor!

4.Take a Break-

Learn to stop for a minute.

This may be taking time to pray, sit in the sunshine for 10 minutes, or just sitting still and focusing on your breath!

Start a gratitude journal and take time every day to write 5 things you are thankful for!

Taking time top appreciate life and the small moments will build happiness!

5. Find an Exercise You Enjoy-

There was a point in my life, I felt that I should take up running(ok so more like a very slow jog-but I tried!). I did several 5k’s and I HATED every second of it! I kept waiting for that runners high I had heard about.


But, I really enjoy weight lifting. It makes me happy! I found my thing!

So, just because your hubby likes to run, or something is all the rage, doesn’t mean you have to do it!

But the main thing is exercise is good for you. It helps with the, “Happy”. It helps the body produce endorphins that aide in a good mood!

Find an exercise you can enjoy and brings you happiness. You will be more willing to do it!

6. Take a Break from Your Phone-

Find time everyday to just set your phone down.

Again, because we are so connected, it can just overwhelm our minds and our bodies.

It keeps us from being present with our families and friends.

Recently, my youngest son got married. I decided to stay off my phone and truly be present! We had photographers and other people were videoing it, I didn’t need to have my phone!

In fact, there were a few times I didn’t even know where it was! The horror, right???

But, you what? I enjoyed every second of it! I remember more of it and just feel very fulfilled!

Take some time every day to disconnect, to be with those around you and just have conversations with another person-in person!

7.Stop Worrying-

There’s a Bible verse that to me speaks volumes about worry!

Matthew 6:27(NIV)

“Can any one of you by worrying add a single hour to your life?”

What exactly can worry fix? Does it change the future? Can you actually change what is happening by worrying? Does it suddenly stop just because you worry about it?

The funny thing about worry is, usually whatever you are worrying about doesn’t ever happen.

Try to maintain perspective when worry hits, try to consider what is likely to happen.

The biggest thing is when worry hits, God knows the future and He is more than able to help us through the rough times! It’s called trust!

8. Cook Your Own Food-

If you cook your own meals, you can control what goes into your meals! How much sugar, additives and whether it is healthy or not!

Cooking meals is also very therapeutic! It’s also creative. It is also kinda physical! Try making bread sometime! It can take some doing! All of these things can make you more happy as well as more fit!

A well balanced diet can help you feel better too!

9. Drink More Water-

Water can help you feel fuller and keep you from running to the vending machine. It also can help you to not drink sugary sodas(see #3).

Often if you are dehydrated, you will get a headache, cramps, dry itchy skin as well as just be hot! I don’t know about you but all those things make me cranky and very unhappy! Plus if you’re crampy you cant exercise as well either!

Shoot for either 64 ounces a day or half your body weight!

You will feel so much better!

But Remember-

Bad days will happen.

You won’t be happy every day.

You will have bad moods.

But those don’t make a bad life.

It is the sum of your days that make up your life.

So make the most of that equation!

Do the things that aide in your happiness!

Which of these do you struggle with the most?

Do you feel you are overall happy?

What can you do today to make yourself more happy?

Comment below and let me know!

Have a happy and fit day!




5 Reasons to Document Your Fitness Journey

When I sit down with my clients and we start to look at what their goals and aspirations are, I start to form a plan for them. I take what they want to achieve, their current fitness level and exercise experiences and I figure out what we will do for the next couple of months. I do this for myself as well!

There are many reasons to document your fitness journey but I’ve narrowed it down to five and I also have a big bonus one as well that I just had to add!

Keeping your training sheets and workout journals can be over whelming but it really can give you great direction and information to how successful you are!

It Gives You a Plan:

I feel that if you fail to plan, then you plan to fail.

I personally like to know what my clients and I will be doing from week to week. They seem to as well!

Most of the time the exercises will be the same but the reps and sets will change. I also will throw in something different or fun(my clients dread that word!!! They know that usually means something hard or difficult!) but it really isn’t too hard just different!

I then write out a plan with exercises, sets and repetitions. This is the first part of the documentation I give my clients! I make a copy and give it to them to keep.

This serves as a roadmap to where we are headed and builds a foundation that we can build upon.

The next piece of documentation I give my clients is a printable workout journal. My hubby is an expert art Excel and made this for me! But really any workout journal will do to keep a record of your workouts!

Documenting Your Workouts Keeps You Accountable:

I keep a written record of all my weight lifting workouts. It helps me to focus and know exactly what I am doing each day. I will write down how I felt about the workout-was it good, great, meh or quick? It keeps me on track and moving forward!

I also have all my clients keep a record of their workouts-whether with my sheets or whatever way they prefer. We write down the amount of weight lifted and I may even have them write down how they felt physically and emotionally. It gives them a record to look back on and see how far they’ve come as well as where they may need to improve.

I can’t imagine walking into the gym and just casually using the machines and weights. That would be chaos to me!

It Will Help You Finish Your Workout:

Let’s say, you have 6 exercises on your list the day, for example:

Leg Curl 3×10.

Leg Extension 3X10.

Front Squats 3×10.

Single Leg Deadlifts 3×10.

Leg Press 3×10.

Adductor Machine 3×10

You get to the gym, there are a ton of people and it’s really gets on your nerves! The machines and weights are really congested. You really want to leave but then you look at your list. You’ve done half of your workout and you know you’ll be disappointed in yourself if you don’t finish!

This is what will help you finish your workout!

Don’t give up.

You can ask to work in with someone or ask them to let you know when they are almost done.

Also, don’t be afraid to ask your trainer for or find your own substitutions. One small example is instead of the adductor machine, you can do plies with weights!

Having a list will give you a map to make the most of your time!

It Will Help You See What is Working and What is Not:

If you keep a record of your workouts it will give you a database of what is working and what is not.

If you hit a plateau you can look back and see where you were having gains or losing weight and compare your current workouts with that. You can then adjust accordingly.

This also works if you keep a record of your eating.

If you are dealing with an injury, you can look back to see what caused it.

This can help you solve many issues with your fitness progress!

It Will Serve as an Encouragement:

Did you recently hit a personal record(PR)? Perhaps you bench pressed a weight you never have done before.

Maybe you get injured and you’re frustrated. Looking back on your documented PR can encourage you to rest and rehab your injury so you can get back to the gym quicker and stringer!

Have you recently lost some weight? Being able to look back on the past month can help you see what you need to do to continue with that pattern!

One Bonus Reason:

Check In Pictures:

I also want to address one other aspect of documenting your fitness journey!

It’s the one most of us hate until we achieve our goals!


Yes these SUCK! I mean really?? Who wants to take a picture of themselves while they’re fat or out of shape?

But from experience, looking back on my checkin pictures from the past, I get encouraged that I can achieve the goals I have set for myself even if I am not currently there. I see where hard work can pay off!

The thing to remember is your checkin pictures are for you and your trainer only. No one else has to see them!

You can hide them in a folder on your computer or in a drawer!

But one day you will compare your beginning, to your now and be extremely happy! Keep that in mind!!

Documenting your workout, your eating and the way you feel during workouts can seem like a lot of work, but in the long run it will be very helpful in your fitness journey!

Do you keep a fitness journal?

Do you track what you eat?

Do you take check in pictures?

How do you feel about keep track of your fitness and eating?

Let me know what you think!

I’d love to hear from you!




Iron Sharpens Iron: Why You Should Have a Workout Partner!

Do you have a workout partner?

If, not you might be missing out on a valuable asset for your workouts!

I have had a privilege to have a workout partner in the past! She is now faithfully watching her grandson and gets to workout with me occasionally! I am fine to workout on my own but it is nice to have company!

The Benefits of a Workout Partner-

The benefits of having a workout partner are numerous!

~They can spot you if you are lifting heavy!

~They can serve as an encourager!

~Sometimes its easier to go do something new if you have a partner!

~They can hold you accountable! Often I get this from my clients-if they know I’m going to be there they show up!

~They can watch your form and help correct it, so you don’t get hurt!

~Your workouts will be more fun!

~Sometimes a little competition pushes you to workout harder!

~They may know things you don’t that will not only keep you safer but also may be more beneficial to your goals!

~They can help you not take yourself too serious!

Your workout partner can help you make gains and achieve your goals quicker!

A recent study showed that having a workout partner could increase your workout time and intensity by as much as 200%! That’s an awesome statistic!! I also believe this is 100% true! I have seen more progress when I’ve had a workout partner!

What You Should Look for in a Workout Partner-

So we now know the benefits of a workout partner! But what should you look for in a workout partner? This is something to think seriously about! You are forming a relationship that hopefully will beneficial for both parties! Here a few things to consider when looking for a workout partner:

~You Like Them- I know this is a no brainer but don’t just pick someone because they workout like you do. You will be spending some time with this person!

~Have Similar Personalities- If you are super serious and they are more free spirited you might clash! You could make great friends but possibly not workout partners!

~A Good Attitude- Find some one who is positive and friendly. They should also be respectful of your time and be dependable(especially when spotting you!).

~Compatible Motivation Styles- If you like someone who is a drill Sargent and they need a perky cheerleader, your workout relationship may not be comparable! Make sure you have similar motivation styles!

~Have Similar Goals- Having similar goals will make your workouts easier-you both will be working towards the same thing. It also helps if they are as committed as you. You both need to be able to call the other one out when you try to excuse yourself out of a workout!

~Have a Similar Fitness Level-Don’t choose someone who much less fit or active than you. It could be discouraging and frustrating to them. A small discrepancy between your fitness levels can often be a good thing. It will give the less fit person something to work towards and the more fit partner knows that they have someone counting on them!

~Have Similar Schedules- Again, another no brainer. YOU have to both be available at the same time!

One big thing to remember when getting a workout partner:

**Be the workout partner you want them to be!**

Have you ever had a workout partner?

Where did you meet?

We’re you friends beforehand?

What do you like best about your workout partner?

Let me know what you think!

Leave me a comment, I’d love to hear from you!

Until later! Happy Workouts!




Why Rest is So Important!

I am the worlds worst to be giving this advice!

I have such a hard time resting! It’s not in my nature to take time off or even find time to get that 8 hours of sleep!

I think I must feel like I may be missing out on something!

I tend to be that person who burns the candle at both ends of the candle stick!

BUT- I am learning! Slowly!

What is Rest?

The definition of rest is-

Rest (Verb). cease work or movement in order to relax, refresh oneself, or recover strength.

Rest (Noun), an instance or period of relaxing or ceasing to engage in strenuous or stressful activity.

Rest is taking time to not work, to not workout, taking time to do self-care(which I’ll talk about in a bit) but also to sleep, chill out, get away from your daily schedule and find down time! As well as taking a vacation!

Some people may find it restful to lounge beside the pool, go to the movies or just hang at home with family and friends!

Now that we’ve figured out just what rest is, let’s discuss the why you should rest!

Why You Should Rest-

God made our bodies to withstand a lot. From sleepless nights from a new baby or the soldier who serves under extreme stress, the body has coping mechanisms.


God did say to take a Sabbath day, a day of rest that we could focus on Him!

A Day of Rest!

If God did it, it surely is good enough for us to do!

Again, the body can take a lot. But in this world today, I think there are stressors that perhaps they didn’t have back during Bible times.

We have pesticides that are used on our foods, Our food is less nutritious, we have modern technology, where we are always connected, we know what is going on around the world 24/7. We are under constant stress it seems.

We have work, busy families, aging parents and illnesses that can keep us busy, busy, busy!!

All of these things can wear us down, cause burnout and over whelm us to where we may have no choice but to rest.

Like I said the body can take a lot but there are times when stress can cause illnesses.

This is when we need to rest! It might even be just to sit down and put your feet up while enjoying your favorite tv show! You may even need to get away for a couple days and have a change of pace! It could also be making yourself go to bed early and get some extra sleep!

Remember the body can only function for so long under super stressful times before our health can be compromised! This is why rest is so important!

What Can Prevent Us from Resting-

We hear a lot of buzz about cortisol, but there is also two other stress hormones-adrenaline and norepinephrine.

Cortisol is a steroid hormone that is produced by the adrenal glands. Your body naturally has a higher level of cortisol in the early part of the day. This is to help you be more alert and aware of your surroundings. So a good thing! But when we go through hard times,deal with worry and anxiety, extreme stress, illness and even the death of a loved one it can cause the adrenals to go haywire and over produce cortisol. Too much cortisol can suppress the immune system, increase the blood pressure and sugar and contribute to obesity. You can also suffer from low cortisol as well. That is often after prolonged overproduction and the adrenals just burn out!

Adrenaline is commonly known as the flight or fight hormone. It is also produced by the adrenals. This is one of the hormones responsible for immediate reactions to feeling stressed. A good example is when you are almost in a wreck. Your heart is pounding, you a quick to respond and you can feel your muscles are tense. That is caused by adrenaline.

Norepinephrine is very similar to adrenaline. It also is released by the adrenal glands as well as the brain. It’s primary role is to make you more aware, awake and focused. It also can help shift blood flow from areas of the body where it isn’t crucial. Like your skin but it may flood the muscles that you would need to use.

Both adrenaline and norepinephrine are your back up stress hormones to cortisol.

When these stress hormones go wild after long term activation, it will cause an overexposure of the stress hormones which can cause:



Digestive problems


Heart disease

Sleep problems

Weight gain

Memory and concentration impairment

What Can You Do?

Well, the simple solution is chill out.

Which most of the time is easier said than done!

We really have to make a concentrated effort to work toward calming the mind and the body. For a lot of us rest does not happen naturally!

The easiest way to start is by doing deep breathing. Breathe in the nose for the count of four and then exhale through the nose for four counts. Try to start out by sitting and doing this for 5-10 min. Then progress up to 20-30 minutes.

Another easy way is to take a hatha, restorative or yin yoga. These are slower, concentrate on the breathing and are often helpful in trying to rest. If you are a type A personality(aka-me) Yin and restorative yoga might a little tough! You hold the poses for a longer period of time. If you find yourself being irritated by classes like this then start with Hatha. You may also find Pilates relaxing, as it is slower as well.

Walking, hiking and bicycling at a slower pace can also be good to help relieve stress. Especially if you can get outside and in nature! Being active will boost your feel good endorphins that boost your mood and give you energy!

The key is to find something that will help you rest and you enjoy it!

Some other things to try are massage(if you’re local I know a great gal!!!) and ask for a Swedish or restorative massage. If you tend to carry a lot of tension in the shoulders you may want to ask them to concentrate on that area! You can also try warm or hot baths with Epsom salts. The magnesium will help greatly with stress!

There are a lot of people who drink herbal tea to help calm the body. I have a favorite one called “Tension Tamer” by Celestrial Seasonings. It tastes so good and really does help!

You can also use essential oils. Lavender, wild orange, doTERRA’s Serenity , Console and Peace are all very helpful with stress! You can diffuse or apply topically to the body!

Prayer can also be very helpful. I find in times of stress and anxiety that relying on my relationship with Christ gives me a greater hope and peace. If you aren’t sure about this feel free to message me and I will tell you how to have a personal relationship with Him!

You may want to also take the time to investigate what exactly is causing you the stress you are dealing with!

This could take some time and patience on your part!

Just remember not all stress is bad, but an over abundance of stress can cause health issues and illnesses.

You need to trap that stress animal before it causes major trouble in your life and health!

How do you deal with stress?

Have you suffered through a time when stress overwhelmed and took over your life?

Leave me your thoughts and suggestions on the blog!




I’m Getting Real Here…A Vulnerable Post

I try my best to be as real as possible!

But I have a hard time opening up at times.

But there are things I struggle with.

I am trying to be very real here. So bear with me. I usually never share things this personal.

Here’s the biggest one-

-My weight-

I often feel like my weight disqualifies me as personal trainer, fitness and yoga instructor. Now, I know that, I know my stuff! Lord, I have enough certifications to prove that!

But I often feel like a failure due to my weight.

I know that I am in great health, I’m strong and fit. I workout 5 days a week, doing weights and cardio as well as yoga 2-3 times a week. This is on top of the classes I teach during the week! I eat very healthy and limit junk food to one reward meal a week.

I do have some issues physically! I struggle with hypothyroidism. It makes losing weight tough and seemingly next to impossible. I also struggle with metabolic damage/burnout- from years of over exercising and under eating(I am working on this currently to repair my metabolism and it sucks. But I have to be patient). I also struggle with fibromyalgia from time to time. Eating healthy, using essential oils and taking my doTERRA Life Long Vitality vitamins help to keep it under control most of the time!

My Other Struggle-

I am trying to be very real here. So bear with me. I usually never share things this personal.

Negative Self Talk

I really struggle with this. I hate it.

I am trying to accept myself for how I look currently but loath myself because I don’t look like I did at my lowest weight.

I really struggle with beating myself up over this.

I try to remind myself that I am loved by God most of all and all the wonderful people I have in my life.

But that ugly voice often yells louder than the sensible voice that says all that is not true!

That ugly voice tells me I am a fraud and not qualified because I weigh more than the average personal trainer.

It’s a struggle.

The Truth-

Whenever I struggle with this I try to feed myself God’s Word, the Truth.

2 Corinthians 10:5 says, “We capture their rebellious thought and teach them to obey Christ”. I try to capture my thoughts and think rationally.

Psalm 139:14, “I am fearfully and wonderfully made”. I have to remind myself God makes not mistakes.

Genesis 1:27, “So God created mankind in His own image” We are made in God’s image and He is awesome!

Galatians 3:26, “For you are all children of God through faith in Christ Jesus”. I am a daughter of a King!!!

Please Don’t Judge-

We all have our warts.

We all have struggles.

These just happen to be some of mine.

I am a work in progress.

And NO I do not hear actual voices. It’s just my negative self confidence(and I think the enemy also feeds us those ugly thoughts as well).

What about you?

Do you have struggles like mine?

Do you fight with a negative voice that tells you are less than?

I’d love to hear what you think!

Comment below!