3 Tips to Persevere in Fitness and in Life


I recently purchased Affirmators! 50 Affirmation Cards to Help You Help Yourself – without the Self-Helpy-Ness! and I love them! I wanted to start my day with a positive thought of gratitude and affirmations and figured this would be a great wake to provoke a positive internal conversation.   The very first card was so fitting in my recent decision to be an intuitive eater which I’ve discussed in the third Episode of “In My Skin” that will be posted on Wednesday.   As I soaked in the message of this card, I thought about my past accomplishments and the meaning of perseverance.   Here are three tips that I’ve followed to persevere in Fitness and in Life!

Stay Optimistic

It can be extremely difficult to stay optimistic at times.  If fact, it can feel nearly impossible to not want to throw in the towel and give up and there is nothing wrong with that.  But it is important to circle back to the goal, get back on your positive path and keep pushing forward.  This could be spending the time to yourself and journaling, going for a walk on your favorite trail or talking with your biggest cheerleader to help you put things into perspective.  Either way,  you may end a day in a bad mood  but find a way that works for you to start the new day funky fresh dressed to impress and ready to party!

Embrace the “Fails”

In a moment of “failure” or what we consider to be a failure, we assume that this is the end all be all, but it’s not.  It’s not a fail, it’s a setback.  A setback isn’t there to ruin yourself esteem and give you the opportunity to beat yourself up.  A setback is put on your path to help you analyze your plan, reassess your goals and create a different plan.  After you get over the disappointment of your setback, find the lesson and use it to propel you forward.

Stop and Smell the Roses

It’s extremely easy to get caught up in your setbacks and the plan.  Everything about this can consume you and you are determined to make shit happen! And while this is great, don’t forget to stop and smell and the roses!  Take a look around you and celebrate all the small victories you have accomplished.  Reflect back to when you first started on the fitness journey and compare that to where you are now. Are you 10lbs lighter? Are you curling 20lbs instead of the 7.5lbs you started with?  Have you cut back on the sugar?  You may not be where you want to be but these are major milestones to celebrate.  So while you focus on the path to success, don’t forget to stop and smell the roses no matter how small they are!

If you liked this article, check out You Don’t Get to Quit and 4 Ways To Stay Motivated When the Scale Stops Moving.

Don’t forget to check back every Wednesday for a new episode of my YouTube Series, “In Your Skin”.

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YouTube Series: In Your Skin

Hey Guys, I started a new YouTube Series that I wanted to share with you.  In my last series, we went through my prep together.  This new series, “In Your Skin”, is about taking you through my process of feeling comfortable in my skin or as I like to say “get my sexy back”.  After the show combined with the transition to my new job, my body made some major changes and I would be lying if I felt great about it.  However, I know this is temporary and just as much as I would love to see physical changes, the most important part is feeling the confidence and sexy from the within. So follow me through my next series, “In Your Skin”, as I work on finding my balance and accomplish my goals!

I plan on posting every Wednesday so be sure to check back or subscribe to my YouTube channel to get the updates straight into your inbox!

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Yam Protein Muffins


Calories 113 | 14g Protein | 12g Carbohydrates | 1g Fat

Makes 12 Muffins (1 Muffin Per Serving)

The original recipe came from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy (Second Edition)(The Build Healthy Muscle Series).   The original muffin called for Sweet Potatoes and chocolate or vanilla protein powder.*  I changed it up a bit and it came out great, but I know you won’t be disappointed however you make it!



  1. Preheat the over to 350 degrees
  2. In a blender or food processor, add all of the ingredients and blend until smooth.
  3. Lightly coat a nonstick muffin pan with cooking spray and pour in the mixture.  Bake for about 20 minutes or until cooked.  The top will be golden and the toothpick inserted in the middle should come out clean.  Let them sit before removing from the pan.


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How to Hire a Personal Trainer: 5 Things You Should Consider

Thanks to social media, the fitness industry has been watered down by online trainers with the only credential are the six pack abs and inspirational quotes under their photoshopped selfies. Listen, I get it. You see someone online who walks the walk, looks awesome in pictures and has a collection of magazine covers.  You have #bodygoals and they’ve become your #fitpso so it would make sense that they could help you get you into the best shape of your life, right? WRONG! Not all trainer are created equal and here are 5 things you should consider when hiring one.

beauty in the buff

First and foremost, anyone who has invested years of formal education in this field knows their shit more often than not. That is not to say they are the masters of the fitness industry but they’ve spent 4+ years learning about the body and someone who understands the science of the body will usually have a healthier approach to your plan. Believe it or not, fitness isn’t just about weights, dates and protein shakes. Now, just because someone doesn’t have a degree in this field but has a personal trainer certification it doesn’t mean they are any less qualified to help. Certifications can provide the foundational principles of training and a shorter version of the science behind the plan. Just like a trainer, not all certifications are created equally so do your research. You will find some trainers out there who have a whole bunch of letters after their name which are acronyms for other specializations out there. There are some douche noodles out there that try to appear impressive by accumulating the letters of the alphabet which is really annoying for those who truly invest in their education to be the best trainer for their clients. I am not telling you to write someone off based on their credentials, but don’t be easily impressed by letters. I use to know this “personal trainer” who was a “Nurse” and a “Naturopathic Doctor” who was literally “prescribing” herbal supplements and diets for treatment yet nobody took the 5 minutes to look him up on the certifying boards to realized this mofo was a fraud. People, be smart and do your research.

Special Conditions

Overall everyone has some kind of health condition or physical limitation. It’s not that uncommon to work with someone with high blood pressure, diabetes, or a past injury that limits their range of motion and flares up time to time. As a trainer, it is our responsibility to educate ourselves with these special populations and work within our scope to assist in reaching your goals. However, if you have a special condition that severely affects your lifestyle, please be opened and as detailed as possible. A fantastic trainer will know when to refer you to someone else who is better equipped to work with you. You want to work with someone who understands your condition and isn’t going to hurt you. Never be afraid to ask as many questions you need to make sure you are in the right hands. And never, I repeat, never be afraid to ask for testimonials! This is your body and you are trusting them to take care of it so make sure you are comfortable!


Training is not black or white. Sure there is science that backs up the foundation of program design, but every trainer has their own specialty and philosophy to their approach. Take the time to interview your trainers and how they approach their client’s fitness goals. How many days do they expect you to work out? What do you eat? Do they discuss your internal health and encourage you to get your blood work done to make sure you are all good on the inside? Do they mention how hormones and stress and can play a toll on your results? Do they just hit you with the hard work out or do they evaluate your current state and create a plan just for you? You may not know exactly what you are looking for if this is your first time looking, but ask all the “dumb” questions that you can think of to learn about them and what they expect from you.


If you are anything like me then during desperate times you’ll say yes to almost anyone. You’ll ignore your gut instinct that is telling you this guy is the biggest creep but you’ll work with him anyway. You don’t need to a hire a trainer to be your best friend, but you need to trust them and it’s important you feel that they can relate to you in some way. They don’t need to be a mom of three who has struggled with their weight for their entire life and finally got it together.  They could be a man with a drill sergeant approach that reminds you how much you prefer structure. They may have all the credentials and say all the perfect things with the proof to back it up, but you could be missing that last “oomph” to make you feel comfortable. Go with that. The last thing you need is to be fighting your trainer on your program because you don’t trust them. Nobody wins that way.


This should go without saying but a reputation is everything to a trainer because word of mouth is their best source of new business. You can google, you can read their bios and research their credentials but ASK AROUND! Find out what kind of trainers and business owners they are. Let’s be honest, trainers have this “sleazy” salesman reputation which is really annoying when you are a trainer. Of course, we need to sell to make a living but we truly want to help. It’s dipshits that will literally steal your money that ruin it for the rest of us. When you are at the gym, take a look around and observe the trainers. Who do you always see? What do their clients look like? How is their form and are they making progress? Ask the front desk people about the trainers.  Ask some of the gym members, your friends, coworkers, anyone that could give you some feedback on what they know and who they know. You may get very little information OR you may find out that one trainer at the gym has a reputation of double charging their clients.
Finding the right trainer is like finding the right therapist. It takes time to find the right match to get you to your goals and you may go through a string of bad trainers to find the good one. Hopefully, these 5 tips can’t help you filter through the shitty ones and find the perfect one for you. Remember, not all trainers are created equally and YOUR health is in their hands. Do you research, ask your questions and don’t be afraid to ask for a complimentary session to “try them out”.

If you liked this article, check out 5 Things yours Personal Trainer will Fill Flip Over and 11 Things your Personal Trainer wants you to know.  Aon’t forget to enter your email for health and fitness updates!

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“Comparison is the Thief of Joy” – Eleanor Roosevelt

We often hear that quote in relationship with other people, but how about with ourselves?

We’re all hard on ourselves and we set these expectations of ourselves that tend to lead us to failure and disappointment.  I don’t believe in thinking small. In fact, the only way I believe you can achieve your best is by setting high goals.  However, sometimes we can’t reach those goals due to factors beyond our control.  Sometimes we can reach those goals but the time frame is unrealistic.

In moments like these, it’simg_0512 ok to fail and to be disappointed.  It’s ok to want this high goal and to keep working at it. It’s not ok to compare yourself to this person you have in your head that would have reached that goal if she was different.  It’s not ok to hold on to this self-hatred because you’ve “failed” yourself.  So you didn’t succeed?  Get the fuck up and keep trying.

The person you have in your head that “could” have done it, isn’t the person you really are today.  It doesn’t mean you can’t be and it doesn’t mean you won’t be, it just means this isn’t reality. Stop dwelling on your imagination and use the energy that is beating yourself up and convert it into something to push you forward.

Think Big. Be Determined. Work Hard. Be Disappointed. Feel Unsatisfied & Keep Fuckin’ Going!

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Transitioning Life from a Personal Trainer to a “Civilian”

Transitioning from the daily life of a Personal Trainer to an office job has been quite comfortable. Almost too comfortable and I never realized what it was like to be on the other end of the trainer/client relationship.

I adopted the fitness world to my life about 4 years ago and there was a time I worked a regular 9-5, hated my job, always ate take out and punished myself with long runs.  When I first started working out it was for my first bikini show.  I quit my job with almost 2 months left and was unemployed for about a year.  At this time I was spending my days doing what I love the most; blogging and show prep.  Then after my show, I got my NASM Certification and began working as a trainer.  I never had this real adjustment period of learning how to live this active lifestyle and work in an office.

Now don’t let it confuse you, just because you work as a Personal Trainer it doesn’t mean you get paid to work out.  I spent many days sleeping 5 hours, barely eating and forcing myself through a work out but I did it all in sacrifice for making a living.  My workouts were still important to me so I always made the time no matter how busy my day was and I tried my best to eat the foods I needed.

Immediately after my second show I started working at a desk.  This time I enjoyed what I did, the people I worked with and a lot of people in the office were fitness minded unlike my previous office job experience.  This made it easier to socially transition but just because we are a fitness company it didn’t take away the junk food office environment.  I started my employment there standing at my desk at least 6 hours a day and sticking to all of my prepped food. Seeing all the free delicious food around didn’t phase me because I always knew it would be there tomorrow.  My only “struggle” at this time was trying to get in my 10,000 steps. I use to get 14,000 as a Trainer and now I’m barely breaking 4k, but that was able to be resolved with some after work cardio.

Slowly but surely, my minor moments in the day where I sat just a little bit more and I snacked just a little bit more ending up taking over my day. Food was there so I ate it. My chair was there so I sat.  I no longer cared to hit my 10K steps so I stopped doing cardio. Oh yea, and that caffeine thing ended up being an all day thing because I felt like I always needed it. Thankfully, the one thing that never changed was the gym; this lifestyle habit was too important to for me to ever give up so I was never tempted by the feeling of exhaustion. To be honest, I was thankful for my personal time back so no matter how tired I felt, I still went. I could finally work out for me again!

I realized changing your unhealthy lifestyle into a healthy one can be difficult and life would be much easier if you could take all the temptations away distracting you into being naturally healthy.  But since that isn’t the case that means you’ll have to work and it will be hard.  I suggest starting with one major goal; sure, you can pick a handful of things you want to change like going to the gym three times a week, missing the afternoon snack of office cookies and standing half your day at your desk, but just pick one to focus on.  Work on the others but give yourself credit if you fail at it.

I’ve been putting all my energy into cutting the caffeine but cutting my sugar is in the back of my head. I give myself a break if I decide to eat the M&Ms as long as I’m on point with my caffeine.  Once I am confident with that then I’ll move on the the next goal.  Focusing on the one major goal, has given me the chance to build my confidence back up and with every day that goes by it gets easier and I feel better.  I definitely got a dose of the office reality but it’s ok.  I’ll get my routine back.


How did you transition your life into a healthier one?  Share your experience in the comment box below!

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