This is what I carry with me when I run now.  I hate that this isn’t being dramatic-or over the top.  It’s just smart.  I have had a couple scary experiences in my life running and the danger is REAL!

So why do I do it anyway.  The love is greater than the fear.  Moments of just me outside feeling my muscles work and my breathing tested.  Doing something that challenges me and doesn’t come easy always makes me a better person.  Running is one of those things. 

I hate that I can’t just run free and enjoy being outside pounding the pavement on this beautiful earth.  Every vehicle that passes by I study in case it comes by again or if I have to report it.  I hate that my first thought when a car slows down is “are they going to try something” instead of being kind and respectful of me on the road.  I hate that I can’t run the same route at the same time or any pattern and feel like I am not a target.  I hate that I can’t just run where the road takes me-but I have to give detail t...

A letter to Alice

Ok, so Alice is not the real name. This ‘Alice’ I am writing to is actually a real person but I think more people than her need to hear this message. I actually got out of bed to write this because I was so stirred.

Alice,

I see you are frustrated. The scale has been stuck for a bit maybe even up a little. You often do amazing work in nutrition and exercise but you seem to be stumbling enough to keep yourself stuck. I hear you speak of yourself like you are “weak”. Like you “can’t control yourself.” That you somehow are “not strong enough.”

I call BullSh#t...

I think your biggest problem isn’t that you are weak. I think your biggest problem is you think you are weak. This being weak baloney is not truth!

You are one of the strongest people I know! Sure other people might lift more or move faster that’s not the kind of strength I’m talking about. The strength I’m talking about is the kind that has spent the last 20+ years carrying your family on your back. ...

Seeds of Change

One of the highlights for the warmer weather months is family walks! I look forward to seeing the small things I usually take for granted, hearing the chatter of my children and not seeing the particularly large pile of laundry! When we go for our walks it usually is to check the fields my husband has planted in the spring. We check to see how they are growing and if there are any problems occurring.  

Last night we went to check our soybean field and saw that they were just popping up and I just had to take the picture for you to see! When you look around that little seed it is shocking that delicate little plant could push its way through such heavy clay soil. That little seed was planted and fertilized with hopes it would grow and seeing it actually emerge is quite amazing and a proud moment for the farmer!  

That had me thinking about our journeys to better ourselves. We plant this hope that we can transform ourselves to wellness and balance. Often the p...

EVERY SINGLE PERSON HAS BAGGAGE

I am gluten for punishment. Plain and simple. I have these grandiose ideas and somehow my husband says yes... rather reluctantly bless his heart! First it was the orphaned lambs that lived in our dining room while I bottled fed them, then there were the ducklings in our mud room in a cardboard box and now I am staring at a puppy in our living room chewing his bone.

We lost our sweet dog 1 1/2 years ago and a few months ago decided our family needed a friend for our kids.... and possibly me. So long story short we have a 5-month-old puppy we rescued this week. Now, this is our first puppy experience. So, there's that. Turns out they are a lot of work! Holy cuteness overload though!! He is just the sweetest thing which almost makes stepping in a puddle of pee in my kitchen worth it. Almost. 

Well, this poor boy has to wear a cone due to eye surgery.  This cone is a hindrance to him. He can't see great and runs into EVERYTHING (including the ...

The only battle you will always lose is the battle you have with yourself – John Bradshaw

(this topic is not for everyone, if you don’t want to get too deep enjoy the quote and move on)

John Bradshaw is a titan of family dynamics.  His practice has found that most of us are at war with ourselves.  We know that when we argue with someone else someone always loses.  Your odds are infinitely less favorable when you argue with yourself.  In the Bible it says: “A double minded man is unstable in all his ways.” – KJV. 

I see this happen inside myself and I see it happen in the people we get to work with too.  They want to lose weight yet they keep sabotaging their own success.  The felt expectations of the world around them cause them to ignore basic self-care.  Logically we know that neglecting self-care will have negative consequences.  But, knowing and feeling are the two places at war. 

If you come at this challenge with “I’m a slug and I better shape up”, you will not ma...

Chewing is not the first stage of digestion

There are several steps to the digestive process and all have a purpose.  I wanted to share something with you today that I think is awesome. 

Chewing is most often referred to as the first stage of digestion.  I even say that sometimes when my talk is a little more simplified.  If we look as digestion there are several steps and I’ll put them in order here:

• Chewing and saliva
• Stomach acids and enzymes
• Small Intestine absorption
• Large Intestine bacteria and more absorption
• Elimination

I’m going to share with you some things that happen before chewing that make a big deal in the digestive process. 

Selection and Anticipation

The food we choose to eat would be the first part of digestion.  What we choose determines much of the process.  Most digestive issues are fixed by selections of different foods.  Indigestion, bloating, gas, heart burn, constipation, and Diarrhea are all signs you may not be selecting correctly...

“Conflict arises when there is a difference between expectations and reality” – Dr. Tim Elmore (on Andy Stanley Podcast)
 

I was listening to a podcast and pulled this quote out.  It was a great reminder to me.  This is in fact the only reason for conflict.  If we take this to one extreme.  If someone expects to be treated badly when they are it doesn’t cause a conflict.  If you expect to be treated fabulously and are treated mediocre there is a conflict. 

You could think that one solution would be to not get your hopes up.  And some people use this strategy.  I think there does need to be more of this.  Entitlement is the king of conflict.  Of you feel owed something you get a bit sad, upset, or angry if you don’t get it. 

I don’t know about you but I love dealing with thankful daughters rather than entitled. 

“For those who exalt themselves will be humbled and those who humble themselves will be exalted.” Matthew 23:12 NIV

I have rarely had the issue where Sarah is an...

As a father of two girls and a trainer to many more, I’ve never liked the term “girl push-ups”.  When people say this they are referring to push-ups performed from the knees.  I have an equally yucky taste in my mouth when someone says “you throw like a girl.”  It’s not considered a compliment.  Throwing like a girl is really just an immature and/or unpracticed throwing pattern.  The most notable feature is that the right foot is in front when throwing with the right hand. 

We handicap our girls by using terms like this.  I’ve been a trainer for over 15 years now and I have never used the term “girl push-up”.  One of the biggest reasons is, that its not just girls that should do these.  I have trained many guys who need to start with push-ups from the knees before progressing to push-ups from toes.  If you get too greedy or feel shame in doing push-ups from knees and you have bad posture you risk injury. 

“Throwing like a girl” is fixed with instruction and practice.  Girl p...

There are all sorts of ways that people try to lose weight and get healthier. From what I've seen, there is one thing that separates permanent results from temporary results.

The willingness to be a continual learner. 

So many people start off in our bootcamp classes, and many of them have no direction or idea of where to start. We provide resources and ideas and opportunities. And many people take full advantage of what we offer. 

What separates the impressive, sustainable results from the flash in the pan weight loss that many experience is the ability to continue to grow on the journey.

This weekend I'm headed off to continue growing on my own journey as a person and as a fitness professional outside of Washington, D.C., where the blossoms are in bloom!

I NEED to step outside of my comfort zone and get coaching, advice, and knowledge from other sources in order to continue to develop and improve at something that is important to me.

Is your health important to you? 

When was ...

If you want to stick with a habit for good, a simple and effective way you can do this is keep a habit tracker. We have created one -DOWNLOAD HERE- to help you establish your new habit.