2019’s Quarter Quell {& Fitness Check}

Happy April everyone! It’s hard to believe that we’ve already completed the first quarter of 2019! Our year is officially one fourth of the way over. I’m extremely interested in hearing how yours has been going so far. In fact, I’d like to take a poll and find out all that you’ve accomplished and the goals you’ve set. If you are anything like me, the first quarter of the year has flown by and has left me scratching my head in wonder of what I’ve actually accomplished since the first of the New Year.

I’d like to begin this blog by explaining its title. Yes, I loved “The Hunger Games” and am also a fan of alliteration. In the movie, “The Quarter Quell” was an event that occurred every 25 years of the Hunger Games. I love the freedictionary.com’s definition of quell as a verb meaning to defeat, overcome or conquer. Let’s breakdown the first quarter of 2019 and find where we stand on the goals we’ve set for ourselves at the beginning of the year and find the desire and energy we need to totally “quell” all obstacles that have been hindering our progress. In other words, “It’s Go Time”!

I love the positive expectancy that often accompanies the end of the holiday season and the ushering in of a brand new year. THE year that we will not only make new goals but have decided that we will actually do everything in our power to meet and exceed those goals. This year, will be the best one yet! Goals (I refuse to call them resolutions because resolutions are easily broken and can slowly fade away) may be financial, personal, spiritual, physical , career or family oriented, just to name a few. No goal or dream is wrong and usually the first thing that comes to your mind is the right direction for you to focus your positive energy on achieving. How close are you right now, one quarter of the way into the new year, to achieving that goal and quelling all roadblocks? What actions are you presently taking to get you back on course if you are slightly off track?

I often tell my clients that they are never too young, too old, too out of shape or too far gone to begin again. It moves me to tears when I come across someone who has lost all hope and has given up on their fitness goals or personal dreams. Believe me, I understand that sometimes you may feel it easier to just give up and accept your current health/fitness level or position that doesn’t stretch you to the full potential that’s deep within you. I get it. I’ve been there many-many times. It’s easier to maintain the status quo than to stretch yourself as far as you can, or to step outside your comfort zone which is uncomfortable and sometimes painful.

I’m sincerely hoping that those of you who read this blog will respond and let me know where you are at in the goal-setting, goal-achieving first quarter of the year and the roadblocks that are or hindering or impeding your progress. It’s our “Quarter Quell” time. Time to overcome and be well on our way to success by the next quarter’s end.

Let’s talk heath and fitness. My favorite topics. I’ve been in the industry for over 25 years now, so I’ve been around the block a few times. I’ve been in it long enough to know that trends come and go and companies make big money on our little imperfections that get magnified as we compare ourselves to the seemingly perfect media stars of the moment. Our self-esteem can drop a notch or two when we see how someone on any social media outlet lost twenty pounds in less than a month on the new fill-in-the-blank diet. Or if you buy the latest supplement, it will enable you to burn more fat at an accelerated rate, which is exactly what this or that star did to lose all his/her weight for their last movie role. If that were not enough, now our computers, phones, etc., have certain algorithms embedded in them so that if we mention a key word or look something up, just once, they will bombard us with commercials or ads for those types of items from now until the end of time. Case in point, I pressed the “like” button on a few fitness sites on Instagram and Facebook. Now when I’m strolling through a feed, I will receive hundreds of ads for the latest fitness app, trend, or supplement that I must have so that I too can be thin, super buff and wrinkle-free. I’m mentioning these sites for a reason, I promise. As we’ve just ended the first quarter of the year, you may have fallen a bit short on the goals you’ve set for yourself. Then you see one of these ads. You may already be a little vulnerable because you have once again not done all that you had set out to do the first of the year. You may start thinking that nothing you’ve tried so far has worked, so why not invest more money and buy into the promises these ads are promoting. THESE ADS ARE USUALLY DESIGNED TO MAKE YOU FEEL LESS THAN OR BAD ABOUT YOURSELF. Low self esteem is big money in this country.

Though I can’t speak for all personal trainers, I can tell you that most of us who have been in the industry for as long as I have know the score. We know that many times companies are just reinventing the wheel, giving it a new trendy-hip name, re-branding or marketing it and selling it to the consumer as the latest and absolute best work out program or supplement on the market today. Since our society today is flooded with FOMOS (fear of missing out people), we buy into the lie or latest idea so that we too can join the hottest fad or club. And, the wheel spins round and round…

We are bombarded daily with so much information at our fingertips that it can almost be impossible to know where to turn, what to do or who you can trust when it comes to the best health and wellness program. It’s also challenging to know which diet or eating plan would be the best one for you, due to all of the different ones we are constantly hearing about. So let’s be absolutely clear about a few very important things you need to think about before deciding to implement the latest new workout program, buy a new diet plan or invest in supplementation of any kind.

The ONLY way to safely lose fat is to expend more calories than you consume. Since one pound of fat contains 3500 calories, cutting your daily caloric intake by 500 calories will enable you to lose 1 to 2 pounds safely per week. Daily exercise including cardio and strength training is an absolute must. Should you decide to “diet” by joining any plan that allows you to lose weight at a quicker pace, you need to understand that once you go off that plan, you could end up gaining more weight leaving you heavier than you were when you started it.

You also need to know that just as one size does not fit all in clothing, the same holds true for exercise programs. Just because your friend had success with her new exercise routine doesn’t mean that your results will exactly duplicate hers. No two fingerprints, eyes or people are the same. We are all unique individuals with our own different personality traits, dreams, hang-ups and body types. We are all wired differently and that’s what makes life fun and interesting. Add to that age, sex, hormone levels, genetics and ailments and you’ve got the perfect remedy for failure on the fitness goals you’ve set for yourself. This is especially true if you are relying on these trending fitness programs you’ve invested in to fix what you think is wrong with you. The truth is they can’t because the program is being sold as a “one size fits all” kind of program. What works for some will not work for others. Oh, you may lose weight at first and yield some positive results in a few areas and that is wonderful! Most likely, you may hit a plateau, fall off the wagon or stop seeing results. Or maybe you just plain get older and the things that worked for you when you were in your twenties or thirties won’t work any longer. A switch will get flipped, hormones will kick in, disease may attack, or an accident may occur that will forever change the way you need to work out. Although these all sound negative, they don’t have to stay that way. There is always hope. This blog’s for you.

I have to admit, I get a little angry (ok, A LOT angry) when I’m continually bombarded with all of these diet programs, books on what we should and should not be eating, and latest workout crazes that just want our money. Sometimes I feel the heat rising and steam begin to come out of my ears when I see them. I’ll see a sweet friendly post, then get hit with an ad, another post, another ad, and on and on and on. I know I’m not alone on this.

There are many wonderful personal trainers and holistic wellness coaches out there who believe as I do. Those of us who address our clients’ fitness levels, past injuries or illnesses, body chemistries, body types, and nutritional needs. I personally develop an individualized workout and eating plan as needed and change them accordingly as clients’ needs or goals change. Definitely NOT “one size fits all”. What works for you may not work for me.

One more personal note; No one on this entire planet is perfect. God knew what he was doing when he made you. You are incredible and capable of accomplishing any goal or dream you have set for yourself. Do NOT give up! Let’s totally quell these quarter of the year roadblocks, get back up on that horse (or Harley) and ROCK THESE GOALS! I believe in you 🙂

{Please remember that not everything we see in the media is true, regardless of who appears to be endorsing it.}


The Fitness Dr.


What I Believe

While researching and organizing old notes for the current book I am working on, I came across a page simply titled “What I Believe”. It stopped me in my tracks and got me to wondering how many people have actually taken the time to ask themselves such a simple and sometimes profound question. Though I couldn’t tell you the exact day it was written, I can share a little bit about how it came to be.

It was created on the heals of chaos. When my life was turned upside down due to many challenges and conflicts that my family and I were facing at the time. I wrote it when I was tired of fighting the good fight of faith and when God seemed silent.

This page was created, most assuredly after yet another “pity party” was held in my honor. I was inching toward the end of my rope and was fed up with my own negative attitude. Ever been there?

Today’s blog is short and sweet. A great reminder for me about what truly matters most:

  • I believe in God the Father, Son and Holy Spirit
  • I believe my husband loves me
  • I believe in family
  • I believe that God has a great purpose for my life and the lives of everyone
  • I believe in God’s love for me and my family
  • I believe there is always hope
  • I believe there is good in everyone
  • I believe in baby giggles and children’s laughter
  • I believe in being silly
  • I believe in lifelong friendships
  • I believe in happy endings
  • I believe in second chances
  • I believe in love
  • I believe that LOVE WINS

I guarantee you that by the time I had finished my list, the negativity lifted and I found a glimpse of the person I wanted to be. Sometimes it’s in the middle of the storm that we find the sweetest peace. My hope for you today is that you take a few quiet moments to make your own list of blessings or beliefs. Don’t forget to take time to just breathe, and be fully present in that moment. AND don’t forget to laugh:)


The Fitness Dr.


Whole Hearted

“There’s a hole in my heart that can only be filled by you. And this hole in my heart can’t be filled by the things I do. Hole Hearted” by Extreme

This blog is being shared on a super rainy, somewhat dreary Valentine’s Day in Cali. I am sure for some, the weather represents their mood or state of mind perfectly. While many of us share wishes of love and happiness to those we hold dear, there are always those who are mourning the loss of someone they love, the loss of a relationship, serious health issues or just plain loneliness in general. It’s my prayer that these next few paragraph’s bring you hope and even a few ways to guard and protect your heart, the most important organ in the body.

In case you couldn’t tell, I am new to blogging. I intentionally don’t blog daily or even on a schedule. I’m not writing to get noticed or to advance my business or career. I only want to share a little insight of what weighs heavy on my heart in the hopes that in some way the story or words will help or encourage another living soul. That being said, God lets ideas marinate for a while in my brain before He prompts me to go ahead and write it all down.

The truth is, I am a bit torn about Valentine’s Day this year. Though I’d like to just spew love at you in heaps, as the holiday demands, I’d also like to get a little “real” with you, if you will allow it.

A year ago, to the day, our family suffered an incredible and shocking loss. My cousin, Erin Love (I called her “Ernie Elizabeth”), died unexpectedly in her home early Valentine’s Day morning. She left behind a husband, three young children, her parents and a sister. This was the second daughter my aunt and uncle had lost and the second sister my cousin, Aimee had to say good-bye to. Not to mention those precious children left without their mother and their dad who had lost his best friend in an instant. How quickly lives can be forever changed. The ache in their souls and the cries in their hearts had to be deafening that day and in the days to follow as we all struggled for understanding. Death truly does leave a hole in our hearts. There are no words that can comfort such a great loss, the loss of a child. As a mother, I can’t even begin to understand the loss of not only one, but two children. {I love you, Aunt Darlene, Uncle Chuck and Aimee…ALWAYS}

There are so many hurting this Valentine’s Day. So many suffering loss in one form or another. Every time I hear of someone in need or someone who is feeling hopeless, my heart squeezes a little tighter as I whisper a prayer that they are enveloped by God’s healing love and sense of peace. I always wish that there was more I could do to help. This blog’s dedicated to you.

The truth is, no one knows why bad or unspeakable things happen to good people. Ministers are taught to tell us that it is because we live in a fallen world. Well, that is true enough. But it certainly doesn’t heal a broken or wounded heart.

As the band Extreme shares with us in their song, “Hole Hearted”; “Life’s ambition occupy my time, Priorities confuse the mind, Happiness one step behind, This inner peace I’ve yet to find. Rivers flow into the sea, Yet even the sea is not so full of me, If I’m not blind why can’t I see, That a circle can’t fit where a square should be. CHORUS: There’s a hole in my heart that can only be filled by you. And this hole in my heart can’t be filled with the things I do. Hole hearted…” I especially find interesting the line in the song that states “If I’m not blind why can’t I see”. Don’t we all feel that way at times? Why can’t I see the meaning in all of this? Many times in my own life I have found myself humming this song and relating to its lyrics.

There is purposefully a hole in our hearts that we are all born with. It is my belief that we spend our lives trying to fill it up with love, relationships, religion, careers, trips, material things, social media, etc. We try to fill this empty part of ourselves with one thing, maybe even to the extreme, only to have that very thing taken away from us. Or that thing that we’ve chosen to fulfill us becomes all consuming to the point of risking our health and most likely our happiness. Maybe the thing we’ve chosen to fill that hole in our heart with even costs us our very soul. Maybe we become disillusioned with our hole-filler and feel discouraged, disappointed, hopeless or even forgotten.

In my opinion, God is the only one who can fill up this hole in our lives. If I have faith in nothing, there is no hope and I lose myself. God fills me up with His love and hope every day of my life. Though I will never understand why I’ve had to go through such challenging times, or why people I love have had unthinkable tragedies happen to them, I will rely totally on my heavenly Father who loves us all the same to see me through. He wants us healed. He wants us “whole hearted”.

“Guard your heart with all diligence, for out of it flows the wellspring of life.” Proverbs 4:23

I don’t know what you are going through today. Believe me, I wish I had all of the answers or knew the exact words of comfort to say when devastation hits. No one on this earth will ever completely understand your journey. One thing I do know is that God has told us in His Word, “…Never will I leave you; never will I forsake you.” Hebrews 13:5 I believe it. We are never alone, even though it may feel that way. He loves you! He knows you by name! Nothing can ever separate us from His love. God IS love. One thing I’ve learned about Jesus is that he is crazy about you. He showed us his ultimate love by giving up his earthly life for us on that cross.

With that being said, I can’t help but share some physical heart tips along with the spiritual. It’s in my blood. Are you wondering what simple things we can do now to protect or guard our hearts? So happy you asked that question 😛 The wellness coach in me would like to share a few healthy ideas with you: Consuming apples, blueberries and bananas (and yes, even small doses of dark chocolate) may help to protect your heart. Omega 3 rich walnuts, fish, and flaxseeds also help to prevent heart disease. Garlic and cayenne pepper helps to lower cholesterol and the curcumin in turmeric aids in the prevention of artherosclerosis. Please don’t forget that healing daily dose of laughter! It truly helps. (See previous blog: “Laughter Heals”)

Most of all, remember, the One who knows you BEST loves you MOST. And, He wants you to be “Whole-Hearted”. Happy Valentine’s Day!


The Fitness Dr.


Healing Laughter

Reflecting on the last several years I’ve noticed a few things about myself that I’d like to change. January arrived with resolutions galore, which is nothing new. This one felt different. Maybe it had something to do with my age or this season of life. I found myself wondering when did it happen? When did I become so serious? When was the last time I actually laughed until I cried? More importantly, how could I get out of this funk and find a way to include more laughter into my daily ritual?

You may be wondering why you would even want to include a daily dose of laughter at all. I’d like to share a few statistics in the hopes that you will see its importance and join the movement too.

According to Ronald E. Smith, lead scientist at the University of Washington in 1971, laughter can significantly reduce levels of stress hormones in the body. Let’s face it, we all need to find a way to get rid of our stress. It’s the basis of many diseases and discomforts so many of us deal with right now.

A recent Vanderbilt University study calculated that ten to fifteen minutes of laughter a day may burn up to fifty calories. Just by laughing! Just think of the calories we could burn by laughing while working out! Or laughing in the middle of a workout when you fall off of your balancing ball, or slowly fall over while in Tree Pose, like London Bridge when it’s falling down. Yes, I’ve done both, and laughed at myself all the way down.

The Cancer Treatment Centers of America have suggested that the benefits of laughing for a few minutes might even make you feel better for several hours afterwards. Laughter as therapy may ultimately help in the healing process as it enhances oxygen intake. Can you think of a time that you laughed until you could hardly breathe? It’s like a mini workout and does increase oxygen through the blood stream. Amazing, just from laughing!

Laughter lowers blood pressure, decreases the risk of a heart attack and the risk of a stroke. By now, you should be totally convinced that you need to laugh more. I know I am.

There seems to be quite a lot of evidence proving that laughter is a strong medicine that can help to improve our health. A good laugh triggers the release of endorphins, the feel good chemicals that promote an overall sense of well-being. It strengthens the immune system, is a great mood lifter, can relieve symptoms of pain and can protect against the damaging effects of stress on the body.

According to an old Irish Proverb, “A good laugh and a long sleep are the best cures in the doctor’s book”, and I believe it.

Proverbs 17:22 states that “A joyful heart is good medicine but a crushed spirit dries up the bones.” I don’t know about you, but I certainly don’t want dried up (or arthritic) bones! I choose daily bouts of laughter. I choose to be joyful on purpose.

With all of the negativity continually being thrown at us through the media in general, or the daily challenges we face, it may seem hard at times to even find a reason to smile, let alone laugh. But especially BECAUSE of all of the negativity, daily doses of belly-busting laughter should be a priority.

It helps me personally to, at times, just turn off the news, or any negative social media as well as depressing movies that may trigger sadness or anxiety. Basically, take a fast from anything negative and cling to what is uplifting. Make sure to spend time with friends who are easy to hang out with, have positive outlooks, like to go to fun events, play games and laugh easily. Find a funny movie or television show and laugh away. Some of my favorite scenes are slap stick comedies watching a character fall down, run into a glass door or just act goofy. If you are having a rough day, you could even research online for something funny. There are a lot of zany people doing the craziest stunts that are caught on camera. Babies and little kids giggling always brighten the day.

Don’t take yourself too seriously. Take it from one who’s done this for years. Just because we are grown up, have had children, are bosses and CEO’s, and have huge responsibilities doesn’t mean that we can’t cut up and be silly from time to time. Give yourself permission to just let go, lighten up and laugh until you almost pee your pants. Laughter brings health and prolongs life. Why not give it a try?

Better yet, join the Laughter Heals Movement! Check out laughterheals.org, these guys know their stuff.


The Fitness Dr.

Reference: Smith RE, Ascough JC, Ettinger RF, Nelson DA. Humor, Anxiety and task performance. Jpers Soc Psychol.1971;19(2)243-6.

Reference: treatments/laughter-therapy-Cancer Treatment Centers of America http://www.cancercenter.com


God’s Got This

The title of today’s blog is “God’s Got This” otherwise known as “My Life on Plan B Part 2”.

While thinking and praying about today’s posting, I decided to put the “what we do while we’re waiting” portion of this segment on hold and instead give you a little backstory.

Years ago I had a major cancer scare.  It’s interesting where the mind tends to go when you get the news that you will need to have a biopsy done.  You start to look back over your life at certain events and maybe even wish you had done things differently.  You’ll have plenty of time to think about your possible outcomes while you are once again waiting or in a holding pattern.  First of all, you wait for the date of the biopsy to come to pass and psyche yourself up for that, especially if you hate needles and can’t stand the sight of blood (but that’s an entirely different blog).  Then after the biopsy comes even more waiting.  Waiting now on the results of said biopsy.

Waiting is definitely not my strong suit, as my husband, Jon can attest to.  He did his best to try to help me take my mind off of the results yet to come.  That man can always make me smile, though during this time my smiles were often forced.  Strangely enough, you almost feel like your not really in the moment, oftentimes “spacey” and just going through the motions.  Needless to say, those days are a blur and I can tell you that I totally wasted all of my time.  I did manage to have several conversations with God.  Not the usual kinds, you know when you promise him you’ll live better and do whatever he says, or give half of your salary away, etc.   Though some of those thoughts most likely came to mind.   I do remember feeling a little lost and sad at the thought of missing milestones in my children’s lives or not living to see my grandchildren grow.  (no, I don’t have any of those yet…but I remain hopeful).

I decided to look up.  I really had no choice.  David tells us in Psalm 37:4 to “Delight yourself in the Lord and he will give you the desires of your heart.”  So that’s what I did.  I did my best to lay all of my cares and concerns at his feet, while reminding him of  some of his promises in the Bible.  I clung to my all time favorite scripture Jeremiah 29:11 as if I wouldn’t be able to breathe without it;  “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”  He goes on to say in Jeremiah 29:12 “Then you will call upon me and come and pray to me, and I will listen to you. 13 You will seek me and find me when you seek me with all of your heart.”   Through many tears, and lots of prayer I was seeking him and a healthy outcome to my biopsy results.   Nope, was not even close to Pollyanna Perfect and fell into self pity on quite a few occasions, but came back to that thankful place knowing that God was in control.  Had a few people praying for me including my prayer warrior mother.  I thank God for her calming words of wisdom and speaking continual health over me and my family.

The day finally came to get the biopsy results.  I drove to the doctor’s office alone and somehow made it to the parking lot before the tears began to slowly slide down my face.  So I paused to catch my breath, closed my eyes and said a little prayer.  In a sweet and calming voice I heard “I’ve got this”.  Nothing more nothing less.  To date, that’s the first and only time I’ve heard God actually speak to me!  (Though I sincerely hope it’s not the last time)   He cared enough about me, to hold me in that moment and give me a message.  The peace and warmth that enveloped me was the most amazing feeling I’ve ever felt!  It was God’s love wrapped up in a hug.  At that exact moment, I knew I was going to be fine as long as he was with me.

The test results came back negative, everything was fine.  I am still thanking God for that miracle!  But every so often, God also winks at us.  I love it when we actually know where the wink came from at its time of occurrence.  I’m a little thick-headed and often acknowledge the wink in hindsight.   For me, the winks and blessings come in very unexpected places.  This place happened to be in a Current Catalog, you know, the ones that sell cards and little gift items?  I admit I usually throw them away without looking at them, but for some reason I glanced through its pages only to find in a small corner, a red, wooden framed picture that stated “I GOT THIS–GOD”.  This was before the “God’s Got This” craze had started, and I wasted no time in ordering one.  To this day, it’s a comforting reminder to me of how much God loves each and every one of us.

What does this mean for you?  Remember in my first blog when I said that God is no respecter of persons (Acts 10:34 Then Peter replied “I see very clearly that God shows no favoritism”)?  What he has done for me he can do for you.  It’s not an isolated event.  He shows us his love, mercy and winks every day.  We get so busy with our daily lives that we sometimes miss it.  It’s oftentimes in our quiet moments that we hear his whispers or get a glimpse of his daily blessings.  Dare to give it a try.  Maybe find a little quiet time where nothing has to be done, you can just sit at his feet and receive.   You never know, he may just give YOU a new thing too.  {Isiah 43:19 NIV  “See, I am doing a new thing! Now it springs up; do you not perceive it?’}

I’m looking forward to hearing about your new adventures, too!  Drop me a note, I’d be happy to pray for you.


The Fitness Dr