Sprint to the Finish Line

Let us run with endurance the race God has set before us. Hebrews 12:1

Up until I was 22 playing sports used to be my secret weapon to keeping my body in shape. I didn't have to think what I was going to do I just had to go to practice or a game 6 days a week. And during that time, whatever sport I was playing, I was sprinting. I was either sprinting up the court or down the field. I was sprinting to either get the ball or pass it.Either way I was sprinting in a game or during a drill or straight up during sprinting drills! At the time it was quite dreadful: The hot sun beating down, whistles being blown, sweat pouring down, yet I remember this feeling of satisfaction, purpose and strength I would get.

At the end of the day running around is fun to me! Playing any type of sport:basketball, soccer, lacrosse and tennis are especially fun to me. I enjoy challenging myself to run sprints and short runs up to 3 miles. I enjoy feeling my legs move in a rhythm and feeling my lungs burn and my heart beat. I love the feeling of freedom I get when I do sprints or go for a run. I love thinking of all the places my feet have taken me and will take me. 

Not only can sprinting be fun but it is has amazing health benefits as well. I continue to use sprint drills in my workouts to increase my cardio, build muscle, work my core and blast fat. Sprints burn a ton calories during and after your workout! Also these short bursts of energy are great for quickening your hearts recovery rate. Generating the power it takes to sprint helps one build muscle in their legs and core. Look at the picture below of the two women: the woman on the left is a marathon runner and the woman on the right is a sprinter. I am not comparing the two, just showing you what sprinting can do for your body! Try adding 5- 10 100 yd sprints at the end of your next workout, do this 3x a week and see if there is any difference. 

Worth more than Rubies?

The other day  I was listening to a Joyce Meyers sermon called Overcoming a bad mood. And boy oh boy was I in a bad mood that day. I knew I had a choice to either continue to react or choose respond to my anger that day, I knew it was a test. I knew too the reaction I was speaking of was on a very personal level. I needed to choose my response in how I was thinking instead of going on and on reacting to how I was feeling. I had to stop the stinking thinking! It was only getting in the way, keeping me focused on my bad mood. So I chose to type in Joyce Meyers into Youtube and wouldn't you know that is the first one to appear: Overcoming a bad mood. 

I don't know what it is about Joyce Meyers, but she gets me! I love listening to her preach because I feel like she really gets the roller coaster of emotions women live under. Women don't get to choose to be emotional creatures. That is just the way we were designed. So all of us women have to learn how to overcome these waves and not be tossed around in the ocean by them. 

It can be hard to separate your emotions from your actions because for a while you think your emotions are what should drive your actions. But the truth is God's truth is what should drive your actions, regardless of how you feel. To do what you know is right regardless of how you feel can be very difficult. It literally causes a war between your flesh and your spirit. When this war starts within me I go into complain mode. And complain mode turns into frustration which turns into anger which turns into depression. I knew there had to be a way to overcome this, but I couldn't do it alone. I needed God and I needed an answer from Him. 

In this certain situation I had to know what I could do to not let it eat me alive. So I turned on the Joyce Meyers message and just listened. I humbled myself and admitted to God where I had been going wrong. He opened my eyes to let me see that sometimes when someone  chooses to do or say or believe something that I don't agree with, it doesn't mean they are rejecting me as a person.

I had felt so hurt and rejected in the past that I wasn't able to see that just because someone is going through something doesn't mean it is a rejection of me as a person. And when I start to open my eyes I see the present is nothing like the past.

So the question then became: Where was I searching for my self worth? 

The Bible says to look for our worth through the eyes of our Father. Samuel 16:7 says, "But the Lord said to Samuel, “Do not look on his appearance or on the height of his stature, because I have rejected him. For the Lord sees not as man sees: man looks on the outward appearance, but the Lord looks on the heart.”

I wasn't doing that. I was not looking at myself in that situation through God's eyes. I was being completely human and afraid. But God is so gentle and so kind. He lovingly reminded me how valued I was and how much He loved me. As I laid there, under the sun, listening to Joyce Meyers preach: She was saying, "God chose you, knowing every mistake you would ever make. But that isn't how he sees you. He sees you for the potential he knows you have. For who he created you to be" She reminded me how God adopted me into his family and made a good point about adoption. Saying that think about it: when two people choose to adopt a baby they are hand picking and choosing a baby. They want that baby so badly. In that same way God wants us so badly and adopts us into his family. It felt really good to be reminded that God really does love me and hand picked me for a his purpose here on earth.

After this beautiful reminder I was able to forgive myself and my loved one. I don't have to live in fear of rejection. And when I take that out of the equation it is amazing how much more loved I feel. 

Food for Thought...

The God's honest truth is I became a personal trainer because I love to work out, not because I love to eat right. Honestly the nutrition part is tedious and hard for me. I don't like worrying or thinking about what  I will eat all of the time. I hear all of these "horror" stories of what is in our food and how is it prepared. It can create a guilt conscience when you live under a budget. At this point I can't afford to eat organic. I can not afford grass fed beef or to buy all natural chicken all of the time or organic eggs and milk. I want to be able to do these things. But the truth is when I am shopping for the week I have to consider every meal and snack and when you see a $2-3 difference in price...well it starts to add up. 

I want to work on this without becoming obsessive. While yes there are issues with the way our food is grown and processed I also believe, no matter what, if I pray over my food and put my health in God's hand, I am safe. Now with that said I do not believe in over indulging or ignoring what is unhealthy and just eating whatever you want. I am saying if I can not afford organic apples then I pray over them and know God has blessed them and then I have nothing to worry about. It is the worrying that I believes causes the indigestion, the sickness and the disease. It is not so much what we eat but what we think, what we obsess and worry over, This is eventually what eats us alive. 

One way I am thinking of working around this problem is to really start to learn and research how to start a garden. If I can grow some of my own food, one I could save some money and two I know where it is coming from and how it is grown. (I guess this is why people get their own hens, for the the fresh eggs.)  I know here in FL you can grow bananas, all types of greens, peppers, tomatoes, maybe corn, and strawberries and oranges and I am sure there are few other things! I know it is not necissarily easy so I have a lot of research to do. But I feel like God is calling me in this direction!

"Build houses and live in them; and plant gardens and eat their produce." Jeremiah 29:5

I don't want to worry about what we eat. God tells us not to worry about anything. I want to know my family is eating healthy and is safe while also maintaining our budget and our sanity! So if I take some of the control back then there is less to worry about! Get back to the basics! God provides us with everything we need  right here from the earth. If there is no middle man between God and I then He is the one blessing my food.  So now it is time to start researching and planning! Possibly start with a winter garden!

Don't workout because you hate your body...

The reason most of us avoid working out is because we think of it as punishment. We think of it as something we "have" to do versus something we "get" to do. We wait until we are so out of shape that it feels like an impossible task to get back into shape. We feel like we have to "work off" the junk we ate. We feel like our body isn't good enough the way it is so we have to change it. And then when we do workout we never see the results we are looking for. We focus on the negatives instead of the positives and we make a mountain out of a molehill.

Exercise/working out/me time...whatever you want to call it does not have to be so demanding it scares you. It does not have to be so hard you are throwing up every time.Yes exercise is important and is something you should do daily for 30 minutes. But you should be able to find some enjoyment out of your workouts. You should sweat while also being able to execute the move. I think it is possible to actually enjoy and look for ward to your workout if you change the way you think about your workouts and maybe change the type of program you are doing.

The first thing to consider is what are your initial thoughts on exercise? How do you prefer to exercise? Do you like choreographed exercises or sports or being out in nature?

What time of day do you like to workout?

Where do you like to workout? I like to workout at home where I can grab my weights and get in a 30 minute session while the kids are playing in the back yard. You may like the gym or classes or working out at the beach!

Why are you working out?

This is the most important question. I have discovered working out to loose weight alone is not enough motivation. One has to start appreciating his or her own body.

To truly enjoy exercise is to truly enjoy your body.

That is why I love to workout. I love to see what my body is capable of doing. I enjoy working on my form and practicing a move until I get it. I have learned so much about the human body through the years and what it is capable of.  It is an amazing machine. Exercise and working out gives you a chance to connect with your body. To connect your mind and body to the same place and time. Working out strengthens you, tests you and builds character.

Your body is a gift from God. It is our duty and calling to take care of them and train them. When we let our bodies go we are basically telling God we don't care about the gift he gave us. But our bodies are the thing we should care about the most. And NOT for vanity reasons. NOT to be a size 2 or look great in a bikini...but because you are capable and grateful for your body. Because you enjoy dancing or yoga or running.

Take the pressure off of yourself. God made you the way He did for a reason. It is not our job to try to change your body but instead take care of it. Take care of your body  way God would want you to. Then we can be sure that we will lose weight, gain muscle, get toned and be healthy. We can choose to see ourselves as valued and precious and as a child of god and choose to take care of ourselves.

Working out is a privilege...honestly ask someone who is paralyzed or has lost a limb.

Don't take your body for granted and don't think working out as punishment. (I know its easy to do!) But instead start to pay attention o your body. Stop and think about how amazing your body is and all it can do for you.

I know it is easy to pick our bodies apart and find reasons to be unhappy with them. Especially when we get caught comparing our body to all the photoshopped magazines covers floating around with false standards and unrealistic ideals. However we have to find a way to be thankful and love our body for whatever shape or size it is in this moment! Thank God for the body you do have and if you feel like you are not taking care of it then be willing to make up for lost time. Don't beat yourself up or tear yourself down. Don't think you now have to punish yourself by working out and dieting.

Turn to God and let him have the control in this area. Share with him your insecurities and fears. He knows what you struggle with and how to help you overcome if you let Him. Don't fret and focus on what you don't know or how you will get there. Trust God will bring you the right information and the right people at the right time. You just have to be willing to walk out what God brings you to.

If you are looking for a place to start but don't know where check out my new ebook:Get God & Get Fit: Put God first in the area of you health and fitness! Let Him be your private personal trainer who helps you achieve your goals! Get God and Get Fit It was just released yesterday. It is a 14 Day Devotional focused on health and fitness and helping you get started on a journey to living a healthy and happy life. It has my favorite Bible verses that help me stay focused on what is truly important and therefore through the Grace of God I am able to reach my goals.

God helps me to see the value in my body. He helps me to see my beauty and my worth. For me He helps me remember I don't have to overwork my body to get it to improve. My goals are not to have a 6 pack or be a certain weight. My goal is to be truly happy with my body for what God has created it to be. I want to look in the mirror and not criticize myself.

It is easy to do. To fall into the trap of comparison and thinking you are not good enough. The enemy wants to distract me.  But then that is when God taps me on the shoulder and reminds me that I was created in His image, I am worth more than the sparrows, I am fearfully and wonderfully made, hand knit together in my mother's womb by the hands of the creator himself. And so are you...

Building Muscle Part 2 - Nutrition

Nutrition is so important. Truthfully it is still an area I am working on myself. I am always learning and growing. It can be overwhelming trying to educate yourself, there is so much information out there. So I am going to keep it simple!

In order to build muscle you actually have to eat more calories than you burn. In order to build muscle you can not be in a caloric deficit. Your body needs a little extra energy to convert into muscle.   But you do not want to eat just any calories. Junk is junk no matter what and you can not turn junk into muscle. Consuming too much of anything your body will turn it into fat, but with a balanced diet you can build muscle and be lean at the same time.

Here are 6 tips:

Tip #1- Figure out how many calories a day you need to eat to build lean muscle. You want to shoot for 13-15 calories per pound of body weight. So for 140 lb woman she would aim for 1820 - 2100 calories/day



Tip #2 - Eat all day long -  You want to eat 5 - 6 small meals a day, 2-3 hours apart. This keeps your blood sugar stabilized and keeps you energized throughout the day.






Tip #3 - Control your portions - Eating the correct amount at the correct time is a key factor in making sure your  body gets what it needs when it needs it without going into fatigue, starvation or going overboard and feeling to full.  ,Using measuring cups is a great way to control your portions. Simply measure out your food and eat!

1 Serving of Grains = 1/2 cup

1 Serving of Vegetables = 1 cup

1 Serving of Fruit = 1 cup

1 Serving of Protein = 3/4 cup

1 Serving of Healthy Fats = 1/3 cup

1 Serving of Dressing and Seeds = 2 tablespoons

1 Serving of Healthy Oils and Butters = 1 Tablespoon

And containers like these are amazing you hardly have to think, just fill up the bowl and eat! 

Tip #4- Protein at every meal. Protein helps with the growth and repair of muscles
guiding it during its growth. When active you want to make sure you are getting enough protein in your diet. For an active female trying to build muscle and tone up she wants to aim to eat 1- 1.2 grams of protein per pound of bodyweight. For example a 140 lb woman would consume 140 grams - 168 grams of protein a day. Eggs, chicken, salmon, lean beef, yogurt and protein powders such as CytoSport Muscle Milk, Chocolate, Gluten Free, 2.47 Pound are great sources of protein.

Tip #5 - A little fat can go a long way. If you do not  consume enough healthy fats your body will use protein as its main energy source. Your body won't be able to use the protein to properly repair and build muscle. Consuming enough fat ensures that you and your body will have the energy it needs allowing the protein to do its intended job.Healthy fats should make up to 25% - 35% of your diet. Some great sources of healthy fats are: avocados, nuts and healthy oils such as olive oil coconut oil.



Tip #6 - Drink up! Water is so important in our everyday life. Whether we are wanting to build muscle or just maintain a healthy lifestyle we need to consume water to keep our bodies hydrated to function properly. 70% of our bodies are made from water. Drinking the right amount will increase our strength and prevent injury. To figure out how much water you should drink in a day follow this formula: Your Body Weight X .6 = the amount of water/ day in oz. For example an 14o lb woman would drink 84 ounces of water a day: 140 x .6 = 84
oz of water/day

All of these tips are great no matter what health or fitness goal you may have in mind. Your calorie intake may vary, but in general we all need a proper amount of protein, fats and water daily to function at our best! If you have a personalized goal you would like help with please let me know and fill out a contact form to your right! I would love to help you reach your own goals!

Building Muscle Part 1

How to build muscle Part 1-

A key component to truly gaining and maintaining a healthy lifestyle is to take the time to build some muscle. Proper muscle function is essential for our bodies to work efficiently and effectively. A lack of proper muscle and muscle function and alignment can create discomfort and pain when trying to perform any type of task. Also the more muscle you have the more calories and fat you will burn.

Many women are afraid of building muscle because they don't want to lift weights under the misconception that they believe they will get bulky. But the truth is women don't get bulky that easily. Most women when they think of lifting weights think of bodybuilders from the 80's. Of course that is not a look many are going for and honestly she probably took a lot of supplements to get her to that size.


Over the years through much study and research women have realized the benefits of strength training and have put it to the test and the results are amazing! Women realized they could build lean muscle and still keep their womanly curves. They realized that with the right program and with the proper nutrition  they could build muscle while still burning fat and not having to look like a man!

Building muscle is not something only body builders are capable of. We are all capable of building muscle. In order to build muscle you must consistently increase the weight or resistance you put your body under during exercise. In order to build muscle you must increase your strength and the way to do that is to constantly push yourself to lift heavier or hold a muscle under tension for a longer period of time.

You don't have to constantly change up your exercise routine to increase strength. Actually during this phase it is best to do a different workout every day, and then repeat those workouts from week to week for 4 - 6 weeks. The benefits of training like this are you will be able to gauge if you not only look stronger but if you actually are stronger by the increase of your weight, resistance band or the time you hold the muscle under tension.

Here I am on my leg day with one of my 30 lb weight

You can build muscle using different types of equipment depending on how much muscle you are trying to gain which will determine how much weight you want to lift. The more you lift, the bigger your muscles will get. But the trick is to start light and work on your form. Once you feel like you have proper form then it is time to start increasing your weight. When I first started weight training years ago I started by using 3lb, 5lb and 8lb dumbbells until they became easy. Then I was able to increase to using 10 lb and 15 lb weights. The other day I was able to use two 30 lb dumbbells for my legs. As I am starting to feel like the 15 lbs are getting too light for my chest and back so it is time to invest in 20 lbs and 25 lbs

You can also use resistance bands in the place of free weights. Resistance bands come in a variety of different resistances which represent different weights so one can increase strength and build muscles. Resistance bands are great for those with joint problems or if you have used free weights before and want to change it up. You can also a barbell to increase strength and muscle. Barbells are a great addition to your workout once some strength has been established.

A typical strength building program will focus on a different body part each day, working out that muscle from different angles. Some of the best strength training exercises are squats, deadlifts, chest press and rows. These moves are known as compound moves meaning although you are working a specific muscle group you are still engaging the surrounding muscle groups and core to help stabilize the body during movement. To get the most out of each move you want to really focus on the muscle group you are working. Be intentional and contract the muscle you are using. Be mindful of your form as bad form will lead to injury. If you can not perform an exercise properly then you need to either lighten the weight or practice your form without any weight at all.

For your personalized strength building program contact me today!

Look for Part 2 to learn about the Nutrition of Building Muscle!

Are you ready to start lifting weights? Here is my recommended equipment to get you started:

Recommended Weight Set: Recommended Resistance Bands:

Does Muscle Weighs More Than Fat?

So you know the saying that muscle weighs more than fat? It is something that I hear people say often, but I wonder how many people truly understand the difference between muscle and fat. The truth is a pound of muscle equals a pound of fat. A pound of muscle does not weigh more than a of pound of fat. The truth is they are completely two different type of tissue and act very differently. Your body does not convert fat into muscle. Your body will build muscle and in turn the muscle burns the fat. Fat is stored up when we consume too much and do not burn enough energy up so the extra energy is then converted into fat.

The first difference we see between muscle and fat is that muscle is more dense. It can weigh the same as fat but take up less room. It is more compact and tight. Now again you do not convert fat into muscle when you are losing weight. Losing weight and building muscle are two different processes. In order to burn fat you have to be in a caloric deficit. Burn more than you consume and you will lose weight. To build muscle your body needs a balance of nutrients and a program that forces an increase of strength so that the muscle fibers can be broken down and be built back up. Building muscle takes longer than burning fat. 

The second difference is the way they function. Muscle tissue has a totally different role than fat. Your muscles were created to help your body move and function which makes them highly metabolically active. Even when you are sleeping or resting muscle burns a higher number of calories compared to fat. 

Fat on the other is stored up energy. Fat is there to protect your organs while insulating your body. Fat hardly takes any calories at all to sustain itself. Also you can not activate your fat and get it do move for you.

Someone who has a lot of lean muscle may weigh more than someone who has more fat. And this is NOT because muscle weighs more than fat, it is because muscle is very dense and we can fit a lot more of it in a smaller package. Look at the top picture. The girl pictured looks her best at the higher weight, yet she is smaller... So she is smaller yet weighs more? This happened because her percentage of muscle increased while her fat loss went down. She built muscle that burned the fat and in the end she weighed more because she gained a lot of muscle. 

Don't let the scale be your only determining factor in the success of your health and fitness journey. Take progress pictures and measurements and pay attention to how you feel and what you can accomplish! At the end of the day your weight is just a number! It is what you do and how you treat your body that matters!!

Love the Skin You're In

"Do your own work well, then you will have something to be proud of. But don't compare yourself with others." Galatians 6:4 (CEV)

What do you notice about all the women in the picture? The first thing I notice is that not one of them looks the same! They are all different shapes, sizes and heights yet they all weigh the same amount... 

So how then do we fall into the trap of comparison? We look to left, we look to the right and then we look in the mirror. We don't ask God to tell us what He sees or ask Him what He created. We skip his opinion and start forming our own. We stand there and look at ourselves in the mirror and let the words of others and the enemy seep into our brains and define how we see ourselves. We start thinking about the other people we saw and how "perfect" they are and we let the self doubt take over. We decide we are not good enough the way we are. 

"I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well." Psalm 139:14

God makes no mistakes. Just as wonderfully as He created the earth and skies, He created you and I. And just as beautiful as is a beach in Hawaii are the mountains in the Swiss Alps. No two places have to be identical to be beautiful. It is in their differences that each place can be appreciated and not taken for granted as just the same old same old. 

You are beautiful just the way you are! It does not matter if you are skinny, over weight, short or tall, dark skin or light skin, red head or blonde. It doesn't matter if you have pimples or scars. No matter what you think. God still sees you as beautiful. 

You have to stop looking around at everyone else and then looking back inward and wishing you were something you are not. Instead I challenge you to take it to God first. Next time you find yourself comparing yourself to someone else, as k God what He thinks about you. Read God's word and let Him, as the one who created you, be the one to tell you who you really are!