I have a question for you.
Are you setting the right expectations for your health and wellness?
If you’re like the rest of us you’ve likely tried to change everything all at once.
It doesn’t work!! Something gives usually within the first week and we either give up all together or get so mad at ourselves we feel inadequate, like a failure or that this is NEVER going to work!
As humans, we can really focus on one thing at a time. When we focus on one thing, we become really good at it!! You know that Bruce Lee quote I shared a few weeks ago? “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” If you know me, you know one of my mantras is “keep it simple, master the basics.” But I wasn’t always this way. I used to pride myself in taking on so many tasks, challenges, clients, classes, certifications, etc. Between full-time work, full-time school, getting married, having kiddos, running a business, figure competitions, Spartan races, even a triathlon, and everything in between, I was ALL IN!!
I was THE BEST (in my opinion of course) at multi-tasking! What happened? TOTAL BURNOUT. It was only a matter of time for me to be running on all cylinders for so long that this would happen.
Something else happened. When the events ended, the challenges ended, the ALL IN training ended. I could quickly see how when so many people finish a challenge, they revert back to their old habits. There was a feeling of “now what?” It was always go, go, go, go and wondering if there was going to be a time to just BE.
Once on got CLEAR and FOCUSED on what I wanted to achieve for my LIFE, then I could work backwards and narrow things down to fit my lifestyle, family, goals and really live life by design. It’s been so refreshing to be able to wake up and enjoy without having this anxiety, stress and seriousness about everything!
All of these experiences have given me the tools to be able to share with you. I feel it is my personal duty to help women live a life of strength, independence and wellness from the inside out!
For those who have worked with me in the Finally Fit space, more than likely you’ve gone through my Recommit to YOU in 42 program that focuses on just that. Recommitting to YOU. I’m SUPER EXCITED to say this is going to available for you online beginning October 15th!
This program is for you if:
This program is NOT for you if:
I'm currently taking my beta testers through the online program and excited to launch this October 15th!
Wow, what an incredible stressful journey these last 8 months have been! It feels good to write again and I’d love to share what we’ve been up to and what lies ahead!
Where do I begin? Well it all started on our Todd Durkin Mastermind Retreat this past October in beautiful Telluride Colorado!
I can’t say enough about this business and life coaching tribe that I have been so fortunate to be a part of for so many years. This gorgeous mountain Retreat brought so much clarity into what was right for my life and my family at this time. We were given a series of questions that made us DIG DEEP about what we TRULY want out of our business and LIFE.
I had an incredible Ah-ha moment that I was continuing to chase a dream I’ve held on to for 12 years, only to realize that dream no longer served my life, my vision and more importantly my family. I had to get REAL with myself. I’ve been fighting this since my mom died in 2014 and even more so when little Emma was born. I knew in my gut after Emma came October 2016, that I was ready to move on. It would’ve been perfect timing as our lease on High Assets was up. But I still kept forcing that 12 year old dream and found another place on Eagle Ranch.
With this new place, I had everything a business owner could dream of. A more visible location with an influx of new private clients, cheaper rent, bigger space, FANTASTIC landlords, but……
I was totally exhausted with a newborn. I mean heck, my maternity leave from Finally Fit was only 4 days! Yeah, I know. I think everyone asked me what the heck was I doing back so soon and well if you’ve had your own business, it’s hard to shut it off. I actually had someone in our internship so he could be ready to take over when Emma came, BUT she decided to make her grand entrance 4 weeks early!! Eventually, I was able to get some relief coaching from him for a few months and that helped tremendously.
Everyday I’d stare at our little humans and kept thinking I don’t want to miss ANY of this!! I’d think about mom and how PRECIOUS life is and how QUICKLY it can be gone.
So while I was answering these questions in Telluride, I devised a plan for my exit strategy in 2 years. I had 2 more years left on my lease and that would be it for my brick and mortar Finally Fit. I looked forward to training at home and begin another project that excited me. I’m not looking to be a big box gym, own multiple locations or even have employees so it was an easier plan to devise.
Over the coming months it was all I could think about. My exhaustion, anxiety, thyroid, adrenals were all taking a beating. Mama J (my coach in the TDMM) said to me “when you able to let things go, the universe will open up to you.” And I had let go of Finally Fit. I was ready to move on.
Then one day in January of this year, I was ready to let go and donate my Grandmas couch that had been my mom’s for decades, yet another thing I was holding onto that I didn’t need. My wheels started turning… if I got rid of the couch that would allow me to empty out the addition to the back of the house… which would make a perfect little studio. Hmmmmm.
I was able to give the couch to a WONDERFUL home and started the process of making that addition available..…you know, just in case. ;)
I reached out to my landlords the middle of February to see what my options were, if I even had any. We had a great conversation and they said they would put our space on the market again but if things changed to let them know. Within a week they had someone ready to take over my lease if I was serious! I took the offer and had 10 days to vacate! Holy Moly talk about hustle and a whirlwind of events!
Mama J was right. The universe tends to unfold as it should. I was able to literally let go of a physical possession that allowed me to let go in every other way and RECEIVE what was coming.
We have the POWER to change our circumstances and our LIFE to make it what we truly desire. I’ve able to do that twice now. First making my dream come true opening up Finally Fit and help changing the way fitness is done in Albuquerque for over 6 years. And now, living a new dream, watching our little humans grow, spending every moment possible with them, and still being able to coach my POWER of 10 Ladies in my own home and focus on other projects coming up that I’ll soon share with you all.
Until next time,
Let go and live life!
Tell me if this sounds familiar. You seem to have your best health and fitness interests in mind. You eat fairly healthy, stay pretty active and overall have a good energy and zest for life.
Then overtime, what may seem sudden but actually a very slow creeping time frame as you reflect back, you realize you haven’t worked out in weeks, ok months. You’re willing to admit to yourself that eating healthy is now not eating the entire bag of chips in one setting. Or perhaps leaving a few chocolates so that your child doesn’t question where they all went.
You brush it off and tell yourself “Hey, I’m still making my breakfast in the morning, I’m still getting my protein shake in when I need it, and I have a great start to my day.” Then perhaps you realize the second half of your day is filled with meetings, picking up the kids, doing homework, kids after school activities or perhaps even going back to work. The day is shot, it’s been 7 hours since you’ve eaten last, you’re getting HANGRY and its 30 minutes before your kids have to go to bed. What the heck are you supposed to cook in that amount of time that’s healthy?
Ok well I’ll just grab something quick on the way home. Maybe Subway so it’s at least somewhat healthy. Perhaps you’re making sure your kids are feed but then skimp on your meal to make sure everything around the house is ready for the next day. Kids are bathed and off to bed and by the time you get a moment to sit its 8:30-9:00 at night. You’re not really hungry but you know you need to eat. Agh, well it’s too late to eat I’m just going to go to bed. Then the week repeats itself and pretty soon you’re months into this cycle that has now become the “norm.”
I get it. I do. That’s been me more times than I’d like to admit. One of my confessions of a fitness coach.
The roughest time for me was when my mom passed away. During that time, I seemed to have lost all knowledge of what had become natural habit of exercising and eating right. Months went by and I was feeling extremely weak and low on energy. I realized I had completely let everything fall by the wayside while my mind and heart were trying to comprehend life without mom. I felt lost.
She was my WHY. My purpose. My mission to get her healthy. My best friend.
About 5 months after she passed I started to “wake up” out of this fog I was in. I slowly started moving again, prepping some meals again and bringing myself back to a functioning human being.
And this is how Recommit to YOU in 42 was born. Over the last 3 years Recommit to YOU in 42 has developed into something more than I ever imagined. Bringing awareness to women who are needing to RECOMMIT to themselves without your average gym setting beat down workout. Without your average lose 30 pounds short term challenge. Without your average boot camp or CrossFit setting.
Recommit to YOU helps build or rebuild that foundational strength, develop better behavior practices in fitness, nutrition and mindset, and improves self-confidence, self-esteem and your relationship with food. And more importantly, helps you Recommit to YOU for lasting success for everything else to follow (weight loss, decrease in body fat, pant size, etc).
Join me as we kick off another Recommit to YOU January 15th!
For more info please check out our Recommit to YOU page
This is our 4th year incorporating the Drop 2 Sizes program! We are blessed to have been personally coached from Women’s Health fitness expert, owner of Results Fitness in Santa Clarita, California and author of Drop TWO Sizes Rachel Cosgrove. She has helped thousands of women with this program and for the last 4 years we have had the same SYSTEMS to deliver to our community.
Groundbreaking research has shown that weight loss does not equal fat loss. The dreaded number on the scale and emotional backlash that come with years of frustrating yo-yo dieting is often what holds people back from successfully losing weight. So in this program guess what we’re doing? Throwing out the scale!
This is perfect for beginners looking to transform their bodies or anyone wanting to Drop 2 Sizes. We will start by creating a personalized action plan that includes a COMMITMENT to the program and to yourself. We will walk you through invaluable goal-setting skills, helpful strategies, and behavioral techniques that you can use daily to guarantee success. More importantly, you will learn to finally let go of the number on the scale and focus on losing inches and fitting into your favorite skinny clothes! Drop Two Sizes includes effective, strength and cardio routines that require little more than two dumbbells, as well as day-by-day menus, recipes, and suggestions for planning and cooking healthy meals.
Drop Two Sizes proves that anyone can change their body and their life, for good! Here are some of the people we have helped in our community, real men and women who have lost two clothing sizes (and more!).
Begins Monday October 16th that will lead right through Thanksgiving (yes, you can enjoy the holidays, we’ll show you how!) and just in time for those Little Black Dress events in December. Register before Monday October 9th and receive 2 weeks free, giving you 8 weeks of training, accountability, menus, habit-based nutrition and mind-set coaching!
Do you want a proven plan to ditch the scale, Drop Two Sizes and wear the clothes you love?
Join us for our 6-week program guaranteed to help you drop TWO sizes – without a scale and without counting calories. Drop Two Sizes is a lifestyle program that will teach you how to create small habit changes over time. If you are tired of starting over every year than this is the program for you!!
We are only opening up 20 spots for the entire program.
To GUARANTEE your spot you may PRE-register by giving us a call and set up your appointment to secure your spot today: This is a very popular program and always sells out!
Hey good morning!
I wanted to send a friendly reminder that the Finally Fit Ribbon Cutting with the Chamber of Commerce is coming up THIS Saturday, August 19th!
We’ll begin at 11:30 to mingle and check out the new space if you haven’t seen it already.
12:00 will be the Ribbon Cutting with some of the Chamber’s key members and after that enjoy some refreshments, finger foods, door prizes, and Sophie’s personally designed mini workout!
We are also giving away Finally Fit 14-Day VIP Complimentary passes to the first 15 people to attend the Ribbon Cutting!
We are super excited and grateful to be sharing this event with you all! Thank you all for your continued support!
Also, our next round of 6 week programs will begin August 21st! We have 7 spots left to join in Recommit to YOU, Drop 2 Sizes or STRONG and Lean!! If you’re able to come to the Ribbon Cutting you’ll receive 10% off your next program! To learn more about our programs click here!
I was recently asked if I had ever been heavy. She said, “You seem like you’ve been trim your whole life so was just wondering.”
Yeah I gained weight during both pregnancies, reaching the recommended weight gain of 20 pounds. My weight climbed up to 150# from my usual 130# frame. For a moment after answering her question, I felt as if that wasn’t enough. Like I didn’t gain enough to feel what is was like to be obese or heavy. I even found a before and after picture of me before I had kids during my happy and in love I’ll drink and eat whatever I want phase, just to prove that I had been pudgy.
But that feeling of having to prove quickly subsided.
I remembered WHY I began my fitness journey before I decided to help others.
Growing up, I was a “closet athlete.” I had always wanted to play soccer but we didn’t have any money for sports and it was ok because I hated jocks and THAT crowd anyway. They were always so full of themselves and rude to everyone else. So, I hung out with kids who drank and smoked weed. Then when I was alone, I’d run around the block in my converse and then come back into my room and do push-ups and bicep curls with 5 pound weights until I “felt the burn.” I had no idea what I was doing but I enjoyed how it felt. I enjoyed riding my 10 speed Schwinn with my friend Sarah.
Over time, my mom had purchased a couple of VHS tapes of Tony Little and she wanted to get in shape. I always had been a momma’s girl and wanted to do them with her. Together we worked out in the living room and went for walks.
Flashback to when I was 5-6 years old: mom and I lived in Palmer Lake, Colorado. We were headed to the 4th of July parade with a friend of hers in a Volkswagen bus. As we were getting out, I looked over and my mom’s seat was covered in blood. All of a sudden mom was rushed to the hospital and I stayed with my friend for a week.
There are some more elements to that story of course but that was first time I understood death and that I could lose my mom. From that moment on, my worst fear in life was losing her. Something that would inevitably happen. I remember crying myself to sleep at night at the thought of losing her. I was so full of fear and panic at times and would do anything for her, to make her “invincible.”
So as the years passed by mom was overweight and I think at that time she had just been diagnosed with Type II Diabetes. When she wanted to get in shape I was totally onboard. Anything to prolong mom’s life. She wasn’t dying, but my memories always took me back to that day. What I saw.
So back to Tony Little: Over the next couple of years while I was still in high school I began to put connections together that bad foods and lack of exercise made for an unhealthy body. Seems like a no brainer now but at the time, it wasn’t talked about. I began looking at my family and those who ate and drank and were overweight. I noticed a lot of my friends were that way too. I started putting the pieces together and decided what I DID NOT want my life to look like. Realizing later what the meaning of an addict is, I knew I could easily fall into that trap and I worked like hell to not follow in the footsteps of some of my family and friends who had turned to alcohol, drugs or food. Instead, I became a workaholic, but I digress. That’s another story. I began racing BMX with some friends and one friend in particular, Danette, took me to a gym and taught me the ways of lifting. I was hooked. We raced BMX and lifted together for several years and my love for fitness continued to grow.
More importantly, I wanted to continue this path to help mom become healthier. I was there during her struggles and I remember feeling helpless not knowing what to do. We’d continue to walk but her work would often take priority over exercise. Eventually, nearly 10 years after graduating high school, I decided to finish my bachelors in Exercise Science and Nutrition. I had to help mom in some way and this was the start.
Then, December 29, 2006, just months after graduating UNM, mom suffered a heart attack with 90% blockage. Thankfully she recognized the symptoms immediately and made a full recovery.
After that she was totally onboard putting herself first and making changes. We had to ease into walking again and I created a meal plan for her that lead to her losing 30 pounds. She had never felt better and her cardiologist said she was one of his star patients!
Things were great until her primary care physician changed her thyroid medication dosage (something that I would learn later from my own personal struggle). Mom gained her weight back very quickly and we were both confused, frustrated and a bit pissed off.
It would be two years later to realize just what all of that felt like. I had given birth to our first baby girl and within 6 weeks I was having panic attacks, severe heat sensitivity, anxiety, and heart palpitations.
My thyroid levels were so far off the spectrum I was prompted to see an endocrinologist immediately. At first, I was diagnosed with HYPERthyroidism and 3 months later, I was feeling fantastic. I asked to be taken off my medication and my endo said, “Just one more month.”
Three weeks later I went from feeling phenomenal to feeling extremely lethargic and foggy headed. To the point I felt like I was drunk without the fun. My speech felt slurred, my body felt weighted down with bricks, and it would feel like my body was nailed to the bed and could not wake up. My hair was falling out and I had the look of “crazy eye druggie.” One of the symptoms I had was “unusual and debilitating reaction to exercise.” It would take me 90 minutes to do something low intensity like rows. My lips, jaw and entire body would go numb and start cramping up. I was told “this is the new you now and it’s probably just new mommy fatigue” and basically to get used to it.
My thyroid levels went so far down the other end of the spectrum and was diagnosed with HYPOthyroidism and Hashimotos, an auto-immune disease. I remembered what happened with mom and her immediate weight gain. I admit I was fearful I was headed down that same path.
I call BS. There is NO way this is the NEW me.
It took three years for my thyroid levels to finally balance out, blood work every six weeks, different medications that didn’t make me sick and learning that the doctor I dealt with had no idea of the impact of nutrition or adrenal glands. Specifically, wheat/gluten, dairy and saliva testing. Most of the changes I did on my own through research, trial and error and a lot of persistence and patience.
Mom had reminded me of being on Armour thyroid before Synthroid came out. She loved how she felt and remembered feeling full of energy and back to normal. My family moved around a lot before I was born and her new doctors kept her on the synthetic Synthroid. She never felt "good" after that. For 50 years.
I had to get brave with my doctor and request things she didn’t approve of and fought me on. When she finally agreed she phrased it “WHEN this doesn’t work, you’ll go back on this other medication.”
Six years later and it’s still working and I am ME.
Mom continued to struggle with her thyroid levels which affected her weight and emotions that contributed to her stress eating and continued fighting her diabetes due to her stress foods. She wanted to be healthy, she wanted to lose weight, and she fought and struggled for it. It was a viscous cycle and when she saw the progress I was making she fought the same battle asking to switch thyroid medications. "Not yet" was the answer she would get. March 22, 2014, my greatest fear became a reality when mom, my best friend, passed away after suffering a stroke just 2 days prior.
I could go on about how strongly I feel about being our own advocate for our own health, pharmaceuticals, doctor kickbacks, finding the right doctor with your best interests and fighting like hell to keep your body healthy and from turning into what “runs in the family.”
At age 40, I gave birth to another beautiful little girl and I find myself going through the same symptoms as before. However this time, applying what I’ve learned and practice daily, the process has been a lot quicker.
Now, my WHY for my family is to make sure our girls grow up to stand up for themselves, fight for their own health, and more importantly, love their bodies inside and out. To continue to fight for those who were just like my mom and help empower women with the knowledge they need with their health, hormones and nutrition. To build that foundational strength, self-confidence, self-esteem and positive nutritional habits.
It’s easy to say, “You have to have the right mindset to achieve the body you want.” While that’s all true and I don’t disagree, it’s a different story when your hormones affect your mindset.
If this sounds like you, know that you are NOT alone and there is hope to feeling better again. Feeling like YOU again.
Our online Nutrition Coaching program is now ready and available to YOU!
Who this is for?
I wanted to check in with you and see how you’re doing with cleaning up your nutrition. What are your successes? What are you struggling with? Do you feel you’re on the right path of achieving the HEALTH that you want?
What I wanted to share today is how certain foods make you FEEL.
So Wednesday night, Joey brought us home Frontier burritos. Mmmmm! Now, here’s where KNOWING what you shouldn’t eat because you know how it’ll make you FEEL comes in. I know I HAVE to stay away from wheat. But I ate it anyway. C’mon it’s a Frontier breakfast burrito. Who doesn’t turn that down? Yeah, I know better.
So Thursday morning at Emma’s 2:30am feeding, I woke up feeling HUNGOVER! Extremely weighted down, foggy headed, joints hurting and just feeling like I could sleep another 30 hours. It set the start of my day rather slow and groggy. And of course, I knew that this would probably happen with what I ate. And it did. It was about 3:30pm before I started to “wake up.”
Other than that, I have to say I am feeling so much better. It’s been just over 6 weeks since my panic attack, blood work, etc and for the first 4 weeks I focused solely on nutrition. Two weeks ago I slowly started working out again and I’ve been able to keep up with my workouts 3 times per week. I’ve been able to get to the yard which really makes my heart sing. Even just pulling weeds really soothes my soul! It’s the simple things for me and I’m super excited to keep this up!
The main message here is to really track and see how certain foods make you FEEL. Do you feel bloated, exhausted, get headaches, achy joints…? Your awesome body does a great job of letting you know more than “that food doesn’t agree with me.” We just gotta listen :)
Are you eating packaged foods, processed foods, and take-out on a regular basis? Continue to track and also be mindful of how you feel after each meal.
As we approach a new week let's take a look at last week.
How was your tracking? Were you able to keep up with it? If not, what did you struggle with the most?
Let's assume we all did our tracking 100%. Take a look at last week and see how many meals (snacks and grazing included) were NOT on point and put a X on it. How many X's do you have for the week?
For example: I would put an X on my cocoa puff snack with Sophie.
I would also put an on X on Wednesday night as we had pizza. Another X for Thursday night left overs. And then another X for last night for my small scoop of ice cream, bite of chocolate cake and about 7 sips of JW Dundee Honey Brown beer. 😋
That gives me 4 X's for the week.
Now reflecting back to one of the first emails about mastering the basics, I had mentioned staying on track 90% of the time. This leaves about 10% to be able to have a little bit of something a few times a week.
As I look back at my week, for as often as I eat (5x's/day) I should probably only have about 3 X's on my tracking. 4 would probably be OK but pushing it to stay in that 90% range. If I were to grade myself I honestly would say I was about 85-90% on point for the week.
Here's another thing to look out for though. You've got to give yourself an X for meals MISSED as well. If you're not eating breakfast, X. If you skipped lunch, X. Think of the more you eat healthy foods you eat, the more X's are allowed (within reason of course).
So in my tracking, Friday wasn't a great start to my day as I didn't have my usual breakfast. I still had a fig bar and string cheese but it wasn't "the best."
How can you improve for next week?
Look at where your X's are and why did that happen? Birthday party? Ok I don't have to worry about that for awhile. Friday skimpy breakfast? Ok I'll make sure I'll prep the night before so I'm not grabbing whatever is in the cupboard.
That should dial me back into no more than 3 X's.
Is this good stuff? Let me know if it's helping.
Also, a question was brought up about shakes. Do I? Should I? What kind? When?
Shakes can be a wonderful thing to incorporate in your daily nutrition, especially if you find yourself skipping meals and not eating enough. I will do about 2 shakes per day.
It's quick, it's easy and I know I'm not skipping a meal.
I will often have my first shake in the morning while I'm working. I'll have my second shake either as a post workout recovery shake OR for dinner if we get home late.
I've been using shakes for the last 15 years and have tried just about every kind. When choosing a brand make sure it aligns with your nutritional preferences. Do you need no dairy, lactose, whey, artificial sweeteners, etc?
For the last year or more I've been using Orgain. I pick it up at Costco and it's an all organic planet based protein with servings of greens. No soy, lactose, whey, wheat, or artificial sweeteners. I always get the chocolate flavored and add 1/2 banana and 1 heaping tablespoon of peanut butter or almond butter. Vega is another great brand with 2 servings of greens (powdered broccoli, kale, spinach). Ideally, work on getting all of your nutrients from food. But if you are having a hard time getting that food in consistently and you do decide to use shakes as part of your daily nutrition, look for quality ingredients. A good rule of thumb, if you can't pronounce it, don't consume it!
So by now, hopefully you’re developing some good consistent habits with your tracking and allowing yourself to have a little bit of wiggle room to enjoy the foods and drinks you want. We shouldn’t have to deprive ourselves with the foods we love but learning HOW and WHEN to have them are extremely important to achieving the RESULTS you want.
The next step in this is eating until you’re 80% full.
Well what does that mean?
How do I know when I’m 80% full?
We live in a society where everything is rushed. We’re rushing to go somewhere, picking up the kids, making dinner, etc. Food is no exception. Generally, people are pressed for time and find themselves scarfing down their lunch or dinner just to get to the next task.
We need to find a way to STOP that. You may have heard that it takes about 15-20 minutes for your brain to catch up with your stomach on satiety and it’s true. Taking the time to enjoy, savor and SLOW DOWN your meal will give your brain a chance to catch up to your stomach and avoid overeating. This is your 80% fullness. Not feeling stuffed, not feeling starved, but satisfied. This is a PRACTICE so be please be patient with it.
Here are some tips with portion sizing to help with your 80% full practice: