Monday, December 31, 2012

Magic moments.....

I resolve to not make unrealistic promises to myself this year.....
I've always been big into starting over. In fact I've made it into my life's work.
At Goals in Motion we're all about starting over. Men and women walk through the door, unhappy with their body (and sometimes their lives) and want help "fixing" it.
The problem is that we really can't be fixed. We can be helped, but only if we've reached that moment in life where we're open to change. Sometimes that means you've reached a place where the only light is at the end of a really long tunnel of hard work and sacrifice.
Please, don't get me wrong....I'm in favor of setting goals and I'm in favor of making promises to ourselves, but you often have to reach that magic moment when you're really ready.

I haven't been sleeping well for the last few weeks and I've been trying to figure out what I'm doing to aggrevate the situation. I've changed my eating and drinking patterns. I've exercised at night and during the day. I've abandoned the computer at night in favor of time with the guys and even added a little TV time. Nothing helps, except I eventually reach a point of complete sleep deprevation and my mind allows little cat naps in the chair while stupid tv shows keep my family entertained.
Around 2:25 this morning, my internal alarm went off. My brain kicked into gear and my day began, again.... But today I decided to lay there in the darkness and think about my year. People all around my are talking about changes and starting over.
"I'm going to lose weight!"
"I'm going to get a promotion!"
"I'm going to meet the person of my dreams!"
 We're even putting a new year long maintenance challenge in place at Goals for those who want to make 2013 THEIR YEAR. People love a fresh start!
So why can't I get excited? What's wrong with me (besides the fact that I'm living on less than 4 hours of sleep a night?).
After about 30 minutes of forced calm/guided thinking, it hit..... I'm not finished with this year. I didn't accomplish what I set out to do in 2012. I had big goals for myself, my family and my business in 2012 and honestly, very few of them came to fruition.
I'm a disorganized person and I need help. (There! I've said it! Those of you who spend any length of time with me already know this but you obviously know by now that YOU knowing it is not going to "fix" ME!!). I have a hundred projects in the works and a million more ideas running through my head and it has always been my intention to accomplish all of them alone. I have never allowed myself to consider that I am not Wonder Woman, but the lack of progress this year has really sort of slapped me in the face. So...... I've made the initial contacts and asked for help. I'm not going to start another project without help or at least an accountability partner!
So..... this year, I resolve to not make unrealistic promises to myself.....
One month at a time...
January is for finishing what I've started..... my house and my office will be put in order- everything in it's place. I've even established a plan with an organizational guru (you know who you are-xoxo) to get me started
February is for purging.... this is going to mean some serious tossing. If any of you are dumpster divers and can brave the cold, there might be some sweet deals to be had!
March is for establishing systems.....  if it can't be maintained without me, it's really not going to work in my life. Systems for EVERYTHING.
April is for adding in...some of those things that I've wanted but not had time for. An hour a day to read or meditate or study.... 2 yoga classes each week~ Yoga sculpt at Goals and one hot class away from the studio to focus on myself...also a lazy day one Sunday.
May is for adjustment.... a time to tweak the last 4 months. All systems go before the school year ends.
June is for family..... we haven't escaped Ames as a family for a long time and have never really established a vacation habit.  During the early years, Jeff's work consumed him and now mine seems to do the same. Zach's entering a new phase in his life with work and commitment and Sam has just two years left at home. It's time to create a family tradition of reconnecting once a year. This year we're heading to the quiet waters of Minnesota for days of fishing, reading and sun and nights of food and gin rummy.

And so, that's where I'm going to end my goal/resolution setting for today. My hope is that as my organizational life falls into place, all of the other good things I've been waiting for will find a home in my head and my heart. I'll be sharing along the way~ I hope to see you soon.

May you find joy, peace and a smidge of what you've been searching for in 2013.....
Happy New Year

Saturday, December 8, 2012

having the best....

...job in the world is pretty awesome.

Public views of personal trainers and coaches is very glamorous. It must be amazing to work a job that makes people feel better about themselves! But it's not all about pretty people and six-pack abs. And it's certainly not all about the scale.
Most of the people who come in to Goals in Motion want to lose weight or tone. But what I've witnessed over the last few years is that as the pounds drop off and the muscle starts to appear they gain so much more....
Just this week, when I was teaching class, I noticed a couple of people who are suddenly so much more fit  and strong~ they stood out amongst a sea of hardworking bodies the other day in class...

C, V and A have broken down the barriers of negativity and self-doubt. They've lost enough weight and toned enough to be able to look in a mirror and feel beautiful again. As a coach, it's easy to see the moment they cross over... they walk in wearing fitted work clothes and they trade in baggy t-shirts for athletic wear. They pick up heavier weights and they have a focused look as they watch themselves execute lifts properly in the mirror. Off the floor, they smile freely and share ideas and encouragement with the other ladies around them.

P, M and W are men who have "caught the bug". They have a determined look as sweat flows freely down their faces and puddles beneath them as they plank. They are men who have not only changed the shape of their bodies but their way of thinking. They are active outside of Goals and as fathers they work hard to set a healthy example for their kiddos every day. Each one of them has a sparkle in their eyes that I don't remember being their on day 1.

But after we help them push back the ghosts of shame and self-loathing, many of my clients are still faced with the demons of age and disease. Many of them have to lose weight for reasons that are so much more critical than a new dress or a smaller belt....

My friends J joined Goals with his wife. I still remember the day they walked in to ask about the program. He quizzed me about supplements and powders. He didn't want to be pushed to buy anything extra. His wife was quiet and let him do the talking. It was apparent to me that he needed to convince himself he could get through the 9 weeks but it was equally apparent that he was ready to change. What I didn't know at our initial meeting was that he was a Type II diabetic. J and his wife joined the 9 week challenge and both work hard. They responded to their coaches and focused on food as much as exercise.
Below is a snippet of a couple of emails he's sent over the last 6 months...
In July.....
"My results on 3/26/12 my average daily glucose was 252 and my A1C score was 9.3. The standard A1C is 4.8-6.0
 My results on 7/16/12 my average daily glucose was 114 and my A1C score was 5.6. This is lower than it has ever been."
and just this week....
 "Hey Team - Just met with my doctor. My last med is a combo drug with 2 different active ingredients - so we are dropping one of the meds and meeting again in March. Only one left to get rid of and I will be med free."
Or there is D. She joined way back in 2010. I thought it was to just lose some of those young mom pounds (you know the ones, the "I don't have time for anything but my family and my job pounds")!! 
The following is a part of an email I received from her at the end of her challenge....

"I also found out some great news at the dr on Tues and had to share it with you. I've been a patient... for about 15 years now -- I had inappropriate tachycardia which meant that my heart often started racing without any real physical exertion or reason. I was diagnosed when I was just out of college and at the time I started medication my resting (RESTING) heart rate was 125. Its a condition that people typically outgrow by 30, but for some reason I never did. I was able to workout throughout those 15 years but always had to do so on the medication. I got better over the years and got my resting heart rate down to 105 but never much lower than that (without meds).

Well, I went for my checkup on Tuesday. She had allowed me to take the challenge without medication and see how it went. If it got to be a problem I would just start taking it again -- no big deal. (Working out on medication that suppresses your heartrate was always difficult for me and often left me light headed- and I hated it) The first week or so was hard, but I made it -- without meds. When I had my EKG on Tues, my resting heartrate was 80 without medication!! She was AMAZED and even shouted in the hallway....."
Pretty awesome stuff, huh??
These people are just a small representation of who I get to work with every day....
Are you jealous??
Lol!! You should be!! There's nothing better in the world than being reminded that what we do everyday makes a difference.

Thanks to everyone who helps me by coaching or instructing or supporting Goals. There's not any part of it I could do myself and I love you all.....

I'm very thankful that I'm able to have the best job in the world!

Thursday, December 6, 2012

a little bit of this.....

...and a little bit of that.
That's the key to surviving the next 25 days for me.

I work with people every day who feel bad when they cheat on their meal plan. During the holiday season, it's important to follow your regular routine as much as possible, but to allow yourself some occasional indulgences. We work out too hard and eat too right to always say no.....

My calendar is filled with special days and events all the way through December 31, so I thought if I put some guidelines in writing, one of you might see me out and about and keep me honest!!. If it looks like I'm not following the rules, feel free to give me "that look". Of course, I'll do the same for you!!

 Maintaining over the Holidays
1. Eat on your regular schedule all day, until you reach party time. Never save your calories- you'll arrive hungry and have a much harder time resisting unhealthy foods and drinks.
2. If you LOVE it, have some, but just a serving. Grandma's Custard Pie is my once a year downfall. I love it and I'm going to eat it, but a serving is 1/12 of the pie.
3. If you LIKE it, have some, but just a taste. Party potatoes... you know the ones- with the crispy cornflake topping? Yeah, 1 bite.
4. If you don't ever crave it, walk away. Chip dip, scalloped corn, green bean casserole... not my thing the other 11 months of the year, so why eat them now??
5. If you're contributing an appetizer or side dish, take 2~ Take one of your favorite "naughty" recipes and one new healthy recipe. You'll get to enjoy your favorite foods without facing the leftovers in the fridge AND you'll have something good to eat. I'll be taking spinach-artichoke dip with warm pita bread and a huge green salad with pomegranate seeds, clementines, celery and green onions with homemade vinaigrette on the side.
6. Have a drink, then a glass of water. Consume at "enjoy it pace" not "get it over with pace". Cabernet Sauvignon is my drink of choice when the weather is cool. I like it A LOT.  This year I am trying to switch things up. I'll be drinking Absolut Citron with Sparkling water and a splash of cranberry. It's good, but not my favorite so I'm guaranteed to not drink more that one or two. Always water with lemon and a half hour break before my second drink.
7. Offer to be the Designated Driver. When I'm not drinking, I'll have sparkling water with fresh lemon slices and a splash of cranberry. Tastes the same as above and 'tis the season.... enjoy the lights on the trees, not in your rear view mirror.
8. Don't beat yourself up. It's easy to mess up when faced with tables full of food and drinks flowing like water. If you have a bad night, don't toss the whole month down the drain. Get up bright and early, get your workout in and try to do better next time.

Here's to great friends, good times and healthy holidays!

Wednesday, December 5, 2012


...change over time don't they? Both the daydreams we create in our minds and also the ones that creep into our subconscious as we drift off to sleep. It seems the outside world has more to do with them than we might think.

When I was younger and an athlete, all I could dream about was being the best. It's all I worked for and all I thought about. I surrounded myself with people who could make it happen and every night competition seemed to seep into my sleep.

I don't recall having many sleeping dreams as a teenager.... I worked too much and played too hard- once my head hit the pillow, my brain must have needed to shut down and take a break from me!!
I did however have daydreams about my future and how certain people would play a part in my life.

Once I became a young mother, all of my dreams, sleeping and otherwise, were focused on the health and well being of the boys. I remember watching them play and wondering who they would become.
I remember waking up in the middle of the night, from vivid dreams of the boys, in panic....why haven't they woken up?  why are they awake?  why didn't I hear them come home?

Eventually, I reached the dangerous "all about me stage of my life". I'm sure many of you can relate...
it's that time when you decide, I'm tired of being fat and tired and responsible for everyone and everything in my life. My daydreams turned to making myself healthy and beautiful (and sometimes to finding someone to kidnap me and take me to a magic kingdom where I wouldn't have to work or think if I didn't want to!!). My night dreams disappeared again, because I was running at 100 mph and trying to get in all the life I had missed for so many years.

So that brings me to now... I've been worried over the last few months about Goals. Don't misunderstand, everything is fine at the studio, but I always worry about being enough in an saturated industry. I've met with some of my coaches and instructors to brainstorm ways to be even better than we already are.... my daydreams are filled with possibilities and my sleep is filled with "what ifs"

Yesterday, however,  was a great day. I woke up early and felt well rested. I taught a kickboxing class the night before, in my dreams (scary huh?) and one of the sets stuck in my head- it worked like a charm. My 4:55am class was awesome. The room was full and they stepped up and worked out hard like they always do! I came home after class to eat and get some work done. When I was on Facebook posting some pictures from our Holiday 5K a friend, who is a Goals member, popped into my chat with a link about a young girl who had lost an incredible amount of weight. The story was amazing and reinforced my belief that we need more programs for kids and families who struggle with exercise and healthy eating. Suddenly my brain darted off in a different direction. My day was filled with ideas and planning. I got to workout with a new member- a fit teenager, who ROCKED the bag!! As I showed her each new punch, I thought about how awesome it would be to have more teens and families with smaller kiddos at Goals. Dinner prep involved dreams of GIM family potlucks and my sleep involved an indoor game of Hoover Ball in the kickboxing studio.

Today will be incredibly busy. I have several meetings to attend. I get to tour the new high school with my fellow school board members and the builders and I get to teach a couple of classes. I'll wrap up the night meeting with State Legislators about educational priorities before they go into session.
If you see me today and I look distracted, don't worry... in the midst of my busy day,  it's just the dream wheels turning

Monday, December 3, 2012

Out the window.....

I woke up bright and early this morning and sat down to write. Midway through my post, I started to feel crummy, so I got some tea. Didn't work the way I planned.... By 8:00 I was pretty green.
I taught at 8:45 but it wasn't anything amazing- thankfully I had a room full of experts and another instructor there working out, who offered to wrap things up when I finally threw in the towel.
I had to go back at noon, but I'd had a bit of a nap by then and felt a little better.
Another nap, and some toast, and I'm doing ok.
So my meal plan wasn't anything worth posting today and my exercise was minimal, but I got some good sleep!
I also got to watch a little afternoon TV. I try hard to avoid the television, because it's either a brain drain that sucks away precious time or it's negative and scary. Today, it was both. One of my friends, who is a long time member, texted mid-afternoon to see if I was watching a popular talk show.  They were talking about food. I clicked on only to listen to the next greatest thing in the diet world- another," __________ is killing us" diet! I couldn't even watch until commercial. "One size fits all, take something out of your diet" diets make me crazy!!!
I believe that highly processed foods are bad for everyone. I think that artificial sugars are bad for everyone. I agree that fresh fruits and vegetables and clean grains, healthy fats and lean proteins are good for everyone. I believe that food can heal you in many circumstances and I also believe that certain foods make some people sick. But each one of us is unique- each one of us has to figure out what works for us.
I've recently pulled dairy out of my diet because I've had some poor reactions. I thought I'd test the waters for a week or two without any yogurt, milk or cottage cheese. I am eating good sources of calcium and soaking up some Vitamin D in the great outdoors to make up for it until I re-introduce. I'm not ready to walk away from some great protein sources until I know for sure that they are the problem and honestly I love it soooooo much I'm hoping my hypothesis is wrong!
I know people who have trouble with eggs and others who have trouble with wheat. At Goals, we find ways to work around food intolerance so members can still get the nutrients they need to build muscle and burn fat. No cookie cutter plans around here!!
Ultimately we need to sleep well, move often, drink plenty of water and eat the foods that allow us to thrive.
Try something new, enjoy it if it supplements your life and be willing to throw it out the window if it doesn't work for you.
Let's get back at it tomorrow........... sleep tight.

Old habits....

...die hard, don't they?
Over the last 7 weeks I've struggled to establish some habits in my life.
Habits I hoped to make a permanent part of my day (in no particular order of importance)...
~ Sleep in
~ Exercise Daily
~ Drink more water
~ Organize my home and office
~ Journal Daily
~ Read
~ Establish a regular bedtime
Great goals, right? The progress report follows.....
~  I still wake up at 4:09am EVERY day.
~ If you count teaching class, then yes.
~ YES! I've learned that I can avoid my coffee cravings by drinking warm water throughout the day. I'm actually enjoying this (but I still have a daily glass of wine)
~ Fail.... I've rearranged my schedule so I have office hours and still struggle to keep up with paperwork. I find it's created time for cleaning and MORE meetings, but has had little impact on my organization.
~ Blogging was my tool initially and I thought it was going well. But then I allowed myself to worry about being "good enough" to publish it daily. I missed one day, then 2 and then another and it seemed that the late night "mind-writing" disappeared. I tried to keep a journal at home where I could get things down on paper first..... that lasted about 3 minutes until I fell asleep with a pen in my hand
~ Occasionally. I'm a power reader. If I open the book today, I'll finish by tomorrow, which doesn't lend itself to sleep or enjoyment most of the time.
~ Bedtime is better, but as with everything else, if something better comes along, my schedule doesn't matter.

So as I laid in bed, wide awake at 4:09 this morning, contemplating life, I was thinking about the habits I have successfully walked away from.....

I quit smoking in March, 2007. I started smoking when I was young. STUPID! I quit a couple dozen times over the 20 years that I smoked, twice for over 2 years (once for each baby). But, it wasn't until I was faced with a 9 hour plane ride with 20 of my son's classmates, that I decided I was done for good. Commit lozenges, a good case of jet lag and fear of discovery was all it took for me to give it up for good.

I've quit eating processed foods. My shopping cart used to be full of "just add water and a half a stick of butter" products. Creamy, tasty and easy, right? Fortified with essential vitamins and minerals, right? Good for my family, right? Even after I started down my weight loss path, I'd buy an occasional box or bag to make dinner easier. Not any more...if it gets sauced or spiced in my house, it comes from the fridge or corner spice rack. And convenient means reheating something that was cooked the day before.

I have successfully broken habits that are bad for me, so why can't I permanently create habits that are good for me? Obviously it falls into the all or nothing category. I have discovered that when it comes to permanent change I have to do more than just want it and plan it, I have to DO IT (Like the water thing).
So, instead of trying to revamp my entire life and reaching this point of re-evaluation every 9 weeks, I'm going to focus on the most important ones today and tomorrow and the next day until they become who I am again......
~ Exercise. I will move every day, in some way, starting today. 10,000 steps is the minimum but certainly not the ideal and sweat is required for it to be called exercise!!
~ Journal. When I take the time to write down my food and my thoughts, I am infinitely more successful. I will be writing here every day for a while. You'll get my food, my exercise and my thoughts all in the same place. Accountability, right?

As soon as these two fit into my life, I'll go back and get some more.....

Wednesday, November 14, 2012


I'm a facebook fan.
I love "watching" the activity in my friends lives and I love the opportunity to
connect with like minded people through different business and blog pages.
There is a page I like a lot because the people writing and researching the posts think
like I do.... They are matter-of-fact, scientifically based, no BS kinds of people. The page is Metabolic Effect and a recent post caught my eye and I "clicked to read more".....

"If you don't get results following a "program" whose fault do you think that is? Is it the fault of the program or is it your issue? The answer to this question tells you almost everything you need to know about yourself and the chances of success at body change....." ~ME

Initially, it irritated me. Why would someone say that to a client? Why would you encourage them to move on???
I spend hours every week helping people change not only their bodies but also the way they live. I know that anyone can  lose weight, become more physically fit and improve their overall health if they are willing to exercise and eat healthy. I also spend hours wondering how many people will stay committed to the Goals program and how many will sign up for the next 9 week Challenge. I meet with Mardi and Sandy and some of my coaches to talk about ways we can be "more".
But as I re-read the ME post a few things became clearer to me...
I know...

~ It's simply not possible to begin an exercise/eat clean program and not lose weight
~ It is possible for ANYONE to participate in the programs we offer at GIM
~ It has to "fit" in your life
~ You have to be ready to change

I also know....

that includes me.

I jumped on the Challenge bandwagon with the rest of the group 4 weeks ago. While I was away on a mini vacation this weekend, my fellow challengers went through mid-point testing. They "checked in" with the scale and body comp machine and they timed their push-ups and sit-ups. Several had some great results! Some had decent results and some are kind of where they started.

Where am I?? In the middle group. I'm down 10 pounds from my start, but I know it could be more.
I know better than to blame the program, but like so many others I continue to fall into an "all-or-nothing" rut. Week one, I worked out 7 times and walked- and hurt my back. So, week 2, I took it easy and week 3 easier and week 4 went on vacation........
I've eaten as I always do (clean) but, without the discipline of workouts and a "wine free social calendar", I haven't had the results I'd like.

So.... do I change my goals? Do I make a stupid and drastic move & cut nutrient groups out of my diet? Do I go crazy on a treadmill?


Back to the basics for me. Today is my Monday. All day long.... and so is tomorrow and the day after that....

"Not getting results? Then change. Confused? Then figure it out. Don't blame the program, blame yourself. If you are blindly following a program without adjusting to your needs along the way, then it's not the program's fault, it's your own. Go ahead and follow another program if you wish, but chances are until you learn this lesson it too will fail you." ~ME

I've written my grocery list, planned meals in my head and my workouts on my calendar.
So, how is this different than it was before? How do I know it will work this time??
I put a backup plan in place in case I decide to sleep in or a meeting runs longer than it should.....
I have two workouts scheduled- EVERY DAY
I want this, I need this.....

Today is my Monday, how about you?

Sunday, November 4, 2012


I love working in the health and fitness industry.

All kinds of people walk through the doors at Goals in Motion. We have people who have never worked out, people seeking cross training, people who are overweight or underweight, and people who don’t know where to start…….

I love that anyone can benefit from exercise and healthy eating and I love it even more when people catch the bug and become health addicts! It’s our goals to help people make long lasting lifestyle changes.

Yesterday I experienced a whole new kind of health addiction. I attended the USA Super Pro Qualifier and Bluffs Classic Body Natural Bodybuilding Show to watch my friend Kylee compete in her first figure competition.

Kylee joined Goals in Motion midway through her senior year at Iowa State. She works for my good friend Anne who owns Dogtown University in Ames. Kylee was a design student who spent some time in the gym, but had really abandoned cardio since she left high school sports. Ky was unsure of her career path and was considering the fitness industry. Anne convinced her to come to Goals to get a taste of group fitness.
Kylee Initial Picture

Kylee End of 9 Week Challenge
Kylee was on my team. From day one I knew she’d do well. I’ve been teaching a long time and I know the “give-up look”…she had it more than once that day but she refused to quit. She pushed through kickboxing and resistance classes day after day until it became a way of life. She quickly became hooked on the Goals way, eating right, working hard and making friends. She is perhaps the most disciplined eater I’ve ever coached. She had some great changes during her nine weeks and shortly after joined my team of instructors.

Kylee was bitten by the body building bug a while back ~ she’s been a fan of several professionals for a long time. Shortly after her challenge, she started sending me training videos from figure competitors such as Dana Linn Bailey, Nicole Wilkins and Erin Stern. I could see the hunger in her eyes and hear the excitement in her voice…. She was ready to take the next step in her fitness journey.

I didn’t know anything about training bodybuilders and knew at one point I’d have to let her go to another coach, but I was determined to help as long as I could. If anything, I could push hard enough for her to figure out if this is what she really wanted. The next few months were crazy. We read everything we could on nutrition and workouts. She spent more time in a traditional gym, lifting to enhance her Goals workouts.  She made some great progress.

In May the unthinkable happened~ Kylee was in a horrible motorcycle accident. She was weeks from her first planned show. Her bike was destroyed and her body was bruised but her spirit as never broken. It took several strong willed men and women to hold her down long enough to let her body heal. One of the hardest days in my coaching career came at that moment when we decided she couldn’t compete in the show she had trained so hard for.

Kylee April 2012
Over time, she fought through the aches and pains and made her way back to the gym. She set her sights on a new show in November. She went back to the original workouts and meal plans for a while, but eventually it became obvious that I couldn’t help her. I know how to teach people to eat healthy and reshape their body through fat loss and muscle gains, but I have little knowledge of how to sculpt a body the way she wanted to be sculpted.

She sought out the wisdom of those who had competed before and spent less time with us at Goals and more time in the gym, lifting heavy and perfecting her craft. She teaches two classes a week and still popped in for occasional cardio. Her smile and her excitement is captivating. Each time she left the studio she had a new fan!

I’m not sure of all of the details of her transformation. I had a hard time watching her dive into a sport that scares me. I have a great appreciation for beautiful, healthy bodies and I’ll believe until the day I die that bodybuilders could create themselves without omitting nutrients, if the industry encouraged it. I don’t feel comfortable with the rapid change in weight and body fat. I couldn’t bring myself to hear about the deprivation or the countless hours in the gym. I live in a world of long term life style changes. I’ve seen too many people deprive themselves for a short time to reach a desired outcome and then realize they are miserable. And ultimately, it came down to the fact that I love her like a daughter and I worry about her long term health. But, like my own children, I had to come to terms that she has to follow the path that makes her happy. And like my own children, she set out to prove me wrong…. She can be strong and healthy and achieve a goal that is important to her. I found myself watching from the outside and admiring the work she was willing to do.

So….. that’s the history.

Kylee November 2012
Today, I’m pleased to share that she successfully completed her first show last night and I was there to watch. She competed in four events and placed in 3~ winning the novice division and taking 5th in open figure and beginning figure. I found myself analyzing the competitors’ walks and critiquing their bodies. Then she walked on stage…. She was beaming, she was beautiful. She was mistake free- working the floor like she was meant to be there. I had little to do with her reaching this goal, but I am pleased to say I was there when she caught the bug…..
1st Place Novice Figure

Tonight we will be celebrating the end of another challenge at Goals in Motion. The men and women I’ve worked with have been inspiring. Just like Kylee, many of them have been bitten…. they have decided to continue with maintenance at Goals. They have decided to keep fitness in their lives. How far they will go is yet to be seen but I’m excited to be a part of it.


Thursday, November 1, 2012

Food trials.....

I love food.....which means I love this time of year.....
The house frequently full of delicious smells wafting from the oven or crock pot.
My mom is a good cook and taught me the basics a long time ago. The struggle for me over the last 5 years has been how to maintain the flavor of the things I love with less of the "bad stuff". In an attempt to please the troops, I've learned to sear and braise and roast differently than I was taught. I've learned which herbs replicate the flavors of the sodium-heavy seasoning packets I used to use. I make my own pasta sauces and treats are made from scratch, rather than boxes. I always cook extra to get us through the week.
Sounds great right? Right....
Apparently not to everyone in my house.
This week has been really busy and I planned for it on Sunday. I have all of the typical pre-cooked staples in the fridge, so I can whip up dinner in 10-15 minutes.
This is what I came up with on Monday. Started with fresh onion, pepper and mushrooms...added frozen broccoli and finally leftover pork loin.

Tuesday, when I walked in after being beaten up by Kate at kickboxing, the last thing I wanted to do was cook! Jeff took over. He poured me a glass of wine (oh, no. He's trying to soften me up....), looked in the fridge for a minute or two, surveyed his options and quietly closed the door. He headed out to the garage, where the chest freezer lives. Honestly, I thought he was going to come back with one of the frozen pizzas he and Sam "hide" out there for emergencies. But he walked back in with a big old sirloin. I sat at the counter working and trying not to advise..... those of you who know me, know that's no easy feat, especially in the kitchen. He cut up onions and garlic and then went for the potatoes.... Yep, this is where I screwed up.
"I'm not eating those, you know..."
"yes, I know- but I don't really care. You cook what you like, I'm going to do the same...."
I could end this entry right here, because I think we all know how it went. Dinner was finished in silence. I'm sure he cooked thinking I was ungrateful and I'm positive he knew what I was thinking....

And so.... I'll move to last night. I pulled in to the driveway and he was already home!! I opened the door and guess what??? I smell onions and garlic. My heart sunk... He's cooking again.

I know, I know..... Most of you are now thinking I'm terrible! I should be happy he wants to cook! It's just that I have these goals, you know?? I have weight to lose and a dress to wear and I can't do it the way he cooks! Jeff is a good cook, but likes eggs, and oil and butter and bacon and bread. Yes bread! Most things he cooks end up in the form of a toasted sandwich. Delicious, but soooooooo bad.

Last night he made omelets and fried potatoes. I had left over chicken and homemade mushroom soup. Sam ate everything!!

So, how does a food lover, with health and fitness goals, live peacefully in a house with those who love the "old way"? 
I've been thinking about it all night..... I'm going to add to the Sunday cooking list. I'll roast potatoes and onions and garlic for them. Maybe make a meatloaf and lasagna. They'll like it, it will be ready to reheat, so we can all eat at the same time.

I'm going to make it more about the company rather than the food we're eating.....
I'll let you know how it goes.....

I'd love to hear your ideas!

Monday, October 29, 2012

Do not disturb.......

I need a do not disturb sign for my brain....

Ugh! It was a long week.
I only lost 1 pound this week and it's my fault.....
No guessing at the causes~ I ate clean, but my back hurt all week so I backed off the intensity of my workouts and Jeff and I had too many "get caught up" conversations, that included some really nice wine, while Sam was out of town.
Proof positive that food alone will not fix me any more than exercise alone will fix me!!

On top of all of that, suddenly I CAN"T SLEEP!
I can always sleep! Always!
But for the last 4 nights, my internal clock has decided 2:15 is my time to wake up. Seriously? I'm a woman who has woken up (without an alarm clock) at 4:10 for the last 5 years.
Is it a sign?
Is my subconscious trying to tell me that I need an earlier class?
24 hour Goals in Motion??

So, what in the world do people do when they can't sleep??
I don't watch TV- it bums me out
I'd love to read- It's cold now & I don't want to get out of bed and I don't want to bother Jeff
I could write- See above

So, I lay there, in the dark.... writing in my head (be glad I don't turn on the light and actually write that stuff down) and thinking about the boys and marriage and money and the business.
Last night I was thinking about how busy we've all become and how most of us don't take the time to really talk or play games or write letters.
I got a handwritten card in the mail last week! It was soooooo nice!!
And just today, I had someone email to ask if they could come in and talk to me about Goals. We had a really nice conversation- so much better than we could have managed via email.

I've decided that maybe my problem is that my brain is busy.... too busy. Frequently, I'm on the computer long after the others have gone to bed and I'm working until I start to nod off.

So, in keeping with my 2 week tradition of trying something new each week (1-blogging, 2-"me time"), I've decided to plan bedtime. Yes, I'm planning bedtime!! I kind of feel like a kid!!!
And, because I can't seem to choose what to file away in my brain each night, I'm going to give myself time away from my "busy-ness" before bed. Tonight bedtime is scheduled for 11... Maybe I'll see if the guys want to play a game of cards or I'll start the book that's been gathering dust next to my bed......

Lights out.....

Saturday, October 27, 2012

Coming home.....

I worked out in Urbandale on Thursday with my friend Brandy. She's moving in November and
will be transferring her Goals Membership down there. I thought it would be good to go down with her and introduce her to everyone I know.
Traffic was terrible because of the rain and as usual I was on "Kim Time"! I walked in the door just 10 minutes before class and Brandy was there getting ready. She'd already met Toni and as I started wrapping up, my friend Mary came bopping around the corner!
"Hey!!! What a nice surprise!!" And instantly it felt like home...
We went in to the studio and pulled out a bag and continued to wrap up while talking about Brandy's schedule and where she was moving.
Music started, filling the room with a pulse I can't quite achieve in my studio and Toni started pushing. Soon after we started warm up, Mardi and Sandy arrived ~ they run on the same clock I do :)
I quickly introduced Brandy and we turned our attention to class.
We all worked out hard, cheering, pushing and responding to Toni's commands. Random high-fives and competitive hi-knees everywhere you turned! It was a blast! It's been a long time since I'd been there for a class.
I started my Goals in Motion challenge in August of 2009, in Johnston. I drove every morning from Ames and worked out at 5:15am. That location is closer to home and the class time got me back in time to get Sam ready for school and to get to work. Once I completed my challenge, I knew that I wanted my own studio. I quit my job and started training with Mardi and Sandy. My friends Angela, Buffy and Sheri travelled with me for the next 9 weeks as they challenged and learned more about the program. After the first of the year I moved to Urbandale 9:15 class to complete my training. I met more amazing people. I had coached and taught at another gym, but this was completely different. Step by step I learned the "Goals way"~ always supported by men and women who attended class with me.
Back in Ames I was working non stop to get the studio ready. Painting the walls, putting mats on the floor and shelving together. My "break" was drive time, my fun was workout and my family expanded to include the men and women at GIM in Des Moines.
My first challenge in Ames started in February of 2010. I had been teaching some introductory classes for a month and had my team in place. I was fortunate to have an amazing group of friends join me as I opened my doors to the public for the first time. Ames friends and Des Moines friends alike, they were all there at the front of the room, telling their stories and establishing the difference between us and the others. Goals in Motion is different because of the relationships we build and the friendships that develop. We don't just workout together, we learn about one another... We become family.
And now Goals in Motion Ames is more than 2 years old. I have my own studio and my own team. We established traditions and our own special feel. I hope that as people come and go and eventually return to visit they feel the way I did on Thursday.

I hope it always feels like home.....

Wednesday, October 24, 2012

It's OK to be selfish.....

.....because, when you don't take time for yourself, you wrong everyone in your path."
Wise words from a wise man....
My friend Trent and I were chatting last night on Facebook. I was just sitting down to dinner at 10pm, due to a late school board meeting and he was still patiently waiting for a city council meeting to finish. Elected official and newsman extraordinaire spending a little time talking about life.
Trent is a new coach for me and he is working with a great young man. He was filling me in on his progress.
As  the conversation progressed we exchanged questions about work and our lack of time to do the things we really love to do.

 "I would work out, read more, pray... if I could only find the time..."

     "I would get a massage.... read a book ...journal"

I shared that that was why I had decided to blog. I've wanted to journal for a long time but like most things in my life, it gets pushed aside when I get too busy

I'm finding it (blogging) pleasant when I'm motivated and maddening when I don't have something burning to talk about. In one short week I have become dependent on it as a way to let go and complete my day. I always put my thoughts down before I go to bed...frequently, I am tired, so I wait until I am thinking clearly the next day to polish and post.

"We all have the same 24 hours everyone else does....."

How does a person find balance and how do we nurture ourselves in the midst of a life moving at 100 miles per hour?
I discovered a few years ago that I was a better wife, mother and friend when I work out. I'm also a nicer person when I eat right and I'm at an "I feel good about myself" weight. I'm more thoughtful when I take time to read or to pray. So if I know these things, why do I allow exercise, healthy eating, reading and praying to be pushed aside??

I'm feeling like I've been caught up in a tornado and all of my responsibilities are spiraling around me. It's kind of overwhelming,  so today I picked up my planner and I crossed out ME time. My workouts are written in right next to my meetings and I've given myself 5 hours every Thursday to do what I'd like to do. I might read, sleep, get a manicure or go for a walk, who knows.... I might write.
I'm kind of excited!

But, remember.... it's my time~ so don't call !!

I'll let you know how it goes!

  • Tuesday, October 23, 2012

    Thankful for the wisdom of those who have traveled this road before me.....

    I am a thankful person by nature- a glass half full kind of girl, if you will. And for some reason there have been several situations in the last few days that have made me think about those who have paved the way for me to be successful and to live a better life.

    Posts like this have to start with your parents, you know....good or bad...where would you be without them?
    I was blessed to be born to an amazing woman. She is silently strong and care-taking to a fault. She has taught me to be loving and accepting. My children have experienced me, as a mother, as I tried to glorify her. I ALWAYS knew I was loved, even when I messed up (Once or twice, right mom??) and I always tried to be fair. Donna continues to be that woman today- strong and graceful- loved by everyone she meets.
    I have two dads. One who is responsible for my existence and one who is responsible for the woman I have become.
    Garry, my first dad gave me my eyes, my quick temper and my ability to trust my gut. He could read people like no other. We had a falling out of sorts 15 years ago and we hadn't spoken much, but I still felt his influence as I made choices in my life. I lost him earlier this year.... hopefully he is watching over me and be proud of the way I choose my friends and trust my heart.
    Ron, is the man who welcomed me into his life when I was a snotty know-it-all teenager. I was ALL over the place~ confused about who I was and who I thought I wanted to be. He allowed my mom to hold him back when I'm sure all he wanted to do was throw me out of the house. Then and now, he loves me unconditionally, as though I was his own. He is the one most responsible for my glass half full frame of mind.... he finds the good in everyone he meets.

    So where does a person go from there? Who has made an impact and who has sculpted you into the person you have become?

    I've had coaches who have lifted me up and made me a feel like a champion. Friends who have comforted me and advised me wisely. Lovers who have made me feel beautiful. Mentors who have helped me follow my dreams.......

    ...I have my husband, Jeff, who pushes me to be better every day. Through his love, he has made me a strong business person and a clearer, stronger woman.

    ... I have my children. Both boys would tell you they are stronger, better and infinitely wiser than I am!! They would share that I USED to be the tickle champion, but now I don't have a chance. They would tell you I USED to be the homework whiz, but now I don't even know what the rational purpose of  (x+y/z)*2=5 is. And hopefully they would tell you that once upon a time I was the best mommy they could ask for. I always wonder if I gave them enough and my question is always answered with a "pick-me-up, squeeze me hard" hug I get at the end of Sam's day or every time Zach comes home. Zach has become a good man and Sam is following in his footsteps. They have made me a better woman...made me look at life in a different light and they have given me every reason to believe in tomorrow.

    So, why share all of this with you?
    I've told you about some of the amazing people in my life, because I think it's important to know that when I touch you, when I care for you and when I truly make you part of my world, it's because someone else paved the way. I am the woman I am because of so many influences. Mom made me a listener, the kids made me believe and you.... you made me realize how much goodness there is in the world. You made me realize that I can make a difference. I can make someone feel strong and beautiful and hopefully, someday I can give someone the same opportunities that have been given to me.

    Go out and be thankful.....

    Monday, October 22, 2012

    and here we are again............. friend Monday. It's kind of cool how everything starts fresh again every Monday.
    I answered journals throughout the day yesterday and I have to say I'm pretty happy. Weddings, marathons and trips back home happened and for the most part everyone held it together!! My own weekend was pretty good~ a couple glasses of wine and an extra surprise latte, but otherwise on track.
    There were certainly success stories, but the reoccurring theme throughout the journals was "I'll do better next week". Why is it we always wait to start over. Why can't we simply acknowledge a goof and start over right now? I hear it all the time- heck I say it! I'll start over tomorrow, Monday, next month...... What in the world is wrong with right now?? Whether it's a treat or a cheat or an oops or an all out massacre, I'd encourage you to start over again, right away. Not only will your body thank you for following a sugar-splurge with some decent protein, your conscious will thank you for not blowing another day.

    Weekends are hard because there is no true schedule and if you're like I am, you're trying to fit as much as you can in to two short days. Cooking is done, laundry washed and folded and I'm ready to hit it hard again in this morning. Yes.... I too fall into the Monday trap. But for me, it's really not about restarting, it's more about hope~ as in I hope for once this week will go as planned!!

    This week is a busy one for me. Fortunately, Jeff has night time work plans and Sam will be heading to Indiana for an FFA convention.
    Weeks like this, although busy, can be easy!! I'll have soup and salads most meals, roasted meats and veggies or fruit for snacks and oatmeal for breakfast. The guys won't be around so I don't have to worry about mixing it up in the kitchen! They don't like leftovers and I could eat the same thing most days. I cooked yesterday afternoon so technically, I'm done for the week!!

    Despite my schedule, I'm counting on a good weight loss week! I lost 4 last week. I'm pretty happy because my goal is 2-3. Most people lose a little extra in their initial weeks of the challenge for several reasons: 1- we plan our food 2- we workout a little more consistently 3- we drink water 4- we shove our bad habits in the closet. I know this, but I'm still happy! I feel better too. There's nothing better than Day 4 or 5 of exercise re-commitment, when the sore eases a little and you know you're body's along for the ride!!
    I was pleasantly surprised to find out that I have a warm vacation in my future, so I'm going to focus even harder next week. I'd love to see another 4 worked off by next Saturday! I have my workouts planned. I'm going to email my coach as soon as I post this and I'm going to get my beauty sleep all week. I'm making a promise to myself to get in 20K steps each day and workout at least 5 times (one of them Zumba~ I'm sure I'll have something to say about that one!!).

    Monday's here again....what will you do about it?


    Sunday, October 21, 2012

    On my high horse.........


    I spend most Sunday mornings right here at my computer. I wake up at my normal weekday time, make coffee and sit down to write to the challengers in the Goals in Motion program. It's my time in a quiet house to reflect on things that I've read, recipes I'd like to try and my own health and fitness journey.
    Every once in a while I'll get a question from someone that ignites me! I'll jump on my high horse and fire out an email blasting the things I dislike most!

    The most recent "stir me up" question was:

    "How do you feel about fat burners and pre-workout drinks to help me get to my goal faster?"

    AAAAUGH!!! was what I wanted to say, instead I replied "I don't like them."

    That was nice, right? And I continued...

    "I've learned over the last few years how well my body responds to the right food at the right time. Carbohydrates when I need fuel, protein when I need to recover and fat when I need to feel full.
    My typical day looks like this.....
    30 minutes after waking- Pre-workout~ 1/3 cup Kashi go-lean, 2 oz. 2% milk and 1 banana. I cup hot green tea
    ASAP after class- Breakfast~ 1 egg, 3 whites, 1 TBS. sharp cheddar, sandwich thin & 1/2 cup fruit OR
    1/2 cup cooked oatmeal, 1/4 cup cooked quinoa, scoop vanilla protein powder and 1/2 cup blueberries. Sometimes coffee
    Snack~ 1/2 cup 0% plain Greek yogurt, 1 TBS. 4% fruited yogurt called Noosa (I don't do artificial sweeteners and this is low in sugar. It also has an amazing silky texture that enhances the Greek. We've converted several people from candy-shop yogurts to Greek with just a Tablespoon!!) and 1/2 cup assorted berries
    Lunch~ 2 cups veggies stir fried in 1 TBS. olive oil with 1/2 cup cooked grains and 4 oz. leftover lean meat
    Snack~ 3/4 cup low-fat cottage cheese, 1+ cups raw veggies (carrots, pea pods, peppers, green beans)
    Dinner~ Lean protein and veggies in some form or another (Fajitas with out a shell, taco salads without chips, soups, stir fry, or simply roasted or grilled meats and veggies) and a healthy fat to keep me full longer (diced avocado, cashews in the stir fry, etc.)
    I'd encourage you to try eating similarly and see how fast you progress towards your goals...."

    The reply came back faster than I could get up and fill my glass with water.

    "I don't have time to work at it that hard and I really perform better with these products."

    AAAAAAUUUUUUGGGHHHHHHHH!!!!!!! Can I jump through the computer, please??
    I jumped back up on my trusty stallion, took a calming breath and composed another response:

    "It's true that it takes a little more time when you first begin, but it really does become an easy, sustainable way of life. Every time I cook, I cook extra and I rely on my crockpot a lot! I always have something cooked or cut up and ready to go. There are times when my snack is simply a piece of chicken breast and an apple. It doesn't have to be hard and it doesn't always require a fork!!

    As far as the supplements go, I think you should give my way a try. You have to remember some of the best athletes in history performed before the creation of shake-it-up & swallow-it-down concoctions. Use fruit and green tea in place of pre-workouts. Use hard work and good food in place of fat burners. This way is safe, this way makes sense and this way can work for the rest of your life."

    Ok, so now you're all thinking I'm not very nice and I don't appreciate the questions. NOT TRUE!!!
    I love the questions. My problem is with the quick fix society that we live in. Take a pill, shake up a powder, I even saw 'get healthy without getting up off the couch'!! Really!!!
    Before I started eating right and exercising I tried everything. I cut out carbs. I cut out fat. I took magic potions and fat burning pills. I even ate cabbage soup every meal for a week.
    And did I lose weight? Yep every time. Did I keep it off? Not once. And I was crabby and tired and unable to keep up with the day to day activities in my life.
    Who needs that?
    Work hard, eat clean. Fuel the fire when it needs to burn and nourish it when you're done.
    Simple. Effective. Life long.

    Next question?? My horse is ready!!



    Friday, October 19, 2012

    Call me crazy.....

    ......but yesterday I realized I love to workout!!

    I know that shouldn't seem like a shock.... after all, I run a fitness studio. I really thought I'd lost my love for exercise, but thankfully I'm pretty sure I was wrong.

    I started out life loving it~ I grew up in a time when we were forced to play outside or sit and watch bad soaps on TV after school. X-box and iPads didn't exist. Mom enrolled me in swim lessons and that grew into a 12 year love affair. I wanted nothing else! I practiced before and after school and traveled to swim meets every weekend. My friends were swimmers. My moms friends were swimmer's moms. My first boyfriend was a swimmer.
    But then tragedy struck.... I got burnt out. I realized all of the things I missed because I was always swimming. I wanted to be in choir and get a job and hang out with my friends on a Friday night. There were no long goodbyes....I walked away quickly, never looking back.

    I didn't exercise again until I was in my late 30's. But this time it wasn't for love, it was out of necessity. I hated myself. I hated the body that seemed to betray me every chance it could. I was out of breath, I was frequently sick and I was overweight. I felt ugly.
    How did I get there? Who knows.... I worked long hours and when I came home I sat. I had 2 beautiful babies and used the "this is the one time in your life it's ok to be big" excuse. I dieted and had no energy. blah, blah, blah......
    However, one day after a particularly miserable shopping experience, I decided I had to do something. I cried all the way home from the mall. When I got home I made a call. I signed up for an expensive class, knowing if I wasted the money and didn't follow through my husband would be mad at me. As soon as I hung up, I drove down and paid for it. There! Done! Now I would exercise!

    Day 1 sucked, but hey. my most recent day 1 (Monday) did too! Day 2 was a little better~ at least I knew some people in the room. Day 3 I felt like I knew what I was doing and..... Day 4 I fell in love!!

    I continued working out and eventually realized I loved it so much that I wanted it to be my life. I quit my job, trained and opened my own studio! The busy-ness of it all wore on me over time and eventually I started making excuses. I slipped in to a period where, even though I loved my job and the people who came through the door, I wanted to be somewhere else during the hours I wasn't scheduled. I missed my family. I missed having free time! I was burnt out. Again, there were no long goodbyes...

    Which brings me to today.... or rather yesterday. Yesterday, I struggled. I wanted to listen to my body. I wanted to go home. And then I realized that it was just like before~ my body was trying to betray me. Sore arms, sore legs and crazy pain in my back. It's like it was saying "you're really done this time~ you're too old, give up". But I worked out.

    I didn't do it because I wanted to, I did it because I'd told you and every person at the studio and all of my friends that I was going to reach my goal weight by December 10. I can't do that if I don't move and I know myself well enough to know more than one unexcused day off spells disaster for me. I started slowly on the bag- Kaylen was a very patient partner :) and within about 20 minutes, my back loosened up and my body felt good.

    Tammy pushed.... the music blared.... the room was full of some of my favorite people and it happened.....I won the battle with my body and I beat down the words of self doubt in my head and.....

     I fell in love! 

    and it feels good :)

    Wednesday, October 17, 2012 I learned my lesson.

    I woke up this morning with back pain so amazing that I had to think to take a step.
    I know exactly when it happened- it was in the middle of my second kickboxing class and we were down on the floor doing rowboats. I felt the twinge on the way up and the pop on the way down. Of course at the time, I thought nothing of it, just another "thing" I was going to have to get used to.... I am getting older, right??

    Not so much.
    Ice, Advil and a day with no workout seems to have me headed in the right direction. I hate that my body doesn't want to keep up with my brain. It loosened up as I jogged a short way with a couple of challengers and it held up during my own testing  when I did sit-ups with the group.

    My testing is complete, except for the mile~ I'll take care of that tomorrow.

    My weight goal is 145 and it's certainly going to take some tightening up but it's doable.
    My body comp goal is to drop 5%.
    I reached 19.5", so that has plenty of room for improvement
    I managed 63 sit-ups in a minute- my goal is 80
    I modified my push ups because I'm still doing PT on my right hand, but I got through 73. Not sure what the goal is except to get my hand & wrist back in working condition so I can get back up on my toes.

    After make-up testing tonight, we sat in a big circle and talked about food.
    Eat clean...carbs and protein and good fats.
    Water, water, water!!
    If you have a habit, work out of it. A can of soda today, becomes a half next week and then becomes a special occasion thing. Same with pizza, lattes, pasta and chocolate.

    But what I tried to get across, to this challenge group, is that you have to live. You have to celebrate birthdays and anniversaries and perfect weeks!! Celebrate them with a treat (not a cheat and certainly not every day). Eat right all day/week long so you're not starving at any time. When you reach your treat time...plan for it and then ENJOY it.

    It's much easier to make long-lasting lifestyle changes if you commit to eat right, workout as hard as you can and treat once in a while!

    Heck who knows what will fall apart next?? I'm getting old, (not really but I'm sure it made someone feel good), so I have to take care of my body with good clean food, proper ratios and exercise. Lots of water and a treat now and then!!

    Put your eating house in order so if you have a day when your body fails you, you have backup plan in the fridge!

    Good night!

    Tuesday, October 16, 2012

    I could scratch your back ......

    ...if you could help me stand up....

    Yep, here we are. Day 2 of a 9 week challenge and I'm sore. Sore enough that I can't wrap my arms around my body far enough to scratch my own back!

    It was a good day! I taught a group of awesome people at 4:55 and then got my own workout in at 6. I stopped in at 8:45 to make sure everything was ok and ended up being sucked into my first back-to-back workout in a long time! Taught again at noon and had a blast!

    Then the pain settled in and yes, I'm sore.... my biceps and triceps are screaming at me and my lower back would like to find a new home. But I had a good time. It was the first time in forever that I wanted to workout- I mean REALLY workout. It didn't seem to matter that I'd already kickboxed, I felt like doing it again. I landed in the middle of some fun people in a class full of great people and it just worked.

    But now, at 10pm,  my (ultra young) 44 year old body is yelling at me and it's making me cranky. Is there any good reason why it doesn't get easier? Is there any good reason why I should EVER quit again? The answer to both is no. I'll trudge forward, dealing with the soreness until I reach my goal and figure out how to make it the lifestyle change life and how to make exercise fit every day,  because that is what we do, right?

    Here's to goals and what ever it takes to get there..... Hard workouts, good food and faith that I can acheive what I want..... oh, and don't forget friends to scratch your back.

    Monday, October 15, 2012


    I'm good at holding people accountable, but I'm an expert at living under the radar.
    Maybe I'm here, maybe not. Yep, you probably saw me but was I working or working out?

    I sent a copy of my food plan to my coaches and challengers yesterday so they would have a simple example. I like to make it easy, so why not share what works for me.
    I didn't think to take out my workouts and teaching schedule. I included them for Kaylen so she would know my day and be able to check up on me, but little did I know how many of you pay attention to the details..............

    I didn't sleep well last night. I had about 2 hours in me when the alarm went off and I knew better than to believe that I could function for the whole day on hopes and dreams (especially when I'm giving up my routine caffeine fix for 9 weeks), so I texted Kaylen and changed my plans to get my workout in this afternoon.

    I had no less than 10 people check in with me because I wasn't around when I was supposed to be and I had 6 more follow up this afternoon to make sure I made it to class at 4:30pm. 3 people check in on my food and 4 ask me if I had my plan ready for tomorrow...........
    Day 1 and 23 people keeping track of my goals...........
    How awesome is that??

    Sunday, October 14, 2012


    I'm so ready for tomorrow to arrive. I've had a good day today and taken care of all of my prep work, but there's just something about Monday, you know?
    My challengers have responded with some really great plans. I've submitted my food to Kaylen for the next 2 days and planned my workouts for the week.
    I'm ready. I'm really ready this time.
    The first time I "challenged" was with a different program. It was 2007 and  I was screaming towards my 40th birthday. I was a recent ex-smoker and heavy..... I hated who I had become. My challenge results were good, inches- not pounds and a good start towards cardio health.
    My next challenge was for a purpose. I had coached and taught for a couple of years and knew that I could make a difference in other people's lives. I heard about Goals in Motion and wanted one of my own. I had something to learn and something to prove. It was for me but it wasn't, you know??? It was for my long term well being but the focus was on a new career, not necessarily my life.
    So, here I am..... two and a half years into the most amazing ride. I've met fabulous people, found best friends and good health. I've also battled frustration as we've made changes at home and changes in my thinking. I've learned to see the world of fitness through many different lenses and I've watched people grow and blossom before my eyes more often than I've watched people throw their hands in the air and give up.
    I've also learned that I'm not a very good juggler!! I can be an amazing business woman or a great coach or a good friend or a wife/mother/housekeeper!!
    That brings me to today, or rather tomorrow. Yes, Monday. My Monday. The day that is the beginning of my time. Chicken, oatmeal, rice, sweet potatoes, plans, goals and dresses. Planners, schedules and notes...... All bought, prepped and ready to push me towards my goals.......
    Here we go.
    Bring on Monday

    Saturday, October 13, 2012

    I eat well.....

    ....90% of the time.

    It would be hard for you to have a munchie moment in my house.
    Cupboards are full of whole grains, beans and spices. You might find a cracker or two, but
    that’s about as bad as it gets. The fridge is full of eggs, meat and fresh fruit and veggies.

    So what my problem? I’m busy and the first thing to go is my workout.

    I know better, after all I spend my life coaching others.
    I’ve been lucky enough to watch some complete transformations. I’ve coached people
    through changes that have allowed them to get off medications, reverse disease and conquer bucket list activities!

    I know I can’t exercise my way out of a crappy diet, but I also know I can’t diet my way to a beautiful body.

    My answer? Goals in Motion 9 week Challenge. I know it works~ I completed my first challenge in December 2009 and I’ve led people through several more over the last 2.5 years.

    I stepped on the scale today, my food plan is in the works and my coach, Kaylen, has assured me she can be stern!

    The goal is to reach my long term weight goal of 145 by my 45th birthday in December.
    Starting tomorrow, I’ll share my food, my workouts, my successes and my frustrations.

    Here we go…….