Back on the Wagon...

For the last month I have been on a very serious fitness and wellbeing journey. I did not want it to be the same as anything I have done before.

I did not want to jump into a workout routine and force myself to perform. I really wanted this time to be more effortless. I wanted it to be more convenient.

With my middle child in prekindergarten from 9a.m. to 12p.m. Monday through Friday I am able to workout. My youngest child comes to the gym with me.

I do not workout at home because it is a distraction. I clean and cook and stare at the clock. However when I am at the gym all of my distractions are eliminated.

So, once I wake the kids, get them ready for school in the mornings my day begins.

I have everyone fed, clothed, and delivered to their respective schools on time and that allows me time to get to the gym.

I am very fortunate that I have friends that workout with me. It started out as a casual suggestion.
Someone said," Hey, we should all workout together."

I agreed and we started. I took time off from cardio and focused on weight training (lifting) instead. For the last month I have been improving in strength of mind and determination.

I never want to miss a workout!

My three week results were satisfactory. My measurements are as follows:

• waist starting: 46"   Waist ending: 43.5"
• hips: 50" hips          Hips ending: 48.5
• chest: 42                  Chest ending: 40"
• Right arm: 14          Right arm ending: 12.75
• Left Arm: 13           Left Arm ending: 12.75"
• Right Thigh: 30      Right Thigh ending: 30
• Left Thigh: 29       Left thigh ending: 29

And I lost 5 pounds total. I went from 225lbs to 220lbs.

I am pleased with my results because I did not have them a month ago. This week I am adding Cardio back into the fold. I did my first "two-a-day" last night. I slept like a sedated person last night. It felt so good to add cardio back in. I had more stamina and endurance. I completed the workout with a few rests between segments. I am proud of myself. I am however, very sleepy. 

So, while my son is asleep for nap I will attempt to nap also. 

Bloom where you are planted....

I am still on my fitness journey. It's a process. The mental struggle is the worst part for me. Any time I am challenged mentally or emotionally I want to eat.
I could be full and should something unfavorable happen I run to the fridge. So, my question to myself is... how do I break that habit.

The saying goes, You can't out run your fork. So, what do I do? Right now i am at a loss. I have no earthly idea what to do. I could try will power but being in a compromised emotional state the chance of that working is slim to none.

I could stand to eliminate some stress but... how.
As it stands I am under a great deal of stress and for whatever reason I add different kinds of stress to take my mind off other stressful things in my life. But never eliminate anything. This year I MUST learn to say no without explanation. Whether I truly have a "good" reason for not being able to do something or simply don't want to do it, I need to be able to feel free enough to make the decision.

I guess that's also part of my problem. I feel bound by a lot of things. But I also feel like it's necessary bondage. I mean, if I don't mother my children, who will? I'm sure there are plenty of moms in the world that would jump at the chance but I want to be a great mom to my own kids. A great wife to my own husband.

So, what do I change? What do I delegate and to whom? I don't have a bad life. Not by any stretch of the imagination. I just feel a little lost in it right now. Like there is a lot going on and nothing going on all at once and I am spinning around in circles but nothing is getting done. I run out of energy too fast or one project leads to several others and I just can't catch up.

One day, I would like to be all caught up on my housework. I want to know what that feels like. What's it like to have all the laundry done? No dishes in the sink? No filth to be found anywhere?

Fact of the matter is, I may not find out until my children are grown with kids of their own. hahahaha. And, you know what... that's perfectly alright.

Life isn't perfect. I'm not perfect. and that's ok.

to be continued..... I have to tell you all about the new business I started. I know. I know... more stress. But this is fun stress!

Enter the Dragon Lady...

You see that dragon?? Yeah, that's me today. I cleaned my kids' room and over the course of a few weeks have watched it become progressively worse. I mean it is a horrid mess. The clothes I washed and put in baskets to put away later found their way to the floor, there is trash of all kinds including food, and toys EVERYWHERE! So, I have decided I had enough. 

Yesterday I told my kids to go clean their room. They did a decent job. But it wasn't "MY" kind of clean. But it was clean enough for them to see the floor. Today, you can't even see the floor. What were they doing in there??? Only God knows. 

So today... I became the dragon lady. Originally I went into their room to find their karate belts because they have class today. In order to find them I had to start cleaning. I found them and became angry which lead to a decision... Today, they will clean this room. No television, no playing, no music, no nothing! And so it is. The Dragon Lady has awakened and she will not rest until that room is clean. Not kid clean... MOM CLEAN.  I don't care how long it takes them to clean it. The silence will continue until it is done. 

I know this is a fitness blog so let me explain why I am writing about this...

I have been feeling disorganized and overwhelmed for quite some time.  I felt like I couldn't keep up with the house work, cooking dinner, watching my children, preparing my toddler for preschool, potty training my son, keeping the dog walked, church obligations (which I enjoy), and my own health and wellness as well as my husbands. What a run-on sentence, right? Well that's how I felt. Like a run-on sentence. Out of place and out of sorts. 

I preached one thing and lived another entirely. So, I had to stop. I began with getting my workouts in consistently. Now, I am working on my eating habits and getting my home to reflect the woman I am and the family I have. We are not slobs. We are not spoiled brats incapable of keeping house. We are proud, clean, and courteous. And that's what my house needs to reflect. 

Besides, what good is it to reach bikini season, reveal my bikini, and still have a house in disorder? That doesn't match. So, I am cleaning all areas of my life not just my physical health and well being. Children are fully capable of cleaning up after themselves. It is not too much to ask that they play with their toys without destroying the room. So, the tide has turned here in my home. And I must say... I am loving it. 

I encourage you to examine your life. What areas need special attention? What are the underlying reasons for those things being out of sync with the way you want to be? How do you fix it? 

For me I was over weight, my house was a mess, and I had checked out of everything including being a parent. I felt terrible about the way I looked and that lead to depression and feeling like I didn't deserve the basic things in life: a clean home, clean car, organization, nice clothes, and mindful children. But thank God All Mighty for friends and family that wouldn't let me fall through the cracks. I know now that i had to do better by Starla and then take control of everything else systematically. And you can do the same! 

Until next time...

#StayFocused 

**************** COMING TO A LIVINGROOM NEAR YOU*****************

Help! I've fallen and I can't get up!!

So this week I simply didn't try. I have to be honest. Life didn't happen. To say that would be a cop out. I just didn't try. I thought about working out. But didn't. I didn't eat badly but I didn't drink much water either. Another weekend is upon us and I have not lost any weight. As a matter of fact I may have gained a quarter pound or so. I have to get back on track a.s.a.p. if I fully intend to wear a bikini this year with any confidence. I am dangerously close to reliving years past where I started but did not finish. So what will I do? The correct answer is get busy. Workout. Hit the gym. But the honest answer is: I don't know.
To be continued...

Believe half of what you see and none of what you hear.

"Believe half of what you see and none of what you hear," My great gramps and many others.

Yesterday was interesting. I had a small event happen and that rocked my emotions and it took a moment for me to recover. I'm not fully over it yet but I am so much better than I was.

I went on Instagram and noticed a woman liked my post and then started following me. Well, I'm a follow for follow kind of girl unless you're trying to spam me. So I went to her Instagram page and saw that she had recently been on the same journey I am. Or so she posted.

She had a link that directed me to her blog and upon reading her blog I found out that she took Forskolin, improved her eating habits, and worked out. These steps helped her lose 60 pounds in 10 weeks.  Or so she posted. I was skeptical because that is a ton of weight to lose per week consistently without hitting a plateau. But I googled the Forskolin and sure enough, it is supposed to help with fast fat loss. So I thought I would order the free trial. Why not, right? After all, I am human and this road is tough. I will take any healthy help I can get.

Upon returning to her blog today I discovered the same, exact, verbatim post but the supplement had been changed. Now she is promoting Pure Carallum Extract. Now I several red flags have been raised. Now I believe she is a liar. She says she was called cute names for fat kids as a youngster, she felt she wanted to lose weight and get the body she deserved, etc....etc... blah blah blah...

Now I am sitting at my computer like what a liar.

But this is the Internet so you really can't believe much of that you read. There are a few people that still believe in helping people. I am just using this as a means to share my experience with this weight loss journey. I say when you are reading blogs, surfing Instagram, or Facebook, or watching YouTube or Periscope.. do your due diligence. Research everything you are being told. Make sure you are not being lied to. Because apparently... people are not above it when it comes to taking your money.

Until Next Post...
#StayFocused

Sugar Addiction and the struggle within.

Hi! I'm Starla and I am addicted to sugar.  

Fortunately I am not diabetic. But I love all things sugary. I like bread, cookies, cake, butter cream frosting, pie, custard.. pudding... the list goes on. 

Here is my dilemma:

I want to be in a bikini this summer. I want to weigh 145lbs. I want to be able to run miles without stopping. When I close my eyes I picture myself running on a long scenic road enjoying the sun and cool (not cold) breeze. 

Sugar makes me ultra sluggish. I hate how I feel after I eat it. I feel guilty on top of being tired and lately a little nauseated. The nausea comes from the guilt I feel when I eat things that are antithetical to my goals. It literally makes me sick to know the right thing to do but do the wrong things anyway. I am trying, however, to steer clear of developing a negative relationship with any food item. I don't want to be so anti-sugar that I become radical and annoying. I also don't want to end up depriving myself so drastically that I binge. I have done that in the past. 

It is difficult for me. It is a constant mental battle because I have a husband who has a sweet tooth and 3 small children. Yesterday my husband asked me to make him some oatmeal cookies with craisins and raisins in them. I got the idea to make the kids some chocolate chip cookies also. So I made both. I ate 4 cookies and immediately felt gross. I wanted that sugar out of my body almost as soon as I put it in. 

I have quite a bit of work to do mentally and physically to get to my ultimate fitness goal. Last week I had made some really great progress. I would hate to sabatoge it all this week by eating the wrong foods, missing workouts, and just being lazy overall. 

Part of me wishes I could afford a personal trainer and nutritionist. But, I know noone can do this for me. I cannot delegate my health and wellness to anyone else. I have to focus, exercise discipline and maturity, and stick to the process even when I physically do not want to. 

I just want to encourage you, before you see a picture of  me in a bikini along side my before picture, to know and understand this journey is not without its hurdles. Sugar is my first hurdle. It seems like the biggest, longest, and hardest one to overcome. 

But with practice it can and will be overcome. I will be triumphant. I will be victorious! 

I must be. There is no room for failure this year. 

It's pretty early in my day. I have plenty of time to make up lastnight's workout and do tonight's as well. So, until next time... 

#StayFocused! 

YOU CAN DO ANYTHING! DON'T WORRY ABOUT THE DETAILS, JUST GET BUSY GOING IN THE DIRECTION OF YOUR GOAL. NEVER STOP. NEVER GIVE UP. NEVER QUIT! 

ORDER YOUR COPY TODAY!!!!!! 

What is T-25??

Honestly I could spend an entire post raving about how awesome T-25 is and how you should have it in your workout library at home and how it is the best workout for those of us who are pressed for time and just want to get in, get busy, and get done. But... this video will do a much better job so.. check it out!

Post workout! Woo hoo, right??

Have you ever worked out so hard and was so tired afterward that your shirt seemed too heavy to keep on?? Well that was me tonight. Tonight was a tow for one special. Two incredible workouts for one tired mama.
On the T25 Alpha schedule I had Lower Focus and Ab Intervals. Now, foolishly I did them in that order back to back. I made it to the 11 minute mark in Ab intervals and was spent. I am barely able to type this post but you all have to know that this journey is hard as heck for everybody. I want you to know before I reach my fitness goal and the world at large starts reading my posts and seeing my AFTER photos everywhere that I struggled for every drop of sweat and I was FAR from perfect.

While tossing my shirt wasn't nearly as exciting as Morrissey above, it sure felt good. I was super hot and it was just heavy. It had to go. My body is the island and the shirt was voted off. Ok, maybe that was a little corny. You will come to know I am a corny girl. Kind of nerdy in that respect.

After lower focus every-time I try to raise my calves, as this is how I sit in my chairs, my leg shakes. That is a sign of a very tired muscle.
Right now my forearms are tired. Why are my forearms tired?? It was lower focus... but it worked every single muscle in my body.

I'm not disappointed that I couldn't finish Ab Intervals. I will finish in due time. I am not working for perfection. I am working for sweat and progress. So, today I could only get to the 11 minute mark before calling it quits.  next time I will try to get below 5 minutes left. And maybe then I will be able to mental push my self to the finish line.

Bottom line.. I got my workouts in and I nailed it the best I could and I am proud of that. This time two months ago I was doing nothing. Today... I have improved.

Until next time.....
Stay Focused!

order your copy of T25 click the banner below!

Join in the fun!!!

I was looking at some of my childhood photos and thought...
"I ate like a baby horse but was never fat." Then I started asking myself what changed. While I am completely aware that as we get older our metabolism fluctuates, and slows down, life happens, there a body changes, etc... I can't help but wonder... What did I do differently then that I can incorporate into my life today?
EUREKA!!! I've got it!!

When I was a kid I spent an obscene amount of time outside. I played tag, climbed trees, swung on monkey bars, etc. It was a total blast!


 

My favorite thing to do was race across the monkey bars and to flips over the uneven bars. Now, when my kids ask if we can go outside I have to weigh it against my chore list to see if there is time. But, today that changes!
Today, I will play. I will put on my sneakers and a warm sweater and my kids and I will play until sundown.

There are several playgrounds around here and we have our favorite. We can even take Jada our dog. She would love running free in the nearby field. This will be an epic day.

Imagine the amount of calories you could burn just playing with your kids outside. I believe it is time we unplug a bit and stop being available to everyone. Sometimes we just need to be available to our children only.

I never leave home without my cellphone. It is almost always within arm's reach and I don't know about you but I am sick of it. I don't need to be on Facebook, Twitter, or Instagram all day long.
I ask myself, is it more meaningful to be in the moment with my children or capturing it from behind the camera? I say, BE IN THE MOMENT. I don't want to be absent from the memories I am trying to create with my kids. I want to be present.

Part of me wishes I could hire a photographer and have them follow us all day and just capture moments as they happen. I just might.

Missed workouts and consequences...

 Over the weekend I missed 3 workouts. Yep.... THREE! I have since made up one and that's what this post is about.

I'm doing T-25 right now and the current bane of my existence is Total Body Circuit (alpha). Oh my goodness!!! I love it because it works my whole body but I hate it because.... it works my entire body. Usually I just have a wet face after a workout. But with T25 I am dripping sweat. With Total Body Circuit I POUR sweat. It feels like it is raining in my living room and because I missed the three workouts and I don't want to have that on record I did Total Body Circuit and Alpha Cardio in the same evening.

However, this is a good thing, right? At least that is what I am telling myself. It is going to get easier. I am going to power through these workouts one day and will be in a bikini for the first time since I was a toddler. Well worth it.

It's not so much the bikini I am after, although it is the superficial goal. I am after something a little deeper. I want to follow through with a commitment to myself. I follow through for things others ask of me but seldom do it for myself. Do you do the same?

As a Christian, I know the Bible says to love your neighbors as you love yourself. But how can I do that if I never show myself love? I can't.  Plain and simple. It is impossible to love others properly if you do not first love yourself.

Last night I took the free online 5 Love Languages Quiz.

I encourage you to take it if you haven't and retake it if it have been a while. I found out one of my main love languages is Words of Affirmation. That made me look at the way I have been speaking about myself lately and feel ashamed.

Lately I have been calling myself tired, frustrated, disorganized, and worst of all; FAT.  While I am definitely obese for my height according to the scale it is detrimental to my progress to continue talking this way.

The Bible says to speak those things that are not as though they are. This means, while I am working on my health and wellness I need to be speaking positively about the results to come. I need to say I am healthy. I am organized. I get my workouts in. I am full of energy. I am seeing results. I am slimming down. I am making positive progress. All of these things are actually true when I take my vitamins and drink the proper amount of water for the day. I feel all of these things.

It isn't until I neglect myself that I feel bad about myself and any progress I have.... or lack thereof. Therefore, I organized my daily vitamins in a medicine holder. It's a seven day holder that will help me see when I miss a day.

I plan on doing a post about the vitamins I take. It isn't a lot. But just in case you want to know the benefits I am getting from them I will make the post. I don't take a lot. I have my multivitamin, iron supplement, fish oil supplement, and CoQ10 supplement. I just started diligently taking them this week. I am pretty excited to see what the results are that I get this week in comparison to last week.
I could be psyching myself out but I feel small differences in my body already. I am getting MUCH better sleep despite still getting 5 to 6 hours of sleep versus the 8-10 I crave.    

I am also aware that there are people, maybe you are one, that would kill for 5-6 hours of uninterrupted sleep so I am grateful.
My plan is to stick to this routine until I get what I want.

I have recently started crocheting so and am making my first hat. I will post a picture of how it looks when I finish. Until next time...
Stay Focused!

If you would like to join me in working out with Shaun T's T25 click the banner below!

My T-25 Experience so far...

Today is day 3 of my restart of T-25. I am sweating so much and it feels so good. The workout is hard work but there is a modifier and I follow her when I need to which at this point is often.

Tonight I got to do 20 minutes of Total Body Circuit before I was interrupted. But once I got my son back to sleep I did the last 5 minutes. I am very much looking forward to this week's weigh in and taping. I don't really care what the numbers are. I just want to see progress at this point. I have increased my water intake and take my vitamins almost daily. I missed a day or two.

Overall I am happy about not missing any workouts so far. I know it has only been three days but I have decided to celebrate all victories; large and small.

One thing i have noticed with each workout is how hungry I am afterward. This is a new workout endeavor so I anticipate this. My body is adjusting. So what I will have is some eggs. Having protein will satisfy my hunger and help with muscle recovery.

I am also sleepy. This is why i like doing it at night. I feel like I get the best sleep.

Wow, I just fell asleep at my desk. Hahahaha. I guess I had better go to bed. I will post again soon. Right now sleep is winning.

Til next post...
Stay Focused!

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A Yummy Surprise...

I am trying to eat healthier as you all know. It isn't grocery shopping day yet so I am working with what I have until Friday. Well, I recently discovered a really nice recipe that I now LOVE. There are only 4 ingredients.

Quinoa (white or red... your choice), boneless and skinless chicken, avocado, and broth (to cook the quinoa in for flavor.)

What I did was grilled the chicken with salt and pepper, cooked the quinoa  as the instrctions suggested, and plated it. 

Slice the chicken in to strips or cubes, put it over the quinoa, and top it with a few slices of fresh avocado. IT IS AMAZING!!!  

Super light and easy. I could eat this daily. And what's better, I didn't miss bread! 

I believe this would be good with any baked or grilled meat. Shrimp would be awesome.

Anyway, I just wanted to share my little meal with you. Hope you all had a pleasant evening. 

Til next time...

Stay focused! 

P.S.

I cleaned my house today. I still have some things to do but the big projects are done.  I can hardly wait for my mom to see. I am coming out of this funk slowly but surely. 

Rough Day today...

Today I made my mother cry.....

It was a horrible experience. I never intend to upset her and I found out today that I did it unintentionally. How?? By neglecting myself. 

For years now my mom has told me to adopt a "selfish" attitude. Not that she wants me to be selfish per se´, but she wants me to take care of myself. She wants to see me spend the time I spend on others on myself sometimes. But until today, her words fell on deaf ears. 

Today I was forced to take a real look at myself and how contradictory I am living. On the one hand I am developing this blog about total wellness. I am a health and wellness coach. And, I encourage all who will hear me to workout and eat healthier.  Meanwhile, my house is cluttered, I wear old ratty sweats and my husband's t-shirts, rarely style my hair unless I absolutely have to, and my undergarments don't match. And I am losing the makeup battle also.

Yesterday was my birthday. I turned 36. I know, way too old for my mom to have to slap sense into me. I can't go on being hypocritical so I am sharing in hopes that no one you love will have to do this for you. Anyway... she cried her heart out to me. She wasn't sobbing but she did cry. 

She shared her concern that I was either depressed or overwhelmed. When she came over my home was in total disarray. There was laundry on the couch, toys on the floor, clutter everywhere, and my kitchen needed love. I was dressed in what has become my household uniform of sorts....no bra, a tank-top, and some old ratty sweats. It really depressed her.  My hair wasn't combed either. It hurt her to see me looking that way. 

She expressed to me how she raised me differently and my adolescent self loathing had seemed to grow with me and is effecting my life and the lives of those who love me.

As a wife and mother, I was comfortable with setting myself aside for what I believed was the "greater good." You know... at least my children dress well, my husband is fed, or I can help others... blah blah blah... 

Today, I realized I was living the life of a martyr. I sacrificed myself for foolishness. I had to ask myself the hard questions today. 

It isn't that I can't clean house. I know how to do that. It isn't that I can't do my hair and it takes just as much effort to put on jeans and a nice shirt as it does those sweats and tank-top. So.. what is the problem? 

I've become lazy. I have allowed myself to lose sight of what I want out of life trying so hard to be what I think others want me to be. I have 2 daughters and a son... I do not want them living this way. I am scarring them! And it took the tears of my mother to show me. 

As a mother, I set the tone of the house. If I want healthy children... I have to teach them. More is caught than taught so, that means LIVING what I teach. Last year I inspired my husband to exercise. He would have continued if I had. So, again, even as the submissive wife... I have the greater influence in the household. Just like the woman in Proverbs 31. She set the tone. She set the pace. She kept herself healthy, ran a successful business, and made her husband the envy of all his friends. Not to mention her charitable works and how she raised her children. 

I have to do better. Bottom line. And today, is a brand new day. My mom lit a fire inside of me and I will not let her down. But more importantly I will not let myself down. 

Today, I put away the laundry, packed a bag of things to be donated, and tomorrow the real work begins. Tonight I will get my workout in and go to bed early so I can rise early and get started. No more laziness. No more letting things simply happen around me. I am a mother not a martyr! and it is high time I start acting like it! 

Image is Everything...

I hate the way my body looks now. I haven't always hated my body. There was a time in my life where I never thought about it... not in that context anyway. I remember  putting on my favorite dress and loving life. There were no thoughts of fit, whether or not it was in style, etc. I wasn't concerned with the opinions of others. 

My hair was natural and I wore no makeup. I didn't have to wear constrictive undergarments that made me hot and sweaty. Those were the days and I want them back! 

Today I went shopping for my first important event of the year. 

It was a HORRIBLE experience. 

You know how you can be one size at one store and a different size at another. Well, I went to old faithful, JC Penney, and found that I am a lot bigger than I thought. The last time I shopped there I was a size 12 in misses.  I am now (pictured above) a size 18/20W. 

I am the biggest I have ever been and have no earthly idea how to dress this body. So, I went to the Women's section of the store only to find bed sheets, curtains and couch covers. I am heavier but I still have a waist for cricket's sake! Who designs these clothes and why do they think larger women want to wear all sorts of awkward patterns in slinky jersey fabric?

My mom was with me which was awesome because she helped with the kids. 

It was just awful because I felt frumpy in everything I tried on.

I miss feeling carefree about my appearance. But I haven't felt that way in a very long time. As I sat here contemplating whether or not I would even write this post I thought back to the last time I remember feeling confident in me clothes. 

It was graduation day for my kindergarten class.  That was 30 years ago! And on the cusp of my 36th birthday, I have decided I will dedicate this year to regaining that confidence. I am taking care of ME this year. Catering to my own needs, stroking my own ego, encouraging myself! And I encourage you to do the same if you have neglected yourself the way I have. 

Too often we, caring people, do for others what we dont do for ourselves. We sit up late at night talking our friends and loved ones off the emotional ledge, go out of our way to smile at others and give random but totally heartfelt complients. So, why are we not spending an equal amount of time nurturing ourselves and fostering a good relationship with ourselves?

It is WORK rebuilding healthy confidence and self-esteem.  There are lots of layers I have to get through. And I am starting with appreciating my body. Appreciating what God gave me starts with eating better, drinking enough water, and exercising. Think about it, if you were given your dream car with unlimited resources to take care of it, would you not keep it clean, fueled, and running in tip top shape? And if anything went wrong would it even be a thought about fixing it? How much more should we take care of the most sophisticated piece of machinery ever conceived... our bodies! So, instead of taking today's experience and drowning my sorrows in a carton of butter pecan ice-cream, I will put my kids to bed and push "play" on my DVD player. I have 25 mintes a day. I will put Shaun T to the test and see if he will deliver a new and improved body in 60 days. 

I will blog here to keep accountable.  If you would like to join me click the banner below to order your copy of now. 

Once you place your order comment below and lets make this year about rediscovering US. Share this post if you found it helpful, interesting, or entertaining.

Til next time Stay Focsed! 

Progress is Perfect!

"When beginning a total wellness overhaul it is most important to know perfection is not the goal."

When beginning a total wellness overhaul it is most important to know perfection is not the goal. A lot of the time we fail at reaching our fitness goals because we try to be too perfect from the start. We go online or stay awake late to catch a fitness infomercial, order the best diet or meal plan we see only to let it collect dust on the shelf after a week. Why??? Because we want to be perfect out the gate!

That is not fair to us nor our beloved families who patiently put up with our "crazy."

The trick is to allow ourselves time to build up to the level we believe we should be performing. We did not get out of shape overnight and there is no magic pill or potion that will get us into shape overnight. Only patience and consistence will yield the results we seek.

So what kind of small, seemingly insignificant changes can we make daily that require the least effort or thought?

I'm glad you asked.

1. Get More sleep. Many of us have DVR and can record our beloved shows. Miss them this week and sleep instead. Your body will thank you.

2. Have at least one clean meal per day. This can be anything from a few carrots for snack to a large salad and 16 oz of water for lunch.

3. Look on line for recipes of healthier versions of your favorite foods and TRY ONE. Here's one of my favorites.

4. Drink one extra bottle of water before bed. Studies have shown that drinking a bottle of water before bed significantly reduces the threat of heart attack and stroke! So drink up!

If you implement these four small changes to your daily life to begin you will begin to feel better and eventually see the change you seek represented on the scale and in the mirror. Remember this is a journey and not a race. Perfection is an illusion. Progress is real, tangible, and most importantly  trackable!

If you found this post helpful please share it. Connect with me via Facebook, Twitter, or Instagram. I would love to get to know you better! And if you need coaching help scroll to the bottom of this post and sign up for my 100% FREE fitness coaching. It would be my pleasure to help. Til next post. Stay focused!

The 5 Reasons Why You Are Still Struggling With fitness and diet And How to Fix It

There are many reasons we struggle with our fitness and exercise. But only five are repeated across the board.

1. Lack of planning. Unlike overeating we have to plan for success. People like us cannot be left up to our own devices. We have to have things in order. Meals must be prepped, the plan must be laid out, water must be readily accessible. Having a program that comes complete with a reasonable workout schedule and eating plan makes this super easy!

2. Not drinking enough water. Yes, it's true. Water, plain, clean, filtered, unaltered watwr is what we need to flush the system.

3. Lack of sleep! It is important to allow the body to rest. That's recovery time. Our muscles recoup from our workouts and new stronger muscle tissue is built.

4. Not eating enough! Two thousand calories may sound like a lot. But the way our bodies work if we do not fuel properly it will store everything(FAMINE ALERT) Don't give your body the famine signal. Not eating enough real food tells the body food is scarce and because of that it must store energy (fat).

5. Because what is easy to do is also easy not to do. Working out is easy. Eating healthy is easy. Walking for 30 minutes after a meal is easy. But it is also easy to stay seated, eat whatever is within arms reach, and have soda instead of water.

Making the choice to change is not hard. And making time to workout is easy and convenient. Try letting the kids workout with you. Take them to the gym. In time they will be begging you to take them there daily. My kids love the gym.

My oldest is six. She takes karate and loves teaching me what she learns. I let her run a full 30 minute workout session for me. This way she gets practice and I get a workout in.

We do burpees, jumping jacks, butt kicks, sit ups, push ups, practice kick combos and punches, practice block combos, and we run laps. I get a kick out of her leading me.

My four year old loves to run. So when we walk my oldest to school she and I jog back.

And my son is almost two. He is just along for the ride. But makes a great weight to bench press, arm curl, or squat. He especially likes to sit on my back as I do pushups.

Success is not some myth. Your health and fitness isn't some far off destination. It is real and will become your daily reality soon. Until next time.... Stay focused!

The Juicing Craze and how to incorporate it into your routine without breaking the bank.

Here is the skinny on juicing responsibly. If you are like me the thought of juicing can be daunting because of the cost. Next, you have to consider taste... what if you HATE the juice???

What are the best combinations? How do you know  what works? And what are the benefits, really?

It can be very confusing. My advice is stick to simple recipes you can feel comfortable with and try not to use more than three items total. Go with a ratio of 2 fruit to 1 veggie.

Some simple recipes can be:

2 apples

1 orange

1 handful of spinach or leafy green of choice.

This juice will be sweet and easy on the palate.

You may also like this one

1 cup pineapple 

1 orange

10 whole carrots

Again taste will be pleasing to your new palate and it will help you to incorporate juicing into your life without a lot of strenuous changes. The key to becoming healthier is starting small and keeping it simple.

This is YOUR journey and life. You are only in competition with yourself. So don't make it so hard. Eat normally and add a juice or two here and there until you get the hang of it. No one is watching 24/7. You can make a simple and easy recipe and still be an avid juicer. No pressure necessary.

Also, an easy way to make juicing more economical is to add 1 cucumber into each recipe. They juice very well and will stretch your juice without changing the taste very much. You may taste it but it will add a melon taste. Kind of like watermelon. Cucumber is very mild and tends to take on the flavor of the other ingredients.

Fresh juices are very perishable and do not last long, even in the refrigerator. Most of the experienced juicers say not to drink it if you have had it longer than 3 days. You will be able to tell whether or not it is safe to drink. The smell alone in most cases will be a very good indicator.

Tonight I began my juice fast or juice feast depending on what school of thought you ascribe to. Personally I call is a juice fast because that is how it was introduced to me in the documentary Fat, Sick and Nearly Dead. If you have not seen it... is a MUST SEE. Below I show a video of what I juiced tonight. I wasn't talking because I don't have a voice thanks to a cold or whatever this is. And so you know, I am still juicing because I believe that if I cut out the bad and saturate my body with an insane concentration of good nutrient dense foods this cold will disappear as quickly as it came. I will keep you posted for sure. I am also documenting my juice experience on Youtube. I cannot promise I will be  posting daily yet but you will have consistent updates throughout my journey.

If you found this blog helpful, have a favorite recipe to share, or if you are joining me in this juicing adventure please leave a comment below. I would LOVE to hear from you. You can also connect with me via Youtube, Facebook, Twitter, or Linkedin.

Until next time...

Stay focused!

Tonight's recipe:

1 beet root

2 peeled oranges

1/2 peeled lemon

2 handfuls spinach

10 carrots

1 cucumber

Chill and enjoy!

Struggling with fitting a healthy diet and exercise regimen into your daily life??? Find the EASY solution here in this blog!

If I took the time to think about all that I do on a daily basis as a stay at home mom running a business I would probably cry. Honestly! When I worked outside the home I was typical. I dreaded Mondays and praised Fridays. I met up with a few co workers for drinks and dinner on occasion without a care in the world. And I had the thought, If I could stay at home it wold be so ch easier."

After I had my first daughter who is 6 now everything changed. I longed to stay home with her. But, I was having the worst time adjusting. My house was a mess (by my standard), I kept my hair in a ponytail, wore the only pants that would fit me daily with the  few shirts that fit, and makeup became a luxury item I fell way out of touch with. I was a mom, right? I had settled into the belief that living the stereotype was inevitable so, why fight it? I had no time. And if I did have time it certainly was not free! Afterall... whatever "spare" or "free" time I thought I had was spent catching up on mch needed sleep.

I chose to nurse my daughter  and did so for ten months before she weaned herself. In the course of those ten months I learned how to manage my time as a stay at home mom. I watched videos on how to organize everything from my kitchen cabinets to my closet. I took things one day at a time; one project at a time; until I saw the results I wanted.

The way I was going I really didn't have time because I wasn't managing it correctly. But once I learned and implemented a plan I finally decided to begin my fitness journey.  I found that I had 2 whole hours per day to dedicate to whatever edified me. I did not want to spend 2 hours working out however. I wanted to do a lot with that time. So I created a few to do lists.

The first list was my master list. It was a compilation of everything I wanted to do in a given month. I wrote my goals, big and small, on that list. Then I prioritized that list into smaller, more manageable lists.  I took those lists and kept them on my desk  where I referred to them throughout the day. That is what helped me overcome that excuse for remaining unhealthy and equally unhappy.

With my new to do lists being implemented I was able to lose all of the baby weight I gained with my first pregnancy.

I had time! I worked out while she napped on the couch. And for the first couple weeks, until I got my stamina up, I would crash right next to her on the floor once my workout was over.

I wasn't perfect. I wasn't some paid professional athlete. I was a new mom that made the decision to be healthy so I could be an active participant in my kids' lives. I didn't want to be the mom barely making it to the bench at the playground only to sit and bark orders to "Go!! Play!"at my kids. I wanted to be what I am today, the mom pushing the swings higher and higher, playing tag, or racing them to or from the car.

Now that I have three children (ages 6, 4, and almost 2) I do it all except at three times the speed. And I am loving every second!

I wholeheartedly believe if I can do it ANYONE can do it. You can love what you see in the mirror. You can enjoy shopping again. You can conquer the Late-night Munchie Demon! And I can help.

If you are ready to get started click the link below to sign up for free coaching. Also connect with me on Facebook or Twitter. Follow me on Instagram!

Until next time...

Stay Focused!