Wednesday, March 22, 2017

Your Healthiest Year

I just received the coveted "Golden Scoop." I'm a 365er!

[I know, I know. What the f*ck is that?]

It's a recognition of my having 12 consecutive months of Shakeology delivered to my door. It's a recognition of my drinking said Shakeology everyday for the last year. And I have--probably 360 days of the last 365.

[Oh great, here she goes again talking about that overpriced kool-aid she drinks.]

The tag line for the Golden Scoop is: "The Healthiest Year of my Life"

It has been, without a doubt, the healthiest year of my life.
There is no amount of money that I would trade for how I feel right now--physically AND mentally.

For the first time in my life, I don't see food as the enemy.
I see food as fuel. I have successfully repaired my broken relationship with food.

For the first time in my life, I am not at war with my body.
My body is strong and capable of just about anything I ask of it.

For the first time in my life, I wake up feeling the potential that each day brings.
I use hope, encouragement, self-care, and accountability to keep heading in a positive direction.

I've mentioned this before, but not so long ago, I used food and alcohol as numbing agents to take away the exhaustion and sting that working motherhood brought with it almost 5 years ago.

And before that, I was completely out of touch with how to handle the stressors that your early 20s bring--trying to navigate my way in the post-college world, figuring out who I was, trying to know my place and find my voice. Food and drinks were my solace then too. It's pretty much a requirement to drink your way through law school, right?!

And even before that, I used food as a way to exert control over my life. When everything was uncertain, I knew that my self-control with food gave me a feeling of power. Too bad I abused it and would play games with myself to see how few calories I could get by on each day, until I whittled myself down to about 95 pounds. That certainly didn't last and when the dam broke, it broke hard and sent me on a roller-coaster ride with weight and emotional fluctuations that I have been dealing with ever since.

So when I call early 2016 to 2017 the "Healthiest Year of My Life," I mean it. Physically I am getting in optimum daily nutrition with Shakeology. That has given me amazing success at reaching my ideal weight. Having the correct nutrition and an eating plan allowed me to change the shape of my body even though I am getting closer and closer to 40 (gulp!). I feel energetic. I don't need the alcohol to numb anything--I feel so alive and ready to tackle my daunting schedule, motherhood, marathons, and ultra-marathons, a new career option with personal training and teaching classes...I have so much left to do in my life that I can't waste a minute feeling down and out. And thanks to Shakeology, I don't.

Now, you might not believe what I've written above, but you don't have to. You can try it for yourself. If you do, I ask that you embrace it fully. Try out everything I have to offer in terms of following a workout plan and schedule, learning a new way to eat and repairing your relationship with food, and completing the circuit with Shakeology to give you the energy boost that I'm talking about. Enter into a new adventure and treat it like an experiment to see how you can feel when all systems are GO!

Are you ready to choose to live your happiest, healthiest life right now? My next coaching session starts on April 3rd!

Comment below with your email and I will be in touch to make customized recommendations for you
Alternatively, you can fill out this form--but only if you are IN!

Tuesday, February 28, 2017

Marathon Training Month with Beachbody!

Attention all runners!

This plan is born out of frustration. Frustration that what used to work for me no longer works. If you've followed any of my story, you might know that in 2015, I ran my 14th marathon. I was also at one of my heaviest weights ever.

An image of people after the Columbus Marathon
Hiding behind the space blanket on the right

An image of people gathered after a running event, The Cap City Half Marathon
Beer up! Me, on the left

You might be thinking..."how is it possible to train and run a marathon and be heavy?" Guess what--if you aren't paying attention to what you eat, and if you aren't pushing yourself to actually make gains with your running and incorporating strength and cross training (mixed with a dash of getting older hormone changes), then you might be able to finish a marathon, but it's not going to give you the kind of body changes you want.

So, enter 2016. I started cross training, lost almost 20 pounds, and now I'm training like a beast for a spring 2017 marathon! It will be #15 for me and I hope it's a fast one.

Below is a sample of one month of my marathon training program.
It is not a beginner marathon training plan--I would consider it intermediate to advanced.
It is adapted from the Level Two Boston Marathon Training Program.
I have incorporated workouts from Beachbody On Demand--mostly the 21 Day Fix Extreme because I find those super-effective, 30 minute workouts to be a nice compliment to the running. They fly by and help me build all-around strength.

A monthly marathon training calendar with incorporated cross training

A word about the paces listed:
--You can do this to maintain by using past paces for each of the distances listed. If you don't know a particular pace, you can calculate it here. You can also use these paces aspirationally, meaning, you try to hit what you need in order to run a particular race pace.

For example, my marathon goal is to run it in less than 3 hours, 40 minutes. That's my goal--I hope it's a little faster, but I've been around the block enough times to know that sometimes races don't go your way. Sometimes you have a terrible run. Sometimes something external is off like the weather or bad crowd placement. Sometimes you don't train right for the conditions--like the course is extra hilly and you aren't prepared. But, barring those circumstances, my goal is sub 3:40.

So when the plan says to run 10 x 400 at 10 K pace, you can do this on a track or a treadmill. 400 meters is 1/4 or .25 of a mile. At 10 K pace, I want to be running each of these at 7:30 to 7:10 pace. The link to the Boston Plan has the times laid out for you.

Training plans are very personal things. I also sometimes switch days and video workouts depending on the weather, my fatigue level for the day, if I have running buddies to go with, etc.

Fueling for your training plan is also super important. I hear so many people say things like, "I run so
I can eat whatever I want." Yeah--I guess you can always eat whatever you want. But I'm choosing this time to eat so that I can have great runs. I eat so that I stay healthy and don't get injured or easily fatigued. I eat so that I can live a long, healthy, vital life. But it's 80/20 so working out like this gives me room for lots of clean foods plus the occasional treat!

If you want to learn more, get in touch by sending me an email at
If you want to get these workouts and some superior nutrition to fuel these workouts--send me a message or make me your free coach HERE! 

I offer personalized coaching and training plans (did I mention that I'm an ACSM Certified Personal Trainer?), accountability groups to help get you to the finish line, and meal planning help and guidance.

So whether your goal is to run a marathon, a 50K, or a 5K--Or just knock out 30 minute workouts everyday and FINALLY see RESULTS! I'm here--ready to help.

Sunday, February 26, 2017

Oscars 2017 Workout!

Get your butt off the couch!

Set down that glass of wine!

See how long you can hang!

Let me know in the comments how you do!


Tuesday, January 24, 2017

Food Focus February

It can't just be me...right?

Food is the hardest thing to get on track with when you want to adopt a healthier lifestyle. 
I hear it over and over again from my clients.

And I struggle with it too. Just today I posted my salad on Instagram and Facebook but what I really wanted was pizza. I cut out added sugars this week and that has me craving carbs. 

I was excited about my lunch when I packed it. But emotions tend to rule when we start thinking about food. And it's no wonder--there is so much going on under the surface besides rational choice. And I've said this before, but pure willpower won't get you there. 

Under the surface, hormones are controlling your appetite signalling. Emotions are controlling your cravings. Powerful evolutionary drives are controlling your hunger and need for nutrients (we need to eat to live after all). So how can we start to understand those forces and use them in a way to get us closer to our health goals? 

Sticking to the plan isn't always easy. I'm still a work in progress. But it's easier when you have a plan, support, and accountability. February is going to be "Food Focus February." I'm taking on things like emotional eating, making choices to boost your energy, convenience foods that will help you lose weight instead of gain it, meal planning, the best cooking tools...and so on.

If this sounds like something you want to focus on next month, send me an email at or comment below so we can get in touch! You can also fill out this quick form and I will contact you:

Hurry--spots will fill up and you'll want to get your order in and be set up and ready to roll on February 6th!