Q&A

About Me  Before & After  Ask Me Anything!  Follow Me On Facebook  My Coaching Web Site  

I am a simple southern girl with a passion for fitness! I am 70 lbs. lighter and striving to be in the best shape of my life. I also strive to help others reach their health and fitness goals as a personal trainer and Independent Team Beachbody Coach. Are you ready to trim, tone, and tighten your body?! Then Let's GO!!

1. Who’s really getting cheated?
Sure, no one else would know about skipping out on the last Chatarunga. But only one person loses in that situation (hint: it’s not the super-ripped chick sweating it out on the next mat).
2. Change pace.
Circuit training, a killer combination of cardio and strength training, can help break the monotony of a long workout. Run five minutes, then drop and do some push-ups. Wash, rinse, repeat.
3. Picture this.
Visualize cheering fans or crossing the finish line to bang out one more set or lap. Or just go mental: Imagine this workout is the equivalent of the Olympic trials (no big deal).
4. Grab a pal. 
Work out with a fit pal who will hold you to a higher standard. Stuck going solo today? Imagine they’re still there. After all, who wants to wuss out in front of an audience?
5. Break it down.
Set mini-goals when the going gets tough. This isn’t a three-mile run— just six measly half-mile runs.
6. Savor the pain.
“Pain is weakness leaving the body,” the saying goes. Pain is also proof that this workout is tough. Clearly you’re doing something right, so why stop now? (Just know when pain is signaling something more serious.)
7. Compete.
Whether comparing against the dude on the next treadmill over or your own time last training session, competition ups the ante and helps us forget about wanting to quit.
8. Remember the end.
That post-workout high? Yeah, almost there. The struggle of that final set won’t last— and when the workout’s over, it’ll be replaced by a much better feeling: pride.
Read the rest at The Greatist!

1. Who’s really getting cheated?

Sure, no one else would know about skipping out on the last Chatarunga. But only one person loses in that situation (hint: it’s not the super-ripped chick sweating it out on the next mat).

2. Change pace.

Circuit training, a killer combination of cardio and strength training, can help break the monotony of a long workout. Run five minutes, then drop and do some push-ups. Wash, rinse, repeat.

3. Picture this.

Visualize cheering fans or crossing the finish line to bang out one more set or lap. Or just go mental: Imagine this workout is the equivalent of the Olympic trials (no big deal).

4. Grab a pal.

Work out with a fit pal who will hold you to a higher standard. Stuck going solo today? Imagine they’re still there. After all, who wants to wuss out in front of an audience?

5. Break it down.

Set mini-goals when the going gets tough. This isn’t a three-mile run— just six measly half-mile runs.

6. Savor the pain.

“Pain is weakness leaving the body,” the saying goes. Pain is also proof that this workout is tough. Clearly you’re doing something right, so why stop now? (Just know when pain is signaling something more serious.)

7. Compete.

Whether comparing against the dude on the next treadmill over or your own time last training session, competition ups the ante and helps us forget about wanting to quit.

8. Remember the end.

That post-workout high? Yeah, almost there. The struggle of that final set won’t last— and when the workout’s over, it’ll be replaced by a much better feeling: pride.

Read the rest at The Greatist!

(Source: riiaeatsright, via panicatthegym)

1 year ago
17,847 notes

healthylivingforyou:

I love these! I wish I knew how to make them, because although I always watch the video first, sometimes I prefer to have concise gifs of what I need to do, especially when it’s something I need to do outside.

(via hexaneandheels)

1 year ago
19,797 notes

1. Lowers Cholesterol  
Oatmeal contains a special strand of fiber called beta-glucan that studies have shown reduces levels of bad cholesterol—and as high cholesterol is a major risk factor associated with heart disease and strokes, a daily bowl of oatmeal could be a life saver! A daily dose of three grams of fiber, the amount found in one bowl of oatmeal, can lower cholesterol by up to 23 percent and reduce the risk of heat disease by almost half.
2. Boosts Immune System 
Oatmeal’s beta-gluten fiber does more than protect your heart. Beta-gluten can also amp up our immune systems and help fight bacterial infections by helping non-specific immune cells called neutrophils (our body’s first line of defense against pathogens) quickly locate and heal infected tissues.
3. Special Antioxidants for Heart Protection 
Oatmeal not only lowers bad cholesterol but protects good cholesterol! Oatmeal contains special antioxidants called avenanthramides that prevent free radicals from attacking good cholesterol, which also helps reduce the risk of cardiovascular disease.
4. Stabilizes Blood Sugar 
Because oatmeal is so rich in fiber, eating it in the morning will help stabilize your blood sugar throughout the day and prevent those mid-morning or mid-afternoon “crashes” that results from eating refined sugars and carbs. 
5. Lowers Risk of Diabetes 
Speaking of blood sugar, eating oatmeal can also help reduce the risk of developing type 2 diabetes. Oatmeal contains high amounts of magnesium, which help the body to properly use glucose and secrete insulin. An eight-year trial showed a 19 percent decrease in type 2 diabetes risk in women with a magnesium-rich diet and a 31 percent risk decrease in women who regularly ate whole grains. Like to enjoy your oatmeal with milk? Eating low-fat dairy products reduces the risk of diabetes by 13 percent.
6. Prevents Breast Cancer 
Studies have shown that a diet rich in fiber can protect against breast cancer, particularly if the fiber comes from whole grains. A UK Women’s Cohort Study found that pre-menopausal women who ate fiber from whole grains had a 41 percent less risk of developing breast cancer, while fiber sourced from fruit only offer a 29 percent reduction rate.
7. Gluten-Friendly 
Although oatmeal contains a small amount of gluten, studies have shown that oatmeal is well tolerated by both adults and children with celiac disease.
Source: http://www.naturalhomeandgarden.com/natural-health/7-health-benefits-of-oatmeal.aspx


Also, try adding some fruit like blueberries and strawberries to your oatmeal!

1. Lowers Cholesterol  

Oatmeal contains a special strand of fiber called beta-glucan that studies have shown reduces levels of bad cholesterol—and as high cholesterol is a major risk factor associated with heart disease and strokes, a daily bowl of oatmeal could be a life saver! A daily dose of three grams of fiber, the amount found in one bowl of oatmeal, can lower cholesterol by up to 23 percent and reduce the risk of heat disease by almost half.

2. Boosts Immune System 

Oatmeal’s beta-gluten fiber does more than protect your heart. Beta-gluten can also amp up our immune systems and help fight bacterial infections by helping non-specific immune cells called neutrophils (our body’s first line of defense against pathogens) quickly locate and heal infected tissues.

3. Special Antioxidants for Heart Protection 

Oatmeal not only lowers bad cholesterol but protects good cholesterol! Oatmeal contains special antioxidants called avenanthramides that prevent free radicals from attacking good cholesterol, which also helps reduce the risk of cardiovascular disease.

4. Stabilizes Blood Sugar 

Because oatmeal is so rich in fiber, eating it in the morning will help stabilize your blood sugar throughout the day and prevent those mid-morning or mid-afternoon “crashes” that results from eating refined sugars and carbs. 

5. Lowers Risk of Diabetes 

Speaking of blood sugar, eating oatmeal can also help reduce the risk of developing type 2 diabetes. Oatmeal contains high amounts of magnesium, which help the body to properly use glucose and secrete insulin. An eight-year trial showed a 19 percent decrease in type 2 diabetes risk in women with a magnesium-rich diet and a 31 percent risk decrease in women who regularly ate whole grains. Like to enjoy your oatmeal with milk? Eating low-fat dairy products reduces the risk of diabetes by 13 percent.

6. Prevents Breast Cancer 

Studies have shown that a diet rich in fiber can protect against breast cancer, particularly if the fiber comes from whole grains. A UK Women’s Cohort Study found that pre-menopausal women who ate fiber from whole grains had a 41 percent less risk of developing breast cancer, while fiber sourced from fruit only offer a 29 percent reduction rate.

7. Gluten-Friendly 

Although oatmeal contains a small amount of gluten, studies have shown that oatmeal is well tolerated by both adults and children with celiac disease.



Also, try adding some fruit like blueberries and strawberries to your oatmeal!

(Source: meowlitaaa, via get-healthy-feel-awesome)

1 year ago
2,334 notes
I’m starting this program on Monday and I won’t lie…I’m REALLY nervous!  I’ve never been much of a runner so we’ll see how this goes!  Hoping to train hard and do The Color Run when it rolls into Nashville in October! :)

I’m starting this program on Monday and I won’t lie…I’m REALLY nervous!  I’ve never been much of a runner so we’ll see how this goes!  Hoping to train hard and do The Color Run when it rolls into Nashville in October! :)

(via easybreezyfitness-deactivated20)

1 year ago
239 notes
…and when they are still miserable and depressed about themselves, you’ll be celebrating your amazing results! :)

…and when they are still miserable and depressed about themselves, you’ll be celebrating your amazing results! :)

(Source: fitnessismyambition, via 365-is-an-opportunity)

1 year ago
5,400 notes
Might have to try this in some foil on the grill!! :)
muffintop-less:

Clean Eating Fish Recipe
Ingredients
4 tilapia filets or grouper, halibut, mahi mahi or any other fish you want to use
1/4 cup (EVOO) extra virgin olive oil
3-4 cloves garlic, minced
1 tsp ginger root, freshly ground
1 tsp paprika
1 tsp ground black pepper
1 tsp oregano
1 tsp thyme
1 tsp basil
1 tsp chili powder
cayenne pepper just a pinch or more if you like it hotter
PreparationPreheat oven to 400ºF. Line your baking pan with parchment paper. In a bowl combine EVOO, ginger root, garlic and all the dry seasonings. Dip each filet into the seasoning and place in the baking pan. If there’s left over seasoning mix then pour it over the filets in the pan and place in the oven. Bake for approximately 10 minutes or until fish is flaky.
By Recipes for Eating Well

Might have to try this in some foil on the grill!! :)

muffintop-less:

Clean Eating Fish Recipe

Ingredients

  • 4 tilapia filets or grouper, halibut, mahi mahi or any other fish you want to use
  • 1/4 cup (EVOO) extra virgin olive oil
  • 3-4 cloves garlic, minced
  • 1 tsp ginger root, freshly ground
  • 1 tsp paprika
  • 1 tsp ground black pepper
  • 1 tsp oregano
  • 1 tsp thyme
  • 1 tsp basil
  • 1 tsp chili powder
  • cayenne pepper just a pinch or more if you like it hotter

Preparation
Preheat oven to 400ºF. Line your baking pan with parchment paper. In a bowl combine EVOO, ginger root, garlic and all the dry seasonings. Dip each filet into the seasoning and place in the baking pan. If there’s left over seasoning mix then pour it over the filets in the pan and place in the oven. Bake for approximately 10 minutes or until fish is flaky.

By Recipes for Eating Well

(via get-healthy-feel-awesome)

1 year ago
1,072 notes
keepcalmanddrinkwater:

CARDIO:
Boxer Babe Cardio Workout
http://www.youtube.com/watch?v=i85WUbYQSbI

Abs and Cardio Workout
http://www.youtube.com/watch?v=OLGmwIXIWtc

10 minute workout to loose body fat
http://www.youtube.com/watch?v=9sxsUPbtiys


POP CARDIO:

Food Baby HIIT Workout
http://www.youtube.com/watch?v=hSIgraWAisQ
Heart Throbber
http://www.youtube.com/watch?v=N-wEz5XZwgY
Fat Melting Routine
http://www.youtube.com/watch?v=WOvIKdG7AwM


ABS:

Ten minute ab workout
http://www.youtube.com/watch?v=Z3TFYQupByU
Ten minute ab workout for Fitness
http://www.youtube.com/watch?v=acVU6HGmyVk
ThinQ Fitness - 10 minute abs workout
http://www.youtube.com/watch?v=3HdnOEI5gg4

POP PILATES ABS:

Full 10 minute ab workout:
http://www.youtube.com/watch?v=od0j4aNDGKM
Flat Abs Challenge
http://www.youtube.com/watch?v=0aCoSs29anY

LEGS

Fitness for Legs and Bum
http://www.youtube.com/watch?v=uwyRMAyntf0
Ten minute Ballerina Beauty
http://www.youtube.com/watch?v=-_Yi9dVkXpI
Ten minute Leg Workout
http://www.youtube.com/watch?v=NGOJUAa9cJo

POP PILATES LEGS

Full leg and thigh workout
http://www.youtube.com/watch?v=LHfe0rG_THk
Slimmer Inner Thighs and Running Calves
http://www.youtube.com/watch?v=7I-c-yw5ZrQ

keepcalmanddrinkwater:

CARDIO:
  • Boxer Babe Cardio Workout

  • Abs and Cardio Workout
  • 10 minute workout to loose body fat

POP CARDIO:
  • Food Baby HIIT Workout

http://www.youtube.com/watch?v=hSIgraWAisQ

  • Heart Throbber

http://www.youtube.com/watch?v=N-wEz5XZwgY

  • Fat Melting Routine

http://www.youtube.com/watch?v=WOvIKdG7AwM


ABS:

  • Ten minute ab workout

http://www.youtube.com/watch?v=Z3TFYQupByU

  • Ten minute ab workout for Fitness

http://www.youtube.com/watch?v=acVU6HGmyVk

  • ThinQ Fitness - 10 minute abs workout

POP PILATES ABS:

  • Full 10 minute ab workout:

http://www.youtube.com/watch?v=od0j4aNDGKM

  • Flat Abs Challenge

http://www.youtube.com/watch?v=0aCoSs29anY

LEGS

  • Fitness for Legs and Bum

http://www.youtube.com/watch?v=uwyRMAyntf0

  • Ten minute Ballerina Beauty

http://www.youtube.com/watch?v=-_Yi9dVkXpI

  • Ten minute Leg Workout

http://www.youtube.com/watch?v=NGOJUAa9cJo

POP PILATES LEGS

  • Full leg and thigh workout

http://www.youtube.com/watch?v=LHfe0rG_THk

  • Slimmer Inner Thighs and Running Calves

http://www.youtube.com/watch?v=7I-c-yw5ZrQ

(via fabandfitatforty)

1 year ago
15,574 notes
gettingtomygoalweightby2012:

Yes, you have to trust the process. All the small little things add up. With every decision you make, your body is changing and one day you will see it and realize how far you have come. Not just in terms of a better body but a stronger mind as well.

gettingtomygoalweightby2012:

Yes, you have to trust the process. All the small little things add up. With every decision you make, your body is changing and one day you will see it and realize how far you have come. Not just in terms of a better body but a stronger mind as well.

(Source: runyour-future, via gettingahealthybody)

1 year ago
4,530 notes
Just what I needed to read today….
heartrevealed:


When faced with something difficult, it often feels easier to quit than it does to keep working towards our goal.
We use our struggles as proof of our inadequacy.
We tell ourselves that the task at hand must be challenging because we’re weak and incapable.
And we decide that there’s no point in trying because we probably won’t make it anyway. 
But we forget that nothing worth having comes easy.
We forget that change doesn’t happen overnight.
It takes time and patience and dedication.
It takes not giving up no matter how dark our road becomes. 
Instead of looking at how far you still have to go, start recognizing how far you’ve already come.
Start giving yourself credit for the work that you’ve done to get to the place you’re at.
Know that your struggles don’t discount your progress.
They’re proof of your strength and courage.
And they’re evidence that you’re trying.
Don’t give up before you’ve even given yourself a fighting chance.
Just because things are difficult now doesn’t mean you’ll be struggling forever.
You’ve survived everything up to the present moment—you can survive this too.
You can make it.
You just have to believe in yourself.
You have to refuse to give up.

- Internal Acceptance Movement

Just what I needed to read today….

heartrevealed:

When faced with something difficult, it often feels easier to quit than it does to keep working towards our goal.

We use our struggles as proof of our inadequacy.

We tell ourselves that the task at hand must be challenging because we’re weak and incapable.

And we decide that there’s no point in trying because we probably won’t make it anyway. 

But we forget that nothing worth having comes easy.

We forget that change doesn’t happen overnight.

It takes time and patience and dedication.

It takes not giving up no matter how dark our road becomes. 

Instead of looking at how far you still have to go, start recognizing how far you’ve already come.

Start giving yourself credit for the work that you’ve done to get to the place you’re at.

Know that your struggles don’t discount your progress.

They’re proof of your strength and courage.

And they’re evidence that you’re trying.

Don’t give up before you’ve even given yourself a fighting chance.

Just because things are difficult now doesn’t mean you’ll be struggling forever.

You’ve survived everything up to the present moment—you can survive this too.

You can make it.

You just have to believe in yourself.

You have to refuse to give up.

- Internal Acceptance Movement

(Source: internal-acceptance-movement, via asarttherapy)

1 year ago
83 notes