Tag Archives: Exercise

The truth about Breast Cancer

Consuming-high-fat-diet The occurrence of breast cancer is growing at an astounding rate. I was aware but never gave it the attention it deserves until just a few weeks ago when my own mother told me she was diagnosed with Breast Cancer. And like many others I asked myself WHY???? Why is it that more women and even men are being diagnosed with cancer today compared to 50 years ago? The answer is in the food we consume and in our daily habits. breast-cancer-prevention-300x224 Have you ever thought that what you fork into your mouth can actually be making you sick? Well sadly it is very possible and very likely due to the lack of limitations and guidelines being set on the food industry today. Diet is thought to be responsible for 30% - 40% of all cancers. That being said there is no food that can solely prevent cancer. However there are some foods you can enjoy, others you need to avoid, and actions you can take daily to get your body the healthiest it can be, boost your immune system, and keep your risk of cancer as low as possible. Research has shown that getting a variety of nutrients from foods like fruits, vegetables, legumes, and whole grains will make you feel your best and fuel your body with the nutrition it needs to function properly and fight off diseases. Getting adequate nutrients is more difficult due to over-cropping in the united states so ensure to supplement where necessary. At the cellular level doctors have discovered that cancer is actually caused by  damaged DNA. And how is DNA damaged? Well pesticides for one will do the trick. So avoid food riddled with pesticides. When it comes to fruits and veggies, if it lasts abnormally long it is probably due to all the toxic garbage they put on it to keep the bugs from eating it. If a bug wont eat it, why should you? Scary thought right? So try and eat as organic as possible and always wash your fruits and vegetables. Research has also shown that a diet high in fat can lead to being overweight or obese which is a breast cancer risk factor. So avoid high fat foods and incorporate more vegetables and fruits into your diet. To maintain your weight, EXERCISE!!! Yes, we all say we plan to do it but we absolutely NEED to. Today's jobs are much more sedentary than they were 50 years ago and the lack of movement is increasing the inches around our waistline...and everywhere else for that matter. So get up and move...buy a bike, join a gym, get an at home workout video, DO SOMETHING!!!! And do it regularly. Once a day is not what the doctor ordered. Shoot for a minimum of 30 minutes 5 days per week. People like lists so here is a good list of things to do to get you on track to help not be another breast cancer statistic. Be proactive and take care of your body. To Do List: 1) Eat lots of veggies and fruits - More veggies than fruit and at least 5 cups per day. For fruit, try and stick to berries whenever possible. I personally drink Shakeology daily to get my daily dose of dense nutrition but find what works for you. Perhaps start growing a garden. 2) Limit Fat intake - Choose leaner options of meat like chicken breast or  turkey, limit dairy, and avoid fried at all cost. 3) EAT CLEAN - Avoid processed anything whenever possible. This is due to the high levels of salt and sugar in processed food. Processed food aids in weight gain, insulin resistance, and diabetes. ALL BAD!!!! So buy the whole chicken and whole cuts of meat. 4) Eat smaller portions more frequently. This means eating 5-6 small meals per day instead of 2-3 large ones. This will keep your blood sugar regulated and energy level high throughout the day. Energy is always a good thing. 5) Get a workout routine. It does not matter what it is but get your blood pumping. I personally use at home workout videos. If you want to go that route, shoot me a message on Facebook. images   Whether you have never had cancer, survived cancer, or currently have cancer, take care of yourself and others you love. Share this content with them and keep them informed. No one deserves this and there is so much we can do to fight it before a diagnosis. Make the changes necessary. I can do it, my mom can do it, and you can do it. BE THE CHANGE!!!!!  

The Evolution of the Beer Belly

Alright guys, lets address the elephant in the room..... THE BEER BELLY!!!! caveman3 The honest truth is that the "beer belly" is not an inevitable phase of evolution. In fact, the male physiology has not changed at all. You guys still create the same amount of testosterone as your caveman ancestors. Unlike women, you guys have much higher levels of testosterone but for good reason. Here is the primary definition of testosterone: Testosterone is the primary male hormone produced in the testicles responsible for the development of the male sexual characteristics (e.g. growth of facial and pubic hair, deepening of the voice, increase in muscle mass and strength, and a growth in height). Small amounts of testosterone are also produced in women by the ovaries and adrenal glands The primary description is pretty obvious, it helps develop your twig and berries so you can procreate, wonderful. But it is the secondary purpose of testosterone that leaves us women a little jealous of your abundance of Testosterone. So here it is: This hormone also helps to maintain sex drive, sperm production, muscle mass and bone mass.  It is the ability to increase muscle rabidly that helps men lose weight so much faster than women. We can work out just as hard but at the end of the day, you are genetically blessed in that area. This genetic boost was necessary in the days of the caveman because men needed to be strong and fit enough to maintain the endurance necessary to hunt and evade predators. Without testosterone, caveman would have been more capable of picking fruit and gathering eggs which was the job of the female. Hence the phrase "hunters and gathers". The surge of testosterone in men starts at puberty and is designed to stay with him for a minimum of 20 years. With that in mind, why doesn't every man have 6-pack abs and run a 6 minute mile. The answer is that today's men are lazy in comparison to the caveman. Present day men don't hunt huge animals and carry them home, they go to the grocery store. They no longer get the daily activity of the caveman which included hours of cardiovascular and resistance work from heavy lifting. Today's man has replaced a portion of the water once consumed with sugar/alcohol filled beverages. And to top it off, society has replaced once nutrient rich fruits and vegetables with processed wheat flour containing little to no nutrients, but they make sure to add lots of sugar to make it taste good........ CRAP! primal-blueprint The reasons are obvious, lack of exercise and a crappy diet are the root cause of the "beer belly". But what most men do not realize is that the increased belly fat actually lowers your testosterone. Yep, it gets better. Excess body fat makes a man look more curvaceous than cut and, if he's really unlucky, gives him a lovely pair of man-breasts to admire in the mirror. But that's not all. Body fat contains aromatase, an enzyme that converts testosterone into estrogens, the main sex hormones in women. Having extra estrogens floating around your system triggers your body to slow its production of testosterone. And the less testosterone you make, the more belly fat you accumulate and the more estrogens you spew. It's a vicious, emasculating circle—and not a sorority you want to party with. In fact, though a beer belly might seem to some like a dramatic (if unattractive) declaration of manliness, a study of 1,822 men by the New England Research Institutes (NERI) confirmed that a man's waist circumference is the single strongest predictor of low testosterone levels. It's even more accurate than age or overall health. Researchers have also targeted midriff weight as the strongest predictor of a condition called symptomatic androgen deficiency, or AD. It's marked by low libido, erectile dysfunction, osteoporosis, depressed mood, lethargy, and diminished physical performance. So I think you can see the importance of testosterone and how by not utilizing your testosterone, you lose it! Don't expect it to stay with you and keep you ripped if the most resistance training you get is 12 Oz curls. Sorry guys. Doesn't work that way. Here's what you need to do: Heavy lifting, less running Vigorous resistance exercise triggers a big burst of testosterone. Stick to weightlifting movements that hit multiple muscle groups, limit your rest between sets, and keep cardio to a minimum. This approach stimulates your body's production of growth hormone, which helps you build more muscle faster. It also uses up glycogen reserves rapidly, so your body burns more fat for energy. (Goodbye, man-breasts!) The same principles apply to women, we are already genetically wired to have way less testosterone than men so don't allow lack of exercise or crappy diet to further decrease your testosterone. Visit my website to see how my husband lost his own beer belly and we both lost 40 lbs.

Yams Versus Sweet Potatoes – Which is best????

Yam or sweet potato, what in the world is it? Many people use these terms interchangeably both in conversation and in cooking, but they are really two different vegetables. Sweet Potatoes Popular in the American South, these yellow or orange tubers are elongated with ends that taper to a point and are of two dominant types. The paler-skinned sweet potato has a thin, light yellow skin with pale yellow flesh which is not sweet and has a dry, crumbly texture similar to a white baking potato. The darker-skinned variety (which is most often called "yam" in error) has a thicker, dark orange to reddish skin with a vivid orange, sweet flesh and a moist texture. Current popular sweet potato varieties include Goldrush, Georgia Red, Centennial, Puerto Rico, New Jersey, and Velvet. Yams The true yam is the tuber of a tropical vine (Dioscorea batatas) and is not even distantly related to the sweet potato. Slowly becoming more common in US markets, the yam is a popular vegetable in Latin American and Caribbean markets, with over 150 varieties available worldwide. Generally sweeter than than the sweet potato, this tuber can grow over seven feet in length. The word yam comes from African words njam, nyami, or djambi, meaning "to eat," and was first recorded in America in 1676. The yam tuber has a brown or black skin which resembles the bark of a tree and off-white, purple or red flesh, depending on the variety. They are at home growing in tropical climates, primarily in South America, Africa, and the Caribbean. Yams contain more natural sugar than sweet potatoes and have a higher moisture content. Which is best for a Healthy Diet? By far, the yam due to the lower sugar content. With Diabetes rampant in our country and becoming an epidemic, lower sugar options are preferred. See the nutritional contents for each below:
Sweet potato
Amount Per
100 g
100 g
118 86
% Daily Value
% Daily Value
Total Fat
0.2 g
0 g
Saturated fat
0 g
0 g
Polyunsaturated fat
0.1 g
0 g
Monounsaturated fat
0 g
0 g
0 mg
0 mg
9 mg
55 mg
816 mg
337 mg
Total Carbohydrate
28 g
20 g
Dietary fiber
4.1 g
3 g
0.5 g
4.2 g
1.5 g
1.6 g
0 mg
0 mg
Vitamin A
138 IU
14187 IU
Vitamin C
17.1 mg
2.4 mg
17 mg
30 mg
0.5 mg
0.6 mg
Vitamin B-6
0.3 mg
0.2 mg
Vitamin B-12
0 µg
0 µg
21 mg
25 mg

Wedding dress Transformation

Wedding Dress Trans Now I think I may be the only woman I know that actually gained weight before her wedding day. In fact I gained about 8 pounds the year before my wedding and about 10 more afterward. Since then I found Beachbody and got started on my transformation. So for shits and giggles I tried on my wedding dress last night and am shocked at how big it is on me. I cannot believe I made zero effort to lose weight or get healthy before my wedding. My husband was also at his biggest on our wedding day. We have both since lost 40 lbs and he has proposed AGAIN! We are renewing our vows to recognize the new life we have built for ourselves. We are not the same people we were on our wedding day. We have not only found the best in each other but the best in ourselves. I can't wait to post new wedding photos. Read about my transformation story and see for yourself that it can be done. You just need to want it!

Diet and Exercise cured my Alcoholism

exercise and alcohol I do not like reflecting back on the person I used to be because it reminds me of the pain present in my life at that time. I was very depressed for years and was actually unaware I was so unhappy. Perhaps it is because the pain went back so far that I never knew what real happiness was like. My father decided when I was very young that he simply did not love me or my sister any more and took a new wife and new family. I pretended for years that it did not bother me; yet when I would drink, which was often starting at age 12, I would let it all out.  I frequently would blackout. I thought blackouts were normal and just part of drinking. I usually ended up crying hysterically over something and had little to no recollection the next day. I met my husband when I was 15 and that is what he saw every time I drank. It was never really fun and yet I always seemed to get so excited to pack the ice chest for a camping trip and spend days recovering when I got home. I was absolutely incapable of just having a few drinks. I was completely unaware I was self medicating. Later, in my 20's, I saw that my marriage was falling apart and I recognized just how miserable I really was. I had gained so much weight and felt ugly inside and outside. When I finally committed, lets say 90%, to my health I started to notice a change in myself. By starting to exercise, monitoring my diet, and quitting the heavy drinking my body started to change. Now yes there was dramatic physical changes taking place but the more important and life altering changes were taking place in my mind. I was more relaxed and less stressed. The exercise was releasing a lot of the negative energy. I started to view myself differently and the people I was surrounding myself with. As I was ridding my body of toxins, I started ridding my life of toxic people. The more healthy I got, the more I recognized how unhealthy my relationships were. I started spending my time with other healthy people. And by other healthy people, I don't mean gym rats. I was meeting people that made healthy decisions for themselves and families. They were just better people than what I was accustomed to. And I truly enjoyed their company. As my life and the people in it was transforming, I noticed that when I would drink, I did not seem to binge any more. I was mentally telling myself I didn't want to be hung over during my workout the next day. One day I actually drank too much and forced myself to do my insanity workout the next morning because I refused to fail on following my workout calendar. I swear I damn near died. I had to stop the workout DVD 5 times to throw up. But I finished it! I felt it was my way of punishing myself for being stupid and drinking too much.  If you have ever tried to workout hung over, you know what I am talking about. It was horrible. I was sweating Bacardi. The lesson I learned is that alcoholism and working out or sports just do not mix. You cannot perform at your best, or perform at all pending how hung over you are. This was a pivotal moment in my life. I exchanged my binge drinking for working out. It was the best choice I have ever made.  I reached my fitness goals, rid my life of toxic people, rid my body of toxins, reversed my PCOS, and repaired my broken marriage. I made the changes that changed my life! I am now a Beachbody coach and help others to make the same changes in their own lives! We all deserve true happiness, but sometimes just need to be shown how to find it.

P-Doggy X is getting my pup Oliver in Shape

A visit to the vet proved to be a bad day for my dog Oliver. He is officially 20 lbs overweight. This is a particularly big problem because Oliver has hip dysplasia, diagnosed at 9 months old, and two torn ACL's which require surgery. I am willing to do the surgery but the vet says that the excess weight will make recovery more difficult. All that weight on a new pair of knees is not good. So I started walking Oliver and had a genius idea, P-Doggy 90 Challenge group! I do challenge groups for people so why not dogs. Oliver is starting his transformation at 90 lbs and has tons of support from the fellow challengers. Some of the challengers are just participating because they already walk their dogs but want to show support. We will take all the love and support they want to give. This will not be easy but totally possible. Ollie will be in shape in no time!



There is no age limit to workout

For Mother's Day I bought my mom a Slim in 6 Challenge Pack which included the Slim in 6 workout DVD's, Shakeology, and a nutrition guide. She has since lost 3 inches around her waste and can Kayak 4 times farther than she could before. She is 56 years old and this is her first time doing strength training. She happens to be in town visiting and did a Chalean Extreme workout with me. I looked over and was shocked to see her doing push-ups on her toes just like me. I told her she could get on her knees and she said "it's ok, I can do it this way". GO MOM! So there is no age excuses allowed! People of all ages benefit from strength training.





Do’s and Don’ts with PCOS & Infertility Diet

Nutrition : Dos and Don’ts for PCOS and Infertility

Changing eating habits and getting more exercise helps to manage PCOS Polycystic Ovarian Syndrome - Five to 10 percent of young women have this hormonal disorder. Women with PCOS often have insulin resistance resulting in too much insulin in the blood. Excess insulin has been related to an increase in production of androgen, a male hormone made in fat cells, ovaries and adrenal glands. The result being a combination of the following symptoms!
  • Irregular menstrual periods
  • Hair growth on the face, chest, stomach, back, thumbs or toes
  • Acne, oily skin and dandruff
  • Weight gain
  • Weakness or excess hunger
  • Hair loss
  • Infertility because of lack of ovulation
  • Depression due to appearance and/or infertility…
Diet for PCOS Changing eating habits and getting more exercise helps to manage PCOS. By just losing 5-10 percent of weight you can get normal menstrual cycles, regulate blood sugar, and increase chances of conceiving a baby. HOW TO DO IT ? Eat more whole-grain foods, fruits, vegetables, lean meats and low-fat or fat-free milk, cheese or yogurt. If you are up for it, quit drinking milk all together and switch to UN-sweetened almond milk or coconut milk. These foods help lower your blood sugar, improve your body’s use of insulin and normalize hormone levels. Important diet tips for PCOS and Infertility:
  • Don’t skip meals. Eat three major meals with snacks in between.
  • Change the composition of each meal by including fruit and vegetable
  • A protein source in every meal is a must. Protein sources include egg whites, lean meat, fish, nuts, whole grains, low fat cheese and whey protein. This is where you will get your essential fats. Believe it or not your body NEEDS fat.
  • Get regular physical activity , it will alleviate many symptoms of PCOS and improves lean mass in the body.
  • Take a prenatal or multi vitamin.
  • Avoid excessive amounts of Caffeine.
  • Avoid Soy!! It mimics estrogen and the goal is to regulate hormones, not jack them up.
FertilityDietInfoGraph   Regulating your hormones naturally and correcting infertility is no easy battle. Click here to hear my own journey with PCOS and how I reversed it.  

Beer Bloat set back my progress

So this was my first workout after a long weekend of partying at the lake. I am immediately reminded of why I don't drink heavily anymore. I was literally 5 lbs heavier this morning and feel like a water buffalo. I sweat out two lbs during this workout. The two day headache is finally gone and I am back to my normal routine. I am still a few lbs heavier than normal. It will literally take almost three days to get back to where I was last Friday. I feel like I lost a week but getting right back on the wagon. I guess it is good to remind myself why I choose to eat healthy and workout. It makes me feel DAMN GOOD!


Diet is 90% of any weight loss program

As a Beachbody coach I preach all the time to friends, family, and customers about the importance of diet. I know that diet is 90% of any weight loss program and yet, I have not been 100% on my own diet. I am going to Vegas in a few weeks and would like to be able to see the abs I know are buried under a thin layer if what I call fluff. It is not a lot but I know it will take serious dedication on my part to really nail my diet and not have so many "cheat days". I have found that I am able to maintain my exact weight and still eat a lot of what I want because I exercise. But if I want the abs, I need to get back on the diet wagon. So I am sharing what my abs look like now and will share my progress right before I go to Vegas on June 19th. That means I will stick to my Shakeology and cut all grain carbs out of dinner. And cheese, my dear friend, you have to go too. Parting is such sweet sorrow but its only for a few weeks. This can be done! Wish me luck! You can view my whole transformation here. 20130605-221615.jpg 20130605-221626.jpg