Setting Realistic New Year’s Goals for a Successful Fitness Journey

As the new year approaches, many of us embark on a journey of self-improvement, especially when it comes to health and fitness. New Year’s resolutions often revolve around getting in shape, losing weight, or adopting a healthier lifestyle. However, setting unrealistic goals can lead to disappointment and abandonment of these aspirations before they even take off.

Instead of aiming for unattainable objectives, it’s crucial to set realistic and achievable goals that pave the way for a successful fitness journey. Here’s a comprehensive guide on how to set realistic New Year’s goals and examples of attainable objectives to consider:

  1. Be Specific and Measurable: One of the key elements of setting achievable goals is ensuring they are specific and measurable. Vague goals like “getting fit” or “eating healthier” lack specificity, making it difficult to track progress. Instead, specify what “getting fit” means to you. It could be running a 5k, increasing muscle mass, or improving flexibility. For example:
    • Specific Goal: “Run a 5k race in under 30 minutes by the end of March.”
  2. Set Realistic Targets: Consider your current fitness level, lifestyle, and time commitments before setting goals. Unrealistic expectations can lead to burnout and frustration. Make sure your goals are challenging yet achievable. For instance:
    • Realistic Goal: “Lose 1-2 pounds per week by following a balanced diet and exercising regularly.”
  3. Create Short-term Milestones: Break down larger goals into smaller, manageable milestones. This approach helps maintain motivation and allows for a sense of accomplishment along the way. For example:
    • Milestone Goal: “Increase daily water intake to eight glasses within the first month.”
  4. Use the SMART Criteria: Employ the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) criteria when setting goals. This framework ensures your goals are well-defined and within reach. Here’s an example:
    • SMART Goal: “Complete three strength training sessions per week for the next three months to increase overall muscle strength.”
  5. Write Them Down and Visualize: Putting your goals in writing solidifies your commitment. Whether it’s on paper, in a digital document, or through a vision board, the act of writing down goals reinforces accountability and helps in tracking progress. Some find vision boards, which include images and quotes related to their goals, highly motivating.

By setting realistic goals and outlining them effectively, you can pave the way for a successful fitness journey. Remember, consistency and patience are key factors in achieving long-term results.

In summary, here are some practical and achievable fitness goals for the new year:

  • Commit to regular workouts: Set a goal to exercise a certain number of times per week.
  • Improve flexibility: Aim to touch your toes or perform specific yoga poses.
  • Increase daily steps: Set a target number of steps to take each day, gradually increasing it.
  • Incorporate more fruits and vegetables into your diet: Set a goal to add a certain number of servings per day or week.
  • Reduce sugar intake: Limit sugary snacks or beverages to specific occasions.

As you gear up for the new year, use these tips to set realistic fitness goals that align with your lifestyle, making your journey towards a healthier you more achievable and enjoyable. Cheers to a fit and fabulous year ahead!

Navigating the Holidays: How to Avoid the 10-Pound Weight Gain While Enjoying the Festivities

The holiday season is a time of joy, celebration, and gatherings with family and friends. However, it often comes hand in hand with tempting treats, lavish meals, and an abundance of festive drinks. For many, this can also mean an unwelcome addition to the waistline. But fear not! You can savor the season without sacrificing your health and fitness goals. With a mindful approach to eating, drinking, and a few smart strategies, you can survive the holidays without the dreaded 10-pound weight gain.

Mindful Eating During Festivities:

1. Portion Control: Enjoy your favorite holiday foods but keep an eye on portion sizes. Use smaller plates to help control serving sizes and prevent overeating.

2. Mindful Indulgence: Choose your indulgences wisely. Instead of sampling every treat on the table, pick a few favorites and savor them mindfully, enjoying each bite.

3. Balance is Key: Prioritize healthier options when possible. Load up on veggies, lean proteins, and whole grains to balance out the richer, calorie-dense foods.

4. Eat Regularly: Don’t skip meals to save up for a big holiday feast. Skipping meals can lead to overeating later on. Instead, eat balanced meals throughout the day to help manage hunger.

Tips for Smarter Drinking:

1. Hydrate Smartly: Opt for water between alcoholic beverages to stay hydrated and pace yourself. This not only helps control calorie intake but also reduces the risk of a hangover.

2. Mind Alcohol Calories: Alcoholic drinks can pack a surprising number of calories. Choose lighter options like spritzers, light beer, or wine, and be mindful of sugary mixers in cocktails.

3. Alternate with Mocktails: Enjoy flavorful non-alcoholic beverages or mocktails. These can be just as festive and enjoyable without the added calories from alcohol.

Staying Active Without Formal Workouts:

1. Stay Active Throughout the Day: Take advantage of opportunities to move. Offer to help with chores, take a post-meal stroll, or engage in active games with family and friends.

2. Short Bursts of Exercise: Incorporate short bursts of exercise into your day. Try quick bodyweight exercises like squats, lunges, or push-ups during commercial breaks or before meals.

3. Dance it Out: Join in on the dancing at holiday parties! Dancing is a fun way to burn calories and stay active without feeling like you’re working out.

Maintaining a Mindful Mindset:

1. Practice Mindfulness: Be mindful of your body’s signals of hunger and fullness. Pause between bites, chew slowly, and listen to your body’s cues to prevent overeating.

2. Plan Ahead: If you know you’ll be attending a big feast, plan your meals and snacks earlier in the day to account for the indulgence.

3. Focus on Enjoyment, Not Guilt: Remember, the holidays are a time to celebrate and enjoy. If you do indulge more than intended, don’t beat yourself up. Focus on balance and getting back on track.

Surviving the holidays without a 10-pound weight gain is absolutely achievable with a mindful approach to eating, drinking, and staying active. By practicing moderation, making smart choices, and staying mindful of your body’s signals, you can enjoy the festive season without compromising your health and fitness goals. Remember, it’s about balance, not deprivation, so savor the moments and celebrate responsibly!

By incorporating these tips and tricks, you can embrace the holiday spirit while keeping your health and wellness in check. Cheers to a joyful and healthy holiday season!

Mastering the Art of Weekly Workout Planning: A Guide to Fitness Success

In the whirlwind of our daily lives, finding time for exercise can seem like an insurmountable challenge. Whether it’s work deadlines, family commitments, or other obligations, prioritizing fitness often takes a backseat. However, carving out a consistent workout routine doesn’t have to be an uphill battle. With effective planning and dedication, integrating workouts into your week can become a manageable and rewarding endeavor.

Here are some invaluable tips to help you strategically plan your workouts and make fitness an integral part of your weekly schedule:

1. Set Clear and Realistic Goals

Begin by defining your fitness objectives. Do you want to build strength, increase endurance, lose weight, or enhance flexibility? Setting clear, achievable goals will help you tailor your workouts accordingly. Ensure these goals are realistic and measurable, giving you a sense of purpose and direction in your fitness journey.

2. Assess Your Schedule

Take stock of your weekly schedule. Identify available time slots when you can realistically commit to exercise without causing undue stress. Whether it’s early mornings, lunch breaks, or evenings, pinpointing these windows will help you allocate dedicated workout time.

3. Prioritize Variety and Balance

Incorporate a diverse range of exercises into your routine to target different muscle groups and prevent monotony. Aim for a balance between strength training, cardiovascular workouts, flexibility exercises, and rest days. Variety not only keeps things interesting but also ensures holistic fitness development.

4. Create a Weekly Workout Schedule

Plan your workouts for the entire week in advance. Designate specific days and times for each type of exercise. Consider factors like intensity, duration, and recovery periods. Having a pre-determined schedule increases accountability and reduces the likelihood of skipping workouts.

5. Be Flexible and Adaptable

Life can be unpredictable, and unexpected commitments may arise. Embrace flexibility in your workout plan. If you miss a session, don’t be disheartened; reschedule it for another day. Adaptability is key to maintaining consistency in the long run.

6. Mix in Active Rest Days

Rest days are crucial for muscle recovery and overall well-being. However, consider incorporating active recovery activities like yoga, stretching, or light walks on these days. This helps maintain momentum without overexertion.

7. Track Progress and Adjust Accordingly

Keep a workout journal or use fitness apps to monitor your progress. Track your performance, note any changes in your body, and adjust your workout plan accordingly. Celebrate achievements, no matter how small, as they signify progress towards your goals.

8. Seek Professional Guidance

Consider consulting a certified personal trainer or fitness professional. They can provide personalized guidance, design tailored workout plans, and offer expert advice on optimizing your fitness routine.

9. Stay Consistent and Stay Motivated

Consistency is the cornerstone of success in any fitness endeavor. Stay motivated by setting milestones, rewarding yourself for accomplishments, finding a workout buddy for accountability, or participating in fitness challenges.

10. Listen to Your Body

Lastly, pay attention to your body’s signals. Rest when needed, avoid overtraining, and prioritize proper nutrition and hydration to support your workouts.

In conclusion, effective workout planning involves a blend of commitment, adaptability, and perseverance. By following these tips and customizing your fitness schedule to suit your lifestyle, you’ll find it easier to integrate workouts into your week, paving the way for a healthier and more fulfilling life.

Remember, consistency and dedication are the keys to unlocking your fitness potential. Start today, plan your workouts wisely, and witness the transformative power of a well-structured fitness regimen!

The Crucial Role of Rest and Recovery in Your Fitness Journey

In the bustling world of fitness, it’s easy to get swept up in the excitement of workouts, nutrition plans, and pushing yourself to the limit. While dedication and hard work are key components of achieving your fitness goals, there’s an often overlooked yet fundamental aspect that deserves just as much attention: rest and recovery.

As a personal trainer, I’ve seen firsthand how individuals pour their heart and soul into their workouts, striving for progress and results. However, what many fail to realize is that progress isn’t just made in the gym or through intense training sessions. It’s equally shaped by the time spent allowing your body to recover and rejuvenate.

Rest is not just about catching up on sleep or taking a day off from exercise. It encompasses a spectrum of practices that are essential for your body’s healing and growth. Let’s dive deeper into why rest and recovery are non-negotiable components of any successful fitness regimen.

Understanding Rest and Recovery

Rest isn’t merely a pause in physical activity; it’s a deliberate and strategic component of your fitness routine. Recovery involves various aspects such as:

  1. Sleep: Quality sleep is when your body repairs tissues, synthesizes hormones, and consolidates learning and memory. Aim for 7-9 hours of uninterrupted sleep each night.
  2. Nutrition: Providing your body with the necessary nutrients is crucial for muscle repair and growth. Post-workout meals and a well-balanced diet are key.
  3. Active Recovery: Engaging in light exercise, such as yoga or gentle stretching, can improve circulation, reduce muscle soreness, and enhance flexibility.
  4. Hydration: Water is essential for transporting nutrients, regulating body temperature, and flushing out toxins. Adequate hydration supports overall recovery.

The Benefits of Rest and Recovery

  1. Muscle Repair and Growth: When you exercise, tiny tears occur in your muscle fibers. Rest allows these tears to repair and grow stronger, contributing to muscle development.
  2. Injury Prevention: Overtraining and insufficient rest can lead to burnout, fatigue, and increased risk of injury. Adequate rest helps prevent these issues.
  3. Improved Performance: Recovery allows your body to adapt to the stress of exercise, leading to better performance and increased stamina during workouts.
  4. Mental Well-being: Rest plays a pivotal role in mental rejuvenation. It reduces stress, enhances focus, and improves overall mood and motivation.

Implementing Effective Rest and Recovery Strategies

  1. Listen to Your Body: Pay attention to signs of fatigue, soreness, or decreased performance. Adjust your routine accordingly to allow for adequate rest.
  2. Prioritize Sleep: Establish a consistent sleep schedule and create a conducive sleep environment to ensure quality rest.
  3. Include Rest Days: Schedule regular rest days into your workout routine. These days are as important as your training days for long-term progress.
  4. Hydrate and Nourish: Fuel your body with proper nutrition and stay hydrated to support recovery processes.
  5. Explore Recovery Techniques: Incorporate techniques such as foam rolling, massages, and meditation to aid in relaxation and recovery.


In the pursuit of fitness goals, remember that progress isn’t solely achieved through sweat and effort. Giving your body the time it needs to rest and recover is equally—if not more—important. Embrace rest as an integral part of your fitness journey, and witness the transformative power it holds in optimizing your overall health and performance.

As your personal trainer, I encourage you to prioritize rest and recovery. By striking a balance between dedication to your workouts and allowing your body the time it needs to heal, you’ll set yourself on a path toward sustainable progress, improved well-being, and long-term success in your fitness endeavors.

New Year, Same Resolutions

The New Year is here and let me guess, you have a shit load of new “resolutions” you have written down to conquer this year, am I right?

You have that new 100 pound weight loss goal, you have the I’m going to eat clean for the rest of my life goal, you have the ditching sugar and alcohol goal and the “I’m going to read a new motivational book every week so I become my best self” goal. Do any of these sound like the goals you have set for 2020?


If you are someone that just said yes, I need you to take that cute little paper you just wrote on with all these amazing resolutions and rip it to pieces. Yep, cut it up, put in in the shredder or better yet, let your dog eat it! You want to know why? Those “goals” will only lead to failure, guilt and anger. You can fight me on that all you want, but I have seen it happen with one client after another. They set these goals that are just beyond their wildest dreams, goals that just writing them down seem already way out of reach and by February 1st, are already crossing them off as not getting done.





Please for the love of my mother, take a moment to really think about how you want to start this new year, this new decade for goodness sakes! Think about how you want to make your life better, about how you want to make your relationships better, about how you want to get out of debt or start a new business.


Think of these yearly resolutions now as goals for yourself. Set REALISTIC goals that you can actually finish! Set small goals, accomplish small victories throughout the month that will lead you to getting big results! Sometimes we easily look passed the small things because we see them for what they are, small checkmarks that mean nothing compared to that BIG VICTORY! But I am here to change your mind on that thought process, so let’s chat.


For example: You set yourself a goal of losing 20lbs next year. First and foremost, please don’t just set the goal of losing the weight. The number one issue I already have with this is what happens post weight loss? Are you going to keep it off or have a party to celebrate and gain it all back in one night? Think about it and get back to me, until then, lets continue with our goal setting.


Step 1: Lose 20 pounds next year and keep it off!

Step 2: How will we do that? Changing activity level and nutrition!

            Step 2.1: Increase activity:

Month 1: gym 2x per week.

Month 2: Gym 2x per week and a hike outdoors each week.

Month 3: gym 3x per week.

Month 4: gym 3 x per week and nightly walks around the block.

            Step 2.2: Nutrition

                     Month 1: Limit eating out to 2x per week/Increase water to 100oz per day

                     Month 2: Limit eating out to 1x per week/increase water to 120 oz per day.

Month 3: Same as M2, get 4 servings of protein in every day.

Month 4: Same as M3, get 4 servings of green veggies in every day.


Do you see how in Step 2, I made small changes every single month? I didn’t just jump off the deep end month 1, change my whole life in the snap of the fingers and expect everything to be ok. Make small, sustainable changes that you know you will be able to make so that your life doesn’t explode and your family doesn’t leave you on the corner!


Step 3: Track Progress. Don’t just go through the motions and expect to weigh yourself Dec. 31, 2020 and boom, life is good, goals were met now time to go to the next year. You need to have a plan in place that you can track your weekly progress whether that is weighing yourself, taking pics, tracking your food and water, you need to have a system that you can do every week to see how well you are doing. AND CELEBRATE THE VICTORIES! Be proud when you have done a full week of 100oz of water because dammit that it hard! Celebrate when you have eaten a home cooked meal every day for 1 week even when soccer practice ran late! Get excited when the scale says down ANY amount of weight because THAT is the true goal!!

Step 4: Make changes as you see necessary and be ok with mistakes! Life isn’t perfect, WE are not perfect! YOU WILL FAIL! And guess what? It is okay, take a deep breath, you will be fine. Tomorrow we start fresh and continue on our path to losing the weight, even if we don’t hit the 20 pounds you have set for, any weight loss is the goal.


This is just the “typical” resolution example of losing weight every year that I hear from clients and potential clients. Now don’t get the wrong idea, I believe everyone should put their health first, but I think it gets made into such an ordeal that people fail before they even start.


Start BIG but celebrate the SMALL.

Enjoy the process of getting to that point.

Learn from the failures and keep growing through the wins.

Stop making resolutions and start setting reasonable goals to conquer.

Make a vision board, write them on your mirror, see them every single day.

When your goals and dreams become reality, you will be thankful for the journey.


Teamwork Makes the Dream work!

Mirror, mirror on the wall…

When you look in the mirror what do you see?

Do you see the bags under your eyes or the zit on the tip of your nose?

Do you see the cellulite on your butt or the extra skin hanging from the back of your arm?

Are you so concerned about your “bra fat”, that instead of wearing your favorite tank top in the middle of the Arizona summer, you wear a long sleeve shirt?

Do you pay more attention to your “muffin top” or your non-existent, over rated thigh gap than your kids soccer game?


Take a moment, and really allow yourself to answer that one question.

Has our society made looks and appearances so dam important in our day to day that we have lost who we are and what we have to offer this world?

Instead of owning every single bit of you, you change to fit the mold. You change to fit in with the #fitmom. You change into the wife you “think” your husband likes or the mom you think your kids look up to.

I am a thick, 5’5 spit fire.

I have thicker thighs than Serena Williams.

I have the cutest group of cellulite dimples on each cheek.

I have skin that shines brighter than the oil in the actual bottle.

I have a waist 10x smaller than my thighs, so imagine fun a jean shopping trip can be.

I have more “problems” with my body than I literally care to count and the best part? I DON’T GIVE A RATS BEHIND! Why? Because I am who I am! Short, proud and round!

Physical characteristics are so yesterday. I want you to switch up your focus to who you are as a proud woman. Do you love harder than Cupid? Do you care more than Granny down the road? Do you make a mean PB&J sandwich every day just to see your youngsters smile? Do you make your husbands jaw drop just with that side eye sexy glare across the table?

So why does a little blemish on your forehead send you into a down word spiral?

STOP letting your body control your feelings, your joy and your happiness!

When you look in the mirror, see YOU. SEE you in all your blemished, cellulite, bra fat glory. LOVE all of your imperfections from your forehead to your toes. ENJOY your struggles to get to the top. EMRACE life one long, hard as day as they come.

STOP letting the mirror win.

Mirror, mirror on the Wall, who’s the prettiest of them all?


Struggles, Trials and Daily Challenges

The other day I was waiting for my morning client to stroll into the gym when I caught myself in a semi awkward silence with one of Jerame’s older clients. I’ve never really gotten more than a “Hey how are ya?” or a small joke that most likely went right over my head from him, not because I didn’t like him, just because he is a quieter man with a dry sense of humor.

That day however, he became a mild Chatty Cathy with me in the lobby of the gym. All it started with was, “Hey how are you doing?” I didn’t give him much, a simple “Well I woke up this morning, so so far, so good!” I returned the question and got back an answer that surprised me? Yes. Simple question, loaded answer.

Have you ever looked at someone, how they dress, the car they drive or the home they live in and think, wow, they have it made? If you said no, you’re a liar, but we’ll move on. We’ve all done it. Judged someone from the outside without knowing their true story. Without meeting them or getting to know them. They talk as if they live day to day with no care in the world other than the shopping spree or amazing vacation they are about to take this coming weekend, but deep down, they are struggling just as much as you may be financially, socially or personally.

Struggles, trials and challenges in life come in all shapes and sizes. No matter who you are, wealthy or poor, white or black, small business or CEO of a multi-million dollar company, we all have different struggles that affect our moods and how we live our day to day life. Now you may have just read that and laughed, “Seriously Caitie? A small business struggles vs. a multi million dollar company? Bye Felicia!” NO WAIT! Hear me out!

A small business is trying to survive on a daily basis. Hopefully having surpassed their 2 year anniversary, they open up shop every day praying for at least one sale, especially those in a small niche. Every day, trying to make sales that will increase revenue to pay employees, pay the water bill, pay rent and maybe get to take home a small amount for themselves to pay their own bills. Now yes, their bills may be smaller, but does that mean their stress and anxiety of not making a payment is any less?

A multi-million dollar business may seem like it is doing amazing on the outside, but can you for one second put yourself in the shoes of the CEO who has to write the checks to make sure his company is running? To really open your eyes, I will bring it back round to Jerame’s client who sparked this conversation. In the 2 minutes that we were talking, he told me over night he had added $1M to his payroll from taking on employees from a company that had folded. Did you just shit your pants because I sure did! Here I am worrying about my $700 rent check to the gym and here he is adding over $1M to his freaking payroll! Lord pray for me!

A stay at home mom does loads upon loads of laundry, grocery shops and cooks, cleans the house spotless while picking up toys for the 5th time today all while trying to keep all 4 kids alive. Her husband, on the other hand, is in his office sorting through piles of paperwork, dealing with clients or fellow colleagues and taking early morning conference calls because his main office is in New York all while he is worried about not bringing in enough money to feed and clothe all 6 humans that he is in charge of. Daily struggles, just different version.

Can you see that although the amount of money or social roles may be different, how the same type of struggle is still very much alive?

My business mentor told me on the weekly, “No matter how big your company gets, no matter how much money you make, you will always have worries and headaches, they just become bigger as you grow.”

Judging someone from what you see on the outside will always come back to bite you in the ass. You don’t know their story, you don’t live their life, you don’t understand what makes them happy or drives them bat shit crazy. My struggles and daily stressors may be polar opposite of Jerame’s clients, but that doesn’t mean he doesn’t feel my pain of running a business.

We all live different versions of LIFE. We all judge. We all want more but don’t want the responsibility of what may come of “more”. We all seek to be the richest, most famous, CEO of a big business, best trainer in town because we think that more = less. Let me be the bearer of bad news when I you that is so not the case, MORE = MORE.

Struggles will come and go, welcome to reality. Don’t wish you had someone else life until you truly understand what they go through on a daily basis.

Happy Day Fam! Smile and make today great!

Choosing Goals Right for You!

Choosing goals that are right for you and how to navigate them!

Have you ever set up goals for yourself that later down the road just seemed impossible?

You see a powerlifter you want to lift like and think that if I stick to a routine for 6 months I can lift a 405 lb deadlift too! But wait, I can barely lift 135 for a solid rep? How does that map out to even remotely doable? Or you see an Instagram model with a teeny tiny waste and 6 packs abs and think if I eat celery and chicken for 3 months I will fit into a size 2 jean as well! But wait, I don’t like chicken and I’m built like an NFL linebacker…how does that equate to the same thing?

Sometimes when we are setting up new goals for ourselves, we tend to set ourselves up for failure in terms of the type of goals and the time frame we have given ourselves. I am sure we can all think back to a time where we thought, ok, I am giving myself X amount of time to drop X amount of weight because this will push me to train hard and eat so healthy 24/7! But what we didn’t factor in was LIFE. We forgot about birthdays and anniversaries, about that week family vacation to Cabo we planned 6 months ago or the holiday’s that tend to bring out all the goodies and drinks and family parties galore.

When it comes to goals, I want you to try and dig deeper than the physical aspect, than the time frame you need to get it done by or the person you look up to that gave you this grand ideal goal. When you are deciding on a new goal to motivate you into the new year or give you that drive for something more, think about why you are doing it, who you are doing it for and what it is going to take. Plan out how life is going to change or how your schedule may become more chaotic than normal. How is this going to make you a better person or help you live a more fulfilling life?

Think of the “big ticket” items in life that are maybe hanging over your head that if gone or done with, would make you breathe easier. Think of things deeper than that six pack, like your gut or your mind, that may need cleansing or resetting. Think of your relationships with friends and family, spiritual and business, your enemies and neighbors. Think about things that you have always wonder “what if” about and make them a reality. If they aren’t meant to be, then at least you tried.

Set your goals high. Make them make you think BIG.

Set a plan in action for how you’re are going to make each goal possible.
Make small monthly goals that push you.

Reward yourself, celebrate and give yourself a pat on the back once you have completed a task.

Be in the moment while you are completing every step to this goal.

Learn and grow. Conquer and persevere. Thrive and be great!



Goals vs. Resolutions

New Years is right around the corner and what is the number one thing you associate New Years with?


We all have them, we all make them, we all forget them and fail. It happens every year, don’t even try to deny it.

Resolutions were made to be broken. We go into the new year all gong hoe and ready to be the best version of you! New body, new mind set, all new goals to be a different person.

I used to be just like this.

January 1st was around the corner and I was going be 20 lbs lighter, new haircut, new outlook on life and I wasn’t taking anyone’s shit anymore. Than February 1st came a long and I was still standing at the starting line with everyone else, trying to change themselves to be someone new in the new year.

What have I learned over the years?

To just be the happiest healthiest version of myself everyday of every year. You know what happened once I gave up on my “resolutions? I started growing and changing and evolving into the best version of me!

I don’t focus on my looks, I focus on all aspects of life! From personal to relationship, business and money, health and fitness, travel and trying new things. Life is about adventure. It’s is about LIVING every single day as if tomorrow you may not wake up.

If you knew, right now, in this very moment you are reading this, that today was your last day, would you waste it working out, eating lettuce in your cubicle at a job you hate with people you despise? Ya, I doubt it.

Focus on the things that matter most in life. Allow health and fitness to be a part of your life. Let people’s opinions only truly matter when you need help or want guidance. If you are unhappy in your job or relationship, change it! Financial goals…do it!

Be scared! Be unsure! That is what makes life exciting!

Our New Year’s Eve tradition was stolen by a couple that I follow and look up to a lot. I saw them do this about 3 years ago and it has stuck with us ever since! Not only does it help us stay focused all year, but it makes us work on ourselves as a whole, NOT just physical looks! You are more than welcome to tag along in this tradition, I would love to see how you make it yours!

December 31st: Dinner date to Sushi. We have kept it the same each year with Kabuki in Tempe, AZ because traditions duh! After we order, let the goal setting commence! We only use a napkin and pen from the restaurant.

**Deep down I know it’s because I always forget paper and pen, but I like how it fits with “tradition”

Titled: 20** Top 10 New Year’s “Resolutions” (goals)

2 for personal growth

2 for relationship growth (Love, Family and/or friends)

2 for business/job

2 for financial

2 for fun

You are only allowed to write down 1 at a time. Think hard about each goal, you only get two per category!

Only focusing on those aspects that will get you moving on the process! Once those actions are in place, watch the rest just happen!

Post that napkin on the fridge, on your bathroom mirror or even on the wall in front of the toilet. Put it someone you are forced to see it every day. The more you see it, the better chance you have at crossing it off your list!

Don’t make it complicated! Don’t make it unreachable!

Make this new year a chance at becoming better in all areas of life!

Make this new year a chance for you to start LIVING, not just existing every day.

Make this new year better than the last by being present, being motivated, accepting defeat and learning from failures.

New Year’s resolutions are meant to be broken. This year set goals and watch how much life becomes what you want it to be!

Hiring a Coach

Hiring a coach…

And why I did! I did in business, in nutrition and in the gym. I did because I want to be better. I did because I need accountability. I did because I need someone who can watch over me, perfect me and train me better than I will myself.

I hear it time and time again, “I don’t need a trainer. I know what I’m doing in the gym. If I’m confused I’ll look at the directions on the machines.” Or, “Why do I need a trainer/coach? That’s just a waste of money!” Yet, those are the people downloading workout programs online, still seeing no results and making all the excuses as to why they haven’t met ANY of their goals.

Do the best NFL players have coaches? Do Olympians have coaches? Do college athletes have coaches? So tell me again why you don’t need a coach? I don’t mean to be harsh or rude, but it is the truth. Even if you don’t ever plan on being the #1 draft pick or gold medalist, if you have goals and they are important to you, why would you not want someone holding you accountable for the bad and good?

I hired a business coach, nutrition coach and powerlifting coach all for that 1 reason, accountability. I needed someone to criticize my business and tell me how to be better and question why I wasn’t finishing projects on time. I needed a nutrition coach to ask for check in videos and wonder why I had the extra 300 calories of ice cream. I needed a powerlifting coach to correct my form and teach my the rules behind the meets. I needed these experts to make me better, make me as good as I wanted to be.

Yes, even me, a trainer and coach, has coaches to watch me, correct me and demand the best!

If I want to play ball with the best, I need to be at my best and doing that is not a solo job.

As a coach, I don’t demand my clients be perfect but I do ask for hard work and dedication. I ask for communication. I ask to give me your best, even if that is only 60% of your effort for the day. If I am going to give you my all, I need you to meet me half way.

We all struggle with staying on track. We struggle with motivation, planning and preparing. We struggle with knowing how to adjust workouts and macros (or may not know at all). We struggle every day and wonder why we aren’t hitting those goals?

We are creatures of habit in many ways and sometimes those ways just aren’t good enough. A coach is that one person who will question you, teach you and guide you passed those struggles. Make you see passed your road blocks and open your eyes to new things!

Having a coach doesn’t make you weak or incapable. On the contrary, it shows how much you care and how dedicated you are at being the best, playing ball with the big boys and pushing harder than ever.

Why should you hire a coach?

  1. Because you care about you.
  2. You want to be better than you were yesterday.
  3. You don’t care about age or how many kids you have or if your married, you want to feel good in your skin.
  4. You love yourself and you willing to cut back to get help where needed.

Do your research and find someone who you can trust and be comfortable with in the gym, in life, in business or in your relationships, and who can take you where you only dreamed of being!


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