You are not running out of time.

I feel like I have been unconsciously preparing for the coronavirus for months. It felt as if 2020 wanted to kill me as soon as it arrived. I am no stranger to challenges, but, what 2020 brought for me made all previous seem like amateur hour. And then came Corona. Personal struggles feel self-absorbed now. It’s important to say that our individual heartbreak and challenges aren’t less valid or any less deserving of space because of the global trauma. It’s easy to trivialize and feel guilty for still feeling heartache for our personal stuff when the magnitude of suffering right now is unlike anything we have ever lived through. I am fortunate to be resilient, driven, skilled and have a sense of humor that allows me to make jokes even in the darkest times. I also have the best dog on the planet to spend my quarantine time with and I have family and friends that I talk to daily. Even with these things, anxiety and depression show up sometimes. By January 6th this year, I had three major things happen. Two of which did not allow me the time or space to go fetal for long because I had to be sharp enough to make decisions with information coming in fast and changing even faster. For a highly-sensitive type like myself, the quickly changing landscape can be very hard to catch up to. I don’t usually like to share my internal world, but, my best friend lost her job of almost 30 years via Skype by two people in her company that she did not know this past week. She is a single mother. She was told pay and everything including medical benefits would cease at the end of the week. She is not alone. I found myself coaching […]

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Want Better Results from Your Fitness Class?

I have been in the health and fitness industry for a long time. I have evolved and grown in many ways. Some things I have abandoned and other things have stood the test of time. One thing that has really stood the test of time is my advice on fitness classes. When I set-up a program with a client, activities outside of the structured workouts are always a part of the plan. Most clients are already a participant in something when they come to me.  There have been recreational runners, hikers, bikers, climbers, walkers, fitness class enthusiasts, those that mix it up and serious athletes. All of these activities require a solid foundation of functional movement patterns, but, today’s focus is on fitness classes. I have spent the majority of my career being the Debbie Downer on fitness classes. Clients would excitedly tell me about the new class they found and then I would proceed to tell them what was wrong with that class. I know. I sound like an asshole. I had good intentions and it never made me feel good to watch excitement get the wind knocked out of it, so hear me out. My background is in physical therapy. My entire reason for wanting to be in the health and fitness field is to help people prevent insidious aches and pains and to be able to move awesome and feel good doing the stuff they love for the rest of their lives. Also note, most people don’t move awesome unless they are working on it consistently every single day. Fitness classes require high repetitions or long-held postures.  Most people do not have a solid enough foundation of healthy human movement. People don’t know that they don’t move well enough and neither do most instructors. If they did, […]

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Who are you listening to?

What in the world does it mean to have a best body?

I was in Target this afternoon and saw Us Magazine’s cover this week. It has Jennifer Lopez on it and the title is Best Bodies.

It struck me. What the hell does that even mean? How many women and young girls see that cover, compare themselves and then dismiss their body as less than?

How many guys see that and a million other covers over the years and compare the women in the real world?

I realize this sells magazines. But, here’s the deal.

They are strictly talking about looks, so, call that shit out. Looks aren’t the only aspect of what makes a body awesome. And who the hell are they to tell me what body looks best? How many people believe them?

Think for a minute about who the people are that are telling us who’s hot and who’s not. They are getting paid a whole bunch of money to figure out how to use our insecurities to make us “need” to buy stuff.

It’s simple really. They get us to think we need things by making us feel like we are not enough.

If we all felt secure in our own skin, it wouldn’t be good for a lot of industries. In fact, marketing to us would have to take on a whole new approach. The more confident and secure I am in myself, the less money I spend. When I am confident and secure, I don’t need anything outside of myself to feel good. I don’t feel like I need to fix things. Media doesn’t get to me.

I know that if I feel like something needs fixing, it isn’t about spending money.

You don’t need a magazine to tell you who has the best body. YOU have the best body. So do I.

I am not always in love with how every part of my body looks, but, that isn’t all a body has to offer. Ironically, when you honor it for all it has to offer, it looks better too.

My body is constantly working to correct itself. Even when I am not nice to it.

My body takes me places even when it is screaming for rest. It deals with what I give it.

My body constantly looks for balance and has systems to keep brining me back to balance all while dealing with chronic illness. Your body is doing the same thing even if you don’t have a chronic illness.

You know the things you do to treat your body poorly. Guess what? It’s so forgiving that it works to counteract your carelessness. It is working to counteract the environment. It is built to live. You cannot live while comparing yourself to bodies on magazines.

I encourage you to honor your body for being the best body you will ever have.

If you are sick and tired of the rules of how to look and what you need to do to get there sign up for the Unruly Rules for looking good, feeling great and living happy. It’s free and you can sign up below. No BS. Just simplicity.

Keep the conversation going. Comment below.

Happy No-resolution New Year’s

If you have been following for any amount of time, you know I can’t stand new year’s resolutions. I won’t get into why other than that they don’t work and they generally make people feel bad about themselves pretty quickly. What I do believe in is looking back on the year and reflecting on what went right and what you have accomplished. Spend some time with the things that make you feel good about yourself. Then, what didn’t go so well? What mistakes did you make? What lessons did you learn from them? Is there some area of your life that you keep getting in your own way? If you aren’t sure, is there an area that you keep making the same mistakes or you just feel stuck? This is a good area to enlist help in. Do that in 2015. I don’t think this should only happen annually, though. Especially if you have a vision you are working toward. I like to check in with myself on Sundays before I start the week. How I did the week before is my key to what needs attention the next week. Keep it simple and shut the critical voices in your head up while you are doing it. Don’t let them have a say in what your next week is going to be like.

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Loosen the Death Grip

Things don’t always happen as we plan them. Nothing is guaranteed. Anything can happen at any given moment. All things we say every time the unexpected happens, yet we still call it the unexpected. Yesterday started out as a good day. I had sessions with clients I enjoy very much. I worked on and made progress with an issue I’ve been having. I had a great evening session with a client that is just fun to be around. I had plans of exactly what I would accomplish when my session with her was complete. Mother Nature had other plans.

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Be The Weirdo

I recently had a conversation with someone about eating to fit in. More specifically being bullied about eating differently than everyone else. This one sparked a little something in me because its incredibly common and I think it’s a big part of why people are unsuccessful when they try to make positive changes in their lives. It happens in our own homes. It happens in the workplace. It happens in school. It happens at parties and events. I think it’s about time it’s talked about as what it really is.

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Have Your Fitness Breakthrough

I had someone ask me what I thought were the top secrets to have a breakthrough and achieve their fitness goals once and for all. It’s not really a simple five secrets kind of thing to have a breakthrough, but, I am going to do my best to sum it up into five bullet points. These aren’t really secrets as much as they are reminders or some may call it the simple truth.

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New Year’s Resolution Grinch

I think I might be known as the New Year’s resolution Grinch. I hate New Year’s resolutuions. I am kind of a hypocrite too, though, because I set “intentions” for the year. The thing is, I believe it is important to reflect on the year behind you, decide what you want in your future and make plans to get it. That is not what people do though. I have been coaching people a really long time and I can spot someone a million miles away that is going to fail at their goals. It sounds harsh, I know. This is going to sound even more harsh. Most people use New Year’s resolutuion setting as a way to completely go overboard the last few months of the year. People really do think that something magical will happen in their brain come January 1. Something is happening in your brain and it’s not magical. It’s called addiction. Addiction to carbs and sugar. This is a recipe for disaster.

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4 Holiday Tips

If we believe TV and movies, the holidays are nothing but a time of good cheer. But, for many of us, the holidays are a big source of stress. I have a few tips for getting through this holiday feeling fit and peaceful. 1. Set your day up. Your day is likely going to be filled with inflammatory foods that make you feel sluggish and cause you to crave more after the fact. Start your day out with a glass of water and a nutritonally powerful breakfast and the rest of the day will go better because you feel good. I like to have a green smoothie to start a holiday. It gives me energy and I don’t feel overly full, but, I am getting everything I need. 2. Do not skip your workout if you are already someone who works out. If you aren’t currently on a workout program, do something active. Take a walk, do some self myofascial release with a foam roll or a short core workout so that you get your feel good hormones flowing. 3. Let go of expectatiions. Allow the day to unfold and experience it as it does. Let go of the negative and look for the positive. 4. Remember who you are now. Being with family can cause you to revert to your old habits and lifestyle. Remember who you are today and who you want to be tomorrow. Staying present will allow you to do this, but, you will also enjoy your time with your family much more. Follow these four tips and the rest of the year will be much easier and more fun. Do you have some tips for how you stay fit and happy through the holidays? Email me at

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5 Fears Put To Rest

I am going to be cliche’ for a sec and quote Franklin D Roosevelt “The only thing we have to fear, is fear itself.” It’s true. Think about the last time you spent a great deal of time worrying or fearing something. Even if the thing that you feared came true, wasn’t the worry and stress of anticipating it and creating scenarios in your head worse than the issue itself? Fear does many things. It is a form of stress and we all know that stress wreaks havoc on our bodies. And since this is a fitness blog, I am going to remind you that stress increases levels of cortisol and increased levels of cortisol will keep you from having the body and health that you want. The reason I want to talk about becoming fearless today is to break down some walls you may have created for yourself when it comes to getting the body you want. Fear only holds us back. Yes, it is wise to fear a bear in the woods, but, I am not talking about that kind of fear.

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