Thursday, April 28, 2016

Myth busters - why women need strength training more than cardio!

Cardio won't cut it!  Literally!  If you are wanting a defined, sculpted, toned body - cardio isn't going to get you there!  It's so common that I hear people want to lose fat by doing cardio first.  They literally try to run their behinds off, but truth be told they don't get a round & tight booty from running alone or the sculpted arms & Carrie Underwood legs they are really wanting!  

It actually takes strength training to get the natural butt lift you are really looking for!  And feel like you need cardio for a healthy heart - trust me leg day with 10-15 heavy weight squats is going to get in some of the most intense cardio you have experienced!!!!

Here are my fitness pictures from day 1 to day 90.  During this time I was only doing cardio workouts for 30-60 minutes, 6x a week.  Yes I lost weight, but my after photo still wasn’t the results I wanted to see.  I went down in pants sizes & lost some pounds, but I was not toned or cut like I wanted to be. 

Weight training is where it’s at because you will grow your lean muscle mass!  Yes ladies that’s a sweet thing!  Here is why…the more muscle you have = the more calories your body will burn even while resting.  So you get to eat more food!  You won’t “get bulky” by lifting weights because women don’t have the testosterone men have to get big!  Instead you’ll carve out that figure you are really looking for!

3.  Strength training disconnects success from the scale & places the focus of success on weights or reps going up!  So many of my clients & myself included will vary in weight every day.  Because of this, most of my clients will get discouraged and “give up” before they ever get started because when the scale doesn’t go down fast enough they determine their new routine isn’t working!!!!  However, when we shift the focus on our strength gains & away from the scale, women get empowered.  They realize how strong they are & they fall in love with strength training!  

Here is a fun fact for you from a test group study if you still don't believe me!!

"Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.

Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results."  Nerd Fitness

Wednesday, April 22, 2015

A free trip to Cancun!

In the 11 years we have been married, Jade & I have never taken a beach vacation without kids!  

We went on a cruise for our honeymoon & a cruise for our 10 year anniversary.  That's it!  We've never sat on a beach and just soaked it in together!  Every trip has had kids in tow and generally has been to Disney or Universal theme parking it up and we leave absolutely exhausted even though we have the best time with our kids!

So this year when I earned a free all inclusive trip to Cancun for two I was absolutely elated!  He is the background partner in our business.  I'm in the front talking to people, running groups, coaching a team - but he truly is by my side - helping make key decisions and giving me the best advice.  I never do any of this alone!  So to reward him for all his support was truly priceless!

The view was spectacular, but honestly my date was even better!!!  There is something about 5 full days together to soak up the sun and each other that like nothing else!

Jade & I met & started dating when I was 14 and he was 16.  We've truly grown up together and consider one another our best friends!  But as everyone knows - with kids and busy lives it's hard to always date each other and to keep the spark alive, but we've worked hard to keep it there!  With owning our own businesses - two to be exact - sometimes we get stressed and bogged down - and well there aren't phone calls in Cancun!

This week was one for the books - it was so wonderful to see him relaxing and interacting with our friends - our beachbody team - many of them also earned the trip for free and brought their hubbies along too!

On this trip we got to dream cast - to plan out where we want to go and how we want to spend our time & that is a priceless gift!!!

I see a beach house with a vacation view in our future!  It's on the dream board & we will make it a reality!!!

Thank you Jade for your unwaivering support & belief in me!  Without your push we would not be standing where we are today!!!

If you would love to hear more about how we earned a free vacation & how we regularly earn free trips please email me at!  We are looking for passionate dreamers & doers to join our team - people to become our dear friends and to travel with us while we explore the world!

Tuesday, January 6, 2015

My Ectopic Pregnancy

I have been putting off writing this for sometime.  Trying to gather my thoughts, my emotions, and to understand purpose in hard things.  For me this blog is my therapy.  I have re-read where I was during my pregnancy with Ollie, during her open heart surgery, and it puts me right back in that spot.  Then I see more recent blogs I have created with the joy we live now.  So it only is right to share this so I can always remember a piece of our life - an important piece.  I write here for mainly for myself.

The truth is we were finished having babies.  I wanted a baby after Ollie, but Jade didn't and we had come to terms with being done and were perfectly happy with the 3 kids we have.  But God had different plans for us.  I had an IUD (paragaurd) placed in 2011 - I have had it almost 4 years.  In November I started having some abnormal and severe cramping, I thought it was my IUD and I told Jade it was time to talk about a vasectomy and get my IUD removed.  I personally don't like using synthetic hormones & my IUD had none in it - and honestly it was his turn to take one for the team.  He setup a consult appointment to get his vasectomy.  

Literally 2 days later (Thanksgiving day), I started having the pregnancy symptoms - after 3 prior pregnancies I know what it feels like to be pregnant.  Jade thought I was crazy, I agreed, but took a test anyway.  Then I saw the positive lines.  We were blown away!  And his face when I told him was sheer excitement for another baby.  I couldn't believe it, he couldn't believe it - it truly was a God thing!

So we scheduled an appointment immediately to get my IUD removed, and prayed like crazy that it wouldn't cause a miscarriage...and it didn't!  My hormone levels kept climbing & everything seemed to be on the up & up.

We planned a big reveal for our family at Aubrie's 9th birthday - we knew they would be shocked because they knew we were "done".  We bought the kids a baby doll to open at Aubrie's birthday party with a note about their new sibling coming in August.  It was several weeks of excitement & quite honestly amazement in God's miracle work.

I had some spotting this pregnancy, which was different for me that's never happened before, but with my blood levels continuing to improve my doctor was confident all was fine, but honestly I felt in my heart that it wasn' I told my sisters & mom because I kept thinking I was miscarrying.

I went Christmas shopping with my sisters December 11th & felt great all day.  It was so nice to spend a day with them.  It was a great day talking about baby #4 and planning what was to come!  I was 6 weeks along at this point which is still rather early considering we knew for 2 weeks prior.

Then on the way home I started to not feel well and it escalated quickly from me not feeling well, to thinking I may throw up, to passed out in a gas station on the floor then puking my guts out...waking up to an ambulance & fire truck.  I took an ambulance ride, waited a long time, and found out I had an ectopic pregnancy that ruptured.  We had lost the baby and I had internal bleeding and needed emergency surgery.

By the time she took me into the OR I could barely breath b/c of the bleeding.  I had a laproscopic surgery and one day of recovery in the hospital.  I came home with a huge, bloated and painful belly but was back to my old self within 2 weeks.

Our hearts were broken, but we are recovering at home with 3 kids to hug and kiss daily.  But please continue to pray for me.  I went from not wanting any more babies, to ecstatic about a baby, to losing the baby, and now I'm in this tough position to decide what's next.  I know God has plans and I will understand them all some day, but some days it's hard.  But all in all we are recovering and doing well....thank goodness for my husband - he's my rock as always! <3 p="">

Wednesday, December 10, 2014

Slow Cooker Chicken & Barley Stew

You simply MUST try this stew!  It's amazing!  I reposted the recipe from my dear friend Valerie Woeste over at her blog Healthy Life.  She is the master at clean, healthy, easy, and tasty recipes!!  

Serves: 8
  • 32 oz low-fat, low-sodium chicken broth
  • 1 tbsp garlic, minced
  • 1 tsp garlic sea salt
  • 1/2 tbsp thyme
  • 1/2 tbsp basil
  • 1/2 tbsp cilantro
  • 1/4 tbsp dill
  • 2 bay leaves
  • 1/2 tbsp fresh ground black pepper
  • 12 oz boneless, skinless chicken breast, cubed (uncooked)
  • 1/2 cup uncooked black-eyed peas, rinsed and picked through
  • 1/2 cup barley
  • 1 medium sweet onion, cubed
  • 20 oz potatoes, peeled and cubed
  • 10 oz carrots (3 large), peeled and cut into 1/2-inch slices
  • 8 tbsp greek yogurt (optional)
  1. Fill a slow cooker with broth, 8 oz water, garlic, herbs and pepper. Add chicken, peas and barley, then layer onion, potatoes and carrots overtop. Liquid should just cover vegetables. Do not stir.
  2. Allow to simmer overnight, at least 4 to 6 hours. Remove bay leaves and stir before serving. Spoon 1 cup into each bowl and top with 1 tbsp greek yogurt, if desired.


Related Posts with Thumbnails