I love the illustration above. Most of us are unaware of  the effects that our work, workouts, and family responsibilities can have on a weekly basis. This can lead to ongoing stress, and sore- overworked, muscles.

Most of us look forward to our weekend. It’s a great time to relax, restore, and enjoy time off from work. Take some time to pamper yourself and allow yourself recovery time from your workouts with a relaxing Epsom Salt bath or massage. Think of Sunday as a fresh beginning for the upcoming week. I like to think of it as a day to prepare for a successful week. 

Follow the tips below to enjoy a successful, productive, weekend to get you recharged and ready for the week ahead.

  • RELAX- We all have busy weeks and relaxation is vital for our physical bodies as well as our mental health. We all need downtime; time to recharge and shut out all the noise. Consider unplugging or at the very least limiting your time on social media. Take this time to enjoy life’s simple pleasures, like a walk in the park, watching a movie, or just enjoying time with family.
  • RESTOREWeekly workouts can mean stiff and sore muscles. It’s important to allow recovery to rebuild and restore muscle tissue. Treat yourself with a massage, sauna time,  or  an Epsom salt bath. Pull out the foam roller and yoga mat for stretching and massaging any tight, overused muscles.
  • PREPARE-  Prepare to be successful for the upcoming week. Plan your workouts for the week and write them on your calendar. What about meals? Consider the mindset of a fitness competitor. They journal their workouts, they plan their meals, they prep their food.  That’s the key to success. Try preparing meals in advance. Cut up fresh vegetables and fruit to store in containers.  You can also prepare grilled chicken, baked potatoes and boil eggs in advance to use for quick, healthy meals during the week. Having heathy food on hand when you come home late from work can make for a successful week of good, healthy choices!

Life is all about balance!



Tomorrow Is Never Promised

Look around and pay attention to all you have to be thankful for in life. It’s easy to take loved ones for granted and get caught up in the busyness of life. Do you let stress weigh you down and lose focus of what is really important?

However, part of improving your health and fostering family relationships is learning how to handle stress and create more balance in life. Make a point to slow down, communicate with loved ones face to face- cut back on social media.

Children are stressed when we are rushed. Therefore, prioritize your time by realizing you can’t do everything. Some things can wait, but what’s more important? Time flashes by; appreciate the special moments with loved ones. Take time to eat meals with your family and really enjoy your food and one another. Plan special events and trips to create special memories. You’ll be glad you did!

Transformation Thursday


Transformation Thursday. It’s what you do everyday that will transform your body.

To get lean– Meals need to be balanced protein, (healthy carbs- sweet potato, quinoa, greens) and healthy fats (nut butters, coconut oil, olive oil, avocado, nuts)

Image result for balanced meals

Add in resistance interval training 2-3 times per week. Learn to bring more awareness to your workouts! Are you exercising hard enough?  Is it hard to get through your last few reps? Are you pushing yourself  in your interval training? If it doesn’t challenge you, it doesn’t change you.

Image result for pop sugar circuit  Training


Stay On Your Side, Trust Yourself

takecareA decision to improve your health begins with awareness and a strong desire for change.  A change in mindset is required to make the necessary lifestyle changes that will improve your quality of life, self image, and self confidence. We all struggle with making peace with our food choices, finding time for exercise and balancing family life. So learn to enjoy each day with a goal to instill change by making healthy food choices and increasing your activity during the day. Lose the guilt when you can’t find time for your workout or if you give in to that piece of pizza or doughnut. Life is a roller coaster ride- learn to find balance and peace by losing the “all or nothing” attitude and always picking yourself back up and getting back on track. Fuel your body with what it needs to stay healthy and active most of the time but learn to enjoy, splurge and celebrate life’s special moments without the guilt.