A majority of resolutions made each year revolve, somehow, around living healthier, happier lives.  Here are ten common New Year's Resolutions:

Setting these resolutions, and actually achieving them within the year, would indeed make us happier and healthier, and we would feel a sense of accomplishment in doing so. But, how many of us have set a new years resolution, only to find that it fizzles out a month or two later?

I'd like to encourage us all to think outside the box in the new year, and bring in 2016 with a set of New Year Intentions, instead of resolutions.

Resolutions, although well intended, invoke the tried (and often failed) tradition of making quantitative goals, that more often than not, lose momentum after a month or two.  On the other hand, an intention is an on-going effort. If you stray from your intention one day, you can pick up where you left off the next day with a new commitment to your aim (and without the guilt).  Setting intentions is a more malleable approach because, let's face it, life hands you lemons.

When we set an intention for ourselves, it's like shooting an arrow into the future.  The more precise your intention, the better the chances of you hitting your target. With that said, intentions are less about the path taken to reach the end result, and focused much more on the target.

When we set resolutions, we typically attach a quantifier to a goal, like: I want to lose ten pounds, or I want to read twelve books this year, or I want to take a yoga class three days per week, etc.  Each resolution, although great, have specific guidelines that have to be met in order for the resolution to be fulfilled.  For those of us who are constantly evolving and changing, this is not always realistic.

Intentions, however, are simply more flexible, attainable versions of the same goal.  Instead of saying, "I want to lose ten pounds this year", you could say, "I want to incorporate more exercise and make healthier choices with my nutrition".   This way, you're not tying a specific number to weight loss by a certain day.  What's more, if you happen to overindulge here and there there's no need to beat yourself up, or throw in the "healthy intention" towel completely.  We can simply acknowledge that we didn't fulfill our intention completely that day, and start the next day full of intention again.

If we continually work on our intentions through the good and bad days, we will find those pounds will start to drop off without a strict timeline or an "all or nothing" approach.


In the new year, I'll be encouraging my team and accountability groups to set intentions, rather than resolutions to reach their goals, and I'll be getting started January 4th!

We'll focus on setting intentions for the new year, both long term, and daily.  We'll support and encourage each other to allow some flexibility and forgiveness into our lives as we work to fulfill our personal intentions, and we'll celebrate your journey, not just your destination.  We'll also, of course, continue to share healthy recipes, tips and tricks to hold each other accountable with our personal fitness and nutrition goals.

If you'd like to be apart of my next group, please CONTACT ME TODAY to secure your spot! there are just a couple of spots left.

One right choice...

It took one decision...one right choice for myself...to commit to this healthy lifestyle.


I was overweight, depressed, hiding from cameras and avoiding going out with friends because I didn't want them to see me like that.

I was skeptical that a 21 Day workout program, and a superfood shake, could turn it all around for me, but I had tried everything else...what was one more thing?

After the first week, I was amazed at how good I felt, and at how much weight I had lost already! By Day 21, I was down almost 15lbs in my first round! I was completely hooked, and WASN'T stopping there.

Now, I'm committing to my last round of 21 Day Fix Extreme before I put it up on the shelf for now, and commit to Hammer and Chisel in January.

What is Hammer and Chisel?

Hammer and Chisel is Beachbody's newest workout program, and it's unlike any other because there is not one, but TWO trainers helping us to create our own masterpiece: Sagi Kalev from Body Beast, and Autumn Calabrese from the 21 Day Fix, and 21 Day Fix Extreme programs.

The program uses an innovative resistance-training system that includes all three phases of muscle sculpting - Stabilization, Strength and Power (aka SSP Training).  Training in this way is unique because other programs only focus on one or two of these phases, which will give you good results, BUT having all three phases utilized can help you to relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days. 

Equipment required for the program include the following: 

- A few sets of dumbbells of various weights appropriate to your strength and fitness level. I'm starting out with 8, 12, 15, and 25 pound dumbbells, especially since I've built strength through 21 Day Fix Extreme over the past 6 months. 

- Either a bench or stability ball.  I have a stability ball, but will be asking for a bench for Christmas because I really want the full effect of the program.  I used to weight train using a stability ball, and LOVE the core stability aspect of it, but I also like to have the option of a bench for the Power workouts.

- Lastly, the program recommends a Chin-up bar OR a resistance band and a door attachment.  I have the resistance band, so for Christmas I've also asked for a door attachment.  Eventually, I'll invest in a chin-up bar, but I'm not quite ready to commit to doing pull ups just yet! haha!

What are some unique benefits of Hammer and Chisel?

- You'll improve strength, power, cardiovascular endurance, balance and agility.

- It's flexible in that you can adjust your nutrition plan based upon your unique goals: If you want to lean out or lose weight, sculpt and maintain what you have, or build muscle, you can adjust accordingly.

- The nutrition plan utilizes the portion container system just like the 21 Day Fix. SO, it's a simple, effective way to eat healthy while training!

What's included in the program?

- 12 Workouts on 6 DVDs utilizing the SSP training sytem.

- A set of 7 portion-control containers and a Shakeology shaker cup to help you maintain proper nutrition.

- The Master's Hammer and Chisel Program and Nutrition Guide with a straight forward eating plan, easy-to-make recipes, and Sagi an Autumn's expert tips for getting the most of your workouts.

- Quick-Start Guide lays out your 3-step blueprint for building the body you've always wanted.

- 60 Day Calendar that shows you which workout to do each day for efficient and effective training.

- PLUS 2 FREE BONUS WORKOUTS - 10 Min Ab Hammer, and 10 Min Ab Chisel

How can you get your hands on this program?

Contact me, and I can help you get started with this brand new program TODAY! 

AND

Starting in January, I'll be running a Hammer and Chisel accountability group! I'm looking for 3 people to join me with either the 21 day Fix, 21 day Fix Extreme, or Hammer and Chisel starting January 4th! (The program you choose will depend on your fitness level). Together we will hold each other accountable, and start the New Year off on the right foot!

Make one right choice TODAY like I did, and see your goals come to life!

I'm thirteen years old looking in the mirror at my awkwardly shaped body, wondering if anyone else thinks it looks as awkward as I do. I'm seventeen, and worried that I'm not smart enough to get into a good college. I'm twenty one, fresh out of college and you're 20-30lbs heavier than I was in high school...I wonder what my high school friends will think of me now. I'm 30, a new mom, and I feel uncomfortable in your own body. "Will I EVER get my body back?".

So many of us, especially woman, go on an on about how everyone else has it better. How we could be prettier, smarter, have a better job, be in a better place at our age.  We envy other women for what they have and wish we could have it ourselves. What if, just for a moment, we stopped all of that.  What if I asked you to take a step outside of your body for a moment and actually meet YOURSELF!  I bet you'd find that you have a LOT more to offer than you admit to, and I'm willing to bet that you'd be pretty damn jealous of the person you meet! You'll see that you're gutsy, hardworking, strong, motivated, compassionate, lovable...if you could just SEE yourself...you might really like the woman staring back at you.

So, how do we do this? How do we introduce ourselves to...well, ourselves? And, how do we get ourselves to see just how valuable and important we actually are?

By building self confidence.

Self confidence is a personal journey.  We all take different paths to find our self confidence, but ultimately we all share one common goal.  There are NO right or wrong ways to build self confidence, you simply must find what works for you.

Think of confidence like a mental muscle, and like muscle we're all born with it, but NOT everyone flexes it.  If you want muscles to grow stronger, you have to exercise them, right?  Here are some ways to do that:

- Use positive affirmations: Consciously think positive thoughts as you go about your day.  Say them out loud! Cheesy, I know, but you'd be surprised. Wake up in the morning and say, "I'm AWESOME!" Then laugh at yourself a little (because it will seem awkward and silly at first), BUT you'll find that exercising your mental muscle each day with positive affirmations becomes second nature to you!

- Listen to upbeat music: I'll be the first to admit that I'm not exactly the most musically inclined person. I like music, but I wouldn't be able to tell you the name of the band playing a song that I'm humming along to...I just don't keep up with that stuff..haha. What I do know about music, though, is that when I'm feeling badly, it can really help to turn my mood around.

- Exercise: LITERALLY! Get out for a walk, or a run to enjoy the fresh air. Enroll in a workout program at your gym, or better yet in the comfort of your own home (I can hook you up!).  Exercise releases all sorts of hormones and feel good stuff to turn that frown upside down! It's amazing how your mindset can change after a quick 30 minute workout!

- Eat healthy: Like exercise, a balanced, healthy diet can help with boosting your confidence because it naturally makes you feel good! You're also decreasing risks of anxiety, depression, chronic diseases, etc. just by eating right (and exercising).  So, load up on those fruits and veggies (and let me know if you'd like some tools on what a balanced diet should look like).

As you exercise your mental muscles to help boost self-confidence, you should also be creating a list (mental or physical - whatever works best) of all of your GOOD qualities.  What are you good at? If you don't know, FIND OUT! Take an art class, start a workout program, try pottery making, gardening, cooking, etc.  Pick up on a passion, and nurture it.  Having a hobby, and making time FOR YOU can really help you to become more confident.  If you're still have trouble finding that time, check out this book I read called, The Fringe Hours, by Jessica A. Turner.  It's all about finding those little pockets of time through the cracks of your day that are all yours (you just have to find them!).

Another important thing to remember is that you need to STOP obsessing over the CAN NOT'S, and start focusing on the "What can's" - What can I do to improve myself? How can I be a better version of myself? What can I do to be more positive? How can I show up in this world as a healthier, happier person?

Lastly, as you're finding your confidence again, pass on your wisdom and gifts to others! THIS, my friends, is one of the main reasons why I decided to become a Wellness Coach. I SHARE my experiences with other woman, and help them to build their self confidence again the only way that I know how.

So, go ahead...introduce yourself to yourself. 

You're thirteen years old looking in the mirror at your awkwardly shaped body and thinking "I love my body - one day it's going to be strong and help me get through a half marathon". You're seventeen, and excited for the opportunities that are ahead of you. You can do anything you set your mind to. You're twenty one, fresh out of college and you're 20-30lbs heavier than you were in high school. You greet your friends with open arms and catch up on the years you've missed with each other.  Maybe you all poke fun at how that "freshman 15 turned into freshman 30 for all of you"! You're 30, a new mom, and you earned your stripes. With a little hard work, and persistence, you know you'll get your body back one of these days.  For now, you're just enjoying the precious moments with your little one.

I'll leave you with this: Confidence is an attitude that only YOU own, and only YOU can control. 

Contact me if you would like me to share more about how I re-gained MY confidence. Or, if you have a passion for instilling confidence in others, especially women, then join my team!

I had someone tell me once that being a coach meant supporting this notion that women need to get that "bikini" body, or look a certain way to be noticed. Well, I'm here to tell you THAT'S JUST NONSENSE!  Instilling the stereotype in women that they need to have this "bikini" body in order to be valuable is not AT ALL what I'm about as a coach. 

I'll be the first to admit that there was a time in my life where I thought that constantly being on a diet, and looking a certain way would somehow make me more attractive and more accepted. I fell into the lap of the common stereotypes of what the perfect body should look like, and literally burned myself out trying to look a certain way. I've since discovered an entirely NEW outlook on "diet and exercise". In fact, the word "diet" is hardly apart of my vocabulary...

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Day 2 of the Holiday Fix, and I'm FEELING IT from Plyo Extreme, and now Upper Body Extreme.  I'm looking forward to Pilates tomorrow, but I know I won't be off the hook completely.

Aside from the soreness, my nutrition has been on point, and I'm already down 5lbs! NOW, keep in mind that I tend to carry water weight extremely easily, so when I start eating clean again (NO cheats), my body responds well to that. Now that I've "de-bloated" from Thanksgiving week, I'll begin to steadily lose weight over the course of this 21 day round. But, I'm well on my way to my 10lb weight loss goal by Christmas!! Woo!

Isn't it amazing how a workout can change your entire outlook of your day? I'm an early riser, and I like to get my workout in first thing before I start my day. It clears my mind, and I can check it off my "To Do" list as one less thing that I need to get done.

I don't know about you, but I like variety with my workouts, which is why I love Beachbody programs so much.  I'm particularly drawn to the 21 Day Fix and 21 Day Fix Extreme because I can commit to a program for a short three weeks, take a week off if I wanted, and then jump right back on board for another 21 Days. It's simple, quick, effective, and I achieve SO much in just three weeks!

If you're looking for a quick fix, and an overall lifestyle change, then join me in my December accountability group - The Holiday Fix!

Contact me to get started!