How thankful am I?

What a year it has been. This is the time where reflection begins to happen. Thanksgiving is next week, and we begin planning for family and friends. Celebrating amongst a feast is most tradition. A client of mine gives gifts on Thanksgiving and not Christmas. He believes this is the holiday you should celebrate those you are thankful for. I agree. We get so wrapped up in the hustle and bustle of the season and tend to bypass what really matters.

In saying all that, I put my Christmas decorations out this weekend. Why? Because I had time. Not because I am “skipping” Thanksgiving but more that I had time to myself to get it done. I was so very thankful for that.

“Blessed are they who see beautiful things in humble places where others see nothing.” Camille Pissaro

So… about a year ago, my dear friend, Holly, approached me with a vision of creating a website and blog. I was like, no thank you. Here is where we started, 2 girls with a dream. When you don’t believe in yourself, someone else does. I promise. I have been the least confident person and I have been the most confident. When fear is your state of mind, it is so very hard to overcome. I was most concerned with what others would think, or how everyone else would react when Mitzi came out with a blog. It took a while to own it and realize haters will hate and if I reach, encourage, strengthen, or enlighten just one person then I have made a difference. Holly was my absolute biggest fan with this. She said make a list of what you want to talk about. With that, I came up with 24 topics. Some I was more passionate about than others, but all 24 I felt were important lessons in health, fitness and life. Let me say, it felt damn good to write about it. I have watched thousands of people read my blog. You can’t imagine how thankful I am for your feedback and positive words. It’s not over by any means. She wants me to talk about cheese. I laugh because she is serious.   I am open to your ideas as well, please share with me a topic that you’d like me to touch on and I will be glad to share my vision (opinion) about it.

STRONG is alive more than ever. I have big plans for it. It’s who I am and who I strive to be. It is an amazing feeling to be approached by strangers that say they read your blog and appreciate you. This is when you realize what you’re doing is definitely the right thing. Not a lot of people can say that.

Struggle is real. I read it on social media every day. I want to say stop wallowing in self-pity and self-doubt and get your ass up and fix yourself. If you are waiting on someone else to do it, good luck. You will be a miserable person for a very long time. I do not feel sorry for you.   Illness, relationships, jobs, etc., I have read all about them. Be you, and be the best you that you can be. If you don’t have that friend that is honest enough to tell you that, you need new friends. I have those best girlfriends that keep it real and then I have those guy friends that keep it real. Do I like their insight all the time? Hell no! A good mix of both keep me on my toes. The most valuable lesson that I have learned this year was your “friends” are far and few in between. My friends don’t rotate. Think about that. Do your friends rotate? Find you and find those that will never let you down.


What inspires you to become more than you were when you arrived? Make the best of every situation. Find your joy in all walks of life. Remember, someone else in this world would love to be walking in your shoes.

I was at a seminar 2 years ago and I remember being asked to “turn my inspiration into action” and to answer these 3 questions. That’s a bigger task than I thought.

  • What inspires me? To help others make a change. To never give up on those I believe in. To teach health and fitness in the most knowledgeable, experienced manner that I can. To live what I believe. To experience what others may want to achieve. To give back to this community. To be known as someone who practices what she preaches. Most of all, if you’re reading this, YOU inspire me to continue being the best me. To teach.
  • Why is it important? Because 17 years ago, I ran 1 mile without stopping for the first time in my life. That moment taught me everyone starts somewhere. If I can be someone’s mile marker, then sign me up. If I can help anyone at any time to be more than they think they are, I am your girl.
  • How will you bring it into your life? Stay real and stay focused. Always be honest.   Be there for people. Most importantly, care and work your ass off. Live the words that you write. Inspire without knowing you did so.

I was walking through Kroger parking lot about a week ago. A sweet lady stopped me and said, “every time I see you, I stand up straighter and fix myself.” I did not know her, but what an astounding statement. If I can do that to someone, win win.

Let me share two text messages I received this week. Let me preface by saying, I am sharing because this is my what, why and how of inspiration.

  • “Just thinking about how scared I got when I saw those girls lunging in the parking lot with loaded barbells. Scared me to death!! I’ve been thinking about it and have spent the weekend with my mom and sister who can’t get over how different I look and how hard my legs have gotten and how much smaller my arms are. I’m actually inspired and can’t wait for the day where I’m lunging with those beastly bars! However, I’m pretty confident I’ll still yell at you until I love you at the end.”

She wants it. Hard work, results, tears, sweat, and belief within ourselves is what inspires us to keep fighting. Could not be more proud of her.

  • “Funny how my first day back at the gym in months and I see you… doing your thing. I’m starting back slow, trying not to be too hard on myself for starting over yet again. My fitness level has tanked, but I I’m a fighter and I’ve got my fight back! Thanks for remaining supportive!”

I call that a “God Wink”.   She is right. I am your biggest cheerleader all the time. I don’t give up on you, you do. She is a fighter and she is back.   I love this.


As the holidays approach, ask yourself what really matters… fine china or paper plates?   They both feed your hunger. One is not better than the other in the real scheme of things.   Be thankful for having a good foundation, for the people you are surrounded by, for life, for health, and for the grace of God.

I am thankful for each of you. STRONG has never been STRONGER.

Be Good, Gracious and Kind

Much love, Mitzi



Sometimes the most unlikely places are where you find the most wisdom. It is here in these places that many have too much pride or ego to sit and listen or to bask in the world of people that are different. Judging others seems to take precedence over kindness.

I was watching this video the other day, as many of you may have already seen it.

I laughed, cried and listened to it about 4 times. There was so much said in that 10 minutes. I wonder did you listen? Did you stop listening in the middle to go do something else? Did you allow your mind to wonder? I ask you to take 10 minutes of your day and truly listen to his words.

My notes…

“But a man”… Just a man. Who cares of color, or gender, or differences? Just be you and be the best damn you there is.

“Boys, I don’t have a problem if you aim high and miss… But I’m gunna have a real problem if you aim low and hit”… BAM… Stop taking the easy road. Fight for better and then fight for best.

“You’d rather be an hour early than a minute late”… Respect. Respect people’s time.

“Make sure your servants towel is bigger than your ego”… you are not better than anyone. You’re not. Not one thing you own makes you a better person than the cook.

“You are what you repeatedly do”… Amen! People see through your words and watch your actions. You are not invisible.

My favorite:

“Every day of your life, FIND YOUR BROOM”

“Pride is the burden of a foolish person”

It has taken many years to grow and to understand these two statements. There have been numerous times in my life that I have watched someone else sweep and had too much pride to take the broom. I ask myself why? And for no other reason but to watch them do it.   Those times have changed. No one else can do it for you. If you want it, build it, grow it, fight for it, and don’t lose sight of who you are. How do you live?

There is so much power in standing tall in the worst situations. When you fall, rock bottom is hard to come up from. You find your will and your worth to get back on your feet. Unstoppable.


Strong – Mitzi



Strong Answers for Questions?


Strong Questions for Answers?

Depending on how you would like to view this post is up to you. Every day I get thrown questions, questions that I would think people would know about the fitness industry. In all honesty, they don’t, or maybe they do, and just don’t like the answer. I’m not real sure. I have chosen 11 of the most frequent asked questions I am asked as a trainer, friend, relative, or just as ME! Here are my answers…

  1. Should I just do cardio to lose weight?

Answer: No, not just cardio – cardio, weight training and diet is your answer. Cardio is great to burn fat (while in the act) but one method is not enough. You probably won’t see lean muscle mass if this is all you do. Muscles help raise your metabolic rate and therefore, weight training and cardio go hand in hand.

2.  Do I give up all carbs?

Answer: No! There are 3 macronutrients, fats, protein and carbs. Your body needs all 3. If your body consumes one in excess of the others, you will see a weight gain. It’s called balance. Should you not eat simple carbs? Absolutely.   You should be looking for sugars that are found naturally in food and not processed or refined.   This is why I look at ingredients and not a label.

3.  How can I not bulk up?

Answer: My favorite #1 question of all time that is followed by this statement… “I can’t lift heavy because it makes my legs bigger.” Uhmmmmm ok.   This is true to some extent. I get it.   You want to be progressive in your training, not too much too soon. Will you build muscle? Yes. Your bulk comes from muscle under fat. You want lean muscle? Get rid of the fat. Your nutrition should be on point. You are not leaning by eating crap and working out. Lean muscles = Lean meals. Sorry folks, but that is a fact. I can promise you, I lift heavy and I’m not walking around looking like I’m on steroids.

4.  Can I get injured doing squats or lunges?

Answer: You can get hurt doing any movement incorrectly. Squatting can be very beneficial. Squatting with terrible form can be very harmful. Don’t be afraid to ask someone if your form is correct.

5.  You preach paleo – Is that all you believe in?

Answer: I do believe in it, but… I also have been around long enough to know that just because it’s a fact that it works, people will not do it or even try it. They want easy. Sorry, not sorry. That’s a fact. I have seen it on W30. What an incredible beautiful journey those 30 days are for people and then comes Day 31… Bye Felicia! 30 days down the drain. Yes, I have incorporated a supplement in to my life – WHAT DID SHE SAY? True story. After realizing I was not getting all the proper nutrients that my body needs, I began researching. I found a soy free, dairy free, gluten free, plant based supplement called Isagenix. I LOVE IT. It works for me. I still remain to cook paleo friendly, although I have added Isagenix in the mix. My results are amazing.

6.  Do you ever over eat?

Answer: Yes and no! I am very aware of what goes in. When I do overeat, I’m constantly talking to myself when I do it. It’s mostly at a party when I start grazing for no apparent reason or chips and dip. A friend of mine said at a recent baby shower, “if you never start, you wouldn’t lose control.” She was absolutely right as we were both, dipping crackers in a shrimp dip.

7.  Do you over train?

Answer: HA! I ask, do you under train? I have such mixed feelings on this. As for me, I would say no, but my physical therapist would say yes. Although I have not been to see Don in a while.   I think I know my body well enough now to know when enough is enough. Do I watch people over train, yes! Those that join a gym, jump in with 2 feet, killing it day in and day out, and them BAM, tore that shoulder right up. Or the non-runner that decides to run a marathon in 3 months, the likelihood of a knee, IT band, or plantar flaring up is likely and very common. As exciting as it is to begin your fitness journey, do so with caution.

8.  How do I get your legs?

Answer: Pick different parents. You can’t. I run every day, and I work out hard. Good genetics is where a lot of this lies. I promise I can say that about many of your abs. My abs suck, scars are my enemy. Embrace what you have, enhance your assets, and show them off.

9.  If I can do one thing to get fitter, what would you suggest?

Answer: Find what moves you and get started. I can’t answer this for you. If I had a dance class to join every day at 11:00, you would find me there. That’s not an option that I have.

10.  What would you tell me to cut out of my diet today?

Answer: Fast food and sodas

11.  What’s the secret?

Answer:   I wish I had an easy answer for that. The truth is hard work, dedication, a love for yourself, and the realization that every day you’re getting older not younger should be enough. Where will your body be in 1 year, 5 years, etc. is up to you. You are in control. Your choice.


If you have any questions, I’ll be glad to answer in my most honest opinion. If I could bring each and every one of you in the realm of how much better you would feel if you just changed something, I would. I can’t tell you how vested I am in my passion for changing you, this town, my family, the future… I can’t get enough.

Last but not least, stop talking about it and do it. You are the ONLY person that can change you.

STRONG – Mitzi


Strong Core:

The turning point in the process of growing up is when you discover the core of the strength within you that survives all hurt.” Max Lerner

Core is defined as the central or innermost part of anything.

For me, I look at this as 3 parts of the total body.

  1. It is your torso. Functional movement is highly dependent on this part and lack of core muscular development can result in a predisposition to injury.
  2. It is what drives your inner being. You getting up to conquer the world or moping around waiting for some miracle to do it for you is a choice. Your will to do your best in life. Your competitive nature and how you react to a win or a loss.
  3. It is your personality. Are you the same in every social setting or do you change to please others? Your core personality is not going to change – it is hard wired. When you create a personality (that voice in your head), your brain goes on overload. This is where you become undecided about your wants and where your priorities really lie in life.

“You have to set yourself goals so you can push yourself harder. Desire is the key to success.” Usain Bolt


Let’s go back to what most of us think about when we say “core”, your torso. I teach a 15-minute abdominal class 3 day a week. We focus strictly on strengthening our abs, back and oblique area. Why? It will help bring more balance to your body. It will lessen the likeliness of injuries. It protects your inner organs. Believe it or not, any back pain could be associated to a weak core. It will improve your posture and with this, you begin carrying yourself with a little more confidence. You will just simply feel better. Here are a few ideas to just to get you started. If you think of sit-ups when you think of abs, you shouldn’t. You should possibly start with a plank for seconds at a time and build up your time accordingly. Crunches are also a start to a full sit-up. Bridging your pelvic area is also good. Pace yourself.


As my husband and I drove away from the soccer field with our 9-year-old son, he asked, “why do you think some kids are driven and others are not?” My response was, “you either have it or you don’t.” I truly believe this. I look at my twins and think my word, they are night and day. I gave birth to these two on the exact same day, I minute apart, and they are completely opposite. Manny, as we call him, loves soccer, loves it, and could be really good (he is good, I just expect more). I must remind myself he is not me in this area. As I’m watching, I’m the mom that is like play harder, be aggressive, push, push, push, more, more, more… YIKES. That is just not his personality, it’s mine. He is a team player and he loves the game. To him, that is his best. And that’s ok.   Then there is Elli, she received the driven blood. There is not much that can stop her when she sets her mind to it. She struggles, she fails, and she gets back up fighting. That’s more like me, so I respond to her differently. As parents, we love each the same and are equally as proud. We continue to guide them equally as hard to be their best self.   Not giving your all, is unacceptable in this house.


The core of you and your inner being is your personality. Were you given every opportunity or did you work for it? Did you struggle or allow someone to enable you? Do you pride yourself on your journey or is the path behind you beautifully paved? This core is what has made you – you! Are you proud of how you achieved your success? Are you entuned with the battle that has made you who are? Do you have a story that inspires others?






I have added this clip that I found to be pretty top notch STRONG. I think it kind of makes everyone that watches put themselves in it. Would you race for $100? Where do you line up?

The reality is some people have been given a head start. The reality also is, it doesn’t mean you can’t catch up. No excuses! Run your race!

Search your core: your body, your mind, your being and find your fight harder, stand taller and not accept defeat.


Align your core – STRONG



I’m sitting in church Sunday morning and the priest begins to talk about people being equal. Which, in this world, could definitely be a lengthy discussion. He described working people doing different jobs but getting paid equally the same.   How do you feel about this? Controversy at its best.

“Developing a good work ethic is key. Apply yourself at whatever you do, whether you’re a janitor or taking your first job, because that work ethic will be reflected in everything you do in life.” Tyler Perry

Couldn’t we apply this to health in general?

Just because 2 people work out the same length of time each day, do they get the same results?

If 2 people ate the same thing for 30 days, would they look the same?

If I go to the gym 6 consecutive days, but someone else goes 3 consecutive days 2 times a day, would their results be the same?

These questions have no right or wrong answer because we are all different people with different goals. The question you should be asking yourself is AM I DOING ENOUGH? Are you working and striving to meet your potential in the gym, at the dinner table, or at your job?

It’s not about being perfect. It’s about your effort. When you bring your effort every single day, that is where transformation happens. That is how you change my friends.

Think of these 6 criteria for exceptional work ethic in the gym (or in life in general):

  • Do you care?
  • Are you doing what you said you would do?
  • Are you focused?
  • Have you taken the initiative?
  • Are your goals attainable?
  • Do you have a timeline?

People, stop wasting your time being “that” person in the conversation that is saying, “Well, if I’d get back in the gym…” or “I just gave up because I didn’t see results (with a cookie in your hand).” Or “are you a trainer? I need to call you.” My phone works. If not me, then call someone else that can get your butt to the gym. I just want you all to find what moves you.

Think of your job for a second, do you give that your all? Do you show up late? Is your lunch break longer than others?   Did you speak to those around you? Are you cordial? Did you do something extra for someone else? Do you even care you have a job?   The work ethic that you put forth towards your job flows right over to your health.

Make a difference in your own life.

“Be humble. Be hungry. And always be the hardest worker in the room.” The Rock

STRONG – Mitzi


My family and I were in Lafayette for a CrossFit competition this weekend. It was an all day event and we were starved.   Grub Burger Bar was where we headed afterward. I debated on that burger and fries. Was it really worth it to me? The brussel sprouts and tuna was the winner. It was delicious. Now, here is where I lost it. On the menu are these fun, kid, like, milk shakes. The temptation of one of those was my weakness. My kids wanted one, as well as my husband. This led to me thinking that of the 3 of them, one of them would not finish theirs and I would drink the rest. Yes, I completely preplanned that. Sure enough, Elli drank half of her “Dirt Cake Milkshake” and I drank the other half.   Totally worth it to me.

Cravings happen to everyone. You are not alone. The fact is some know how to control them and some don’t.

“Only those who try to resist temptation know how STRONG it is… You find out the strength of a wind by trying to walk against it, not by lying down.” C.S. Lewis

Hormones, stress, depression, eating disorders and lack of self-control are a few reasons of food temptations. How to deal with them are what we could all use a little insight on.

  • Be mindful – When you have a craving (temptation), stop and ask yourself: Why do I want this? Is it worth it? What am I feeling right now that is causing this? These questions may not always talk you out of it, but it will cause you to think about what else you’ve eaten this day and if you’re truly hungry. It can definitely trigger your brain to feel a little more satisfied. Break your snacking routine.
  • Consequences – Think about the negative consequence this will have on you. Will you regret it? Will it set you back on your goals? Visualize yourself 5 pounds heavier, or not being able to fit in that dress you are wearing soon, exaggerate the scenario. The goal is not to make you feel bad about yourself but to make better choices.
  • Postpose your temptation – Instead of eating at that moment, tell yourself you’ll eat it later. More times than not, your craving will pass. Cravings only last a couple of minutes. If you can distract yourself for a few minutes, you will hit the safe zone.
  • Substitutions – Curve that craving with a healthy option. Some food cravings may suggest you are lacking something in your diet. Chocolate craving – magnesium deficiency – eat fruits or nuts or raw cacao. Just do a little research on the foods you crave, you may be surprised. It really may all boil down to a balanced diet.
  • Cook your own meals – You don’t know what restaurants, especially fast foods, put in your food. EEEEKKKKK! I love going out to dinner. It’s a treat, not because I’m flying through life. Preplan those family meals and do you and your family a favor.
  • Sleep – Sleep deprivation can trigger those food temptations. What else do you have to do while watching TV late hours, popcorn, pop tarts, bowl of cereal, chips, etc.?


Hunger is controlled by the stomach, but cravings are controlled by your mind and how your body communicates with you.

I am a nibbler. The girl that just grazes. Are you with me here? The chips and dip, finger foods, grapes and cheese, olives, and the list goes on… I’m there dipping and nibbling. This is not even temptation. It’s downright gross and pathetic of me. I don’t want the food. It’s there. It’s good. I am all over it.   I’m still standing there telling myself to back away, put the chip down, don’t pick up that cheese cube, and ignoring the signs of over eating. This is something I am mindful about and trying hard to fix.

Many people know that I am a “409” believer. I may have even blogged about it in the past. When I toss extra treats in the garbage or if I know that I could be tempted to continue to eat something, I take out the 409 bottle and saturate those cookies, cupcakes, temptations with it. My dear friend, Kathryn, hooked me up with that idea years ago and we still stand behind it. It works.

I will leave you with this…

The temptation to quit will be greatest just before you are about to succeed. If you wouldn’t have given in to sin and continued to stay on track, would you be at your goal right now?

STRONG – Mitzi


“I am scared of food. Am I eating too much protein? Am I eating too little protein? Are unrefined grains bad? Are they good? Is natural sugar good? Is it bad? There are too many conflicting things and I don’t know which one to do or believe anymore!” (a text from a client)

Is this how you feel?

It’s how we all feel or felt. Sometimes it’s worth leaving the health articles behind, stop over thinking, stop being a pleading soul for weight loss and begin listening to your body. What works for you?

This journey is brutal. It’s not fun. It beats you down. It takes you from high to low and from low to high in seconds. It controls the first look in the mirror every morning. Until you throw your boulder off you, begin to stand on your own, begin to forget about being a certain size and begin to love you, will change begin.


Guess who is the only person that can fix it? Yep, YOU!

Your only limit is you.

No food tastes as good as it feels to have energy, be active, slide on those favorite jeans, sleep better, and feel good about who you are.

The struggle is real. No, it never becomes easy. It simply becomes a way of life. Every trainer will give you a different nutrition plan. It’s a fact. We are bias to what works for us. I can honestly tell you what works for me, may not work for you. I live differently. I work out differently. My body is not your body. You are one person and you must find your path in this hell of an excursion we call healthy living. I hear, see, read, and watch health articles, trainers giving tips, dieticians, physicians, TV ads, etc… telling you what works. Really? You believe this because it works for them and their results are fantastic. Are you doing what they are doing? It’s all factored in.

Let’s look at the “Twinkie Diet” that some man did a few years ago and lost tons of weight. Of course, he lost at first, because he was simply taking in less calories than he had been. Can you live on Twinkies alone? Did I even need to ask that question? You’re smarter than that, surely.

What are your struggles? Lack of motivation? Will Power? Dedication? Saying no?

You said you’ve tried everything. Have you tried not giving up?

Let’s take life and not your health. Your kids struggle with friends, school, sports, and just growing up. You go to the ends of the earth to enable and make sure that all is right in the world for them. Do you give up on them? No.

You can’t give yourself the same respect. Value you.

Real food is where it’s at. Natural ingredients are where it’s at. Portion sizes is where it’s at. When to eat what is where it’s at. How to combine your macros is where it’s at. Supplements, if used appropriately, is where it’s at. Your answers lie closer than you think. You just have to want it and stop making excuses.   You may be a size 10 for the rest of your life. What is wrong with that if you feel great?

If you ever stop struggling, let me know your secret. I can’t think of one day that I haven’t. Dealing with the struggle is where we differ. Suck it up buttercup… You are not in that boxing ring alone. How you throw the punch, is how you come out in the end. You can tap out or you can get up and keep fighting for your health.

Your thought for the day… If you would have never given up, where would you be today?

STRONG – Mitzi


“Trade your expectations for appreciation and the world changes instantly.” Tony Robbins

Balance is a hard word to define. It means something different to everyone. What people balance varies in worth to others. Some of us may not have a creative balance bone in our body. Do we balance kids, homework, spouse, extracurricular activities, job, ourselves, money, time, health, etc. in a positive wholesome lifestyle? How do we rank these things in our lives?

Or… Are we scattered in all directions?   Do you live moment to moment, day to day, activity to activity? Do your kids know you? Have you lost touch with your family or yourself? How wrapped up are you in “things” that you have neglected to balance?

Life is a balance of holding on to the important things and letting go of the things that get in the way.

When you hear the word balance, you tend to think of scales. I have taken three types of scales to compare to life.


Balancing food versus energy. Energy is calories. Your energy balance is the balance of calories consumed through eating and drinking compared to calories burned through physical activity.

This is the simplest way to put this…

  • The same amount of energy in and out = weight stays the same
  • More in than out = weight gain
  • More out than in = weight loss

“I work out every day, but I can’t lose weight.”

“I run 3 miles 4x a week and I can’t lose weight.”

“I go to spin class and body pump and walk my neighborhood, but I can’t lose weight.”

NEWS FLASH: You are overeating or you are not eating enough. You’re not eating to fuel your body in the correct way. It’s either your body can’t burn the excessive number of calories you are putting in or you are not putting in enough calories for it to burn fat.

A balance between food and exercise is essential in the weight loss game of life.


We are obsessed. Look, I am. Straight up. I weigh every day to keep me in check. I kind of like to see how I fluctuate and what foods bring me up pounds and if I drink my daily amount of water if I drop back down.   It’s a game to me.

There can very well be a positive and negative take on this type of scale.

Positive – If it is used as a guide to keep you on track and between 1-5 pounds of your ideal target weight, GET ON IT.

Negative – If it consumes your being and every time you get on it, it pisses you off and you go eat, STAY OFF OF IT.

The positive reason has balance. The negative reason has instability.

Change does not exist in a comfort zone. Life is about letting go and learning to love and co-exist with others that are different than you. Balance your health verses the scale. You don’t have to be 120# to look amazing. We don’t all wear the same size shoe. Why does it matter our jean size? The only reason to change is if your appearance bothers you not others. Be you and accept that that is enough.

A good friend of mine just posted a picture of herself in a bikini with her children. She is beautiful and has a fantastic little figure. The post under pic (even mine) were filled with jealous comments of her rocking body. This was her response –

“Thank you girls! So sweet. We all have our own perception of ourselves and what we think are imperfections, but I’ve realized while I think about mine as often as everyone else, this was just me having fun with my family at the beach and not thinking any of those thoughts. How much more perfect can you get than that?”



What does your scale look like? Is it even on both sides or are you sitting at the bottom of one side while all your anxiety, worldly thoughts, financial chaos, family, health, etc. sit high and mighty on the other?

Begin with being honest with yourself. Ask yourself and write it down, what is a balanced life to me? Don’t lie to yourself. It’s your thoughts and you’re the only one reading it! Priorities change with time. Prioritize your life!

Set boundaries! I mean how many times do we kick this can? If you’re doing homework with your kids, is that phone call really that important? Distance yourselves from the heartache in your lives. If you allow people to continuously make withdrawals from your life rather than deposits, you will be out of balance. Know when to close that account.

“No” is a complete sentence. Know when your plate is full. Do not be guilted in to doing something you know is too much. You are not a superhero, sorry.


How does Mitzi balance her life?


I’m ok here. I know when to eat more of or less of, when to burn more calories and when to rest. Do I cheat on meals? Yes. I love sweets and a fabulous glass of chardonnay in the summer or a flavorful taste of Pino Noir in the winter.

The balance for me has shifted. At 43 and never taken a multi vitamin, I decided it was time. I began the search for the right product for me and my needs. I felt like I was lacking substance, vitamins and nutrients in my meals. I’m a creature of habit when it comes to meal. I eat the same thing every day. There is very little variety to my meal planning. I needed something more. The research began and a little over a month ago, I began taking ISAGENIX. I was skeptical but boy, did I fall in love? I take a 2 ounce swig of the Ionix every morning, enjoy a protein shake for breakfast after my run and eat healthy the rest of the day. That french vanilla is a winner. Why did I do it? Because I needed it. It balances my nutrition where I was lacking. It’s dairy free, soy free, gluten free, and plant based. I was sold on that as well.


My shoes slip off every morning after my run and my sweaty feet step in the scales. Yes, every day. It’s a positive scale for me. Whether I am up or down, I’m totally OK with the results.


Oh Lord! Up, down, up, down…These scales are never level in my life. I’m a work in progress.

Boundaries have become a strong point. I’m a little too good at them now. I need to back off some.

“NO”! I’ve said no so often now that my plate is clean. I feel like I need to say “yes” at some point and learn how to balance the yeses and no’s. I tend to have turned in to the “no girl” in fear of taking on too much as I had in the past.

One, two, or maybe all three scales affect your life. Do you want to continue to fight them?

My goal is to be centered, at peace, balanced and STRONG – Where are you?




“Believe me, the reward is not so great without the struggle.” Wilma Rudolph

The problem is… Everyone gets rewarded! Why?

Yes, I am one of those parents. I believe not all kids need a trophy, not all runners need a finishers medal, and not all participants need a ribbon. Why can’t the reward of an accomplishment be having it done?

I’m pretty sure an alcoholic doesn’t reward himself with a shot of whiskey for being clean so many days of sobriety. A drug addict doesn’t fill a syringe to shoot up after being clean a few days. A porn addict doesn’t get to watch a marathon of flicks after giving it up.

But yet, a food addict rewards themselves with food when they have been clean eating for a couple of days. What is wrong with this picture? Your journey should be your reward. You haven’t learned one thing. Food is your addiction. You feed it with all aspects of life. You’re trying to have a healthier life and your rewarding yourself with the same foods that have gotten you in to this predicament.

We fall short of knowledge and how to achieve our goal because we only focus on the end result. The end result is not your reward. Listen to your body. Learn your body. Love your body.

We are so backwards.

It’s a fact. Food temptations are everywhere. Again, you feel you need rewarded for going to the gym 3 days in a row and eating better than normal, so what do you do? You indulge in the one habit that is keeping you from and setting you back from your progress.


Those four words do not get any stronger. At what point, does your mind start fighting for you?

About 15 years ago, I was eaten up with the triathlon bug. There was a group of us (about 6-8) car-pooling every weekend to a race. From LA., FL., MS., TX., NY., WI., and everywhere in between, the cars were piled high with bikes and gear, hotel rooms cheaper than race fees, no cares in the world, but one thing was for sure… These athletes loved to eat.

Pre-race, the night before, we carb loaded. If you reach over to touch my bread or dessert, I will stab you. Morning of, we would wake up 2 hours prior to go time. It was oatmeal, bananas, eggs, bagels, peanut butter, and coffee to get our “system” flushed out. During race, we fueled more with Gu, electrolytes, Endurox, and Carbo Pro to get us to the finish line. Those shoes crossed that line, you hit that stop button on your watch, get your medal, and head to the beer wagon. It was there where you could also find jambalaya, burgers, cookies, oranges, and lots of other goodies. This was not the end.

Let’s load the truck and head home. Boy, was that the smelliest ride home ever? Phew! It would never fail. We would stop for Mexican and Marble Slab. True story… We ate again. Why? Because we “deserved” it of course.

Can we stop here and put this in to perspective? A race took each of us less than 2 hours to complete. We basically consumed triple the calories of what we were burning in the duration of the triathlon. HOLY COW

Our reward was over eating. We weren’t hungry or maybe we just didn’t know any better back then. You see how I just made that excuse. I knew better. I just didn’t stop it.

I look back on those days and think, if I knew then what I knew now. I would have been leaner, lighter, faster and just all in all a better athlete.

If I would have rewarded myself with upgrades to my tri-bike instead of food, I would have a one hell of a bicycle right now.

There is no reward in terms of food that I would take over my health.

It’s not easy. I’m sorry. I wish it were. The fact is good things don’t come to those who wait. Good things come to those who work their ass off and never give up. Post that on your fridge.

Here’s a thought. Make a list of some things you may want. Some examples could be mani/pedi, Girls Night Out, Spa Day, new shoes, vacation day from work, personal trainer session, new workout clothes, etc. Get ready to earn these things.

Come up with a reward system for yourself. Assign a point or points to your healthy actions:


1 point going to gym

1 point no sweets

1 point no alcohol

2 points drinking ½ your body weight in ounces

2 points staying on your nutrition journey for the day

Allot your “Wish List” a number between 10-30 based on how you rank them. Remember, you want to earn this. Start earning those rewards the right way. It is time to overcome FEAR – Face Everything and Rise. It’s your choice.

I can talk to you until I am blue in the face but if you’re not ready to hear what I have to say, I’m wasting your time and mine.   To all of those that have walked in my office and walked out without accepting the validity in our conversation, shame on you and me. I will jump through hoops to help you with all your needs and habits. I just can’t do it without you.

The fact that you aren’t where you want to be should be motivation enough to break old habits.

Stop making excuses. Stop letting yourself down. Find your worth. Find your purpose. Find your joy.

Watch what Sandra Bullock has to say about this –




My daughter, Elli, is obsessed with Master Chef Junior. To be honest, I am too. How do these 6-year old’s know more spices than me and how to use to them? It’s amazing to watch. She asked if she could make a menu and cook for the family. I was delighted to help. She sent me to the store for chicken, carrots and avocados. Yes, so very basic. She seasoned her chicken, placed in skillet with ghee, seared on both sides and set aside. She seasoned carrots baked them in the oven. Elli cut up avocado and fresh tomato for a salad and drizzled with Tessamae Balsamic. To finish off the chicken, she fried an egg and placed on top. Friends, she was so proud and it was plated beautifully as you can see. The whole family enjoyed it. Chef Ramsay would have definitely awarded her a “white apron”.

I posted the pic to my Facebook page. There was a post on it that asked about the avocado salad. I gave him the recipe quickly. Soon after, I saw his wife. Puzzled, I engaged about his question of the salad. Her answer baffled me. She said “I don’t like avocados, so I don’t buy them. He loves them. I also don’t buy grapes because I don’t like them, but my family does.” I was like, I am sooooo using that on my blog today. She hit the nail on the head. She buys the groceries, and if she doesn’t like it then it doesn’t get put in the cart. How many of us do the same thing? GUILTY.

Here is a thought… Make that grocery list with everyone’s input. This way everyone will feel like they contributed. You may even notice a more eager bunch ready to unload the back end of your vehicle. It’s a family affair.   Don’t eat my avocado.

Many of us have the exact same grocery mannerism as our mother. We buy the same thing over and over again. Creatures of habit is what is it called. You are your mother. Reality is setting in.

Here are some things to think about and maybe start changing. Remember, change is hard but you won’t regret it.

  • Shop the perimeter of the grocery store. Your fresh vegetables, dairy, meat, produce and fish are found there. Processed, boxed, sugar and junk lurk in the aisles.   I know… Your spices are in the center, along with coffee, nuts, peanut butter, and oils. Be mindful, you know what I am talking about.

  • Don’t go to the store hungry. We have all done this. Your 5-item list has not turned in to the 25 or more-item list. Do you really need it?


  • Stay focused. Get what you need and get out. This is not a vacation spot. Go somewhere else to hide from your children. Target is a wonderful place.


  • What does your buggy look like? Is it bright and colorful? Or is it dull and full of boxes? Are you excited about cooking what is in your cart?

Start small and you will begin to see change in your grocery cart, at your home, in your meal planning, in your attitude and in your health.

Have a STRONG day!