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!



Strong Discipline

I just ate a chocolate chip cookie, 2 exactly. Real ones, not paleo, no regrets!

We just talked about getting “CRAP” out of your system and now I’m throwing how to stay disciplined, as I am eating cookies.

What the hell is happening?

I have said it before, people have good intentions. They truly want change but they (you) lack self-discipline. Plain and simple, you cannot say no. The taste of food is far more important that the results you crave.

It is so easy for me to tell you to “just say no”, or “walk away”, or “quit stepping in places where temptations lie the most”. It’s not easy, I get it. I’m real and I struggle too. Somehow, I have programmed my mind to not touch it if it’s not worth it. I truly believe you can have that power over yourself. You just must want it bad enough. No Struggle, No Progress.

How is what you ask?

  • Get out of your comfort zone. Comfort does not get results. EVER
  • Face the fact that it will be difficult, but do you want change?
  • Understand it is your choice. When you indulge and then feel awful, you were defeated.
  • Set boundaries for yourself. Food boundaries and temptations.
  • Be proud of yourself.

“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours – it is an amazing journey – and you alone are responsible to the quality of it. This is the day your life really begins.” Bob Moawad

Let’s get back to those cookies I just devoured. They were sooooo GOOD. It’s been a month, maybe longer that I have eaten one. Today, my mother brought some over for my son and I wanted one (2) so I ate them. I have yet kicked myself in the glutes for this cheat. Why? Because I won’t do it again tomorrow or the next day or who knows when after that. Fortunately, I have self-control and self-discipline. I have not always and it has taken many years to get where I am.

Key thought:

The world is not running out of chocolate chip cookies or your favorite go to food. Why do you feel that you must consume significant quantities at one time? There is plenty to go around for another day. Pace yourself, you have a long life ahead of you, learn to savor and not to stuff.

Some solutions (or helpful tips) to maybe set you on the right track. When we spiral out of control, we can barely see straight. Anything and everything is headed in our mouth.

  1. Practice stress reduction. Exercise, in some way, will help this.
  2. Be mindful of your food choices. I continue to pound this in your head. Is it worth it and how will I feel afterwards?
  3. Keep health friendly foods and snacks in your fridge and pantry.
  4. Sleep well. Yes, it matters.
  5. Drink plenty of water. Know the difference between being thirsty versus being hungry.
  6. You get what you put into it!!! Do you really want results?

Friends, love yourself enough to maximize your potential, see results, control cravings, and strive for discipline.

YOU MUST GET OUT OF YOUR COMFORT ZONE. It is only there will you find your best self. Your body will not go where your mind does not push it.

“Our destiny changes with our thoughts; we shall become what we wish to become, do what we wish to do, when our habitual thoughts correspond with our desires” – Orison Marden

That is a great quote.

Willpower is the ticket. Seek discipline and find your liberty (Frank Herbert). Discipline is ongoing. It is not done today and not tomorrow. Practice and strengthen your will to success.

Stop waiting on the perfect moment. It will never arrive. At no point in life will you find peace with everything that surrounds you. If you think you will wait for your circumstances to line up for you to begin that healthy lifestyle that you desire – You will never start.

Today is the day to begin holding yourself accountable for your body, mind, and health.





Let’s make this short and sweet. We are back on nutrition. Why? Because no matter how often you discuss this, people still don’t get it. They come back with the same questions. Do you think my answer is going to change? It’s like being hungry and opening the fridge over and over again… nothing changed!

Teaching kindergarten for 15+ years has its advantages. I’m going to simplify this as much as I can for you.

I’m not even going to talk on “cheating on food” on this one. You can read that previous blog if you missed it. It’s definitely worth the read by the way.

Everyone is different. We know this. What works for me, may or may not work for you and vice versa. Find what works for you. This is not easy. You actually have to set in to motion a nutrition plan to see if it fits you. Talking about it has yet to work for you, maybe a more active approach would work.

Do you eat CRAP?

C – Carbonated drinks – Surely this needs no explanation. Let me not assume. Get off the soft drinks.

R – Refined sugars – Your deserts, cereals, ketchup, sauces, lattes, smoothies, etc. are full of it. To cure this, try to eat veggies in place of pasta, eat fresh fruit, make your own gravy and condiments, grill or broil (not fry), and avoid deserts (I totally get the frustration on this one).

A – Artificial Foods – Let us define this… IT IS NOT REAL. Enough said.

P – Processed Foods – This is any food that has been altered from its natural state in some way, either for safety or convenience. I think people get this confused with artificial foods many times. Processed may not necessarily mean unhealthy. It may just have added salt, sugar, or fat. Common foods are cereals, cheese, bread, milk, “convenient” food, and meat products (smoked, cured, salted, or added preservatives). Processed is also used to prolong shelf life.

That’s the basic CRAP of foods for you in a nut shell. It’s the reason you feel bad, you’re not losing weight, you can’t break that plateau, you struggle with “diet”, and you are in denial.

Some other things we need to discuss are sports drinks and the “trendy” word gluten. This is like my come back list. I have a quick story first and then I’ll go back. Squirrel.

So, my 9-year-old daughter, Elli and I are driving home from Baton Rouge today. She popped me with this statement, “mom, I feel uncomfortable getting dressed in front of my friends because I am bigger than them.” I almost wrecked. She is stocky for sure, but I wouldn’t say overweight. She hasn’t hit a growth spurt. There is nothing I can say at this moment that is going to cure this feeling. She then says, “I feel like people stare at my belly when I walk by.” I’m just listening, not letting a tear fall. How do I handle this conversation? First, I listened. Second, I tried explaining growth and how everyone’s body is different. Honestly, I was struggling for words that would comfort her emotions. If she is thinking it, it bothers her, but the positive is that she wasn’t afraid to talk to me about it. It was a lead in on why I do what I do and if I didn’t eat right and exercise what would happen to me.   She took comfort in the fact that I looked just like her when I was 9. It is a struggle for everyone involved. As her mom, it is my duty to not dismiss this conversation but to continue feeding her with tools to grow a healthy lifestyle. My number one concern is not to obliterate any self confidence that exist in this beautiful, spunky, sassy, energetic little person of mine.

My point to this…

younger than ever, your kids need to learn proper fuel for their little bodies. Your children’s health is in your hands.

Let’s focus back…

Sports drinks – The pros and cons of these popular drinks. There is no doubt they are beneficial. Anytime you are exerting energy for more than 2-3 hours, sweating a lot, those drinks will help replace lost electrolytes and give you a little boost of energy. For the average hike, 5k, or game of tennis, the extra sodium, calories, and sugar outweigh the benefits. The sodium will only make you thirstier. Do yourself a favor, drink water.

What is GLUTEN? If someone says they’re allergic to this, please ask them what it is. Can they tell you? This is so trendy right now. There are gluten allergies and they are legit. For some people, I’m not sure what they think their allergy is. Self-diagnosis does not count. Gluten is found in wheat, barley, rye, and oats. It gives elasticity to dough, helps it rise to keep its shape. Gluten is very complicated. It is not something that should be taken lightly. I will be the first to tell you, that taking gluten out of your diet (allergy or no allergy), you will feel so much better.

If you are intolerant of gluten, then beer is a no no. You already know this right? I say this because some people are not aware that beer is made of malted barley or wheat. It’s the truth. If you’re drinking that Michelob Ultra and claim to be gluten free, you may want to stick with wine or hard liquor. Just be mindful and know your allergies.

When is it your time to stop talking and start doing? It doesn’t have to be done all at one time just one step at a time. You are STRONG enough. There is no doubt in my mind.

“It’s not that some people have willpower and some people don’t, it’s that some people are ready to change and others are not.” Carl Sandburg