Posts tagged Friends

2017 The Choice is YOURS!



So, the craziness of Christmas joy is over.  A New Year is upon us. This is a natural time to reflect on 2016…what worked and went well. What are you proud of accomplishing. What didn’t work so well, what were you hoping to succeed at, but didn’t quite get there. It’s also a natural time to look at what you want to accomplish in this New Year. New years are a natural time to look ahead full of hope, energy and excitement. Every year at this time, my husband and I sit down with our kids and set individual goals, couple goals, financial goals, health goals and family goals. We believe in the power of purpose and accountability that comes with discussing and writing down these goals. So..I am asking you to take a few minutes and read the different programs I am facilitating, designed to help you reach balance and health in 2017. Let this be the year that you put yourself first and let me come alongside you and assist and cheer you on in that journey!

There are so many things in the area of healthy living that I am passionate about.

They all seem to revolve around action, community and accountability.

I believe that committing your time, your effort and your energy (action) is the first step towards making yourself a priority. 

I need people! I think it’s important to be a part of a larger group. I have done many things by myself, but I always have more fun when I include others in my projects and goals (community). Lastly, I would accomplish next to nothing if I didn’t have supportive and encouraging accountability. I need to know that I have others traveling similar paths as me and who can push me that extra mile or encourage me to continue on when I fall.

With these things in mind I have so many options to help you reach your goals this January and I am so excited to have you on this journey with me!!

Strong and Sexy 12 week group: WOMEN ONLY

This group meets Friday afternoons from 1-2:30 at Cafe Noir in Silverdale 

If you are like me..and have struggled with food or sugar addition, emotional eating, making yourself a priority and/or feeling comfortable and confident in your own body..please give yourself the gift of this program. Group min: 4 max: 6

We will learn to lean on each other, how accountability truly works, what foods are right for YOUR body (bio individuality), balancing primary foods and secondary foods, forgiving ourselves and others, breathing and meditation and so much more. 


Please note that you must have a complimentary consult with me prior to starting this program to make sure it’s a good fit. 

$25/wk. Total $300. Must commit to all 12 weeks

*if you sign up for this program..any other programs I offer during this time that you want to join are complimentary.  


Fit and Focused 12 week group: MEN ONLY.

This group meets Monday evenings at Poulsbo Safeway 6-7:30 Group min: 4 max : 6

Of course men struggle with the same things but with different pressures and expectations, it can manifest in different ways. Learn how to take responsibility for your food choices, get balance in your life, challenge yourself to move more without injury and much more.


Please note that you must have a complimentary consult with me prior to starting this program to make sure it’s a good fit. 

$25/wk. Total $300. Must commit to all 12 weeks

This is a big commitment, but I promise…you won’t regret it!

*if you sign up for this program..any other programs I offer during this time that you want to join are complimentary.  


This is one of my favorite ‘re-set’ programs. I am a sugar addict and Christmas does me in. By January I am so ready to clean my body of this toxin.

This is done in a private online Facebook group in which you get support, menu plans, grocery lists and recipes. As well as getting educated and supported on the journey. If this is your first time trying something like this or your fifth time…you’re welcome here!

Group size is unlimited so grab a friend and sign up today!

Group runs January 9-22nd. Sign up by the 7th to get meal plans, recipes and grocery lists so you are prepared for success.





  1. T&C Bainbridge Island Tuesday’s 8-9am
  2. Safeway fireplace area Poulsbo Wednesday’s 5:30-6:30pm
  3. Cafe Noir Silverdale Fridays 12-1pm

Have you gotten to the end of this year and thought, ‘I didn’t get many of the things accomplished that I wanted to this year’? Well, this was me at the end of 2015…so I decided to start a goal achieving group in 2016…and it was AWESOME!!! We all completed so many things!!

Every week we set goals in the following categories: general, self care, out of comfort zone and 3 month.

These goals can be financial, relational, business, spiritual, physical, mental etc! You choose! The best part…it is a ‘come when you can and pay as you come’ program! I know things come up..this is a group just to get you on the path you want to be on. Come check it out! The first time is complimentary..after that it’s only $10/group.

GROUPS close at 7 max. 

*please note..first timers please arrive 15min early so I can go over some guidelines.


If you have questions or would like to join us…please contact me here



What is this??

First of all…this is FREE!

This is a cardio challenge. Again it is done in a private Facebook group setting in which you commit to getting 800 minutes of elevated heart rate in at your pace in 4 weeks! What does this look like? 4 days a week of 45 minutes and 3 days a week of 15 minutes. You will be encouraged, supported, inspired and accountable! We did this last Summer and it was SO MUCH FUN!! So, grab a friend and sign up!!!

Group runs January 15-February 11.

If interested in joining this FREE, FUN group…please contact me here

Also, please remember that I am available for individual Health and Fitness Coaching as well as Free Workshops.

Make this year the year you make yourself a priority. You are worth it! Give yourself the gift of increased energy, better sleep, clear thinking, decreased inflammation and the knowledge and strength to chance your future.

Sent from my iPhone

800 Club Challenge

Get moving and try a new form of exercise!

Get moving and try a new form of exercise!

What is the 800 Club Challenge?

It is a fun way to challenge yourself for the month of July to increase your aerobic (or cardio) workout!

The current guidelines published by the ACSM (American College of Sports Medicine) suggests 30-60 min of moderate intensity exercise 3-5 days/week.

So, what are some cardio activities? It can consist of anything you enjoy doing that raises your heart rate for a period of time:

-brisk walking

-jogging or running


-home workout videos

-group fitness classes such as Zumba, kickboxing, step or bosu classes

-cardio machines such as treadmills, stationary bikes, rowing machines, elliptical trainers etc.

-lap swimming

-water aerobics



-active sports such as singles tennis, basketball, racquetball, soccer etc.

What does moderate intensity mean? This means on a scale of 1-10 (1 being sitting on your couch, 10 being working out so hard you may throw up) the majority of your aerobic workout should be down at a level 7. At this level you can talk, but need to take breaks to catch your breath. You are working hard and NOT on a leisurely stroll.

So, the 800 Club Challenge is a month long challenge in July in which you commit to 200 minutes of moderately intense exercise a week for a GRAND TOTAL of 800 minutes of aerobic exercise in one month!! This should consist of getting your heart rate up EVERYDAY in JULY. At least 3 days a week it should be a 45 minute aerobic workout. All 4 of the remaining days can be 15 minutes.

The 800 Club Challenge is a FREE challenge that I am facilitating online in a private Facebook group in which we can hold each other accountable, share new cardio ideas, encourage each other and have fun. You can do it as a family, a couple or individually…just DO IT! And invite your friends to do it too, because everything is more fun with friends!

How do you ‘sign up’? Email me or Facebook me and I will add you to the group!

I am looking forward to getting more aerobically fit this summer with you!


I Don’t Want To Grow Up!

Remember when 30 sounded old? Wait, maybe it still does to you!

The year I was turning 30, there was a popular TV show, Friends, in which one of the main characters (Rachel) was turning 30. She refused to come out of her room and was utterly depressed at the thought of being that old.

I have to admit, that was me…when I turned 30. I felt like I had reached the age that I always thought of as OLD!

Wasn’t I cute!

Whether or not we want it to happen, it does…time passes. We embrace it, fight it, or try not to acknowledge it.

And then we start noticing it around us. Our favorite actors start looking older, friends, former classmates or family members start having health concerns. Recently, there have been the deaths of three great artists; David Bowie, Glenn Frey and Alan Rickman. Losing those three has magnified the quick journey of life. Also…not to be ignored…our kids remind us of the quick passing of the days, weeks, months and years as they grow up before our eyes.

For me, I’ve had a few distinct moments in which I felt the passing of time all too clearly.

The first, when I was 25. My 25th birthday as a matter of fact. I was driving and it was sunny out. At a stop light I checked my make up in the mirror and smiled. Quickly followed by a gasp. When I had smiled, I had seen wrinkles!!!!

WHAT??? I was only 25!!!

I had wrinkles around the outside of my eyes when I smiled. Horrifying!

Sarah and I hiking. Approx. 23 years old

Sarah and I hiking. Approx. 23 years old

The next time was when, while in job and house selling transition, we were living with my parents. My husband, my eleven month old daughter and me.

As I walked downstairs with my baby on my hip, I remarked that I still felt like I was only babysitting…that I felt as if I wasn’t old enough, to have my own child. My mom, with no malicious intention, assured me that I was plenty old to have

my own child (I was 30 yrs old when Gabrielle was born).

Truly, I was definitely old enough to be a mom.

Christmas 2002

Christmas 2002

The third, was when roles switched between parent and child with my dad. See, he had a massive heart attack just over two years ago. His body and mind have struggled to recover from the medically induced coma that followed. He is now a resident at a local nursing home. I visit often, encouraging him to do physical therapy, play UNO with me, care to some of his self care needs or just hold his hand while we watch a tv show together. This one, was truly the hardest.

In my head, you see, I am still his little girl.

In reality, it is his well being and his needs and his care that I protect. Not the other way around.

My Mom, Carson and My Dad 2008

My Mom, Carson and My Dad 2008

Throughout all of these milestones, I am learning acceptance of the aging happening to me while I’m not looking. With this passing of time comes things I cherish.





  1. Self confidence: I am so much more secure in the adult I’ve become and am finally ok with letting my goofy side show, following my dreams and standing up for what I believe in.
  1. Self Acceptance: If you have read my other blog about why I do what I do, you will know that I have struggled with body image issues for years. With age, I am learning to accept my body, my intense loyalty, and other things while realizing that I still have things to learn and work on.
  1. Friendships: I have realized that not only does it take a village to raise a child, it takes a village to do life. Being a caring and loyal friend has become a priority. Seeking out friendships and learning to lean on those in my village when feeling weak has been invaluable.
  1. Passion: This. Life goes by too quickly to not be doing things you love. In work, in play, with friends, with family as well as by yourself.
  1. Experiences: I wouldn’t change any of my experiences. They are my story. What makes me unique, what makes me love, laugh and cry. This is what gives me wisdom and empathy.

Looking back, I appreciate my youth. My easy movement in my body, my naivety, my innocence. I also appreciate my three moments where the passing of time took me by surprise.

I love the wrinkles I have from smiling and laughing. It means I lived life with great joy.

Becoming a mother…that was one of the most wonderful and hardest things ever. A good friend of mine says that with children, your heart now walks outside of your body. Truth.

Watching my dad age and need help and be vulnerable, makes me feel blessed that I am able to provide that support, care and love he needs with no judgment…because he did it for me.

All and all, this is life. You can live it fighting and complaining or embracing and accepting. I choose the latter! Every day, I choose the latter. I choose to live each day to its fullest, try new adventures, say yes when I would say no. I choose to get out of my comfort zone and work on embracing change. I choose to be present with my kids and husband, to love deeply and to keep learning and growing.

In the words of Master Oogway from the movie Kung Fu Panda:   ‘Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the Present’

I have decided that I do want to grow up. I love this life. I plan to live each of my ‘gifts’ to the fullest.

SMART Goal Setting

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