8 Easy Ways To Stay Focused On Healthy Lifestyle Changes

Recently I was speaking with someone who seemed to have lost their motivation for going to the gym, eating healthier, and improving their overall fitness. They stopped their food journal, went to the gym MAYBE two times a week if they didn’t get it in their head to not go when they left the parking lot of their employer, if they did that, they kept their appointment time one time that week. In short, they lost their WIT(Whatever It Takes)!



That’s right, they sank down the hole and lost their connectivity to why they began their journey in the first place. So, let’s say you are one of those people. This was the #1 reason people flop on their journey. Not lack of trainers and coaches, not lack of gym choices or places to workout or buy healthy foods, not lack of hope, or not enough knowledge according to the American Psychological and their survey called Stress in America. It was lack of willpower. Oh, I know you aren’t but let’s pretend for a moment that you are. How would you get it back? How would you motivate yourself to get back in to the swing of things and get your your WIT’s back?

1. Whatever It Takes: It may sound corney but the first thing to do is to get your mindset right. Where ever your mind goes, your body follows. So, before you even start to think about excuses, this is when you tell yourself “WHAT EVER IT TAKES!” You say this over and over. Get your physiology into it, use your arms, your legs, your torso and say it like you mean it, because you DO mean it, don’t you? Of course your do!

2: Review your goals- Are you setting SMART goals? Oh PLEASE tell me you are at least setting your goals! How can you get somewhere if you don’t know where you are going? I’m always surprised when I’m in a consultation with someone and I ask them what their goals are and they respond with very vague, “I wanna lose weight.” type of goals. No. That won’t work! You need to set SMART goals! Write them down, look at them every day.


3: Try a Vision Board- A Vision board will tune your brain into where you want to go. More and more people seem to understand the impact visioning can have on not just health and fitness successes but in many areas of your life. I prefer a board you have in your home that you look at each day, but Pinterest has certainly helped with allowing people to create and access boards where ever they are. No Excuses!

4: Stress Relief – There is no doubt whatsoever that stress can be a major energy zapper! Think about what your body feels like when it is stressed. All the muscles are tightened, and usually stress is something that most people allow to affect their bodies for a long period of time, not just a few minutes. There are many ways to relieve stress, from quiet walks in nature, to meditation and yoga. Even aromatherapy and massage. Learning stress coping techniques such as deep breathing will also help alleviate stress. 

5: Plan ahead – Oh it sounds so simple doesn’t it? let me tell you what, it sure helps with you already have that intention in your mind that you are doing what you set out to do! If it’s a workout, lay your clothes out in advance. If it’s dietary, advanced food prep ( and take it with you) is the best way to stay on track and avoid getting things on the run when you are hungry or want munchies. 

6: Make it a ritual or appointment with yourself. If your goal is to go running every morning, work it in to your morning routine or ritual. If it’s after work ( when people tend to be more tired) DO NOT GO HOME AND SIT ON THE COUCH OF DOOM!! Take your workout clothes with you and either change at the gym or, in the restroom of your employer and go straight to your running start point, or gym. We all know that if you’ve worked a long hard day and you come home and sit on the couch, it’s like your butt get’s super glued to it. Don’t do it!

7. Share your goals – Find an accountability partner or let others know what your (SMART) goals are. Ask them for help..only if you REALLY want it though. Some people will ride you like a horse if you tell them your goal is to go to the gym 5 days a week and you miss a day because you are sick (really sick).


8. Track your progress – One way I have found to work is by using a journal to write in each night that I did was I was supposed to do. I label how many days in a row and how I felt before and after my workout or ate my foods. I write the time of day, the date and the day. For food this is a great way to recognize how your body reacts to certain foods during the day. Some people use a calender and put a big red X on the day they do what they should have done. The visual part of that is that you don’t want to break the success chain of big red X’s. 



Medicine is not health care, food is health care. Medicine is Sick Care. It’s time we see it for what it is.

                                                                  Let food be thy medicine- Hippocrates


I noticed it a while back, how the foods I consumed effected my health. When I ate certain things I felt sluggish, tired, had no energy. Sometimes the foods I ate, I swear would cause my my MS/ Hashimoto’s symptoms to act up and I would take notice of how after I ate things I know I shouldn’t have eaten, I would get migraines or aches and pains. It’s one of the reasons I really started looking into the bigger health benefits of eating properly.

This is video of Dr. Terry Wahls and how she reversed her MS through nutrition.

I began taking control over my symptoms through the management of foods. I once belonged to several groups on FaceBook that were either MS groups or Hashimoto’s Groups because I thought it would be great to know and support others who were dealing with the same issues I was. I got out of most of the groups and have only stayed with the ones that supported a healthy diet as one of the means of handing the symptoms. There were actually some groups where some of the people boasted about how obese they were yet would carry on about what very unhealthy food choices they were making. There were other groups it seemed as a means for people to complain and get attention. positivity wasn’t popular and very few seemed to appreciate it. Members would compare their symptoms and side effects from the meds they were taking. Some of those in the group when i would ask about their diet, I felt as though I would get one or two who would support my question but many many more who would I felt would attack the fact that I would even go in that  direction. That food could be at least part of the problem. For someone who is into health, fitness, and wellness, I was certainly in the wrong place. Often times I would wonder, if a medication was causing someone to experience worse symptoms, why would they not only continue with that medication, but pile another one on top of it. Then I got educated about Big Pharma… 

There’s no money is healthy people, and there’s no money in dead people. The money is in the people who are chronically ill. That is why some companies stopped the research and development of antibiotics and instead focus on heart disease, high blood  pressure, and diabetes medication. They focus on the day after day, long term money makers. Not the 7-10 day short term, every so often non money makers. This is why we are running out of antibiotics. That, is a whole separate blog though.

Have you ever heard someone say, ” this pill is for my diabetes, this pill is for my cholesterol, this one is for my high blood pressure, and this one is my steroid for my auto immune disease”? Maybe you haven’t heard it JUST like that, but believe me, there are people out there saying something very close to that same statement. What I found shocking is that some people are so  stuck in their ways, they’d rather take these pills every day, sometimes a couple times a day for the rest of their lives than to make changes in their diet and exercise routines that could not only stop the progression of these diseases, or even potentially start to reverse them! They’d rather take these pills that they pay who knows how much for, for for the rest of their lives than to make the changes they could make which would help them to FEEL better, have a better quality of life, and enable them to do more than they have in a very long time.

The thought of that dumbfounded me, I just couldn’t understand that. Could it be that people are really willing to put chemicals in their bodies, for the rest of their lives which could actually lead to a shorter life, a more painful or less enjoyable life, because they simply do not have the motivation they need to make a lifestyle change that they KNOW would be better for them? And the answer is, yes. Why?

I think that is also a good question. For some I think it could be because it is just easier to take the pill and not think about the long term effects. For others, they are confused. They have no idea where to begin with lifestyle changes. The only nutritional information they have stems from the food pyramid or the “my pyramid” that they are taught while in Middle School Health class. They don’t understand the benefits of taking control of their health and learning how their bodies work and how to properly supply them with the right foods and nutrients.

Why don’t people make the changes they should that are better for them? The the reason is…. Watch and listen as Douglas Lisle explains the Dietary Pleasure Trap:

They want pleasure with the least pain and the least effort. Two of the websites mention in the above video was PCRM and one of my personal favorites (as a former Firefighter 😉 ) Engine 2. Both have ways of making your today’s better and your tomorrows more secure.

Even with diseases that we KNOW can be controlled with simple changes in diet, like shopping on the outside isles of the stores. In the places where the produce is sold, people still walk in the supermarket doors and instead of turning to the right, right where the produce is at, the go to the center isles where the boxed, processed “food like” items that contain very little, sometimes no real food what-so-ever or to the frozen fake foods because they want food and the want it now.. or worse, they stop off at the local FAT food store and get the Super Size combo fried meal even when they KNOW it’s a bad choice!


I challenge you to stick with a healthy eating plan for 30 days. No fast foods, no processed foods. Eat plenty of vegetables and fruits, lean protein meats if you aren’t vegetarian…for a month. It’s an adventure in healthy eating and living!




“Family loses 75lbs and SLASHES food budget in half”

This was the title I read when I began researching the importance of family fitness and the results of the Family Fitness Challenge which was aired on The Doctors tv show.


My daughter, myself,my brother, my other daughter, my nephew, and my niece at the entrance to Mt. Timpanogos Cave in Utah.

For my family, we are active, we eat healthy, we enjoy the outdoors…it’s part of our lifestyle. For many families it isn’t. The above picture was taken last week when we were hiking out in the mountains of Utah. That is myself with my daughters along with my brother and his two kids. Setting a great fitness example by hiking with them up through Mt. Timpanogos cave. Their little legs were tired but they did an awesome job!

Collectively, the four family members have lost 72 pounds over the past two months, and they slashed their food budget by more than half. Before they started the challenge, they were spending about $500 a week on food including groceries, dining out and takeout, Jackie says. Now that they’re preparing most of their meals at home, they’re spending less than $200 a week.

Parents sometimes need to lead by example. That means get off your butt and do something your family enjoys or try something new. Get on a bike, go dancing, play baseball, volleyball, basketball, roller blade or if it’s been awhile start off with a short walk and increase the distance, have you ever gone geocaching? Or try walking through the zoo  or an amusement park with a pedometer to track your steps and then document your steps daily with small increases daily on a fitness tracker. These trackers can be as simple as a notepad and pen posted somewhere where there is high traffic in the household or there are many online trackers and now more techy trackers like the fitbit tracker. Pretty cool little gadget there!

So why is Family Fitness so important?  One thing I read said, “Besides avoiding the alarming rate of type 2 diabetes and out of control cholesterol levels that are typical for the majority of America today, a healthy lifestyle will stimulate your children mentally as well as physically. During physical activity the lungs begin to work faster and take in large amounts of oxygen, while the heart pumps faster to deliver the oxygen to the muscles. Exercise boosts your stamina and endurance while creating muscle and burning fat. This process leads to a longer life with increased strength and flexibility, a stronger immune system and a positive mental state.” Personally I enjoy the bonding moments and quality time, getting to try new activities and revisiting ones I haven’t done in years… like roller skating..er…roller BLADING now. 😉


My daughter in North Platte, Nebraska

Go out and see tourist type places or National Monuments. When visiting those you aren’t just exercising your body but by learning about the places you are exercising your brain and encouraging critical thinking skills and wonder and curiosity! If you’ve never been to a National Park…WOW! Are you in for some wonderful experiences! Click here to find out when the free days are and what to do when you are there! You don’t even need to go to the National Parks to enjoy some great outdoor exercise, you can go to State Parks, local beaches for swimming, or lake side or board walk bicycle rentals. Listings for those should be accessible by a simple internet search of your area. But one thing is for sure, you need to sit down with the family and decide what activities everyone enjoys and the younger we start the kids with exercising, the better off their health (and recovery form illness and injury) will be!

My husband and my girls

My husband and my girls

The world is a great place to get out and see, the healthier and fit you and your family are, the more you’ll be able to enjoy it…and we want you around for a long, long time!

What the hell are we doing to our kids..and ourselves?! (Nutrition)

I am fortunate..actually, we are all fortunate! I am fortunate because I have an urge, a NEED for knowledge about health, fitness, nutrition and why people do and act the way they do…and how I can help them with becoming healthier more fit, and living and LOVING life. Because of that need, I have sought out attended nutrition seminars with some of the top nutritionist and have now been invited to attend a nutrition labels comparison study, which I very much look forward to!


I have on my own sought knowledge for years on how I can help others just be healthier, happier, and more fit. YOU are fortunate because you also have access to this information!

If you are struggling with weight, fitness, you are diseased..the very first place you should be looking isn’t for that damn stupid magic pill, but at what you are voluntarily putting into your body without a thought of where it came from!


At one time it may have been “okay” to eating this way. Maybe we didn’t know better. What we are eating now ( “we” being a general term) are products that may LOOK like food, smell and taste fantastic, but they are doing great harm to us! They leave us feeling full but starving for nutrition. “Hungry for Change is a great resource website and is also just ONE of the “need to watch” documentary movies out there where you can educate yourself on what you can do to start making a difference..start changing your lifestyle

Above is just a clip of the “Hungry for Change” movie. The movie is free on Netflix right now. Go watch it!

My daughters have NEVER drank soda. You wouldn’t believe some of the things people say when they hear that. They have never drank it so they don’t CRAVE it. I quit drinking soda in 2005. I was one of those people who woke up, and since I have never been a coffee drinker, I would crack open a Dr. Pepper or a Coke! If that wasn’t enough, I’d also top off my “breakfast” with a Hostess Suzy-Q! Yes! This is REALLY what I used to eat!

Some people refuse to open their eyes and see what bad nutrition is doing to them. They act as if they have no control, “it’s too hard”, “it costs too much to eat healthy”. You name it I have heard it. I always reply with, “You can pay for it now or pay for it later in medical bills, therapists, surgeries, missed days from work, or I hate to say it, but I have heard of spouses leaving each other over weight and health issues too.” Now…tell me again that you can’t afford to put into your body what it needs to run like a lean mean healthy machine!

I was taking pills for migraines that were costing me $50 for 6 pills! Seriously! 6 pills and they didn’t even have any gold in them!  By the way, that $50 was AFTER my insurance covered their portion! I changed my diet, increased my water intake, and I can tell you I don’t nearly get migraines like that anymore. I had been suffering from symptoms of MS…most of these can be controlled or at least managed by eating healthy exercising, and getting enough rest.

When I quit smoking ( yeah, I had THAT wonderful habit too), I thought, “Anyone who starts smoking when they now KNOW how addictive it is, what the dangers are…they are just stupid!” And guess what. I still feel the same way about it. But, the same can be said about those who eat these man mad “food like”.. things we are putting in our bodies everyday! We still eat like this but not only us..we are feeding our KIDS this garbage!

The companies that make these items put chemicals in them that make them addicting and harmful to your body! They don’t care about you and your health, they are simply focused on getting you hooked and keeping you coming back for more to increase their bottom line. PERIOD!

If you want to learn more about how you can improve your overall health, I recommend reading Weston A. Price‘s book “Nutrition and Physical Degeneration,”. Another starting point is to start with a detox cleanse. There are many out there but I know of one that works well and will guide you through the whole process, and provide you with a support group on facebook. It is called The Ultimate Reset.

“The Beachbody Ultimate Reset™ will help you reclaim your body, weaning it from craving unhealthy foods and preparing it for change. You’ll release the toxic compounds that are clogging your cells, and restore your metabolism to maximum efficiency, feeding it with the nutrients, enzymes, and probiotics it needs for healthy performance.Typical “cleanses” can do as much harm as good—by starving your body of exactly the nutrients it needs. On the Ultimate Reset, you’ll eat better than you have in years—and feel great doing it!

General Information

The Beachbody Ultimate reset was created by wellness experts Isabelle Daikeler and Darin Olien, with help from board-certified, former Presidential nutritionist Dr. Bill Wheeler. Isabelle and Darin previously worked together to create Shakeology®, the premium superfood nutritional shake. With Dr. Wheeler, they took on the mission to create this healthy cleansing program to help you feed your body with some of the healthiest substances on earth.”

ImageIf you are at all interested in using The Ultimate Reset, while you will lose weight, that is not the sole purpose of this program. It is to detoxify and rid your body of the chemicals being stored in your body helping you become healthy INSIDE and loo healthy OUTSIDE..and feel better all the way around. Through the month of March I can help you save BIG on Ultimate Reset Kits and Challenge Packs but you need to contact me before March 31, 2013!

“The Beachbody Ultimate Reset® is a comprehensive, no-starvation, inner-body tune-up that offers much more
than the typical cleanse and detox programs on the market. The Ultimate Reset not only helps you eliminate
toxins and waste gently and naturally, but it also maximizes your cellular energy production, helping your body
process food more efficiently and your systems run more smoothly.* You’ll replace the processed foods you’ve
been eating with healthy foods. You’ll eat cleanly—possibly for the first time in your life—and take
supplements designed to help your body remove from your cells and organs toxins that you’ve been taking in
for decades.
The Beachbody Ultimate Reset is a complete, three-phase, 21-day mind and body program that provides
everything you need to:*
• Reclaim your body’s natural balance
• Release the harmful materials you may be storing within you
• Restore your system to its maximum health”

Click the links below to get in on this March Super Sale!

Ultimate Reset Complete Kit

Ultimate Reset Refill Kit

Ultimate Reset Dual Kit

For the Ultimate Reset Challenge Pack you must first sign up to be a customer HERE

I hope you’ll take some time to learn more about the food and “food-like” products that are out there. Make the changes you need to make for you, then help your family make them too.