Christmas Survival Tips

Christmas is such a special, magical time of year.  As kids, we all experience the magic. As we grow into adults with more responsibilities, gifts to buy, cards to send, meals to prepare, baking to do, this time of year can become a time of stress and anxiety.  Let’s not forget the true meaning of the season and follow these tips below to make you feel less stressed.

christmas begins

1. No matter how busy your day gets, don’t skip your daily exercise.  Take at least 30 minutes a day to break away from the hustle and bustle.  Your mind and body will thank you and you will have more energy to get more crossed off your list when you are back at it.  It is also important to stay hydrated.  I like to keep my water bottle close by when running errands, shopping, or cooking in the kitchen.

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2.  Don’t stress too much about the condition of your house during the holidays. People are coming over to visit and ENJOY FAMILY, not inspect your home for dust on that high shelf. I bet they won’t be wearing white gloves.

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3.  Plan your shopping and budget ahead of time.  This will keep you more calm and relaxed knowing you don’t have to finish your shopping on Christmas Eve.

4.  Shop online.  This is a great way to compare prices or find just what you are looking for before you hit the local stores and shops. Many stores have reduced or free shipping right to your door this time of year.

5.  Prepare your dishes or treats ahead of time if possible. This can help keep you organized and save you stress right before your guests arrive.

6.  Be conscious of what you eat, but don’t beat yourself up over eating a cookie (or two).  When eating dinner chew slowly, savor the food, and drink water in between bites. When choosing sweets, choose only those that you truly love and in smaller doses.  Before I go to a big meal I like to drink my Shakeology, which is a great source of protein and helps with my sweet cravings.  Eating something a couple of hours before a big meal is a great way to avoid overeating.

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I would love to hear from you!  What are some of your family’s Christmas Traditions? How do you plan on staying on track with your fitness and nutrition this holiday season?

christmas cartoon

There are so many exciting things happening in 2016!  On January 4 I will be starting the new Master’s Hammer & Chisel workout and invite you to join my online accountability group.  Together we will choose an exercise and nutrition plan that fits your life. The group includes daily motivation, healthy recipes, fitness tips, step by step meal prep tips, and prizes!  Now is the perfect time to start planning for your New Year’s Resolutions.  I am here to help you every step of the way.  Contact me for more details on how you can get on track for a healthy 2016!

From my Family to Yours-Have a very Merry Christmas and a Happy Healthy New Year!

How to Get That 6 Pack

Everyone wants a six pack, right?  Many times I get the questions, “How can I get a six pack?”  “How can I lose weight around my belly or mid section?”  “What exercises can I do to tone my tummy?” Ab workouts are great for defining your tummy but you also have to get your nutrition in check to go with it. If you have the strongest, most defined abs, you won’t be able to see them if your nutrition is lacking and there is a layer of fat covering that 6 pack. Get on track with your nutrition and incorporate these ab exercises into your workout schedule 2-3 times a week. These exercises target all the muscles that will give you that six pack.

When you start out, start out slowly.  If you aren’t already exercising, take it easy at first. You can increase your reps as you get stronger.  I recommend doing these exercises 2-3 times a week with at least one rest day inbetween.  Your abs are muscles and they need rest.  These muscles should not be worked everyday.  Start out with 10 reps, 3 times each if you are a beginner. If you more fit try starting out with 20 reps 3 times each.

Abs worked with exercise

  1.  The crisscross exercise targets the entire rectus abdominus muscle from top to bottom as shown above.  This exercise is tough. If you are just starting out you will want to do this exercise with your feet a little further up in the air. If you are more advanced you will want your heals just barely above the ground.  The movement should be slow and controlled.   Be sure to pull your belly button into your spine and keep the small of your back on the floor. Be sure not to strain your neck.
  2. Crossover crunch targets the obliques (the muscles on each side of your stomach) and the upper portion of your rectus abdominus.  Once again start slow and work your way up. Keep the small of your back pressed into the floor and do not strain your neck.  You will be crunching up and touching opposite elbow to opposite knee.
  3. The traditional crunch also targets the upper portion of the rectus abdominus.  You don’t have to curl up all the way.  A partial curl is more effective.
  4. Flutter kicks. This is also targets the entire rectus adominus. It is more advanced.  Make sure to press your lower back into the floor and put your hands under your butt. Move your legs in a slow and controlled flutter motion. The more advanced the closer your feet should be to the ground.  If you are a beginner start by doing this exercise for 10 seconds, 3 times. As you get stronger I recommend increasing to 30 second, 45 second, and 60 seconds intervals.
  5. The heel touch is also designed to target the upper rectus abdominus and lower obliques. This is a partial curl up.  Once again keep your belly button pulled in towards your spine, the small of your back pushed into the floor, and don’t strain your neck.

workout fairy

Unfortunately, if you want to “lose weight in the belly or midsection” doing 100 sit ups a day is not going to do it.  If you want “slender arms,” 20 bicep curls will not help you lose weight from that area.  Your body will lose weight naturally from one area to another. For example, if you are someone who puts on more weight in the thigh region, that may be where you lose weight first with proper nutrition and exercise.  You can’t exercise one body part and expect to lose fat from that one region.  Many women tend to lose weight in the chest region when they start losing. For some of us this isn’t ideal but we don’t have any control over that.

If you need help working on your six pack sign up here and I will contact you.


Beachbody Photos 002


Find That Motivation Somewhere

Just do it

I woke up this morning feel, “Blah.”  Not a great description, but I think we have all been there.   It is a crazy time on our farm!  We just finished harvesting beans a couple days ago and have been getting calves weaned the last couple days before we start combining corn.  Last night I was going to slip in a quick 10 Minute Trainer workout, but after discovering a water leak in our hog barn, the night was shot.

So….here I am today, tired, and feeling “Blah.”  The last thing I wanted to do was press play and get my workout done, but after missing yesterday’s workout, I felt I HAD to get it done today.  Sometimes it is much worse to think about something than to just do it, so that’s what I did, I just did it!  Results….after my workout, “I felt ENERGIZED and ready to tackle the day!”

Motivation for Exercise

Getting in shape and staying in shape takes, effort, hard work, and discipline, and sometimes a nudge or two from your Coach!  (Let me know if you are in need of a nudge.)

Here are some tips to help you stay motivated on your journey. Your journey is continuous and never stops, so we all have to find little motivational “tricks” to keep up on that journey.

  1.  Dig deep to find your true WHY.  Why do you want to lose weight, get in shape, or tone up?  Is it so you feel better, look better, can be a good example to your kids, or want to get off some of those meds you take? Whatever it is, it is important and you have a strong why.  Once you realize your why then you need to focus on that when the going gets tough and you don’t want to press play.
  2. Tape your WHY everywhere. If your why is to be a good example for your kids or to buy that size 10 dress for the wedding this summer, tape a picture of that everywhere to keep you motivated.  Put a picture on your mirror in your bathroom. Tape a picture to the refrigerator door so every time you open that door you will be motivated to make better choices.
  3. Find an accountability partner, workout buddy, or join my challenge group.  Research has shown that people who work out together are much more likely to stick with it.  If you have someone to answer to it won’t be as easy to skip that workout or eat that entire pie.
  4. If you miss a day, don’t beat yourself up over it. That is no reason to quit. Tomorrow is a new chance.  Start again!
  5. DO NOT STEP ON THE SCALE EVERYDAY!!!  This is something that people think of as a way to gauge their progress but it hurts so many people.  When people start workout programs it is common for them to gain weight at first due to the swelling of the muscles and water weight.  Once those people, who have started exercising see the weight gain, they get frustrated and quit. Everyone is different and some people may not see the scale move at all at first. I recommend limiting your “scale dates” to once a month and taking measurements and body fat readings to track your progress.  How your clothes are fitting is also a great way to determine progress.
  6. Celebrate the little victories!  If you have 50-100 pounds to lose, it will take some time. You didn’t gain all that weight in one day so you won’t lose it all in one day.  Set mini goals of 10-20 pounds as a time and celebrate when you reach your goals.  Go out and get your nails done or get a well deserved massage.  Maybe you need some new clothes after your weight loss or a new pair of shoes.
  7. When it is time to get that workout in remember how you felt after your last workout.  That will help you press play and feel better both physically and mentally once you are done.

do something today



How long does it take to get out of shape

We all know it is hard to get in shape. When you start a new workout program, some days you may feel like you are going to die or like you can’t go on. If you are like me you wonder why you ever quit your program because getting back in shape and starting all over again HURTS.   Did you know it only takes 1 week of inactivity before you start to lose your current fitness level? It generally take twice as long, if not longer, to gain fitness then to lose it. Here is a breakdown of the three components of physical fitness and how fast inactivity can affect them.

girl working out

Click here for more information on how you can start an exercise program!

1. Cardiovascular fitness is the ability for your heart and lungs to supply oxygen-rich blood to working muscle tissue and the ability of the muscles to use the oxygen to produce energy. Cardiovascular physical activity is exercising one of the most important muscles in your body, your heart. What kind of exercise builds cardiovascular endurance? Try running, walking, swimming, biking, dancing, anything that gets your heart rate up, increases your breathing, and gets your blood pumping. You should get at least 30 minutes of cardiovascular exercise in at last 5 days a week, for significant health benefits. How fast and how much of your cardiovascular endurance you lose depends on your current fitness level. If you are an elite athlete you will notice a decline right away. Recreational athletes won’t notice as steep of a decline but if they stop doing some type of cardiovascular training they can lose some of their fitness in as little as 5 days. If you are sedentary for a month, you will notice your cardiovascular fitness decline considerably.

2. Flexibility is another component of physical fitness. It is important because it determines how far a muscle can stretch. When you are young and active stretching prevents muscle strains or pulls. Also, athletes that are more flexible have the ability to be faster than those with poor flexibility. As we age we lose flexibility, and stretching becomes important so we can not only avoid injury, but also be mobile. Flexibility can vary from person to person, but it is good to stretch before and after exercise to maintain flexibility and reduce the risk of injury. On your rest days, stretch morning and night. Stretching is something that should be done everyday because you can lose flexibility very quickly, within days if you aren’t on a regular stretching program. Activities like yoga and Beachbody’s new program PiYo are excellent to help maintain flexibility.

Piyo works

PiYo works! Click here for a preview of this weight loss, flexibility increasing program!

3. Muscular fitness is another important component of physical fitness. It helps increase strength, prevent injuries, prevent osteoporosis, and increases your metabolism by burning more calories at rest. Pick up those weights. They don’t have to be heavy, lift whatever you are comfortable with. Make sure you use proper form when lifting so you don’t get injured. Weight lifting should be done 2-3 times per week. If you lift everyday be sure to mix it up, don’t lift the same body part two days in a row. For example, if you lift upper body on Monday, Tuesday should be lower body. To build size you should lift less reps with heavier weight. For toning lift more reps with lighter weight.
It is so important to maintain some exercise routine in your life. As we age our body’s efficiency decreases in relation to fitness. Between the ages of 30 and 70 muscle mass and strength decrease about 30%. That is scary to me. Fortunately, inactivity is has the most influence, so no matter what age you are exercise can benefit you.

To learn how you can incorporate exercise into your life, whether you are a beginner or want to take your fitness to the next level fill out this form to have me as your FREE Coach to help you make that positive change in your life.

                Get Energized!

Get Energized! Learn more about how Shakeology can give you the energy and nutrition your body needs!

How often should you step on the scale?

Is it helpful to step on the scale everyday?  When you step on the scale in the morning does it dictate what kind of day you are going to have? If your weight is down you are happy, excited, maybe more motivated to workout that day? Are you more likely to eat healthier or allow yourself junk food?   If the scale number is up from the day before, you might feel discouraged, depressed, and defeated!  Will that encourage you to exercise or just give up and eat whatever you want?  Although the scale can provide us with good information on how we are doing with our weight loss from week to week, it can be more harmful than helpful for many people.  Scale obsession may actually be sabotaging your weight loss.Challenge week 3 day 2


There are many different factors that can affect the number on the scale.  The obvious factors are how many calories you are eating versus how many calories you have burned with your daily physical activities and exercise.  Some others that you might not think about are how much sleep you are getting, excess salt intake (which can be common when eating out), changes in your hormones, constipation, or water retention.

Lack of sleep can result in weight gain. Think about it, when you do not get enough sleep you are tired, feel slower, and have less energy. That can lead to the consumption of comfort food such as a bag of potato chips or a candy bar (my comfort food).  The unhealthy comfort food or the soda you may be using to keep yourself awake, add up to excess empty calories.  When you aren’t getting adequate sleep,( experts recommend you get at least 7 1/2 hours in a day), your hormone levels in your body are out of whack.  Ghrelin, your “go” hormone, tells you when to eat.  When you are sleep deprived you have more ghrelin and less leptin, the hormone that tells you when to stop.  Getting adequate sleep and watching your salt intake can make a difference in the number on the scale.

How often should you step on the scale? I encourage my clients, especially when they are first starting an exercise program, to wait at least a month after starting. Once they get in the habit of exercise and nutrition, I recommend about every 2 weeks.  You should weight yourself the same time of day under similar circumstances, for example, first thing in the morning after you have used the bathroom.

I prefer using body measurements, body fat percentages, and paying attention to how your clothes are fitting to determine how you my clients are doing on their fitness and weight loss journeys.  These measurements can be easily duplicated and will decrease as you lose weight.  Measurements should be taken at the waist, hips, thighs, bust, and upper arm.  Contact me for more information on specifics on how to take your measurements.

Here is a great example of why measurements are a great way to measure your success.

Here is a great example of why measurements are a great way to measure your success.


Exercise and proper nutrition, which lead to weight loss, can have a dramatic effect on your quality of life. You will feel better physically and emotionally.  You will feel more confident and be happy.  If you would like me as your FREE fitness and nutrition coach, sign up for a FREE account at  and I will contact you.  The account gives you access to FREE information on exercise, nutrition, and a huge community for support on your journey.

Do you want to improve your financial, physical, and emotional health. Join my Beachbody Team!  Check out this webinar for more information on how to “Exercise and get paid for it” and enter the drawing for a chance to win a FREE Focus T 25 or P90X exercise program.


3 Day Refresh Review

This last week was very crazy in the Gress house!  My son was showing pigs at the Charter Oak Achievement Days, which is our home town fair.  It is a fun time and very hectic.  Fair time means that besides all the day to day chores and work at home I make an average of 4 trips to town a day to run Dawson to and from the fair, go in for activities, and help him with his fair chores.

This doesn’t give me much spare time so I thought I might be a little crazy trying the 3 Day Refresh during three of the most busiest days of the summer.  Once I made up my mind, I decided I was going to do it, and do it right.  After a trip to Las Vegas and the 4th of July, where I indulged in restaurant meals, sugary sweets, and a few adult beverages, I needed to detox and get my body back on track.

3 Day Refresh

The New 3 Day Refresh…Lose weight and break those bad eating habits in 3 Days!

I scheduled my 3 Day Refresh for Monday through Wednesday.  On Sunday, I read through all the information that came with the kit.  The information was simple and to the point.  I loved how the guide was easy to follow.  The menu instructions have “fill in the blank” lines when it came to planning what kind of food I was going to eat each day.  This made grocery shopping easy.  Each day it gave you the information about what you were to eat for each meal and snack.  You would choose from a list and select a healthy fat, vegetable, or fruit, depending on what the meal called for. It made planning ahead so easy and the Refresh very easy to follow, even with my busier than normal schedule.  Although the 3 Day Refresh is only about 900 calories a day, you eat very nutrient dense food and get everything your body needs in those 3 days.  You can find my “day by day” comments on my Facebook page

My Shakeology Shaker cup was my best friend during the 3 Day Refresh.  I took it with me on the run so I could get my Shakeology, Vanilla Fresh protein shake, or fiber in daily.  This made following the plan very easy.

I also prepared all my snacks and meals ahead of time. When I was running I chose snacks such as carrot sticks and hummus or celery sticks and smashed avocado,  which were easy to transport.  For dinner each night I planned accordingly depending on if I was going to be home or not. On two out of three of the nights I was on the run so I ate a spinach salad. The salad was a great choice because there was no cooking involved and I was able to make both salads at the same time since one salad called for half a tomato, cucumber, and red pepper. I simply cut up the entire vegetable to make two salads. I found out I really enjoyed the dressing of fresh lemon juice and olive oil.

I gotta be honest….the 3 Day Refresh started out rough for me!  I really enjoy eating healthy and have finally, after years of struggling, gotten a pretty good grasp on my nutrition; however, doing the 3 Day Refresh, and especially reporting in to my clients, gave me anxiety.  It sounds silly, but I was really nervous, but a person can do anything for 3 days, right?

The first day of my 3 Day Refresh I was starving.  I woke up and drank my water, had my Shakeology for breakfast, which is part of my normal routine and something I look forward to like others look forward to their morning coffee, and didn’t have a problem with the fiber drink midmorning.  (Tip-don’t let it sit, mix it up and drink right away.)  I passed on the optional tea every morning and afternoon because that isn’t my thing.  By the time lunch came around I was starving.  I ate my entire lunch and Vanilla Fresh shake (which was good), but felt so full that I was almost sick. I felt like I was going to explode, but I was determined to stick to the program.  By midafternoon I was ready for my snack and hungrily ate it. Fast forward to dinner…once again a meal and Vanilla Fresh protein shake.  I just couldn’t finish it all, it was too much food for my tummy.  That night I went to bed hungry as the shake and food were long digested.  Although I wanted to get a workout in I felt like I just didn’t have the energy.

On day 2 I decided to modify a little bit.  I followed the program but spread out my Vanilla Fresh Shakes and meals during the day, eating them one hour apart.  Day 2 and 3 were much easier and I was satisfied.  Even though I was at the fair all three days, surrounded by homemade pie, soda, and burgers, I managed to stick to the program. I even got a PiYo workout in and felt great.  I could have done better drinking water, as that is something I constantly struggle with and I didn’t pack enough filtered water due to the fact that my three year old son and I ended up sharing at the fair.  Overall it was successful and it is definetly something I will do again.

I lost 1/2 inch, 3 pounds, and had better definition of my ab muscles afterwards. I felt great and kicked some bad eating habits I had developed in the previous weeks.  The 3 Day Refresh is a great jump start to weight loss, good for gently detoxing the body getting back into clean eating.



Five Weight Loss Tips

Obesity is a huge epidemic in our nation.  People die of weight related diseases everyday.  Heart disease, diabetes, cancer…all these diseases are obesity related.  Unfortunately, there is no cure for heart disease and diabetes and once you have it, you have to live with it the rest of your life.  What is the secret to losing weight? It isn’t in a magic pill or potion.  Here are five weight loss tips to help you lose weight and live a healthier, happier life.

Exercise shoe print

1.  Strength Training builds muscle which consumes energy simply by existing.  When you do weight training you are building the lean tissue in your  body and that will burn more calories when you are at rest. The muscle fibers twitch at rest, burning more calories.  A woman that weighs 140 pounds at 25% body fat will burn more calories at rest than a woman who weighs 120 pounds at 30% body fat.  The more lean mass you build up the more efficient your body will be at losing the weight.  Ladies, do not worry about ” bulking up” when lifting weights. Unless you are taking testosterone, you will not get there.  We do not have the hormones that will bulk us up.  Weight lifting also builds bone strength, helping prevent osteoporosis as we age.  You should incorporate weight training into your exercise routine about 3 times a week.

2.  Cardio training is very important in keeping your heart healthy and strong. High Intensity Interval Training (HIIT) is a very effective way to lose weight. The intervals alternate between low to moderate intensity exercise to high intensity. These intervals push your heart rate up then allow it to come down. HIIT workouts have been shown to be more effective than traditional cardio workouts such as running, due to the fact that you work at a higher intensity, improve your strength, endurance, and burn more fat.  I personally prefer HIIT workouts because they are efficient, fun, and I know that I will go at a high intensity for a short period of time them get a break. I am likely to work harder knowing that it is short lived and that I will see the results I want.

Turbo Fire is just one of the many programs I recommend that has interval training which is very effective in weight loss.

3.  Don’t eat junk!  Avoid processed, canned, or prepackaged food.  Stick to fresh fruits, vegetables, and lean meats. During the winter months I also choose frozen fruits and vegetables for my family.  Make a menu and have all your weekly meals planned out so you are less likely to run through the McDonald’s drive thru on the way home from work because you do not have a meal planned.  Make a grocery list and stick to it.  You should strive to buy most or almost all of your items around the perimeter of the grocery store. This is where you will find the most healthy choices and fresh food.   The more you get into the aisles the more junk food you will find.  Also eliminate or limit your alcohol intake.

4.  Eliminate processed sugars.  The more and more we learn about processed sugars the more harmful they are to us.  They increase inflammation in our bodies which causes tissue to break down and makes us more susceptible to many diseases.  Pay attention to the sugar in foods and beverages.  Beverages like soda and fruit juice contain a lot of sugar and many empty calories.  You can still satisfy your sweet tooth by eating natural sugars such as fresh fruit and berries.  Shakeology is also a great way to get some sweetness into your day.  It is excellent for curbing the cravings for sweets also.

Shakeology is available in Chocolate, Greenberry, Strawberry, Vanilla, and Tropical Strawberry!

5.  Drink plenty of water.  Our bodies are made up of 60% water, our brains being 70% and our lungs 90%.  Water is essential to the optimal functioning of our bodies.  Many times when you think you are hungry, your body is actually thirsty.  Dehydration can lead to achy muscles, headaches, and the feeling of hunger.  You should take your body weight in pounds and drink half of your weight in ounces.  If you are exercising and sweating you should consume even more water.  If you have trouble drinking enough water add a fresh lemon, cucumber, or berries to flavor and freshen your water.


Bottom line, losing weight takes discipline and commitment!  Please contact me if you need help in your weight loss journey.  Do it for yourself and your family.  Find out more information about joining my Challenge Group where you will receive exercise and nutrition counseling, support, motivation, and encouragement from a group of people with the same goals.

I would love to hear from you.  Please share your stories or weight loss tips.

Shakeology Scam

Shakeology is available in Strawberry, Chocolate, Vanilla, Vegan Tropical Strawberry, and Vegan Chocolate

Shakeology is available in a variety of flavors.

If you are trying to change your life……lose weight, get fit, eat healthy, feel better, is Shakeology for you? Is it really as good as some say?  Is it the “world’s greatest value in nutrition”?  Does it deserve the term “Superfood?” I did my own research to find out.

I was the biggest skeptic of all protein shakes and other nutritional products, including Shakeology, until two years ago.  At the University of Iowa, I studied Health Promotion and Exercise Science.  I am qualified to design fitness and wellness programs and have worked as an Athletic Trainer for the last fourteen years, caring for the health of high school, collegiate, and recreational athletes.  There are NO MAGIC DIET PILLS!  Many people say fitness and weight loss come from moving more and eating less.  I say “MOVE MORE and EAT SMART.” Shakeology is smart.  Not all calories and protein shakes are created equal.


You must fuel your body properly in order to perform.


People underestimate the importance of quality nutrition.  In sports medicine we find that there is a direct correlation to athletic performance and good nutrition.  Athletes that take care of their bodies, not only physically, but nutritionally, have an edge on their competition. Many collegiate programs have nutritionists on staff who work closely with the athletes and coaching staff to assure the student-athletes are getting the best, most appropriate quality nutrition for their bodies and physical demands of their sports.  Our bodies are not all that different from one another, we need and crave good nutrition.  Your body will function better with a healthy diet.  My husband and I even see the difference in the players on my son’s 5th grade basketball team.  The ones with better nutrition seem to have more endurance.

There is a good reason why Shakeology is the “Healthiest Meal of the Day.” No other single meal can give you the balance of vitamins, minerals, antioxidants, prebiotics, probiotics, protein, fiber, and amino acids that are essential to the maintenance of your mind and body.

Shakeology was a big part of My Transformation and helps me stay lean today!

Shakeology was a big part of My Transformation and helps me stay lean today!


When I started drinking Shakeology I was amazed at how much better I felt.  Shakeology has had a positive impact on my family and myself personally.  Nine months after my third son was born, my husband Aaron and I decided to start our Insanity exercise program.  A couple weeks into the program, we replaced one meal a day with Shakeology.  I was amazed at the results.  I had more energy, felt better, and became regular for the first time in my life.  I also found that Shakeology curbed my cravings for sweets.  I lost thirteen pounds and have kept it off the last two years by drinking Shakeology  and exercising.  Aaron also has had great health benefits.  His borderline high blood pressure now is low and he has lost 20 pounds and kept it off.  We feel great and are able to keep up with our three active boys.  We haven’t been this full of energy and fit since high school.  Shakeology is an intergral part of this.



Pre-Shakeology Aaron also had trouble with minor hypoglycemia, with symptoms such as shaking and feeling faint when his blood sugar got low.  These issues were generally in the mornings, and by drinking Shakeology for breakfast he has evened out his blood sugar levels and avoided these lows and spikes.  Being gluten intolerant (wheat, barley, and rye allergy) is also another issue Aaron has and Shakeology is a great gluten free option to add to his restricted diet.

When you decide to eat healthy, ingredient lists become important and Shakeology is no different. Although lots of shakes on the market may contain natural ingredients that are beneficial and increase your metabolism, they do not come close to the balanced nutrition that you find in one Shakeology, and alarmingly some of these products increase blood pressure and heart rate causing tachycardia (higher than normal heart rate) and heart palpitations in some cases.  Quite the opposite of what we are trying to accomplish in our health and fitness goals.

I challenge anyone to commit to Shakeology for two months, then go back to your old eating pattern for three days and see how you feel. When drinking Shakeology, you will feel better and crave healthy food instead of junk.  This will help you reach your weight loss and fitness goals.   You will be shocked at how much better you feel when you are getting the good quality nutrition your body needs to function.


To find out more about how Shakeology can help you please visit

This blog is not meant to help in the diagnosis, treatment, or curing of disease. Please seek the advice of your physician.

I would love to hear any questions or comments from you! Please share your experiences below.

My Journey To Become A Work From Home Mom

My blue eyed baby and me

My blue eyed baby and me

Many days after having my first baby, I would cry on my way to or home from work.  I was doing what I loved, working as an Athletic Trainer, caring for high school student athletes, but I was missing out on other important things in my life. Many days I would be gone for 12+ hours a day and only see my son for several minutes in the morning when I pulled him out of his crib to take him to daycare and at night to look in on him in his bed as he was already sleeping.  I missed out on a lot of snuggling, rocking, and bedtime stories. I loved my job but missed my baby terribly.

My perspective changed in the fall of 2004.  My son was a few months away from his second birthday and I had one of the scariest experiences of my life.  One weekend I lost control of my body.  The numbness and tingling started in my left foot and gradually worked it’s way up the left side of my body.  I had absolutely no control over my body or the symptoms that were taking over my body. I was diagnosed with Multiple Sclerosis, a disease that effects the nerves of the body.

Athletic Training picture At the time I had a toddler and husband to take care of.  I had responsibilities as an athletic trainer and responsibilities in our family farming operation.  I didn’t have time to slow down and I had to control something.  I made the decision that even though I could not control my Multiple Sclerosis, I could make the best of my health and control my nutrition and exercise habits.  While I had exercised periodically, after my  diagnosis I make the decision to live a healthier lifestyle and take my exercise and nutrition more seriously. I wanted to do everything I could to be there to take care of my family and be able to play with my son.  Not being able to do these things was my biggest fear.

My husband and I became more committed to our P90X, getting in the best shape we had been in since high school.  We followed up our P90X by purchasing Shaun T’s Insanity.  Between my last two pregnancies, we were in great shape and were more conscious of what we were eating.

After the birth of our third son, my husband, discovered he had a gluten intolerance (wheat allergy).  This was what made us decide to try Shakeology, since it was a nutritious meal that was gluten free.  We have learned how to eat and cook gluten free.  Today we eat fresh fruits, vegetables, and , drink our Shakology daily, and avoid all processed foods.

It is amazing how things fall into place. Shortly after we started drinking Shakeology, we learned about the coaching opportunity with Beachbody.  This business opportunity not only gave me an opportunity to work from home, spend more time with my family, and earn an extra income, but it gives me the opportunity to help others.  It is so rewarding to make a difference in the life of others.  It is also great motivation for Aaron and I to continue to strive to be fit and healthy for our boys and for ourselves.

Beachbody has been such a blessing! Everything happens for a reason. I am thankful my experiences have led me down this exciting path.  To learn more about how you can help yourself and others click here.

 Beachbody is a great company that has products to help everyone.  Whether you have Multiple Sclerosis, are in a wheelchair, or have some other type of medical condition, I can help.  Reach out to me and I will be here.  I am also looking for people that want to join the fight in ending the trend of obesity and make a difference in the lives of others.  I would love to visit with you about the new career I have found that has allowed me to work from home and make a difference!I would love to hear from you. Please share your stories on how Beachbody has changed your life!


Squeezing in Exercise During Harvest

It is that time of year again in the Midwest on our family farm…….the time of year when we work from sun up to sun down to bring in this years’ crops.  It is one of the most challenging times Aaron and I face when it comes to eating healthy and keeping up with our daily workouts.

Teagen likes to ride in the combine during harvest and keep Daddy Company!

Many days are 12 to 15 hours long with little time for exercise.  We begin our days by getting up early to feed and water our livestock.  The rest of the day is spent in the field combining the crops until late at night.  Harvesting involves a lot of sitting in combines, tractors and semis.  It is also more challenging to get our workouts in because we spend so much time in the field working.

Beachbody has several options we can choose from when squeezing a workout in.  The “10 Minute Trainer” by Tony Horton is our “go to workout” when we are really crunched for time.  These workouts are excellent for getting your heart rate up and making the most out of your ten minutes of exercise.  Tony’s moves work more than one body part at a time so they are efficient.  If we have a little more time we will combine two ten minute workouts for a total of 20 minutes.  On days we have half an hour our “go to” program is “Focus T25.”  We really enjoy this program.  It gets your heart rate up and you get an intense 25 minute workout.  Shaun T’s workouts go by so fast.  These programs are also great because you can modify them so almost anyone can do them.

Remember, if you do not have an hour a day to exercise it is ok, SOMETHING IS BETTER THAN NOTHING!

Wherever you are in your weight loss and fitness journey do not be discouraged or give up if you have a bad day, week, or month.  Every day is a new day and another opportunity for you to make a positive lifestyle change.  Once you get in the habit of exercising you will feel better inside and out.  It is so worth it!