Stay Sane and Maintain Your Weight Through the Holidays

Stay Sane and Maintain Your Weight During The HolidaysWhen I went full-time as a personal trainer, I wanted to come up with programs that could help my clients stay motivated throughout the holiday season even when I wasn’t there to coach them at every office celebration, every stressful shopping day, and every holiday party.

I spent hours and hours writing up meal plans and fun workouts they could do with their friends and families when they were too busy to get to the gym. I encouraged them to sign up for 5Ks and ski trips and other active activities, but without fail, New Year’s Day would arrive and I would have sad clients who ate their way through November and December instead of moving their way through it.

I wanted to do more but didn’t know what I could do since I couldn’t follow each person around all day long and give them motivating words and help them make different choices. And back then we didn’t have social media or text to easily stay in touch each and every day!

Around the same time, I was diving deep into personal growth and development. I was learning not only about myself and how to become a better version of me, but also more about others and how we all operate. In general we do not like pain. We don’t like giving things up that we love. This is why we choose comfort (sitting on the couch watching a show instead of hitting the gym before bed) and why we call ice cream a comfort food and not broccoli.

I began to think about all the things most people love and find value in. Something most people do not want to give up. Something that hurts when lost. A-HA! Money! People hate to lose money and when money is on the line, they may re-think the bet!

So I started a program where my client’s holiday activities (or lack thereof) affected their pocket book.

To join, each person gave me $20. If they maintained their weight between Thanksgiving and New Year’s Day, they got their $20 back. If they gained weight, they lost their $20 and I donated it to a local charity. And IT WORKED!!! The following year out of my 18 person “test group” only 2 had gained weight! And a few even lost weight! WHAT??? Amazing results! I continued this challenge for the next 7 years at the gym. It grew each year with excellent results. Clients even started wagering with each other who could lose the most weight, run the fastest, lift the heaviest, etc. Money talks!

As I transitioned from a “gym” coach to an “online” coach, I wanted to continue the tradition. So here are the deets…

The cost is $20. If you GAIN weight, you lose your $20, if you MAINTAIN, you get your $20 back. At the end of the program I will donate any money we have left over to a charity of my choice.

To join, paypal me $20, make sure your name is on the order AND you put it is to family and friends so you aren’t charged a fee. My paypal acct is

Next, join our support group here…

I will be posting articles, workouts, and recipes DAILY! Plus, you can use each other for support and accountability!

On Thursday morning (Thanksgiving), weight yourself and document it (pics are perfect for this) in the group.

I recommend weighing yourself WEEKLY as to avoid a “surprise” 5 pounds 😉

On January 1st , weight yourself first thing in the morning.

Post your results!

Get your money back (if all goes well).

I would love to have you join us this year. Email or text me if you have specific questions…

970-214- 7745

See you soon!!

Race Report: 2016 Ironman Boulder

Race Report: 2016 Ironman BoulderAt the beginning of this year, I decided I wanted to try to qualify for the Ironman World Championships in Kona again. Currently I am in the 40-44 age group which in most races, the winners come in around 10 hours. At the time, my PR was 12 hours.

I knew it wasn’t realistic for me to take off 2 hours in one year after 15 years of hard and smart training, but looking at the winning times for the next age group 45-49 (where I will be next year), which are around 11 hours, I started to get my hopes up.

So I decided on a long term goal, a 2 year plan, to qualify for Kona.

This year my goal was to do the Boulder Ironman, take 30 minutes off my PR to get around 11:30, make top 10 in age group, and learn from the course how to train better next year.

Then next year, do the Boulder Ironman again, take off another 30 minutes to get 11:00, make top 3 and get a slot to Kona!

This year I blew my expectations out of the water. I ended up with a time of 10:56 and a 5th place age group finish. I know what I need to do next year in training to get even faster, which I will need to do as this year only the top 2 (not 3) earned a spot to the World Championships.

This is how my 2016 race in Boulder went down…


For 2017 I want to take another 10 minutes off my bike and 5 minutes off my run. I’m putting it out there now so the Universe can work on it for the next 10 months until the race on June 11th .

Thanks so much for being a part of my amazing life’s journey! I wouldn’t be where I am today if I didn’t have the best friends and family EVER!!!

See you soon!

5 Easy Ways to Drink More Water Each Day

5 Easy Ways To Drink More Water Each DayI check in monthly with my fitness and nutrition clients and ask where they are struggling and how I can help for the month.

The past week I have been getting SO many people saying they are dehydrated and aren’t drinking enough water. In the past, I have been one of those people for sure!! I would get busy or distracted (squirrel) and forget to drink. Then at night I would have a headache or over eat or just get grumpy because I didn’t give my body one of the only things it needs to survive and thrive…water!

I am super good (for the most part) at getting a gallon of water in daily. So I wanted to share my “tricks” with you in hopes that they help you drink more water and stay hydrated. With the soaring Summer temps, getting into the habit NOW will assure a clear-pee easy breezy month for you.

1. I drink a quart of water immediately when I wake up.

I have a quart bottle in my bathroom and when I go in for my morning pee, I fill it up and drink it. I like to add lemon essential oil to it to sass it up. I also use this time to take my morning supplements and I take them one at a time instead of all together so that by the time I have taken them all, my water is gone!

2. I keep a bottle of water in my car.

Like a lot of you, I am in my car all the time. With nothing to do other than drive!! So I keep a full water bottle in my car and set a goal of making it empty by the time I get to my destination…where I refill it and set the same goal to the next destination!!

3. Take a 15 second drink at every single drinking fountain you walk past.

My grandpa taught me to never pass up the opportunity to drink out of a drinking fountain. This has stuck with me and wherever I am, when I see a drinking fountain, I take 15 seconds worth of water (or more).

4. Fill your bottle for your workouts.

If your workout is under an hour, you don’t need a sugary or caffeinated drink to get through it. Your body just needs (and wants) water! Make a point to fill up your bottle with water before every workout whether at home, at the gym, or outside, and drink the entire thing during or after. I like doing this while I am swimming as I have to stop at the end to switch equip, start a new set, etc, so I just guzzle some H2O throughout my swim and typically end up drinking 2 quarts just during the swim!

5. I drink a quart of water before bed.

Now I know what you are thinking, and YES! I pee like 3 times every night. It doesn’t bother me, but if you want to avoid that, drink your final quart after dinner or an hour before bed. I also have a few evening supplements, so I do the same thing as in the morning by taking them one at a time. In the evening I add orange essential oils to my water to spice it up.

We do a water challenge every 8 weeks in our facebook support group. You can join us here…

Here are more deets about our water challenge… 1-drink- more-water/

Here is the link to order your essential oils…

Food, Fitness, Finance and Fun Archives 31-45

Food, Fitness, Finance and Fun Archives 31-45If you are not on my newsletter list, you are missing out on some of my best “stuff”! Each week I send an email chock full of all kinds of great information, workouts, and RECIPES for eating healthy!

Just like the Food, Fitness, Finance and Fun site, it is an eclectic mix of everything that I have going on right now!

To make sure you get the newsletter each week, you can either click here…

Or you can text FFFF to 22828

Here are the archives of Issues 31-45…

Issue 031 11/25/15 – Swim Workout, Easy Vegan Raw Sports Drink, and Easy Steps to Eating the Way You Want to Eat

Issue 032 12/02/15 – Bike Workout, Easy Vegan Raw Carrot Cake, and 5 All-Natural Solutions to Everyday Products

Issue 033 12/09/15 – Run Workout, Easy Vegan Raw Indian Food, and the 5 Podcasts that ROCK MY WORLD!!

Issue 034 12/16/15 – Strength Workout, another Easy Vegan Cauliflower Taco “Meat”, and my Most Relaxing Holiday Season Ever!!

Issue 035 12/23/15 – Core Workout, Easy Ways to Eat Out Vegan, and how to Make Next Year Your Best Year

Issue 036 12/30/15 – Flexibility Workout, Easy Vegan Pinwheels, and What 10 Years as a Passion Parties Consultant has Taught Me

Issue 037 01/06/16 – Swim Workout, Easy Vegan Indian Tacos, and Happy Birthday to my BFF, Joey!

Issue 038 01/13/16 – Bike Workout, Easy Vegan Thai Peanut Salad, and How I became a Vegan…FINALLY!

Issue 039 01/20/16 – Run Workout, Easy Vegan Sweet and Spicy Thai Salad, and my Smoothie Challenge

Issue 040 01/27/16 – Strength Workout, Easy Vegan Quinoa Mac and Cheese, and how to De-Clutter Your Life

Issue 041 02/03/16 – Core Workout, Easy Vegan Green Curry w Veggies, and How to Do What You Love

Issue 042 02/17/16 – Flexibility Workout, Easy Vegan Spinach and Mushroom Lasagna, and Why I Didn’t Gain Weight This Month

Issue 043 02/24/16 – Swim Workout, 2 of my FAVE Easy Vegan Meals, and Why I Crashed My Car and I Didn’t Cry

Issue 044 03/02/16 – Bike Workout, Crock Pot Sweet Potato Masala, and the great debate: To Microwave or Not to Microwave?

Issue 045 03/09/16 – Run Workout, Easy Vegan Crock Pot Chili, and Why the Birthday Present I gave my Mom on her 50th made her cry

To get the newsletter weekly, click here…

To get the newsletter AND a free core workout video, click here…

Or you can text FFFF to 22828

Thanks for being a part of my life <3

Why I Love Being a Beachbody Coach

Why I Love Being A Beachbody CoachThis month celebrates my 5 year anniversary of being an active Beachbody Coach. I say “active” because I actually signed up to be a coach in December 2010 to help my friend Wendy get her business up and running. But it wasn’t until July 2011, during the Lake Placid Ironman, that I decided to build my Beachbody business.

I decided during the 112 miles on the bike (I had a lot of time to think) that I would at least check into the business and compensation plan, and then make a decision. The day I returned home from Lake Placid, I went online, checked everything out, and was sold! I WAS IN!

The past 5 years have for sure been a roller coaster, as with any business. There were months where I put all my time and energy into my business and was rewarded with huge commissions, bonuses, and even rank advancement to 3 Star Diamond (I know most of you don’t know what that means, just know it’s pretty awesome).

There were also months where I barely worked at all, made hardly any commissions, and even lost my “Diamond” status. But through it all, I have never once thought of giving it up, the idea of quitting as a coach has never crossed my mind. I love the company, its products, and our mission to “help people achieve their goals and enjoy a healthy, fulfilling life.” So pretty much what I have wanted to do my entire life.

This is Beachbody’s vision:

Our co-founders Carl Daikeler and Jon Congdon began Beachbody in 1998 with one idea in mind: to help you live a healthy, fulfilling life. You’re the reason we exist.

It’s our mission to help you become the person you want to be. Our comprehensive approach combines fitness, nutrition, and support—a proven formula that has helped thousands of people completely transform their lives. People just like you.

We believe in progress rather than perfection. We believe that giving 100% effort will take you further than taking shortcuts. That real, lasting change tops the quick-fix. We’ll never tell you it’s easy, but we’ll always remind you that it’s worth it.

So for those of you who know me, you totally understand why I love being a Beachbody Coach!!

Here is more on why I love being a coach…

Here is info about joining my team…

Email me to set up a time to talk if you want to see how Beachbody can help YOU!

See you SOON!

Race Report: 2016 St George 70.3 Triathlon


Race Report: 2016 St. George TriathlonFor those wanting to hear about the SUPER hard day I had in St George on May 7, 2016, here is my race report…

Here are some of the products I used in my race…ALL of which I will use again next race as I felt my nutrition was PERFECT for this race!!!

Breakfast w water 2 hours before race start…

ProBar Bolt Energy Chews…ate 45 mins and 15 mins before race start…

Vuka Energy Drink (2 bottles during bike)…

Bing Cherry Drink (1 can during run)…

Salt Stick Caps Plus…took 2 about every hour.

Other than what is above, I drank 2 bottles of Gatorade from the course in the last 15 miles of the bike and drank a cup (or 2) of Gatorade on the run course at each mile as soon as my Bing was gone (about mile 6)

Any questions? Feel free to contact me at or join our community at…

Next up is the Boulder 70.3 in 2 weeks!!

See you then!

I Found Supermom Today

I Found Supermom Today | Fitness Goals and MindsetI have been a health, fitness, wellness, and nutrition coach for over 20 years and have always struggled with coaching moms because I have no kids of my own.

There are times I hear excuses and I think “if I was a mom…” but I could never say them or justify them because we don’t know how we would respond in a situation UNTIL we are in that situation. So I typically use my sister and my clients who are moms and find awesome and creative ways to work around their excuses as examples.

I have met some pretty amazing moms out there who don’t use any excuses to get to where they want to be physically, mentally, emotionally, spiritually, and financially in their lives. So admirable!!

Today when I was biking on the bike path after a loop around the hills of Horsetooth, I passed a woman who I just HAD to tell you all about. She is getting it DONE…no excuses! Now I don’t know this woman, I don’t know her goals or anything about her life, but I do know that what she was doing today on the bike path could eradicate some of the biggest and most popular excuses I hear moms use.

Picture this…

This woman was walking, pushing her baby in a stroller, with the dog leashed to the stroller, on her headset talking to someone on the phone, pushing the stroller with one hand and pumping a dumbbell in the other hand!! SERIOUSLY! She was getting in her cardio and strength training, walking her dog, hanging with her baby, getting her vitamin D, AND chatting with her mother-in- law (or whoever) all at the same time!! And who knows, she could be a biz owner calling clients or following up with customers…even more impressive!

I just wanted to share this because I do believe if something is important to you, you will find a way to make it happen. I read about a woman who was training for the Badwater 135 mile running race and every day ran an hour before the kids got up, got the kids up and ready for school, worked, picked the kids up and took them to their after school activities, ran an hour during their activities, made them dinner, did homework, got them to bed, and then ran an hour at night. This gave her 18 miles of running a day during the week, and then she would run a little longer on the weekend to get in the longer distances. She had a job, a family, and still made her dream happen! That is for sure a supermom!!

At the pool where I coach swim team, there are always moms up in the bleachers doing lunges on the steps, running the bleachers, and doing pushups on the railings. My sister runs around the soccer field during her daughter’s practice. I have a friend who has 2 kids and still trains for ironman triathlons while taking care of the kids AND juggling her hubby’s crazy fireman schedule. There are people out there doing what you want to do under the same circumstances you are in, making it work, and doing what it takes to make their dreams come true.


I am super good at time management. If you want help working your goals in to your life, I am here!!

Get in touch with me and let’s CRUSH it together. I want YOU to be the exception to the rule. I want YOU to be the one I use as the excuse buster in my next post!

Share your story with us…

See you soon!

Why You Need to do PiYo

Why You Need To Do Piyo“Who says you have to jump, grunt, strain, and punish your body to get amazing results from your workout? Not with PiYo…PiYo combines the muscle-sculpting, core-firming benefits of Pilates with the strength and flexibility advantages of yoga. And, we crank up the speed to deliver a true fat-burning, low-impact workout that leaves your body looking long, lean, and incredibly defined.”

This is the description of PiYo by the company who produced it, Beachbody. Beachbody is the same company that put out P90X, Insanity, TurboFire, and about 100 other well-known workout programs. I also happen to work for the company. I am a rep (we call them coaches) for Beachbody and help them market their workout programs.

I’m coming up on 5 years with the company and have done nearly all of their workout programs. My favorite BY FAR is Piyo. Here is why…

As a triathlete, I have no problem getting in enough cardio, but I rarely (if ever) get in my strength training, core work, stretching, and mobility work. I know all these components are important and will make me a better athlete.

PiYo is a combo of ALL of those WITHOUT any impact (which is great for me since I get enough impact running), WITHOUT any equipment (perfect since I travel a lot and don’t want to lug around anymore than I have to), and WITHOUT any fancy moves (I am so uncoordinated which is why I stick to swimming, biking, and running).

Another bonus for me, since I have so many other things I love doing during the day, is the workouts are each only 20-40 mins a day.

And for super beginners, there is someone on every video doing a “modification” to make the moves easier.

Since I officially start training for my 2016 tri season in January, and it is PACKED with racing and training, I am going to start doing PiYo the first week in January. I am starting an online group to help me stay motivated to do the workouts on a daily basis. I would love to have you join me!

Email me at if you have questions or want to find out if PiYo is the right program for you.

If you already have the program, click here to join the group…

If you need to order the program, click here…

Happy Holidays and remember to LOVE YOURSELF and treat your body, heart, and soul with respect this month!

See you SOON!

7 Marathons in 7 Days in 7 States: Daily Race Reports and Results

7 Marathons in 7 Days in 7 States: Daily Race Reports and ResultsIt’s been a month since I completed 7 marathons in 7 days in 7 states and I am still getting people asking me how it went. I wrote a couple articles on my training (How I Trained For 7 Marathons In 7 Days) and the products I used to succeed (The 10 Vital Products I Used To Run 7 Marathons In 7 Days), but I realized I didn’t have all my race reports and results in one place that was easily accessible.

So here they are!!

Disclaimer…all race reports were videoed during my post-race ice bath so they MAY be a bit shakey…since I was FREEZING!!!!

Day 1: Bluefield, WV

Finish Time: 4:27

Race Report:

Day 2: Bluefield, VA

Finish Time: 5:09

Race Report:

Day 3: Bristol, TN

Finish Time: 4:58

Race Report:

Day 4: Morganton, NC

Finish Time: 5:08

Race Report:

Day 5: Seneca, SC

Finish Time: 4:17

Race Report:

Day 6: Dalton, GA

Finish Time: 4:29

Race Report:

Day 7: Guntersville, AL

Finish Time: 4:46

Race Report:

If you are interested in multi-day events, check out Mainly Marathons…THEY ROCK!!!

NEXT UP??? Treadmill Marathon with my BFF on Thanksgiving Eve. Here is why we do it…

What do you have coming up? SHARE! I love hearing about your adventures!

See you SOON!!!

The 10 Vital Products I Used to Run 7 Marathons in 7 Days

The 10 Vital Products I Used to Run 7 Marathons in 7 DaysIt’s been a week since I finished running 7 marathons in 7 states in 7 days and I am still getting a lot of questions about how my body made it through 183.4 miles in one week. Especially since prior to the 7 days, the most miles I had ever run in a week was 84 (once) and then 74 (once). A typical week of running for me is about 20 miles running and 20 miles walking totaling 40 miles.

During the week of marathons, I had a very regimented pre, during, and post-race routine that I want to share with you guys…just in case you decide you want to do something as FUN as this one day!

And BTW…if you want to know WHY the heck I ran 7 marathons in 7 days OR how I trained for it, I wrote 2 other articles about it.

Before I get into the actual races, we had a 24 hour drive to the first race. During this time I made sure I got up and walked at every rest area/gas stop, drank plenty of water and Recharge (I’ll talk about Recharge later), and caught a nap or two whenever I could (hubby was driving thank goodness!!). I wanted to at least arrive in WV loose, hydrated, and rested.

So here is the EXACT routine I followed every single day for 7 days…

1. Sleep – I set my alarm for the last possible minute to get everything done in the morning. I believe sleep is one of the most important things for our bodies and I knew I would recover better and feel better as a whole if I got enough sleep. Unfortunately, this was the one thing my body didn’t take to very well throughout the week. I had a hard time sleeping each night and almost always woke up before my alarm. But my intention was to sleep as much as possible. If I were to do something like this in the future, I would consider taking an OTC sleep aid to help me sleep through each night

2. Cool Azul ( – Every morning when I woke up, I would rub “Cool Azul” all over my legs, hips, and back. Cool Azul is a sports gel from Young Living. My friend Kim gave it to me before I left to use on my sore muscles. It’s an aloe based sports gel formulated with 10% essential oils.

3. Shakeology ( – After I rubbed myself down and got dressed for the day, I would drink Chocolate Vegan Shakeology with water. This is the nutritional shake I have been drinking at least once daily for the past 2 ½ years. It is vegan, I can drink it with just water so it is quick and convenient, and it is full of amazing superfoods and nutrients that have helped me become an incredible athlete over the past 2 ½ years. I would fill my shaker cup with cold water, empty the packet of Shakeology, shake it, take a selfie for Instagram, and then drink it.

4. Recharge ( – Recharge is a sports drink by RW Knudsen Family. I love it because it is simple with nothing artificial added to it so my GI system does well with it over a long period of time. Basically it is apple juice, lemon juice, sugar, salt, and water. It is organic and tastes refreshing. You can buy it from most health food stores, but it is more convenient and less expensive to buy from Amazon. We stayed with a friend halfway through the week so I had a case delivered to her since I drank more than I had anticipated the first few days.

5. E&E ( – Energy and Endurance is the other sports drink I drink on a regular basis and I rotated it in with my other 2 drinks during the marathons. E&E not only has a blend of nitric oxide boosters, amino acids, natural energizers, electrolytes, and essential B vitamins, but also has a little caffeine to give me an extra kick when I am getting tired. This way I don’t have to drink cola or Red Bull which is on a lot of courses now. I love it because it gives me the kick AND taste is super mild lemon flavor working well with my GI tract.

6. Beet Performer ( Performer is 100% beet juice in a convenient can. Beet juice contains nitrates which help oxygenate your blood and combat fatigue. It has also been shown to improve stamina and strength and allow the body to recuperate better from physical activity by increasing the amount of oxygen and blood flow to the muscles, heart, and brain. It also reduces inflammation which is key in multiple day hard or long workouts. I had Beet Performer in my rotation with E&E and Recharge.

7. Shakeology ( – 4 out of the 7 days I drank a shake halfway through the marathon. On these days I felt a little hungry or more tired than normal so I wanted to add a little boost of calories and nutrients to help get me through the day.

8. Slip & Slide-LUBE!! The first 3 days I chaffed in places I never had before. I have a great lube I use for chaffing called Slip & Slide. Unfortunately the product has been discontinued, but I have enough to last at least another year. I used a TON of this stuff over the 7 days. It’s 100% silicone so it takes care of hot spots or any rubbing going on during my running. I used it every night too in all my chaffing places and by the 4th day, I was down to my normal chaffing areas. PHEW!!

Since I know I will run out eventually, I did find a replacement with the same ingredients as my old stuff. It’s called Ultra Pure Premium Bodyglide ( I’ll get some as soon as I am out of my stuff!

9. Shakeology ( – IMMEDIATELY after finishing the race no matter how much I didn’t feel like eating or drinking anything, I would make another Chocolate Vegan Shakeology. I brought my shaker cup with me, filled it with water at the finish, added my packet, shook and drank. NO MATTER WHAT!! And this is tough because I usually don’t feel like eating anything immediately when I finish a marathon, but it was vital for my recovery!

10. Ice Bath – As soon as we were back to the hotel, I immediately took an ice bath. Here is the secret to an ice bath because they are NOT fun! Sit in the tub WITH your clothes still on. Turn on the cold water and let the tub fill up. It will be cold, but it is very gradual and your clothes will keep you warmer. When the tub is full of cold water, add as much ice as you can get your hands on.

We were at a hotel so we filled all our coolers with ice and dumped them in. Sit for about 5 minutes then slowly start removing your clothing starting with your legs and ending with your feet. You can keep your top on but lift it up if you tend to get a sore back when you run. Sit for a total of 20 minutes if possible and then immediately take a warm (not hot) shower for as long as you need to warm up. I did all my race reports in my ice bath to take my mind off it. You can find them all here…

11. Nap – As my AMAZING hubby drove us to the next state, I would nap as best I could. Like I said earlier, sleep is vital to recovery and I needed as much as possible. We had our dog with us so we stopped more than normal which was good so I could get out and stretch my legs every hour or so.

12. Epsom Salt Bath ( – When we got to the next hotel we would settle in, eat dinner, and then right before bed I would take a warm Epsom salt bath to relax my brain and my body.

13. Recharge ( – Before bed I would drink a quart of Recharge to stay hydrated, replenish my electrolytes, and make sure I had lots of fluids in my body so that it would repair itself the best it could through the night.

14. Sleep – Finally, I would sleep. I had a hard time falling asleep but would lie quietly and still and meditate, visualize, or plan how awesome I would feel the next day while running 26.2 miles all over again.

So that’s it! That is how I ran 7 marathons in 7 states in 7 days.


Make sure you are subscribed to my weekly newsletter to get all the updates of what is next for me PLUS easy vegan meals, awesome workouts, and more!!!

Or you can text FFFF to 22828

Thanks again for all the support during the 7 days. I have the best peeps on the planet!!

See you SOON!