You Are Stronger Than You Think

Happy Wednesday Friends!

This week is starting to fly by, but it’s been a good one I hope!

 I want to talk some with you guys today about feeling discouraged when it comes to your workouts or activities.

We’ve all experienced that dicsouragement and weakness with our sport, workout, or other activities in life at some point. It’s a terrible feeling because you feel like you are not able (and may not ever) be able to get it done, get better, be stronger, faster, etc.

I want you to remember something as you start to experience this:


Just recently I started CrossFit at a local gym. After years of running through college, and really just bouncing back and forth between my own workouts, I really needed a change, something that would challenge me, and a place I could be surrounded by wonderful people. This is it for me. I love it!


After my college years of nothing but cardio (running + spinning) and me being all over the place with what I wanted to do the last couple of years, this Is exactly what I needed.

Every workout is different, challenging, and it pushes me to see my strengths (and what areas i need work on!). I love the push and the challenge. Not to mention, I love having a workout already put together for me! After putting clients workouts together, I enjoy not having to do that for me! 😀

Going into CrossFit, I had no idea what my strength was. I knew I wasn’t as strong as I would like to be, but when it came to any strength move, I had no idea what I could do. Our bodies will be like that. I was even telling myself I’d be keeping light weights for a long time.

On some things, yes, I need to keep the lighter weight right now, but on other moves, I am actually surprising myself on how much I can lift or do.

(Overhead squat w/ 45 pounds. Working on these for sure!)

This move I was doing is a deadlift. I had no idea what I could lift, and so far I’ve gotten up to 150 pounds. I still am surprised I can do it!

We can be SO tough and down on ourselves. That negativity creeps in and you begin to believe when you tell yourself “I’ll never be able to do it”, “I can’t do it”, “I’m not that strong”, etc. We believe these lies. We are capable of WAY more than you think.

For some, it could be them believing they’ll never make it up some stairs again. With work, dedication, and encouragement, I just bet you can get back up those stairs again. God made us into some powerful machines! 😀

I have a looong way to go and to improve in a lot of areas, and I won’t lie, just last night I was super discouraged that I am having to scale (make easier) so many things. I have to remember that I am already surprising myself with things, and I have to take it day at a time.

Be proud of your journey thus far and how far you’ve come since the beginning! Let’s stop being so hard on ourselves. I need to work on it more! But I know how far I’ve come!

Peanut Butter Oat Balls

Happy Monday everyone!

Yesterday I was in the mood to make a little snack that would be quick to grab and be a little on the sweet side. 😀

It’s been a while since I’ve made these little PB Oat balls, but they are always SO perfect when I want something quick and easy to grab for a snack, pre workout, or even as a dessert.

These are no bake and only takes 4 ingredients (3 if you don’t want chocolate chips)

Peanut Butter Oat Balls


-1 cup oats (I used quick oats)

-2/3 cup peanut butter of choice

-2 T of honey

-Chocolate chips (optional…but a great choice)


1.Place oats in a mixing bowl and melt peanut butter.

2.Mix melted peanut butter and your honey in with the oats. Let sit a few minutes, and add in your chocolate chips.

3.Place bowl in fridge and let chill anywhere from 30 minutes, an hour, or overnight if you prepare at night.

4.When ready, roll oat mixture into bite size balls. Keep in fridge, and when ready, pop them out to enjoy! 🙂

3 Reasons Why Diets Don’t Work

We are not even one week into 2018 and I am already so sick + tired of seeing all of these diet + weight loss ads being advertised.

Yes, a lot of people have goals at the first of the year to lose weight, tone up, or just be healthier; but with all of these companies promising you quick weight loss if you eat this, count this, or buy their product, it’s no wonder people get confused and/or fall off the bandwagon shortly into the year.

(Strawberry smoothie from Neighborhood Brew, off Valleydale)

I’ve fallen into diet traps before in my lifetime, researching different approaches, eliminating certain foods, and of course, calorie counting. All of these got me in bad places and was NOT good for my health, both physically and mentally.

Our bodies are incredible machines. I mean, God made us, how could they not be?

Food is fuel to our bodies. We need it not only for energy, but for our bodies even to be able to function. We must feed our organs too! Food is also meant to be enjoyed.

(Buffalo Wild Wings: Wings + bacon cheese fries)

It is important we have a balance of exercise, feeding our bodies nutritious food, but also feeding our bodies food for pleasure. It can confuse our minds if we fall into all of these diet traps. I am practicing every day to follow more of this healthy balanced, intuitive eating lifestyle, and each day with each step forward, I am finding it more freeing

(night time cereal combo of Vanilla Chex + Fruit Loops)

So, why do diets NOT work?

I’m here to give you 3 reasons why.

1.Diets essentially slow down the process of losing weight. 

But, wait! Aren’t diets supposed to help us lose weight faster? NO. When we put our bodies through any kind of “diet”, it is actually a stressor to (and on) our bodies. Our bodies tend to fight against us when we are going through something like this. That should be our first clue! Extreme dieting, eliminating food groups, and being so restrictive is not what our bodies were made to do or be put through. Dieting just causes our stress hormones (adrenaline + cortisol) to increase.

So, all this time you were thinking going on a diet would relieve some stress? Think again.

(Salad I put together with leftover chicken tenders + orange pieces)

2.They usually don’t work long term/Aren’t always sustainable.

If someone goes on a diet to lose “X” amount of pounds, and they had to eliminate a food group, be restrictive, sacrifice going out with friends + family, and maybe even had a to take a certain company’s product, what happens when this person reaches their goals?

Are they going to continue to miss out on enjoying dinner out with family + friends? Are they willing to continue to pay for the product or eliminate a certain food group the rest of their life?

Realistically, it doesn’t always work.

In many cases, people end up gaining weight back after reaching their goal and getting off the diet, but their happiness may be through the roof if they are able to enjoy things they missed out on before.

Of course, I say everything in moderation, but we must also consider our happiness. Want to enjoy a date night with your significant other and enjoy a good meal + dessert? Go for it!

A lot of this falls under intuitive eating, which I will talk more abut in future posts. All in all, think about going through a particular “diet” for the rest of your life. I’m sorry, but I don’t want that for my life!

(Panera Bread: Side salad, Butternut squash soup, and baguette)

3.Diets usually are NO FUN!

Let’s be real…when has a “diet” ever been rainbows + unicorns? NEVER. There may be some excitement in the beginning, because, hey…I have goals and I want to reach them…but soon that dies off when you are craving a piece of bread, a glass of milk, or even a piece of chocolate. Nine times out of ten, when you eliminate something and tell yourself you aren’t allowed to have it, the cravings for that will only get stronger and stronger. So much strong, that you just might give in, ruin your “diet”, you get down + frustrated with yourself, and you feel you have to start over.

Who wants to live like that?

I used to think I ruined things if I gave in to eating something that I truly wanted. I no longer want to be like that. It DID stress me out, I got frustrated with myself, and it’s not worth it. If you want a food, it should be enjoyed!!

Having a balanced lifestyle of both healthy + nutritious foods, and those foods that give us pleasure, is what it’s about. I am 4 year out from 30 (oh lawd) and I am at the point where I want to give my body the nutritious food it needs to function, but also enjoy foods I love, try new things, and NOT be stressed about it.

(Ice cream of all kinds is good. I have always enjoyed Arctic Zero for a healthier option)

So before you sign up for this “diet” or buy this product, think twice about long term and your happiness and health.

If you need someone to guide you through it, or need someone to help reach your goals without going on a diet, please contact me! I am starting this year as a health coach and I want to help you get where you want to be without falling for these gimmicks and false hopes.

Whether it is for personal training or health coaching, you can always email me at