Monthly Archives: July 2015

You Don’t Have to Run

no runningThose of you who are reading this that know me are thinking – yeah right, yes we do! But, I’m here to tell you, you don’t have to run if you don’t want to, no matter what anyone tells you.

If you are like me, you run for more than just fitness. Below are several reasons I run:

  1. I can do it anywhere
  2. It helps me clear my head
  3. I love the nice line in my legs I get (you who run know what I’m talking about)
  4. I absolutely LOVE being outside

With all that being said, I have had some pretty nasty injuries the last couple years and have had to remind myself that there are lots of other ways to train and get results. For instance:

  • Cross-trainers  – of course my favorite is the Octane
  • Tabata training – which is a burst of work followed by short recovery
  • Kettlebells – good change from traditional strength training
  • Suspension training – anything that adds core strength to every move is GREAT
  • Interval training – can be done on a cross trainer, bike, treadmill

So, if you want to run go for it. But if you don’t want to run you don’t have to. The bottom line is that being active and leading a healthy lifestyle is the best thing you can do for yourself. If you want to lose weight, you still have to burn more calories than you are consuming. If you want to get strong, you still need to do some type of resistance training. And if you want to be live a long, healthy life, you must practice a healthy lifestyle that consists of eating healthy (most of the time), and being active.

Stay active and keep moving!



Everyday we change just a little bit. How do you deal with change? Do you embrace it? Do you despise it? How about you OWN IT!

Be-The-Change-Logo-NEWIt is inevitable that we will have many changes throughout life. We get older, our kids grow up, we may even start to see some gray hairs or wrinkles (not that I’m speaking from experience or anything). The hands of time aren’t going to stop moving just because we want them to, so maybe it’s time to change your attitude. Below are a few quote and a few links to some great articles about personal growth and change:

For me change has begun with the way that I say something. For instance, instead of saying, “that’s not too bad,” which ends with a negative connotation, I will say, “that’s pretty good.” Pay attention to what you say, how you say it, and what is the last word you are choosing at the end of your sentence.

Change in life, love, fitness, attitude, in everything, starts with you. Remember it’s inevitable, so go with it. Embrace what each day brings and “Be the change that you wish to see in the world.”Mahatma Gandhi

I Got This

maxresdefaultAs I sit here and reflect on the different walks of life I have been through, I keep coming back to a saying one of my clients mutters, “I GOT THIS!” You see, I have figured out that I am really good at helping other people, but sometimes I forget to help myself, so I have been reminding myself that I GOT THIS when it comes to my work, family and faith.

So, if you are having a down day or start to doubt yourself, try the following tricks that I have been using:

  1.  Wake up with a positive attitude
  2.  Try to find the good in a bad situation
  3. Remember, someone always has it worse off than you
  4.  Think of who inspires you and strive to be like them
  5.  Sit down, take a deep breath and enjoy the moment, especially when you feel stressed
  6.  Remind yourself that everything is going to work out exactly as it was intended to
  7. If you are a parent, be the person you hope your children will model their lives after
  8. If you don’t like who you are today, you have the ability to change that, you and only you

We get one chance in this amazing world, make it the best. Take time to smell the flowers. Take time to go for a walk. Take time to play with your children. Take time for yourself and remember, I GOT THIS!


Motivation – I’m BACK

imagesMotivation is defined by Webster’s Dictionary as “the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and direction to behavior.” Sounds simple enough, right? Wrong! Many of us struggle on a daily basis for motivation when it comes to getting out of bed, going to the gym, eating healthy, or anything else that might be a challenge to you.

This is where I come in! When I first started my personal training business and was searching for a name it was really hard. Then I remembered what a friend I used to run with used to say to me. She told me I was so motivating! Every time she wanted to quit, not show up, slow down a bit, I helped her to find her motivation to keep going. I took great pride in that then and now.

To be successful in life and health we need the following:

Healthy Lifestyle Habits
I am so happy to get back to the basics and to what I love doing most, MOTIVATING others, help create healthy lifestyles, and inspire change. If you live in the Iowa City area you have heard the phrase Win The Day. I have been inspired to win each and every day and I am going to pay that forward by helping others. Motivation Personal Training is back in business!