A fun little goal exercise

Today let's do a fun little goal exercise. I'm not sure about you, but my art skills are about on par with my first grader, so don't judge me. This exercise will take you about five minutes. Grab a piece of paper and a pen. 1a. First, I want you to draw you on the … Continue reading A fun little goal exercise

Food/Energy budget

making health changes isn't as complicated as we make them. It's actually simple math. And math doesn't lie. We're always working from two angles, with two numbers if you will when we're trying to make changes. Your food/energy budget is all about the input and the output.

Make muscles, not excuses.

There are all kinds of excuses we can come up with to not get fit or to not stay fit. Most are bogus. That’s some really tough love, isn’t it? Yet, I’ve trained with people who have serious, debilitating diseases like lupus, multiple sclerosis and fibromyalgia to name a few. I’ve worked with women going … Continue reading Make muscles, not excuses.

The secret to maintaining a fitness routine

First you must enjoy your workout. Yep, I said that. So, when you’re just starting out, a 10 minute walk might be enjoyable. That’s what I want. I want you to get moving, feel excited, actually be able to accomplish the goal you set for yourself. A study published in Frontiers in Psychology in 2016 confirmed that perceived competence, that is the sense of mastery or winning, is one of the biggest factors in enjoying a workout and, ultimately, sticking to a fitness routine. So, start where you’re at and slowly get better.

5 Elements of Harmony (for women married w/ kids)

Somewhere along the road, I apparently adopted the idea that being a married, adult woman with three kids meant I wasn't allowed to do things I like to do. I know that sounds crazy and younger me needed therapy. But I bent my will so hard for everyone else, I rarely did just what I wanted to do in my late 20s and earlier 30s.

Why jumpstart?

When I started my business 2.5 years ago I had zero struggle when it came to naming it! No back and forth, no wondering, no grinding my teeth. Jumpstart was always the name, from the word go. You see, I knew then what I'm even more convinced of now: fitness is like a gateway drug … Continue reading Why jumpstart?

Monday Motivational: Be the you you want to be

I have a Monday uniform: fun, bright socks, my favorite shorts and a tank. It's the way I prevent a case of the Mondays. On Monday, I want to be happy and excited about all the opportunities and challenges that are coming, so I dress that way. Now, the shirt says one of my favorite … Continue reading Monday Motivational: Be the you you want to be

Whine or work?

There are very often things you can do to change a situation. It does require big girl panties, sure. But I think it's empowering to know we aren't out of options except whining. No, we can choose to take action. We are powerful. The trick here is to let go of what you can't control. And certainly to stop whining about it. Instead, focus that energy on what you actually can do and let the rest go.

55 non-food rewards to fuel your health journey

Here are some great rewards you can use to fuel your health journey. Think of milestones you have along the way from now to where you want to be. Then assign rewards accordingly. You'll need rewards daily, for scale progress, for food discipline progress, for completing dates/programs goals and for BIG milestones too. Which of these are you putting on your list?