Your life is what you create it to be!

Archive for June, 2011

What about Liquid Calories?!?!

It’s that time of year that I get asked a lot – what are the best choices to enjoy a cocktail with friends at the summer parties, barbeques and get-togethers? Skip them, right? Right! Ok, well it may be easy for some, but for those who would like to enjoy an occasional drink, it’s important to make the best choice.

Most of us know the rules to help us get healthy, stay healthy and maintain our weight. We fill our plate with mostly vegetables, then lean proteins, drink plenty of water and exercise regularly. So what should one do when they’re doing all that, but then the occasional party or festivity comes up, or you want to relax after a long day with a cocktail to keep our calories in check? Be smart and plan ahead. Know your liquid calorie count – ‘cause yeah, they count whether they’re in liquid form or not! And like everything else, moderation is key!

So what’s the best choice as far as calories are concerned?

Generally, a 5-oz. serving of typical white wine contains about 110 calories, while the red versions are slightly higher at about 120 calories. A 5-oz. glass of champagne also has 120 calories. One way to ‘stretch’ your glass of wine is to add some zero calorie club soda or fresh fruit to your glass.

A regular 12 ounce bottle of beer will cost you about 150 calories or you can opt for the ‘light’ versions, that will save your around 35 calories. Just be careful when its served in a glass bigger than 12 ounces to account for the extra calories there as well.

Ok, but what about these fruity, fun cocktails? Yikes. Most of them are drowning in sugar and have as many calories as a meal. A tiny little margarita is usually 500 calories for 4 ounces! So make your own! Use healthy, lower sugar juices like pomegranate, cranberry or green tea, or there are plenty of places that you can order mixers that are sugar free and lower in calories.

If you choose not to indulge in the occasional cocktail, then you have no worries; just keep your water bottle full! But if you do have one, be smart, plan ahead, and make it through the party or festivity without blowing your hard work with liquid calories. Happy Summer to ya! ;0}


I get asked all the time to give an example of a day in my life. People always want to be a fly on my wall to see how I do my beachbody business. I taped my entire day one day so you can see how i have my entire day scheduled around, fitness, work, family, and business. Be prepared everywhere you go, as it is possible to do this business AND be busy! You just do this while you are out!

I have studied for years under motivational and life strategy expert Chalene Johnson as well as Network marketing expert Craig Holiday. I have also studied under Diane Hochman on attraction marketing and building your business on social media. I have learned how to grow a business in relationships without selling. I personally do not want to be a salesperson but only do this as a recommendation and suggestion.

I have exceeded the highest ranks you can achieve with this company, exceeding 15 star diamond and currently hold 26 diamonds on that account. My other business centers are nearing those ranks as well!

If you love fitness, are a personal trainer, gym owner, group exercise instructor or even an aerobics instructor- this is a business you can easily do since you already do this everyday! You share what you know works and help people lose fat, lose belly fat, gain muscle, get a 6 pack, change their life through fitness. We need to end the trend of obesity and if we can help just one person, they will help one person and the domino effect will take place.

WE’RE ALL DEALT LEMONS- How you squeeze them will make a difference

At some point in your life you will find yourself involved in awkward moments or difficult situations. These moments can range from feeling embarrassment to rejection or dealing with the death of a loved one. Your difficult situation may be related to your finances, your marriage, your children or your job. However, there are steps and actions you can take to handle any difficult situation that life may bring.

This past weekend I went to Toronto to run a Turbo Kick & PiYo Strength training course. Saturday was Turbo, rainy day outside, perfect day for a training inside! PiYo Strength on Sunday, BEAUTIFUL sunny hot day (was a rare day as of the past season we’ve had) 1 hour into our 8 hour training day, we were immediately instructed to vacate the gym as there may be a gas leak. Leave everything and go!

Should I freak out??

Should I cancel this event?

Should I show the paying participants who dedicated 1 day for higher learning and goals that when things don’t go perfectly, you should just shut down?

OF COURSE NOT! We found the flattest little part of grassy curb with some shade from the building, put our mats down outside- and continued on the training!!

Pulled my Denali up- blasted PiYo Strength Lesson 15- and did a PiYo workout outside!

– YES it was HOT!!

– YES- people kept having ants, potato bugs, and flys crawl and stick to them

– YES the ground was so uneven we were so off balance

– YES we had to keep watching where we stepped so we would miss the goose poop

One girl even had cigarette butts keep sticking to her and then later found a bug crawling in her hair during lunch!

The Shade disappeared during their lunch break, so we hunted down a new location and ended up pushing table umbrellas together- and squeezed the ladies in tight under the shade.

-People got tans/sunburned

-The day had to be re-arranged to keep accommodating our special circumstances

At 3:30pm, they finally allowed us back into the gym. We then caught up running through our form and technique on poses, lecture- tested them- and they were done!

The day was actually very enjoyable because of the change in scenery, the breeze and being outside, but mostly because of the “go with the flow” attitude these ladies had!

Can’t thank my team enough for being so supportive and just doing what we had to do so that we can all share fitness to more people!

1) Realize you have a choice in how you handle your difficult situations. You can choose to be positive or you can choose to be negative

2) Realize that your difficult situation is all in how you perceive it

3) Be resourceful. Never give up or give in when faced with a challenge.

4) Have a sense of humor and learn to laugh at your situation or mistakes no matter how bad they are.

5) Don’t let the situation change you as person unless the change is positive. We all will find that difficult situations help us to grow as individuals. Don’t let the situation make you blame other people and harbor resentment or damage your self esteem.


If you are like me, I personally get bored with standing in one place with my feet solid to the ground doing bicep curls. BUT, it’s CRITICAL to do weight bearing exercises especially as we age! Below are just a couple reasons why weight training benefits you!


  1. Weight lifting helps you lose FAT! – One of the biggest mistakes people make when starting an exercise or diet program is to skip the weight training. When we cut our cals to start losing weight, we actually increase the risk of losing more muscle mass instead of fat! And when you lose muscle, your body becomes less efficient at burning fat. Muscle burns fat! The more muascle you have, the more calories you burn even at rest!
  2. You have more energy! You start to see a more confident YOU when you start defining your body, which energizes you to keep doing more! You are also less fatigued.
  3. You build stronger bones! – Bone responds to weightlifting the same way muscle does. Building stronger bones can be the defense mechanism against osteoporosis. It’s never too late to start lifting!


So what if you get bored with weight training easily, and that’s why you skip it? Some tips below will help you find your way with fitting this in and looking forward to it!

  1. Take GROUP classes! There are so many to choose from! But in a group environment, the energy of the instructor and the person near you motivates you to push harder and more! With any great instructor, it make actually be FUN and entertaining! Attending a class is an appointment as well. You can treat it just like going to your dentist appointment, don’t miss it!
  2. Workout DVD’s! – There are a wide range to choose from from Jillian Michaels 30 day shred to Tony Horton’s P90x and Chalene Johnson’s ChaLEAN Extreme! You have to find the personality “type” that motivates you to want to put that DVD in!
  3. Try Something New! Like CrossFit, Kettlebell training, or TRX- trying something new will change your mind set of how to “weight train” your body and get you excited to transform!
  4. Use your own Body Weight! I personally gravitate towards doing PiYo (Powder Blue Productions) as well as Insanity (Beachbody). You will be amazed at how challenging your weight training work out can be just by choosing this type of work out. Even doing push ups, squats, plyometrics, lunges can transform your body! Put some of your favorite music on and GO!

Don’t limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training. If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.

Who doesn’t want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.

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