I do a lot of computer work–a LOT and I always have a helper with me.  Sansa is never far away when there’s a blanket and a lap to curl up on.  One trick I’ve learned because I DO sit a lot more than I used to it to drink plenty of water so I’m forced to get up and use the bathroom.  Sansa doesn’t like it much, but my bladder and back sure do.  

Health tip:  if you’re sedentary DRINK WATER!  It forces you to get up and move!


It’s a Group Cycle kind of day today–who’s ready to get their sweat on?  Fuel Fitness 12:10 – 12:50 come and get a wooping!

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There’s NOTHING cooler than being able to support your own body weight with one arm.  I LOVE feeling strong!  It’s so empowering.  

I wasn’t always strong.  In fact, I was quite the opposite.  WEAK is a generous word.  When I graduated high school I was pretty active, then came college and INACTIVITY.  It’s amazing how fast you can lose any fitness you worked so hard to attain.  By the time it was Christmas of my first semester I had gained the beautiful freshman 30!  I went from being active to eating pizza, drinking beer and being…well inactive.  I had lost all my strength, and my confidence.  I was at an all time low and just kept gaining weight.  

It wasn’t until I started having health problems (hypothyroid) and high blood pressure that I realized something had to change.  I was seriously on a fast track to illness.

My ah HA moment came when a friend invited my to go to her aerobic class—I FREAKING loved it.  I was embarrassed as hell, but I did it.  I stood in the back row where no one could see me dying and I made it through the whole class.  I kept forcing myself to keep going to class and then….the scale started to move. One day the instructor asked if I wanted to lead the warm up and well….that’s all it took, the rest is history

I credit her for saving my life…  I never would have tried that on my own.  And now I can say I’ve been teaching group exercise for 28 years.  WOW that’s crazy to think back to those days I couldn’t support my own body weight.

So, what’s the moral?  Empower yourself!  Get strong–mentally AND physically to DO something that challenges you, moves you to the next level.  Get out of your comfort zone and THRIVE!



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When I first started working as a personal trainer, I occasionally worked with people who had an injury of some sort that would say “when I do ‘this’ my ‘shoulder’ hurts”.  So, I HATED saying… well, don’t DO that.  It just didn’t sit well with me to NOT be able to help them….so what did I do?  Went BACK to school.  I received my Structural Assessment and Corrective Exercise cert so I wouldn’t ever have to say:  “well, don’t do that” ever again.  Now I get to help people get their functional movement back.  As a Corrective Exercise Specialist, I look the CAUSE of the problem not the symptom.  It’s like putting a puzzle together.  In this pic I’m helping strengthen the rotators, while stretching the anterior delts.  This exercise is for rotator injuries:

  • palms up, hold a resistance band in your hands, pulling it apart using only your muscles between your shoulder blades.
  • release the fascia between the blades first by lying on your back with a tennis ball between your spinal column and shoulder blade looking for pain points
  • elbows can be a 90 degree angle as in this pic, or a 45 degree angle depending on which rotator cuff muscles are affected (always work both arms)

Questions?  Shoot them my way.  

Creating a healthy mindset is an investment in your overall wellbeing. Make sure you take the steps in order to ensure that you take the holistic approach. | self care coach, self care ideas, healthy mindset, mental health, healthy mindset, self care rout

What can I say except….LOOK AT THOSE ABS!!  WOW!  This is ONLY in 8 weeks!  Dory has worked her belly plumb off.  When she approached me about working with me she knew something had to change.  She already worked out, so that wasn’t going to be an issue.  Dory truly thought she was eating right as well.  She knew she probably had a few changes that needed to be made, but wasn’t sure what they were.  I LOVE working with people who REALLY want to change because they DO get the best results!  

Keep reading:

8 week #testimonial:
scale wins – 13.5 pounds lost.
non-scale wins – I feel overall wellness, have more energy, and while it sounds odd I’m just happier. I so love reading posts and learning through this supportive group. I am inspired by the hard work, determination, and perseverance you all give to improving life!
what I’ve learned – I met my weight loss goal but I’m going for 4 more pounds. Anneliese and I had the conversation that maybe my body won’t cooperate with me. I have struggled to do much more than go up and down a few ounces since I hit 124 a week or so ago. I’m still going for it – gonna Ninja-ize and detox!
I also learned I won’t be good at sustaining unless I find a good meal order service. I soooo dislike meal planning and grocery shopping and have found myself eating the same meals.  Goals for next 4 weeks – Get the final pounds off!! Find a good meal service. ENJOY working out with less weight to haul around! 

Congrats Dory!  

Come see what Nichole has up her sleeve for you!  She’s promised me she won’t disappoint you.  Fuel Fitness 12:10 – 12:50  (all you have to do is SHOW UP!)

Are you just not feeling motivated enough today to get through your workout routine? Well, these fitness motivation quotes will definitely help! #fitspiration #motivation #motivationalquotes #quotes #fitness

One thing I gotta say about teaching a group exercise class is…there’s NOTHING like team work!  Working out in a group setting just gets my adrenalin pumping.  I love it when everyone brings the energy and really helps elevate the workout to the next level by JUST SHOWING UP!  And I don’t mean physically, I mean MENTALLY!  It’s really about having fun WHILE working out. I guarantee it’s possible to get a GREAT workout in while having fun at the same time. 


It’s about attitude.  You can choose to bring a good one, or a bad one, but the bottom line is—when you walk out that door I bet you will have a different attitude than when you walked in!  

“Wow, I really wish I wouldn’t have worked out today!”  (said no one EVER!)

You guessed it!  It’s Group Cycle today!  AND we’re inside with the room ALMOST put together!  I can’t believe it!  Super excited to get our cycle on—-you coming?  Fuel Fitness 12:10 – 12:50!  See you soon!!!!!


Well hello there!  Surprised to see you too!  It’s been a couple of years since you’ve graced our yard with your presence.   We love when you come to visit, as long as you don’t eat our Hydrangea’s and roses.  We understand that you have been put out by the fires, and that you just want somewhere to lay your head.  We get it.  We’re just as sad as you are.  Blessings to you and all who are affected by the fires.  Amen.

Your life is a masterpiece. You're going to see it all some day. God is working powerfully in and through you!

If you’re anything like me you LOVE getting outside as often as possible to enjoy the GREAT summers in Montana!  If you love to hike here’s some ways you can make it just as much as a strength workout as a cardio one by finding a cool rock!  You can throw in 3 sets of 12 reps with these simple exercises.  

  • push ups
  • dips
  • step ups
  • box jumps (rock jumps)
  • t-stands

Enjoy the burn and get out there and LIVE it up

Toxins and WEIGHT LOSS workshop TONIGHT!  4 – 7 pm Force Fitness Studio.  There is STILL room if you want to get tested for heavy metals, now here’s your chance!  $100

***Power strength class is happening today!  Fuel Fitness 12:10 – 12:50.  You gotta show up to get the benefit of it~

Short Strength Quotes - “Where there is no struggle, there is no strength” – Oprah Winfrey Quote #inspirationalquotes #truth #personaldevelopment #selflove #quotesoftheday #motivationalquotes #qotd #quotes***


Do you constantly feel like you’re in a tug of war with your brain?  I want to eat this….NO, I can’t eat this!  I’m just gonna eat this, NO I’ll totally regret it.  I’ll start eating clean tomorrow, NO I won’t who am I kidding.  I’ll start NEXT week!  hahahaha

But seriously, do you feel like it’s always a back and forth game of negotiating, negative self talk, blaming, feeling guilty, feeling shame and just plain old beating yourself up daily?  

STOP THE INSANITY!  I mean STOP it!  Life doesn’t have to be a tug of war!  It can truly be as easy as a mindset shift such as:  I am WORTH more than fill in the blank!  I am worth more than this piece of cake, this ice cream cone, this 5th micro brew etc.  You ARE priceless.  When you value yourself MORE than what you are putting in your mouth as a quick fix, it’s easy to just put it down.  

You’re welcome, and I LOVE YOU!

And today my friends, it Power Strength OUTSIDE in the beautiful sunshine!  Bring your smiles, sunscreen, laughter and sunglasses.  We’ll have a rock and rolling good time!  Fuel Fitness 12:10 – 12:50  See you soon!

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Do you want to try an AWESOME vegetarian meal?  This is the one!  It’s EASY and quick to make.  You will not be disappointed I promise!

Vegan Power Bowl

Garlicky Broccoli
5-6 c. broccoli florets
2 cloves garlic minced
½ tsp. salt
Black pepper

Salt and pepper chickpeas
1.15 oz. can organic chickpeas
Drizzle olive oil
½ tsp. pink Himalayan salt
½ tsp. paprika
Black pepper

Green Tahini Sauce
1/3 c. Tahini
1/3 c. water
1 garlic clove sliced
2 T. olive oil
¼ fresh parsley
Juice from 2 limes
¼ jalapeno ribs and seeds removed
¼ tsp. salt
Black pepper
Toppings: Hemp or sesame seeds, sliced avocado, chili flakes

1) Broccoli and chick peas: Preheat oven 425 degrees. Wash and dry broccoli florets. In a bowl, mix the broccoli, olive oil, minced garlic, and salt and pepper until coated.
2) Rinse and dry chickpeas. In a bowl, mix chickpeas, oil, salt and pepper and paprika until all coated.
3) On a sheet pan lined with parchment paper, bake your broccoli and chickpeas for 25 minutes, or until broccoli is tender but still firm.
4) Tahini sauce: In a blender, add all sauce ingredients and blend on high until everything is smooth and creamy. Taste, and adjust seasoning to your preference.
Assemble bowls – Add broccoli and chickpeas, then drizzle with tahini sauce. Serve warm and enjoy!

Today is day 94 of the push up challenge!!  Who’s still playing??

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There are days when you just gotta DO IT!  You just have to support your loved one when they want to go to Butte and watch the ACDC cover band “Hells Bells”, eat a fabulous meal, hang out for 3 hours before they come on, watch them in awe, get your pic taken with the insanely (and crazy) guitar player and then drive home late at night.  It’s what we do to support each others dreams, wishes, realities etc.  P.S.  If you HAVEN’T seen Hells Bells and you LOVE ACDC then you GOTTA see them!  They are fantastic!  

What crazy things have you done to support YOUR loved one?  GO!

Congrats to the amazing women who hopped on board to transform their lives!  Kick off is TODAY!  I can’t wait to share what the next 12 weeks brings to them!  Stay tuned!!  WOOT!


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The hardest thing you might do today could be getting out of bed.  ORRRRRR a push up row!  Let’s break down what’s “really” happening here:

  • you’re in a plank position with hands on dumbbells
  • you’re supporting your body weight only on your hands and toes
  • you’re bringing your body weight closer to the ground where the gravitational pull is greater
  • you’re pushing away from gravity while pulling a weight into your hip pocket 
  • you’re stabilizing the pull with just one arm now

Seems easy in theory, but there’s a TON going on all at the same time.  


Speaking of bodies….do you want to CHANGE YOUR BODY?  Then you probably need to CHANGE YOUR MIND!  I’m talking your mindset.  If you’ve been following me for awhile now, you know I transform lives.  I’ve been transforming lives for 28 years now, and MINDSET is a big part of transformation.  If you’ve been thinking about making some changes but just don’t know where to start or have tried everything and nothing work….then maybe it’s time you tried something that DOES work.  I’m taking applications for our next 12 week Enlightenment transformation program.  We kick off July 29th and the slots are filling up.  So, CHANGE YOUR MIND and apply!  Deadline is Saturday high noon!

Power Strength today at Fuel Fitness AND the final photo shoot day!  You coming?  12:10 – 12:50 See you soon.  

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You can have ANYTHING you put your mind to.  What you think, you become.  You are what you believe.  Ever heard these sayings before?  Do you find yourself  “trying” to be positive, but the negative creeps in and takes over.  

Self sabotage is one of the biggest weight loss pitfalls out there.  We’ve all experienced it.  We’ve all done it a time or to and continue to do it over and over…..WHY??

This is just one of the many mindset topics we tackle in the 12 week transformation program.  Mindset is CRUCIAL to weight loss.  If you don’t have your mind in the right place success won’t find you.  Believing that you CAN succeed and HOPING you can succeed are two opposing thoughts.  One always trumps the other.  Do you know which one it is?  

If you NEED help transforming your mind and FREEING yourself from self sabotage…the 12 week transformation program could be what you’re looking for.  Are you ready to be free?

**Accepting applications right now for the next launch of  the 12 week Enlightenment transformation program.  Launch date is July 29th, so get your application in NOW!!**


Pensatas - Betty - Be true to yourself

Enrollment is OPEN and we’re accepting applications for the 12 week Enlightenment transformation program! Are you ready to finally say yes to YOU? Timing is everything…. so if you’ve been wanting to change your life forever, but it’s just “never the right time” well let me tell you, you’re reading this because… IT IS THE RIGHT TIME!
If you:

*need accountability
*need help with where to start
*need a meal plan
*need a personal trainer to customize a workout plan
*need to lose weight
*need to feel good in your skin again
*need to have energy again

++++Then APPLY!!+++++

Let’s see if this program is what you NEED!

We kick off July 29th, so get your application in asap.


Today is your BOOT CAMP day with a very special guest! Gotta show up to find out who and what and WHY! Say you’ll be there! Fuel Fitness 12:10 – 12:50 Don’t miss this!


Motivational and Inspirational Quotes for Bravery and Determination

Meet Jerri!! She just completed our 12 week Enlightenment transformation program and loves her new life! She has tried everything to lose weight without long term success until NOW! Check it out!


Happy Tuesday! You know what day it is right? It’s NOT what you think it is…..it’s BETTER! You’ll have to show up to Fuel Fitness today at 12:10 – 12:50 to find out! You won’t be sorry!


Inspirational Quote: If you life just got harder, it means that you just leveled up!  #quotes #quotesoftheday #inspirationalquotes #motivationalquotes


Hey ya’ll what are your plans for motivation Monday!  What are you gonna do to MOVE today?  

I was fortunate enough to get out and hike our beautiful Mt. Helena with 2 of my besties!  Tim and Renee Q.  and her every so faithful pup Klover.  

I’m throwing out a challenge to ALL my friends to get out and enjoy the great outdoors and all that it has to offer and POST a PIC!  I LOVE seeing what you’re all doing!



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