Today is Thankful Thursday…I never want to take for granted all that I’m thankful for.  And this guy, this one right here, I am so very thankful for. He is my rock, he puts up with my craziness, he keeps me centered and makes me laugh so hard sometimes it hurts!!  Giving thanks is so important.  Living in an attitude of gratitude sets your mind up for positivity.  It’s an easy way to keep you grounded in all the things big and small that you have in your life.  It’s helps keep your focus on what you DO have and not what you DON’T.  Living in gratitude brings peace and comfort knowing that you have SO many things to be thankful for.  What are YOU thankful for today?? 

I’m ALSO thankful for Power Strength today at 12:10 in the Octane studio.  Come to Fuel Fitness for an attitude change.  See you VERY soon.

If These 19 Motivational Quotes Don't Get You to the Gym, Nothing Will

UPDATE!  Remember Dorothy??  Well–she’s been in the 90 day Enlightenment program for 60 days now and what can I say except WOW!  I am so proud of her wins, not only on the scale but in her REAL LIFE.  Check it out for yourself in her words:

60 day results!! 25 lbs GONE FOREVER!!!

The photos speak for themselves, but what they don’t show is all the other positive things that have happened in my life in these short 2 months.

I am no longer having any pain in my knees or hips. I am off the medication I was taking for heartburn and acid reflux. I don’t feel bloated EVER! My stomach doesn’t feel sour and horrible in the morning. I have an excess amount of energy. I am loving my new way of eating and rarely crave the garbage I used to feed my body. AND did I say I LOST 25 LBS!!! 😊

Thank you to the amazing group of ladies who cheer me on daily and are such an inspiration to me. We are doing this together and I love you all 

I have lost:
5 inches waist
3.5 in bust
4.5 in hips  

It’s time for some SPINNING!  You ready?  The Octane Studio at Fuel fitness will be rocking it out at 12:10 – 12:50 cycling to some kick @ss music to get your sweat on to!  You coming?

Haha, pretty much :)

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Meet Rhinda! This girl right here is a WORKER!  She has taken the 90 Day Enlightenment Program and made it her b#tch!  She has worked for every pound lost and she has earned it.  It’s interesting when hormones are involved.  So many things happen in the gut and that’s going to be the next thing we tackle.  We’re gonna work on getting her gut healthy with a candida protocol.  Check out what she has to say:
Had my 60 day check in. I am down 10lbs. This puts me within 17lbs of my goal weight. It’s so close! I am proud my “back straps” have went down quite a bit! I have lost 3 inches on my waist/hips, 3 inches on my chest, 3/4 of an inch on my arms, and 1 inch off my thighs. I ordered a new set of work clothes (scrubs) and had to go down a size. That felt amazing! Talk about a non scale win! Not to forget the food cravings that are GONE! More than once in this 60 days have I walked past sweets or pizza, and it didn’t bother me. 

Where I have struggled, is my body is not wanting to let go of the weight! It is so difficult when you are doing everything right, and you just don’t see the results one would expect. Today Anneliese and I worked through my symptoms, and we are suspicious that I have a candida (yeast) overgrowth, or possibly leaky gut. We are going to try some supplements, and see if we can get things moving in the right direction. I am so thankful to have Anneliese on my side, because I am not sure I would have made it through these last couple weeks on my own and maintained the diet and workouts. Thanks to my tribe for helping me! 💜

Today is a GREAT day to Spin!  You coming?  Fuel Fitness 12:10 – 12:50 in the Octane Studio.  Bring a friend…they’ll thank you.

4 R protocol talk flyer

You are invited to learn all about your GUT HEALTH presented by Dr. Jeff Roush for FREE!!!  Come to my studio on Tuesday February 12th at 6:30 to learn about the 4 R’s about Gut Health.  Refreshments will be served and you will be entered into a raffle to win a food sensitivity test valued at $100 along with a couple of other great door prizes!  (Need to be present to win).  Please sign up ASAP because space is limited!  Cheers to learning!

 

Have you ever wanted something so bad you were willing to do whatever it took to get it?  I remember when I had to get a new car…like my old one was on it’s last legs.  I was willing to give my first born (kidding Austin) instead I sold my dad’s coin collection.  Yes, that was tough, but I had to get REALLY resourceful, because I just didn’t have the extra money lying around.  Was it worth it?  HECK yah.  I still have that car to this day and I love it!  Point is….sometimes you have to get resourceful to get the things you want (like a total body transformation for instance).  Will it be worth it?  HECK yah–it’s your health for pete’s sake.  Too bad we don’t value our health like we should until we don’t have it…right?  Don’t wait until it’s too late….THAT’S not worth it.  Cheers to resourcefulness.

 

It’s time to get your STRENGTH on!  POWER STRENGTH is on tap today in the Octane house.  Fuel Fitness 12:10 – 12:50 You coming?

Dangerous is being weak. So lift ------------------- Model: @vorkinky…

The super bowl is RIGHT around the corner…are you ready?  Here’s tip number 3:  HYDRATE.  What does that mean exactly? 

  • Drink HALF your body weight in ounces of water.  (That does not include coffee, tea, pop, alcohol or anything that is NOT water. )
  • After 1 alcoholic drink, drink 1 12 ounce glass of water
  • If you are retaining water, take a salt shot.  (1/4 c. warm water with 1/2 tsp of pink Himalayan salt in it)
  • If you are working out, replace your water loss with 1 c. of water per hour worked out

It’s time to throw around some heavy stuff!  You ready to rock Power Strength today?  Fuel Fitness Octane studio 12:10 – 12:50

NFL.com Photos - Todd Gurley This guy is EPIC!!!

Super bow WEEK tip #2:  GET YOUR WORKOUT IN! You know you’re probably going to be eating your cheat meal on Sunday, so you had better at least get your workout in!  Here’s GREAT one.  Super fast, super easy…well, you know what I mean!  HA!

Banana RAMa (as many rounds as you can in 30 minutes)

30 Alternating lunges

25 Air squats

20 Bicycle crunches

15 Push ups

10 Burpees

I have always been a RAMS fan. Can't wait for this new season to get under way!

 

 

There is just no disputing Dorothy’s amazing results JUST in 30 short days!!  I’m SO beyond proud of her and all her work!  Check out what she has to say:

30 Day RESULTS! 
15 pounds gone FOREVER😊😊😊

I’m not the type to share photos but we’re all here for the same reason, so I thought why not!? I want you all to see my results and celebrate with me. Ever since I went through menopause, I have had the hardest time getting rid of my belly weight. I never had issues with this stubborn stuff growing up and even after having 6 kids, I was always able to get my flat tummy back into shape in a short amount of time. I have had terrible gut issues including bloating and cramps for several years. With the exception of last weekend when I ate something that caused severe cramps and bloating, I have enjoyed NO problems in the past month. I’ve had pain in my left knee and hip for over 3 yrs, both GONE!!!! Foam rolling (which I had never heard of until Anneliese Swingle introduced it to me) has been a LIFE CHANGER for me! I’m ecstatic over my 30 day results. I have a long way to go to reach my ultimate goal, but I’m never turning back or quitting this new way of eating. I feel like a new woman, inside and out 😊.

Chest. -2.5 inches
Hips. -3.5 inches
Waist. -3.0 inches!!!!!!!!
Calf. -1.0 inches
Thigh. – 2.25 inches
Bicep -1.25 inches

BMI is down 2.62

And today we shall Spin together!  Fuel Fitness Octane studio 12:10 – 12:50!

A One Hour Indoor Cycling Class Is Just 4% of Your Day... Ride Hard, Sweat, Feel The Burn!  No Excuses

 

Having a party for the big game?  Well, I thought I would share some basic tips this week that might help make your party planning a little bit easier.  Cover all the macros!!

  • Make sure you have some sort of protein source: that includes red meat, chicken, fish, poultry or eggs
  • Make sure you have a veggie of some sort whether it’s a veggie tray or a veggie dish or a salad
  • Make sure you have a GREAT fruit bowl, make it fun–festive dress it up like a RAM!
  • Make sure you have your healthy fats:  a mixed nut bowl is always fun, an olive tray, guac is fantastic
  • Make SURE you have WATER on hand.  HYDRATE before you dehydrate.  Have a drink chased by water.

GOOOOOO

Los Angeles Rams in 2016

What can be achieved in 30 days?  Well take a look!  Meet Sandy.  She came to me looking to lose weight, get more energy, learn more about what foods to eat and here are her results:  She’s lost a total of 9 inches, and 10.6 pounds!  But more than just the inches and weight lost here are her REAL wins in her words:

 #Win. Ran 2.2 miles today with only a .2 mile rest after 15 mins. No speed records set but it’s getting better each day! I also woke up at 6am feeling AwEsOmE. I have to tell you that is very unusual for me. Before I started working with Anneliese I never wanted to jump out of bed and get my day going. So I know that changing my habits of hydration, sleep, nutrition, and exercise has totally changed my mindset!  This morning when I was running – each one of you was running beside me telling me to keep going. It was pretty awesome to consider the crowd of people cheering me on. Because without you, I know I would’ve walked a whole lot more. So thank you!!

Congrats girl!  You’ve earned EVERY bit of your success!

It’s time for some POWER STRENGTH!  You ready?  Let’s pump some weights and get the party started!  See you in the Octane Studio at Fuel Fitness 12:10 – 12:50.  BOOM!

Kickass Quotes For Those Days You Need A Little Extra Inspo on ToneItUp.com

 

Well, I bet you can name at least ONE person in this pic who is BEYOND happy about who’s playing in the Superbowl  (and it ain’t me!)  Yah, it’s kind of interesting watching all the prep that goes into watching a game.  For instance, jersey wearing:  EVERY GAME, football tossing nervously EVERY GAME, pre game, warm ups with the announcers, (who he likes, dislikes). I liken it to food prep for the week.  I know it’s a stretch but it’s still very much a ritual, or a routine that we go through. We make sure everything is just right. We don’t want to forget anything or we might “lose”our gainz game.  Rituals and routine are very important for success and THIS week I would say it paid off!  Congrats Tim!  HOORAH! 

Boot Camp Mania with med balls today!  You ready?  I’m ready TO BE OUTSIDE!  But, that’s not gonna happen, so let’s just make the most of it.  Octane Studio 12:10 – 12:50 Fuel Fitness!! 

Push through the burn for a few extra reps. Do an extra cycle of HIIT. Run an unintended 1/2 mile. Turn around as you're about to leave the gym and bang out one last set.  It's amazing how satisfying work that's unexpected, unplanned, or unintended can be. Try it out.

Honestly, have you ever played Top Golf?  Wow–so frustrating– (and hilarious I might add).  If you can’t laugh at yourself…then I mean, who CAN you laugh at.  I have complete and utter respect for golfers.  It’s amazing how much core, shoulders and hip involvement there is.  I’m not even talking about the technique that goes into a swing, eye hand coordination….WOW!  So, yah–I played Top Golf for the first time and I have to admit, I WAS SORE!  My obliques, were on fire.  It was a tad humorous.  Let’s be real, it’s not a cardio workout, but it sure is a strength one.  So for all you golfers out there here are some tips I’d like to share to strengthen your game:  

  1. Obliques on a Bosu.  Lie with the side of your hip on a Bosu, legs spread and lift your rib cage off of the Bosu while giving it a little twist on top.  Get those bad boys on fire!
  2. Torso twist with a band or cable.  Mimic your golf swing.  Tie a band to a pole or use a cable cross machine and put the cable at the bottom and SWING starting low and twisting high. 
  3. Penguin walk for the hips.  GET THOSE HIPS STRONG!  Tie a band around your ankles, turn your toes inward, tuck your hips under, lock your knees and side step using your hips.  

These are just a FEW tips that will help up your game chances!  

Group CYCLE is on fire today in the Octane Studio!  You coming?  We got plenty of bikes–come and see!  Fuel Fitness 12:10 – 12:50.  See you soon!

Image result for funny spin class quotes

 

I’m SO happy…. I’m jumping for joy!  I just finished my New Year, new you 5 day free challenge in the Fit Force group with my tribe members in there, my QUEENS in my 90 day and 12 month programs and am ready to JUMP into the new year with more motivation and energy like never before!  WHY you ask?  because these people ELEVATE me!  They life me up to operate at my highest level!  Here are the topics we discussed in full detail:  Monday night – Detox your diet, Tuesday night Detox your mind, Wednesday night detox your workouts, Thursday night – Detox your relationships and Friday – Detox your LIFE!!  I’m so proud of everyone that dug in and saw a change in just 5 days.  The energy that comes out of the process is just surreal!  If you’re looking for a tribe and you’re a giver looking for true health and wellness than I invite you to check out my Fit Force!  Cheers to a GREAT 2019!

2019-motivational-quotes

Well, for those of you following me…you know the 5 day challenge ends today and can you tell who is MOST happy?  ha ha  Sugar addiction is real my friends.  It’s more addicting that crack cocaine.  It is the leading cause of heart disease, diabetes, obesity, inflammation and the list goes on and on.  Soooo….we did a 5 day detox.  Let me tell you, it wasn’t easy those first 3 days…but then the fog lifted, the headaches went away energy returned and brought with it GREAT clarity.  Tired of living in a brain fog?  Want to be enlightened?

https://workoutguru.wufoo.com/forms/mguy9iw1pojuyj/

INSTAGRAM STORY TEMPLATES // BEST TEMPLATES FOR YOUR INSTAGRAM STORIES. GAMES, COVERS & MORE.

 

When was the last time you went to the beach let alone felt comfortable wearing shorts?  I haven’t always felt comfortable in shorts.  In fact, I know all to well what it’s like to want to hide your legs…your butt….well basically ANYTHING that showed skin.  I hated not feeling comfortable in my own skin.  I know it affected my personality, my relationships, my confidence….it affected EVERYTHING.  I never wanted to go out in public, I HATED having my picture taken.  But most of all it was depressing.  I knew I had to change or I felt like I was going to die.  So, I did the hardest thing of all….I asked for help!  God forbid we ask for help right?  Why is that so hard for us sometimes?  Well, turns out it was the best thing I have ever done for ME!  YES–I invested in ME!  I guess I WAS worth it after all.  But here’s the best part…it’s what made me ME!  I never would have believed that I would be able to return the favor, pay it forwad and help others on their journey to health and fitness.  It’s now my life’s passion and MISSION to help others transform their lives!  Destiny is truly an amazing thing….

Power Strength is on tap today in the Octane Studio!  You coming?  Fuel Fitness 12:10  – 12:50  See you VERY soon!

Interested in fitness training at home but unsure where to start? Check out “A Beginner’s Guide to Strength Training at Home” for 5 tips on safe, effective weight training and a 30-minute total body workout you can do today!