It’s never too late to appreciate the beauty that surrounds us on a daily basis.  Some days you might have to look harder for it than others, but you can truly find beauty in anything.  

Do you find beauty when you look in the mirror?  Or do you hate mirrors?  Avoid them at all costs?  When was the last time you really LOOKED at yourself with love and not criticism?  Why is it so hard to love ourselves but so easy to love others?  Why do we speak harshly to our soul when we would never dream of saying such things to another human being?

Is it because it’s easier to be critical than complimentary?  Or is it because we feel unworthy?  These are all mindset reframes we work on in my transformation programs.  It’s tough stuff.  Sometimes there are tears…of JOY when there is a break through.  Because:  in reality, you can literally google tons of nutrition plans, scads of workout plans…but without the right mindset sustainability is impossible. 

Want to learn more?

It’s a Power Strength kind of day!  Yep, I’ll be there will you?  Fuel Fitness 12:10 – 12:50 Octane Studio.  See you soon!

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I like to tell people I was a stay at home mom, but my kids were raised in a day care….  a GYM daycare!  They truly didn’t know anything BUT going to the gym since they were VERY young.  They have been in MANY gyms in fact.  I tried counting how many I’ve worked at in my 28 years of training and came up with 7 different gym daycares to be exact!  WOW!  That’s a LOT!  Was it a ton of work getting them ready in the morning AND me, just to go workout for an hour or hour and a half depending on what I was doing….HELL YAH!  Was it literally a pain in the butt, diaper bags, gym bags, change of clothing for ALL of us…YES!  Did it take half of the day with crying, arguing, fussing…OH LORD absolutely!  But was it worth it?  100% a resounding yes! 

Here we are (my daughter and I) next to my son’s truck with his license plate that says GAINSSS.  All those years dragging them to the gym has paid off in many ways.  They have always known the importance of working out and now do it themselves on a daily basis.  Your children really DO pay attention to what you do and say.  They may not like it at the time….but when you see your adult children modeling what you taught them, it sure is an amazing feeling.  It’s all about the GAINS people!  Go get some!

Who’s ready to get the BOOT(y) worked in  BOOT CAMP!  Let’s knock some junk out of the trunk today!  You ready for some good old fashioned TABATA?  WOOP!  See you soon, Fuel Fitness 12:10 – 12:50 in the Octane Studio!

#quotes #inspirational / 25 Quotes to Help You Become Successful

Anyone who knows anything about targets, knows how important it is to KNOW your target and beyond!  That goes  for hunting, weight loss and GOAL SETTING!  If you don’t know what your target is how can you hit it?  Making a goal as your target to “shoot” for reframes your mindset.  Goals can be so vague and seem impossible to achieve.  But if you think of a goal as a TARGET to aim at, they seem more reasonable.  Break your target down into 3 areas:  

  1.   7 day target:  what do you want to accomplish in 1 week
  2.   30 day target:  what do you want to see happen in 30 days (think of 3 “bullets”
  3.   90 day target:  what would it look like in 90 days if you hit your 7 day target along with your 30 day targets consistently?

At first you may not be accurate in your aim, but the more you practice the better you get!  TRUST ME!  

Cheers to target shooting!  

Inspirational motivating quote on long exposure of wooden jetty at sea facing island with cloud and sky at twilight. Failure is not the opposite of success. it is part of success.



Twinning!  There’s nothing better than waking up in the morning and capturing a cool pic (well, in my mind) that makes you smile! 

As the Spring Fever 5 day challenge comes to an end I’m reminded just how important my job is.  Not only is my job helping others on their health and wellness journey, but to appreciate the little things along the way.  I hope this brings a smile to your face and reminds YOU to stop and enjoy the ride.  Be present in the moment so you don’t miss a thing!!  Happy Thursday!

Power Strength is in full force in the Octane Studio today.  We’ll be throwing some heavy stuff around from 12:10 – 12:50 today if you want to come and join us at Fuel Fitness!  See you soon…

300 Motivational Inspirational Quotes For Success Life Sayings 133

Sometimes you just gotta shout out:  IT WORKS!!  It really DOES work if you DO it!  I mean you have to commit!!  When you commit, things happen.  Look at Bianca’s 60 day results.  They are jaw dropping.  In her words:

60 day photo comparison! I’ve lost 13 pounds with 7 to go. I messed around a bit during my 30-60 day month and tried to introduce some foods back into my diet along with splurges. I lost the first 10 lbs by diet, and I’ll lose the second 10 by adding in heavy weight lifting. Even though I didn’t lose very much during my second month, i still lost weight, and I learned that I can go off clean eating and get back on track fairly quickly.

Congrats girl!  I can’t WAIT to see what the next 30 days bring!

Group Cycle is gonna be the BOMB!  You coming?  Octane studio 12:10 – 12:50 at Fuel Fitness!!

Happy Friday!  

People ask me all the time “are you always happy and full of energy?”  And my answer to them is:  mostly… yes!  It’s pretty rare that I’m not happy or energetic–but let’s be real!  THERE ARE DAYS, trust me!  This is what I can tell you.  When I feel sad, or lethargic it’s usually due to:

  • lack of sleep
  • lack of nutrition
  • lack of hydration
  • lack of movement
  • or all of the above! 

When I continually inflict all of the above to my body on a daily basis it takes a toll, a MASSIVE toll!  It sucks the life right out of me.  That’s why sleep, nutrition, hydration AND movement are 4 pillars of my 5 pillars to weight loss and true health and happiness.  I just FEEL better when I get at least 7 – 8 hours of sleep, eat TONS of veggies, drink at least HALF my body weight in ounces of water and MOVE vigorously.  When I feel better it makes me HAPPY!  Crazy how simple it really is…

You know…I’ve never really been a cold weather person.  I blame it on my Raynaud’s…but that’s just the story I tell myself.  Truth is, I don’t like being cold.  Yah, yah, yah I can bundle up….I know that.  So I do when I need to go outside.  And if you’ve noticed we’ve gotten our fair share of snow recently.  (Oh joy)!  So, there’s no getting around it.  A girl’s got to go outside sometimes.  BUT you know what I’ve noticed?  I’m not as cold!!  I’m not as “affected” by the cold like I used to be….TRUE story!  Want to know why??  


Would you believe when your hormones are out of whack your bodies ability to adapt to temperature fluctuations is affected.  And BOY was mine EVER affected.  Turns out my thyroid was non-functioning.  Since I’ve been on Amour thyroid meds my body is SO much better at handling the cold.  I also sleep better and I don’t have the temperature fluctuations at night like I used to.  


Get a hormonal panel run if you are experiencing extreme temperature fluctuations, hair loss, dry skin, sleep disturbance, fatigue and just general malice.  These are just a few signs of hormonal imbalance.  And I haven’t even touched on nutrition!  HA!

Get well, be well my friends!

we rise by lifting others - calligraphy by psletteringshop -

When was the last time you  made a snow angel?  built a snowman?  played kick ball?  Remember what is was like to play like a kid?  Ever wish you had the ENERGY you did when you were a kid?  Energy is a hot commodity….  Everyone wants more of it.  Does it seem like it’s out of reach? 

Do you want to have more energy to keep up with your kids/grandkids but you just can’t muster it up. 

  • Do you find it hard to garner enough energy just to make dinner and then plunk yourself down on the couch and fall asleep right after? 
  • Do you pour yourself into bed exhausted, wake up exhausted, live on coffee, pop, sugar  and fast food to keep the candle at least lit? 
  • Do you feel guilty that you don’t have the energy to play with your kids, or your grandkids and mentally beat yourself up over it?  If these things sound familiar–let me release you from your guilt! 


You’re stuck in  never enough time, never enough energy cycle!  You’ve created a great life with your family, but now you don’t have enough energy or time to enjoy it!  


It can when you start putting YOU first!  Yep, as hard as that is to hear–you HAVE to come first.  You can take care of anyone else unless you start taking care of YOU first.  All you need is:

  • A strategy
  • Mindset re-frame
  • Accountability

And YOU will have ALL the energy you AND your kids or grandkids can handle!!  Cheers to transforming!

Today in Boot Camp we’re gonna shoot for some TABATA!  You ready? See you in the Octane Studio Fuel Fitness 12:10 – 12:50

9 Motivational Quotes #Funny #Picture

Have you ever wanted something so bad you could almost taste it?  Something so close, but yet so far.  So far it seems utterly impossible to reach it?  Like your goals?  You can see them, you visualize them, you dream about them, but they seem SO unattainable.  But are they?  Ask yourself these questions: 

  1. Do I have a game plan, a strategy to follow?
  2. Do I have a nutrition plan to follow?
  3. Do I have any accountability or support system in my life?

If you answered no to ANY of these questions then your goal MAY seem impossible to reach.  You see, without these things in place–goals remain out of reach.  They remain in the background hanging out as a wish, or a dream.  Don’t let your goals remain out of reach.  All you might need is someone to open the door….Cheers to transforming!!

if you change nothing, nothing will change. This could apply to many areas of our lives. Great motivation for weight loss! #weightlossquotes


Feeling so blessed today for this one.  

I remember when I dreamed of being fit with a fit partner one day.

Want to know how we found each other?  Actually…a mutual friend introduced us!  Was it a match made in heaven?   Well, not at first.  I  didn’t think I could hang with this guy who mountain biked, road biked, skate skied and did triathlons.  I just didn’t think I could keep up.  Although I worked out, I didn’t think I was “fit” enough to attract someone like Tim.  I was a runner and a gym rat.  Funny thing is…he thought the same thing about me!! 

We both became what the other person wanted.

If there’s one thing I’ve learned, it’s that you don’t attract what you WANT, you attract what you ARE.

So if you want your partner to be more fit, it’s an opportunity for you to become the example and set the pace for you both.  Tim made me rise up to the occasion.  He pushed me past my comfort zone, supported me and I did the same for him.  Does he really like coming to my classes?  UM….that’s a BIG no!  HA!  But when he does, he’s always glad he did.  He supports me just like I support him!

So, if you want to attract a fit and healthy partner, you need to be that first.

This may sound like tough truth…and for you it may be.

Yet there’s no way around it, if you want to be with someone with strong values, they will want the same if you have those values too.

It’s not an excuse to not love yourself or beat yourself up until you have a certain body, that’s only going to hold you back.

But it’s like Jim Rohn said, “if you want things to get better, you have to get better.”

And it’s not bragging to say, with total transparency and gratitude, one amazing reason we have each other today…is because of decisions we made for ourselves a long time ago.

That’s my experience, and our story.

I love you, Tim.  Thank you for being the person I dreamed of, and for working on yourself until we found each other.

You’re a dream come true. 🙂

What do I do next? Free divorce help at #divorce #quotes



This pissed me off today.


‘Saw a post today in my FB feed which showed a supplement someone used and then compared it with a before and after picture.

It was as if the company was claiming the supplement lost them all the work.

Sadly, this is the the kind of stuff  the health industry is selling these days. Lies.


In fact, most of the health industry makes more money if you stay stuck in your health rather than transforming.

Think about doctors and hospitals even…how do most of them make money? When you get sick more often and keep showing up. They’re not motivated to make you long term healthy. They’re incentivized to get you well for the moment, but not stable in your health over the long term.


But yet that’s what you think you’re buying. And you’re not.

One of the big reasons I became a coach is to expose these lies, because in the end, I only want to succeed through my clients LONG TERM SUCCESS.


Not through a gimmick, not a single form of powder,


But by changing the way they think, feel, and behave…in a way which is fun, simple, and TRULY healthy.


Stop believing the big fat lies of the people holding you back…many of them network marketers, or supplement companies, or some fancy new app.


It’s a gimmick, and the real, integrated, sustainable solution is the only thing standing in the way of you waking up to a different body and mind 30 days from now…


The truth, and the truth alone…will set you free.


Power Strength is ON today!!  You coming?   Fuel Fitness 12:10 – 12:50 in the Octane Studio.  Be there ready to rock and roll!

Because You'd Rather Lift Weights Than Do Cardio

You guys!!  I can’t take credit for this recipe so credit goes to Raylynn Lauderdale Van Oort!  I did substitute it with chicken.  Not only is it EASY it’s HEALTHY and so quick!!  Check it out!  I shared it a couple of days ago, but true to my word I LOVE trying new recipes!


  • 1 bag cauliflower from Costco
  • 1 1/2 c. Marinara sauce (I used Kirkland from Costco)
  • 1 c. Monterey Jack, divided
  • 1 T. dried oregano
  • 1 T. garlic powder
  • 1 tsp. chili flakes
  • Pink Himalayan salt and pepper to taste
  • 1 lb chicken shredded

In a large bowl, combine cauliflower with marinara, oregano, garlic powder, chili flakes then toss until fully coated.  Season with salt and pepper.  Place half of cauliflower mixture in slow cooker, top with half of cheese and half of the chicken.  Add the rest of cauliflower and repeat the topping process.  Cook on low for 5 hours or high for 3 hours.  


Clean Eating Overhaul: 30-Day Weight Loss Program - eat clean and lose weight along the way!


I gotta be real with you guys….sometimes I HAVE to do things that take me out of my comfort zone.  WHY?  Because it makes me stretch my limits, grow as a trainer/person and makes me feel like I accomplished something SO huge.  Skate skiing is not easy for me.  I do it to get outside, breathe hard and take in some fresh air and shake up my ROUTINE.  I feel silly doing it, but each time I do it, I DO get better and feel like I’m truly challenging myself to do something that is completely out of my comfort zone.

It’s so easy to just continue doing the “familiar” things because those things are safe.  Safety is comfortable, it’s reliable…it’s knowing what to expect.  Why is it so scary to jump out of the comfort zone?  Because it’s fear of the unknown.  Can I do it?   What will people think?  Will I make a fool of myself?  These are questions that keep us trapped and paralyzed from PROGRESSING.  Progression is forward movement.  it’s literally what growth is about….CHANGE!  What will you do to CHANGE your state this week on Mindset Monday?  Change your mind…change your body!


It’s my FAVORITE holiday of the year!  The day of love.  💖💖💖 It’s the one day of the year you can share with all that you love JUST how much you love them!  Should we do it daily?  YESSS!!  But do we?  No, not as much as we should.  So, today I want to say:  I LOVE YOU!!  Each and every ONE of you!  I value you and cherish you.  Thank you for being a part of my life!  I challenge you to tell EVERYONE you love that you LOVE them!!  Don’t hesitate—say it!  Show it!  Display it proudly!  Happy Valentines Day!  I love you Tim!!!! 💋

You gonna come and work out your HEART and soul?  I promise you I won’t disappoint!  Come hang out with me in the Octane Studio, Fuel Fitness 12:10 – 12:50.  From my heart to yours….see you soon!

Made in the USA Printed on Recycled Paper 8 cards and envelopes

What do you get when you work out with a group of like minded people?  Rewards beyond belief.  There’s something to be said about misery loving company.  You get to endure the same pain and have FUN while doing it.  First of all, if it’s worth doing, it’s worth doing right!  I know how to do it right. 1)   I always have a strategy.  A strategy is KEY in achieving a goal.  You need an action plan.  A strategy includes planning and preparing food, it includes a great overall workout that covers ALL the muscle groups.  2)   I always include mindset work.  My clients know what to expect so there are no surprises.  Surprises mess with the mind.  If you don’t have the right mindset–no amount of perfect eating and exercising will be sustainable.  3)  I always show up with accountability.  Accountability comes in many forms.  When you have a group depending on you to SHOW UP, it’s a lot harder to miss.  It’s a lot harder to skip out especially if you know someone is watching you and has you under their wing.  Lifting you up—supporting you!  Are you looking for a tribe?  Someone to help you achieve your goals?  Check it out:

Who’s ready to WORK HARD?  It’s time for a little BOOT CAMP Pyramid style!  You coming?  Let’s DO THIS!  💪 Octane Studio Fuel Fitness 12:10 – 12:50 

I love Insanity!! It's almost Marine Corps boot camp PT/Sandpit crazy! Almost....