Pre-Olympic thoughts on discipline and training

I’m so excited for the Olympics!!!  Something about the worldwide spirit of competition;  the athletic pursuit for the craft, skill, excellence; the celebration of sacrifice, dedicated hours to train, persevere, strive forward no matter what obstacle.  I get so inspired by it all!  Memorable moment from the summer Olympics, the media was interviewing a man who was completing in the hurdle track events, he was asked by a reported if he was nervous to compete.  I loved his comment “No, I don’t get nervous, yeah, its a much different grander scale, but my mindset is the same.  I trained to win.  Each time I went through training runs, smaller competition and events, I gave it 100%.  I did my very best each and every time, and I walked away knowing what I was capable of.  Knowing what I needed to improve upon if I wanted to win.”

Discipline. In 1 Corinthians 9, we hear a message from Paul on self-discipline. Do you know that all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training; they do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like a man running aimlessly; I do not fight like a man, beating the air. No, I strike a blow to my body [discipline it by hardships] . and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize. [24-27]

So if we want to be a champion at anything in our lives, whether its athletic competition, maintaining a healthy lifestyle, or growing closer to knowing God, we must do things even though we may not feel like doing them. Ouch! Denied! We hate those words or even the thought of it. However, to truly honor our bodies and spirit, we must stay self-disciplined against the things that wreck our bodies or wreck our peace.

And everyone is tempted in some way or another, or in every way! Stop the temptations in their tracks, say “no” to your body. Persevere, You then build up your mental defenses against future temptations, as you’ve already ran that race! Stay in the word. 1 Corinthians 10:13 Paul says, No temptation has overtaken you except what is common to mankind. And God is faithful; He will not let you be tempted beyond what you can bear. But when you are tempted, He will also provide a way out so that you can endure it.

Kick off to my Best Year

That first week was exciting, and exhausting, 4 New Programs started this week!.  After three weeks of holiday and snow storm activities, I was behind in my workouts.  Whew, after 9 classes, Thursday I was so exhausted, I went to bed at 9:30.  My nighttime recovery herbs were a blessing. I was happy to have some foam rolling time with my Pilates class on Friday.  I love the foam roller!  This is a tool I picked up about 8 years ago at a Club Industry conference, I’ll be using more in private training and with clients in 2014.  Foam rolling helps to release tightness and knots in the muscle and can be extremely effective after a tough workout to release the muscle.  

I also charged my clients with drinking more water, so of course Its been conscious effort of mine, even though  I carry water bottle with me everywhere I go.  I found that if I keep extras in the car, and workout bag, I avoid the need to buy water.  Save money and save waste!  

This week I embark on a new 21 day eating plan for myself to eliminate as much sugar in my diet, including wine, any candy, chocolate, or snacks that are not part of my protein snack bars, Ok Here we go!  

My Best Year Ever An Introduction

As I’m having difficulty getting my video on here, so I decided to begin a post on my goal of having my Best Year Ever in 2014!  My best year focus came to me when I was writing my mission statement and company goals last fall; and then again when writing my podcasts for KDHX and was brainstorming for creative ways to introduce the same health and fitness topics regarding New Year Resolutions.  I asked myself, what is it that I really want from my goals this year? I want it to be my best year for my health and relationships! For these are the things that truly matter in the long run.  You may think that a personal trainer doesn’t need to focus on better health, but I am looking to really maximize my mind, body and spirit as well as my relationships this year, so it all starts with good health. 

When you are making healthy choices, you feel better, have better concentration and creativity, sleep better, are happier, have less stress, have more energy, and can maximize your body’s performance.  Who doesn’t want that!  I think I just mentioned 90% of most people’s New Years Resolutions!  Feel free to join me as I continue this journey here:  posting my progress, and pictures, challenges and successes, tips, suggestions, recipes etc.  I will address wellness concepts of physical, mental, nutrition, and spiritual as it relates to my health.  My hope is that it can inspire you to find out what will make 2014 your best year ever! 


I can do all things through Christ which give me strength.  Philippians 4:13

Easy Pumpkin Protein Muffins

I loved the idea of pumpkin muffins, but after reducing my intake of gluten and increasing my protein intake, I knew I had to be creative.  I searched the net and talked to friends, and this is the best recipe I came up with!  Key, you must use baking powder or else all you will get is mush. 

These are only 86 calories (may vary according to your protein powder), 9 carbs, 1 fat, and 13 protein! This makes 12 muffins.

Preheat oven to 375F

-1 cup of oatmeal processed in a blender/food processor into flour. *1 cup BEFORE it is processed, it will be less afterwards*
– 5 scoops of vanilla protein powder. * I use Advocare’s Muscle Gain but you could also use the Vanilla Meal Replacement Shakes, or get crazy with their seasonal Orange Cream  Meal Shakes!*
– 1 tsp Baking Powder
– 3 Egg whites from large eggs.
-1 cup of  pure pumpkin puree or canned pumpkin
– 1/2 cup of no sugar added apple sauce

-1 tsp of cinnamon *or more to your preferred the taste. *
– 1 tsp of pumpkin pie spice *

Bake at 375F for 15-20 minutes depending on oven. Top with crumbled walnuts or pecans if you choose


Spaghetti Squash and Pesto

I love this time of year as the varieties of squash are plentiful and colorful.  You can pick up squash at the grocery store, or visit one of your local farmers markets, or nurseries for fresh locally grown squash varieties.  This is my favorite recipe for spaghetti squash:

Wash Medium Spaghetti Squash, and pierce several times with a knife.  Cook 8-12 minutes in a microwave on a safe plate.  Check and turn every four to five minutes.   Should be soft to touch.  Let cool 15 minutes.  Cut length wise and scrap out seeds with a spoon.  I use a towel or pot holder to hold.    Use a fork to scrap the sides  to create your spaghetti.  If there are blemishes on the squash, just work around any areas that dont give.  Meanwhile make topping and pesto.

4-6 Roma or heirloom tomatoes.
1/2 yellow onion
Lots of garlic
Cut tomatoes in small chunks; dice onions and saute with garlic.
(I have also steamed green beans for a few minutes and then tossed in the pan for more color)  of course you can use canned tomatoes that are already seasoned.

2 cups Basil, fresh or dried (I usually 1/2 cup less if dried)
1/2 cup pine nuts
1/2 cup of grated Parmesan or regianno  cheese

Process to a rough paste in food processor.  Slowly add 1/2 cup of extra virgin olive oil.  Salt and pepper.  Toss with spaghetti squash, and top with sauteed vegetables.  I like to season my squash with a little extra oil and salt and pepper. Garish with fresh basil.  This makes 4 servings or 6-8 side dishes. Mange!

Cauliflower Crust Pizza Fiesta Style

My friend Becky shared this with me, and it was fantastic!  You can try the Fiesta Style, courtesy of my friend Ashly,  I have listed below or of course make your own style of pizza!  Molto bene!

This makes about a 12 inch pizza crust:Image
1/2 large cauliflower
1 egg
1 C shredded low fat mozzarella cheese
1 tsp dried oregano
1/2 t garlic
1/2 t salt

Grate cauliflower with a cheese grater,  You will need 2 cups. Microwave for 8 min to soften.  Let cool for about 15 minutes.Add remaining crust ingredients.  Stir and place so its thin on baking sheet or pizza stone.   Bake at for 15 minutes or until golden brown.

Add toppings

2 – 4 ozs. of ground turkey or bison burger
1 Can of black beans
1/4 c fresh tomatoes
1/4 sweet corn
2 tbs peppers
2 tbs onions
dash red pepper flakes or red pepper
dash black pepper and salt

Bake additional 3-5 minutes.  Serve and enjoy!

Additional options: Caprese Flair

Add pizza sauce  (8 oz can tomato sauce, add oregano, basil, garlic, black pepper)
Sliced tomatoes, basil leaves,dollops of feta, goat or soft mozzerella, and  green or black olives.  Sprinkle with balsamic vinaigrette before serving.


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