World Down Syndrome Day

Happy World Down Syndrome Day!  Today we celebrate the lives of those with Down Syndrome.  Why today?  We celebrate today because Down Syndrome occurs when there is an extra copy (three) of the 21st chromosome, hence 3-21. Pretty cool, huh!  It’s kinda crazy the uproar that one little extra chromosome can bring.  Like that one extra chromosome some how makes a life not worthy?  It’s true, there are still people in this world that don’t believe that people with Down Syndrome’s lives matter.  In fact, in the US, the termination rate for those mothers who get a confirmed diagnosis of Down Syndrome is about 75%.  That’s a lot of babies not even given a chance, all because of one tiny chromosome.


Why we celebrate WDSD

Those alarming statistics are exactly why we still have to continue to celebrate this day.  It’s unfortunate really, that we even have to have a day like this.  The truth is, I’d like nothing more for my child to be treated like any other child and not need a day that is just about them.  But the reality is, is that there is still so much work that needs to be done.  We celebrate this day to bring awareness to Down Syndrome and to educate and advocate for our children and adults with Down Syndrome.  We have to celebrate this day so that my child can grow up in a world that accepts her differences and her challenges and loves her anyway.  Celebrating this day is about showing the world that people with Down Syndrome are much more like the rest of us than they are different.  It’s also showing the world that our differences are what makes us each unique and wonderfully made.

Is raising a child with Down Syndrome Challenging?

I’d be lying if I said that raising Stella doesn’t come with challenges. It’s hard having a child that is non-verbal.  Stella has the same needs and wants as other kids her age but she has a much harder time communicating that to us.  Imagine that for a minute!  What if you were sick, had a headache, were hungry, sleepy, scared, just wanted to go home, etc but you couldn’t tell anyone.  How would you react?  Cry, Yell, get angry, kick, scream, run, lie down… That’s hard on all of us.

But when I really sit back and think about the challenges that I go through with Stella, it is much more about other people.  It’s about the expectations or lack of expectations that others put on her.  I’ve gotten use to the stares and random snide comments made by other kiddos or even adults, for the most part.  Currently I’m finding the pre-judgment based simply on her diagnosis a little hard to swallow.  The fact that people still think that she needs to be segregated from her peers, in school and extra curricular activities is like a punch in the gut.

Here’s the hard truth, Stella and all kids, for that matter,  will only live up to the expectations that you/society places on them.  If you put my six year old in a dance class with 3 year olds because she can’t quite keep up with the other six year old, guess what she will do?  Yep, she will act like and do what a 3 year old does.  But if you place her in a class with other 6 year olds, she will at the very least, try to keep up with them and do what they are doing.  And if she isn’t doing exactly what the other 6 year olds are doing, why the hell does it matter?!  Why should we expect all kids to learn and act in the same manner? Learn to teach to the individual child!

Advocate like a mother

Being an advocate for Stella is the most challenging part of raising a child with Down Syndrome.  It is mentally, emotionally and physically draining to have to constantly prove my child’s worth to others.  I’ve realized over the last 6 and a half years how much I truly took for granted raising my “typically developing” boys.  Side note: I hate those words “typically developing!” What the hell is typically developing anyway!  We are all different! Anyway, I digress.  You do take things for granted, like getting to choose what school your child will go to, which soccer team they will be on, who will hire them when they get older…

What I want is for all people to see Stella’s value.  I want people to presume competence.  My wish is that we didn’t have to have a special day (other than her birthday) to celebrate her.  Instead, I wish that she was seen and accepted like any other child.  What I would love is to not have to fight and advocate for her to receive the same education that her brothers were able to get so easily.

Stella is loved and accepted by so many.  We are beyond blessed!  But there is still work to be done!  So, instead of getting angry, I’m just going to keep on educating, spreading awareness and advocating for her.  I will push through the tears and heart break and show the world what she is capable of when treated with respect and presumed competence.

How to overcome sugar addiction

It’s no surprise that one of our most popular free challenges that my fellow coaches and I run over on Facebook is our Sugar Detox.  Sugar addiction is real and I’ve personally experience it as I’m sure many of you have.  The good news is that you can overcome sugar addiction and it’s really not all that difficult.  But it will take a little bit of sacrifice and some work on your end.

Why is sugar addiction so rampant these day?

Let’s talk a bit about why sugar addiction seems to be so out of hand lately.  There are several reasons that could cause sugar addiction and sugar cravings.  Let me start off by saying that I am not an expert and I am not a certified nutritionist.  What I am sharing with you today, is what I have learned from my own experiences and research into sugar addiction.  I advice you to do your own research and really start taking a deeper look into what you are putting in your body.


Are you fueling your body, rewarding it or punishing it?

Chances are if you are finding yourself constantly reaching for something sweet and feeling that over powering urge to stuff yourself with candy, cookies or chocolate, you’re diet is not quite right.  The more you eat these types of simple sugars, the more you’re body will crave them.  Makes sense, right?  So, if you are eating donuts, bagels, sugary cereal, etc every morning for breakfast, your body will continue to crave those things every morning.  You have to break the cycle somewhere!

The other thing that cravings tell us, is that our bodies are not getting the proper nutrients that they need.  If we are fueling our bodies appropriately with all of the food groups, including healthy carbohydrates, healthy fats, lots of veggies and fruits, then we are less likely to experience cravings at all.  So, are you rewarding yourself for a great workout by “treating yourself to chocolate right after?  Instead, you should grab a lean protein and a piece of fresh fruit.  You’ll feel full and satisfied without the sugar rush and cravings that would come an hour later.  Food should always be fuel.  That needs to be your new mantra- food is fuel!

Are you are using artificial sweeteners

It’s time to really start taking a dive into what you are putting into your body each day.  If you are reading this, then you are likely a grown adult and can obviously read.  So, it’s time to start looking at those labels on the foods, drinks and supplements that you are taking in each day. Look, I’m not judging because I’ve spent most of my life unknowingly filling my body and my kids’ with crap because it never occurred to me to actually look at the ingredients in what I was buying.   When you know better you do better.

We think that because a product on the shelf has fewer calories or says it’s sugar free that it must be a good choice.  But those items typically are full of artificial sweeteners that are tricking our mind into thinking we are eating something sweet- far sweeter than sugar.  And then our brains start to crave foods or drinks that are sweet.  Not to mention those sweeteners are wreaking havoc on our whole body. It’s time to start reading the labels and taking a closer look into what we are putting into our bodies.

Are you skipping meals?

I see people all the time (I have been guilty too) skipping meals as a practice for losing weight. They save calories up for a future meal or try to make up for making bad choices during a previous meal.  You know you’ve done it!  We all have!  And while it may seem logical to you at the time, skipping meals is actually causing your blood sugar levels to drop.  And in comes the sugar cravings.

Instead, I recommend eating every two to three hours.  That keeps your blood sugar from dropping. It also prevents those nasty cravings that have you grabbing for the quickest and easiest food.  If you feel guilty for having made a bad choice earlier in the day, it’s time to let it go.  We are human and we will make mistakes.  But repeating them over and over will not get you anywhere.  Accept that you made a bad choice, forgive yourself and make better choices next time.

How to overcome sugar addiction

The best way for you to overcome sugar addiction is to first find out the cause.  Is it what you are putting in your body.  Maybe it’s what you are not putting in your body.  Are you skipping too many meals?  Are you only reaching for sweets when you are sad, lonely, happy, bored, etc?  Knowing what’s causing it will help you find a way to fix it.

Start reading those labels NOW!  This is my biggest advice for you today!  If you get nothing else out of this post, please take this to heart.  Pay attention to what you are putting into your body. Do the research, if necessary, to figure out if it’s something that you should be fueling your body with. Or is it something that you should be cleaning your toilet with.  So, many chemicals are being added into our foods today.  Companies want us to keep buying their products so they are literally filling them with chemicals that make us crave more!  Can you eat just one Lays potato chip?  It’s time to be an adult and do your homework!

In closing…

Like I mentioned before, I am not in any way a nutritionist or expert on health.  What I am is a consumer who is learning to pay more attention to what I’m putting in my body.  I spent years punishing my body and filling it with so much crap and I always felt like crap.  Now, that I’m learning how to fuel my body and take care of it, I want to share it with the world.  I want people to know that they don’t have to settle for feeling like crap all the time.  You can overcome sugar addiction and live a healthy, sustainable lifestyle.  You can feel good in the skin that you are in.

I’m currently in the process of getting certified as a master coach in Beachbody’s Ultimate Portion Fix nutrition plan.  What I’m learning is eye opening and I can’t wait to continue to share my knowledge and to better help my clients overcome their sugar and food addictions and live their healthiness life. 

The Ultimate Portion Fix nutrition plan uses color coded portion control containers to teach us what foods and how much we should be consuming in a day.  These containers are what I have been using for the last 5 years. They have been a total game changer.  We are now taking a deeper dive into why we should eat in these portions, why it’s important to balance our macros and get in all of the different food groups.  We are learning about food and sugar addiction and how to overcome it by fueling our bodies appropriately.  And one of the things I’m most excited about is that we are learning how and what portions to feed our kiddos using this container system (not for weight loss).  There is so much knowledge in this updated nutrition program that I can’t stop talking about it!

To get more info on this program, email me.

Stay healthy friends



Carrot Cake Baked Oatmeal

Last week I signed up for our latest and revamped nutrition plan, the Ultimate Portion Fix.  We’ve basically taken portion control to the next level, with more information, more recipes, more proof and more support and created this Ultimate Portion Fix.  Truthfully, even if you’ve been using the container system for years like me, this 30 day program will set you up for a lifetime of success!

When I signed up for this new program, I received a new recipe book!  Yay!  I immediately wanted to try ALL the recipes because they look amazing!  So, on Sunday I did my usual meal prep and made these yummy Carrot Cake Baked Oatmeal muffins and yum!  They were super simple, delicious and healthy so I thought I’d share with you guys!  But, seriously, you need to get access to this meal plan ASAP! It will teach you how to meal plan and cook for your entire family!  Yes, even your picky kiddos!

Give these Carrot Cake Baked Oatmeal a try and let me know what you think!

Carrot Cake Baked Oatmeal

  • 2 cups dry old-fashioned rolled oats
  • 1 tsp bakng powder, gluten free
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/4 tsp sea salt
  • 1 cup unsweetened coconut milk ( I subbed in almond milk instead)
  • 2 large eggs, lightly beaten
  • 1/4 cup pure maple syrup
  • 1 tsp pure vanilla extact
  • 3/4 cup grated carrots
  • 1/4 cup crushed pineapple, in 100% pinealpple juice, drained
  • 3 Tbsp light sour cream
  • 3 Tbsp powdered sugar
  1. Preheat oven to 350 F
  2. Prepare twelve muffin cups by lining with muffin papers.  Set aside
  3. Combine oats, baking powder, cinnamon, ginger, nutmeg, and salet in medium bowl; mix well.  Set aside
  4. Combine coconut milk, eggs, maple syrup, extract, carrots, and pineapple in medium bowl, mix well..
  5. Fold count milk mixture into oat mixture; mix well.
  6. Divide batter evenly into peppered muffin cups
  7. Bake for 30 minuetes, rotating pan after 15 minutes.
  8. While oatmeal cups are baking, make icing.  Combine sure cream and powdered sugar in a small bowl; mix well.  Set aside.
  9. Let oatmeal cups cook in pan util you can handle them.  Remove to a cooling rack.
  10. Drizzle each oatmeal cups with approximately 1 tsp icing before serving.  Serve warm.


Are you a confident people pleaser?


What is confidence?  According to the dictionary, confidence is a feeling of self assurance arising from one’s appreciation of one’s own abilities and qualities.  What it doesn’t say is, a feeling of self assurance arising from what OTHER people think or OTHER people’s opinions.  I know lots of women, myself included, that claim to have confidence but their confidence relies on how other people react to them.  So, I am confident if I’m getting complimented by others.  I feel confident when people praise me.  Does this sound familiar?

I’ve managed to spend most of my life wanting to be confident while simultaneously trying to “impress” those around me. And just when I do something that makes me proud and feel confident, I allow someone else’s judgement to knock me back down. I’m sure I could trace these behaviors back to childhood but not sure what good that would do me.  You see I’ve always had all the signs of a “People Pleaser,” for as long as I can remember.

Signs of a People Pleaser
  • Pretending to agree with everyone around me (getting better at this though)
  • Taking responsibility for how other people feel. (ALL THE DAMN TIME!)
  • Apologizing often
  • Can’t say no
  • Feeling uncomfortable when someone is mad at you (this is a HUGE one for me!)
  • Need praise to feel good (sometimes)
  • Go to great lengths to avoid conflict (100% ME!)
  • Don’t tell anyone when you’re feelings are hurt (Yep, me again!)

I guess the ironic thing is that I always “preach” on my social media about how other people’s opinions of you don’t matter.  But as my husband so eloquently put it recently, I “need to drink my own kool-aid.” The truth is that I absolutely believe those words, that Rachel Hollis (among others) taught me.  Other peoples opinions of me, should absolutely NOT affect me. And more often than not, they don’t.  That’s obviously easier to say though, during the times when you have no conflict in your life, right?

But what about the times that there is conflict?

I’ve spent the last few years trying to quit my inner mean girl because she can be a real bitch to me sometimes.  She’s always bullying me, trying to tell me I’m not good enough, smart enough, Christian enough, worthy enough…I’m working hard to kick that bitch’s ass!  But she’s tough, resilient and pushy!

Here’s what I know.  I am a good person with a huge heart and that can make me vulnerable, vulnerable to the people that disagree with me or my choices, and the people that can’t see my worth.  But I’m choosing to let go.  I’m letting that mean girl go and am going to fight to silence her.  Instead, I’m going to focus on staying true to myself, even when others disagree with my choices.  I’m going to show myself the grace that I so easily show to others because we all make mistakes.  I can not be responsible for how other people feel and I’m choosing to let it go.  Will this be easy?  Not at all and I will need constant reminders to shut that bitch up.  Will I fail? Surely I will because none of us are perfect.  Will I continue to try to be MY best version?  Absolutely!

“Not everyone will understand your journey.  That’s okay.  You’re here to live your life, not to make everyone understand.”

Making a mental shift

It’s transformation Tuesday! Yes, that’s a thing in the fitness world!  But, It isn’t the physical transformation that I love, though it is a nice bonus.  What I really, really love is the mental shift that happens when you start focusing on working on yourself.  That kind of transformation takes time but is so worth it.  It is the reason that I love what I do as a health and wellness mentor.  My heart is so full, when I see women gain a new confidence that they had lost for so long.  Watching women succeed fills my cup.

The start of my transformation

I had a physical transformations fairly quickly after starting my wellness journey.  After doing my first ever Beachbody program, the 21 Day Fix, I lost 11 pounds in my first round and felt great physically.  But I quickly fell off of that wagon and spent the next 9 months or so making excuses as to why I couldn’t commit to a program for longer than a week or so at a time.

That summer, I continued to hide my body under baggy clothes, one piece swim suits (I was always a bikini girl!) and behind my daughter.  Even though I was at a very healthy weight and even fairly toned, I still had no confidence.  My motivation quickly left and I didn’t know where to find it.

Insert, my first ever online challenge group!  This was the accountability that I needed in my life. These women in this group lifted me up and made me want to do better.  I got back to my daily workouts and eating healthy and felt so much better.  But that group soon ended and I was left with no one to motivate me or push me.

That’s about the time, I decided I needed to be my own motivation.  I can’t depend on others to lift me up and push me. If I wanted to succeed,  I had to learn to do it myself.  So I signed up to be a coach with no experience, no clue what I was doing, still very little if any confidence and not at my ideal fitness level.  At that point in my life, I was still consumed by other peoples opinions of me and I certainly didn’t feel worthy of helping any one else.  But I jumped in!


I jumped in because I knew I needed a change-something to challenge my mind, something to do for myself, outside of my family, something that would keep me accountable to my own goals.

So, I jumped in with both feet.  Well,sort of.  I jumped in with both feet and then started to tip toe back out and then in again and then out and then in again…But I slowly learned to start facing my fears more often.  I quickly began devouring all of the personal development that I could get my hands and ears on!  And you know what happened?  Every damn time I faced one of those fears, every time I tip toed out of my comfort zone, I became a little stronger, a little more confident, a little bit better person.

Who I am now

Who I am now, is NOT who I was five years ago!  And I hope that in five more years, I’m even stronger, more confident, more alive and even more joyful than I am today!  Because I never want to stop growing as a person.  I still have a lot of work to do but I now know how to do it.  Each day, I face the day with a positive attitude and an open mind.  Every day, I start the day with a grateful heart.  I find a way to do something scary and out of my comfort zone on a regular basis.  It’s not always easy but I know that in the long run, it always pays off and I become better for it.

Stop being afraid of becoming who you are meant to be.  Make TODAY, the day you DECIDE to take ACTION on becoming the best YOU, that you can be.

Who’s with me!?

If you’re interested in learning more about coaching, how you an help others while bettering yourself, fill out this form and we can chat!

Happy Tuesday, friends!



A Love Letter to my Husband

To my blog readers:  Since it’s Valentine’s week and love is in the air, I thought I’d change things up and share a love letter to my husband.  Why share something so personal?  Because we are in a tough season and I figure there may be other women out there in a similar season of life.  Maybe my words will resonate with you.  Maybe not.  But here they are…


To my hubby,

You may wonder why I’m writing you this letter and sharing it for the world to see.  But you know I’m not great at expressing my feelings out loud. Writing is my outlet.  And it’s important to me for you to know how I truly feel about you.  We are in a tough season of life right now. Having and raising children is tough.  It tends to take it’s toll on me, especially.  I can get so wrapped up in meeting the kids needs that I often forget to meet yours.  We’ve been here before and have even gone through harder times. I have no doubt we will see more.   We always manage to survive and come out stronger.

Some people wait a lifetime for a moment like this…

Some people say that their wedding day was the best day of their life.  While our wedding was a moment that I had spent so long waiting for, it’s the marriage that is my favorite.  Figuring out this life with you, have been some of the best moments of my life.

I often wonder what I did to deserve a man like you.  We both know you’re not perfect and I’m certainly not either.  But what you are is good.  It’s like you were made to be a husband, in the way that I was made to be a mother. I’m so grateful for your father for that!   It’s so effortless for you where I seem to have to work so hard at being a good wife.  I want to be better, for you!  I want to learn to give you the attention and meet your needs the way that I do for our children.  I’m trying…

Marriage is hard.

Most people give up as soon as it gets hard but not us.  We pick ourselves up, push through the hard, because we know, we are worth it.  We have built an amazing life together, one that I honestly, never imagined possible.  Though we may fight, disagree, sometimes, not even like each other very much, we will never give up on each other.  Thank you for never giving up on me.

There are so many things that I love about you!   I love how attentive you always are to my needs, my desires and my feelings.  You always put me first. I love how attracted you are to me, after 16 years and 3 kids, you never cease to make me feel wanted.  Your loyalty is something that is so rare and that I cherish.  I know there have been times that you may have thought you wanted to leave but you didn’t.  You stuck it out and have made this family what it is.  I love that our boys have such an amazing role model to look up to.  They will know how to treat a lady and be a gentlemen.  I’m so grateful that our daughter will have high standard for finding a husband because of you. You have set the bar high!

I know that I’m not always the best wife and not the easiest to live with. But I love you with my whole heart! Every day of this life I am grateful to get to spend it with you. We will make it though this tough season and we will be better for it.  Know that I appreciate you and all that you have done and continue to do for our family.  You are the love of my life and I promise to cherish you for the rest of yours.  Thank you for choosing me and never giving up on me!

To the mom that just received her child’s diagnosis

I’ll never forget the day that we received our daughter’s Down Syndrome diagnosis at just 19 weeks pregnant.  There are so many things that I wish I had known then as we went into emotion overload during the following 3 weeks.  So, I decided to write a letter to the mother that is just receiving her child’s diagnosis in hopes that it will help relieve some of the emotions that I am sure she is feeling.  This is my perspective from when I received Stella’s diagnosis but maybe yours is different.

To the mom that just received her child’s diagnosis, I know that you are heartbroken beyond words.  

You feel like you’ve just received the worst possible news.  You heart breaks as you realize this is not the child that you dreamt about having.  The child that you always planned on having, was going to live a wonderful, happy life full of adventure, playdates, the occasional tantrum, school, dating, marriage and even having a child of their own one day.  You’re heart is breaking as you think of  your child missing out on any one of those things.  You cry because now all you see is your child growing up and being picked on and teased for being different.  You are sick to your stomach as you imagine the therapies and doctors appointments that she will have to endure just to do the basic things that other kids do.  The tears won’t stop  as you grieve the loss of what you thought you were getting.

To the mom that just received your child’s diagnosis, I know you are angry.  

You feel betrayed and you want someone to blame-maybe your husband, maybe the doctors, maybe yourself.  You are angry with God for letting this “happen” to your child.  It’s not fair!  You’ve done everything right!  You are a good person!  Why is this happening to you?!  You want to scream, kick and cry, IT’S NOT FAIR!

To the mom that just received your child’s diagnosis, I know you are scared.  

You have no idea how to raise a child with different needs.  You don’t feel qualified.  You’re not strong enough.  How can you possibly be a mother to this child?  God must have made a mistake, He chose the wrong person!  What if she/he doesn’t walk, talk, make friends… What if people make fun of her?  Can you handle all of that?  There’s no way you are equipped to raise this child!

To the mom that just received your child’s diagnosis, I know you are overwhelmed.  

You are feeling every emotion possible and feel like your heart may explode. I know you want to run away and hide.  Crying one minute and screaming the next, I see you.  You are full of anxiety and worry about your child’s future and your ability to raise her.  The pain and overwhelm is almost too much to bare.  You think, how can I possibly handle all of this?  Please, let this be a dream.  Please, take away this pain.

You’re going to be okay

To the mom that just received your child’s diagnosis, you’re going to be okay.  I know your heart is broken but I promise that soon, your child will fill it with so much joy.  The moment you lay eyes on her, you will know everything is going to be okay.  You will laugh more than you cry.  You will love harder than you ever have.  Your heart will break over and over again but it will also heal over and over again.  This child will show you what unconditional love really looks like. You will learn to be strong because she will teach you.  She will laugh, she will love, make friends, throw tantrums and be happy and so will you.

To the mom that just received your child’s diagnosis, you’re going to be okay.  I know you’re angry but it will subside.  The anger will soon be taken over by overwhelming love and joy.  You will let the blame go and accept that this is God’s plan and He always knows what He’s doing even if you don’t.  The anger may come back at some point, but when it comes it won’t stay long.  You will learn how to let it go and focus on the wonder that is your child.

To the mom that just received your child’s diagnosis, you’re going to be okay.  I know you are scared but you’ve got this!  You are not alone!  There is no greater community of mommas than the mommas of children with special needs.  We’ve got your back!  You will face some scary times but you will overcome them and so will your child. In fact, she will likely teach you how.  No one knows how to raise a child but we all figure it out as we go. This child will be no different, you will learn as you go.  And what a teacher you have!  I know you think you can’t but you can handle this!  And when you feel like giving up, call on your tribe!  We will be there!

To the mom that just received your child’s diagnosis, you’re going to be okay.  I know you’re overwhelmed.  Being a mother is the most overwhelming job in the world but it’s also the most rewarding.  It’s okay to feel this way.  Be sure to take time for yourself on this journey. Rest, get a massage, go out with friends, exercise, take a long bath… take care of you.   You don’t have to be a perfect mother and you won’t be.  Accept that and love yourself anyway.  The joy will always outweigh the pain.

You’re going to be okay!

3 Day Cleanse Results

Sometimes your body just needs a cleanse!  Especially after all the indulgences I helped myself to over the holiday season!  Am I the only one that can’t resist Christmas cookies??  I know there are a lot of different types of cleanses out there but I always prefer one that includes actual food.  I’m not into juicing too much or the 24 hour fasts though I understand their benefits.  I just want something to detoxify my body, get rid of those cravings and bloat and just feel better.  When I eat like crap, I feel like crap and I was definitely feeling like crap!  So, I did a 3 Day cleanse, and thought I’d share my results with you!

Why do a 3-Day Refresh?

Sometimes your diet gets off track. You go a little overboard on the weekends, a holiday, or while on vacation. Or perhaps your body hits a plateau, and the scale refuses to budge.

In 3 short days, you can get your health, your energy, and your vitality back on track — all without starving.

With the 3-Day Refresh you’ll conquer your cravings. Lose weight. Start to detoxify your body. Flatten your stomach. Feel lighter and more energized. Your clothes will fit better. And most importantly, you’ll be able to break the cycle of bad nutrition while establishing healthy, new eating habits.

How did I feel during my cleanse?

I’m always a little nervous starting a cleanse because my cravings are strong!  I also worry about feeling weak with such fewer calories that I take in during the cleanse.  But to my surprise, I didn’t feel hungry at all and my cravings were very minimal.  I also never felt weak during the entire 3 days.  In fact, I felt energized most of the time.  On the evening of day 2, I did develop an intense headache.  It may have been my body detoxing but it could’ve also been the fact that I woke up on day 1 with a head cold and by day 2 was having major sinus pressure.  Also, could’ve been the combination of both.  I will say that some people will experience a headache during the detox.  Usually hydrating your body will help though and it will pass.

Overall the cleanse was pretty easy and I ended up with great results!  I didn’t set out to lose a certain number of pounds (I don’t focus on my weight) but I did drop 5 pounds in the 3 days.  I lost my bloat and felt so much better!  My nutrition is back on track and I’m ready to crush this new program that I just started this week!

If you’re interested in learning more about the 3 Day Refresh, shoot me an email and I’m happy to get you set up!

If you’re interested in joining my January fitness bootcamp, fill out this form and I’ll get back with you asap!

5 Habits You Should Start Now

With a new year, often comes change- a new routine, stricter diets, more exercise, less clutter, bigger income, raise, etc.  You get the point.  Most people vow to make some type of positive change with the new year.  The best way to do this is starting with your daily morning habits.  I’m sure you’ve heard the saying, “Motivation is what gets you started.  Habit is what keeps you going.”  This could not be more true and I’m proof of it!  There are 5 daily habits that I added to my morning routine 3 years that have had such a huge impact on my life.  I’m going to give you a glimpse into my morning routine and the 5 habits you should start NOW.

Not a morning person!

I’m not nor have I ever been a morning person!  In fact, just the opposite, ask my hubby.  People who know my morning routine and what time I wake up each day, like to assume that I am, in fact a morning person.  But they are wrong.  I’ve just created some habits that have transformed my mornings and make things run so much smoother.

A question I get from my followers all the time is, “How do you stay so motivated to workout and get up so early?”  Here’s the thing, motivation has very little, if anything to do with it.  I have just created these habits which include working out, that have become a part of my daily life.  So for me to sleep in (I do on occasion) or skip a workout (very very rare) feels odd to me because I’m so use to doing these things.  They are habits!

So, how do you create these habits?

First, you need to decide what new habits you want to start and jot them down.  I’ll post a picture of the ones I recommend and you can screenshot them.  Keep that list somewhere that you will see it everyday when you wake up.  Next, you need to create your “why.”  It may sound cheesy but if you don’t know why you want to create these habits, it will make it that much easier for you to just skip them.  Your why needs to be strong, powerful and make you want to jump out of bed.  Write it down and post it with your daily habits.  Read it every morning!  This all sounds easy so far, right?  NOPE!  Of course it’s not easy!  If it were, everyone would do it.  Nothing worth having comes easy.  It takes work and dedication.

Now, it’s time to get your emotions out of the way.  Emotions are great when they are pushing us to do something hard.  But what about the emotions that so often prevent us from reaching our goals?  Those are the ones we have to recognize as emotions and learn to release them.  It’s okay to feel emotions like, “I’m too tired, I don’t want to get up, I don’t feel like working out, I’m too sad to do it today, too stressed, too busy….”  Those are emotions that so many of us let control us and keep us from reaching our full potential.   But it’s time to put your big girl panties on and LET THAT SHIT GO and do the things any way!  It’s time you had some tough love!  Feel it and do it anyway!

We become what we repeatedly do

Read that again!  We become what we repeatedly do!  If you are always making excuses- that is the person you will become.  And no one likes that person, come on!  The good news is that you always have the choice to replace those excuses with new, positive habits that will actually benefit your life.  YOU have that choice!  You choose the kind of person that you become.  Today, decide what kind of person yo want to be and create the habits that will support that!

My morning routine

I’m a huge believer that how you start your morning sets the tone for the day.  That’s why for the last 3 years, I’ve made a conscious effort to wake up each day before my kids for my momma time.  I’ve had a very similar routine that I have been following for these last few years that has been a game changer for me.  As I mentioned before, I’m not a morning person so having this time to myself before having to deal with everyone else’s issues is priceless.

Gone are the days of waking up, rushing around to get 3 kids ready for school and out the door before I even have a chance to breathe or have coffee (I need coffee!). It doesn’t mean that my mornings aren’t very stressful.  I have 3 kids, so of course everything doesn’t always go as planned.  But now, when they wake up, I’m in a peaceful, fully caffeinated state of mind so that I can handle what they throw at me.  I’m telling y’all, major game changer!

I’m going to share with you what my mornings look like.  I highly suggest you read the book My Morning Miracle and really learn how to take back your mornings.  You can thank me later!

5:00- Alarm goes off TIP- Place your alarm (phone) in your bathroom.  It will force you to get up.  Seriously, do it!

5:05- Walk/stumble to the kitchen, start coffee and drink 16 oz water while coffee is brewing.

5:08- Sitting in my favorite chair I meditate for about 10 minutes.  Sometimes I use a guided meditation but not always.  Here are my favorite guided meditations-  Meditation Minis Calm

5:20- Read my daily scripture and spend time with God.  This is the app I use Inspirations

5:30ish- Read person development- You can check out a few of my favorite books here.

5:45- Quickly jot down things that I need to do for the day and list the in order of priority

5:50- Time to get the boys ready for school

6:30- Boys are on bus and now I make my “Momma Crack!”  This is my life line and I can’t workout without it!  Here’s what I use for my pre workout drink, “momma crack.”

6:45- Workout!

After that it’s time for Stella to wake up and be on her way to school and my day really starts!

Take a screenshot of the picture below and make these 5 habits a part of your new routine in 2019.





A New Year, A Blank Slate

Does anyone else get as excited about a new year as I do?!  I know you don’t need a new year to start over, set new goals and make big changes.  You can do that any day of the year!  Mondays have always been my favorite for that reason too.  But there is something refreshing about a blank slate, a whole new year to dream big and make things happen.  And as I have for the last 5 years, I have big plans for this new year!  I have set some pretty scary goals but also have committed to changing myself for the better.

I’ll be honest with you, I started to get really down the last few weeks of December.  I had set some big goals last January and I didn’t reach them all.  It can be very disappointing, for sure.  So, I had two choices, I could let those define my future or I could learn and grow from those failures.  And thanks to a dear friend, I decided to NOT focus on the goals that I didn’t reach but instead, focus on what I did accomplish in 2018.  And the list was not that shabby.

Here are a few of my favorite accomplishments from 2018

80 Day Obsession

I started and completed an 80 day program that completely transformed me physically and mentally.  It also challenged me in a way that I had never been challenged.  I’m not gonna lie, it was HARD!  But I stuck to it, stayed committed to my nutrition and my workouts for 13 weeks and the results spoke for themselves.  I literally  cried on the last day because I was so proud of myself and felt so accomplished.  It was one of the most rewarding experiences of my life.

Photo Shoot

In January of 2018, I set the goal to complete 80 Day Obsession.  As a reward for completing the program, I promised myself a fitness photo shoot.  This was something I’ve never done before and completely out of my comfort zone.  But I knew at 41 years old, I was going to be in the best shape of my life.  I decided to celebrate that as well as document it!

As the end of the program approached I set the date and scheduled my photo shoot. I was seriously a nervous wreck!  That morning, I went and had my hair and makeup done and showed up for the shoot 20 minutes early, in true Tammy fashion.  My photographer was amazing and put me at ease.  I had such a great time and left there feeling so confident!  It was definitely a highlight of my year and the pictures turned out beautiful.  There is truly no feeling like overcoming your fears and stepping outside your comfort zone.

Earned Vacation

The week following the end of 80 Day obsession and my photo shoot, Chris and I left for Mexico!  How amazing was it going to the beach at 41 years old and in the best shape of my life!!  I had never in my life been more confident strutting around in my bikini!  The best part of this vacation (besides spending it with the love of my life) was that it was a trip I earned by helping other people get started on their on fitness journey.  How cool is that!?  Another highlight of that trip- running into Autumn Calabrese (the creator of 80 DO) and her telling me she liked my outfit and that I looked great!  I died!


Yep, you read that right!  All 5’3 of me signed on with an agency as a model.  I have to laugh at that a little.  The truth is, ever since I was in middle school, I dreamed of being a model.  I pursued it a few times with little outcome.  To be honest, I don’t think it was very good for my self esteem.  I wasn’t in a place to be able to handle rejection at that age in my life.

Here’s how it happened.  After I received the pictures back from my photo shoot, on a crazy whim, I sent them to a local modeling agency.  I really didn’t expect much but I thought what the hell do I have to lose.  Well, they ended up signing me on and I was even able to book a few gigs over the summer.  I have no plans to become rich or famous from modeling but it sure has been a fun experience so far.  The biggest thing that it has done for me, is boost my confidence.  Not for the reasons you may think.  I’m not getting jobs because I’m the prettiest, in the best shape, etc.  They’re not runway or catalogue jobs!  Remember I’m 5’3 and 41 years old!  It’s the fears that  I’m overcoming fears that has me feeling so proud.   Every time you do something outside your comfort zone, you boost your confidence a little more!

Insanity & PiYo Certified

This was a big one too!  For the last 4 years I’ve talked about getting certified to teach Insanity and PiYo classes.  For 4 years, I’ve made excuses for why I couldn’t.  But not this year!  This was my year to face my fears and do all the things!  I had an absolute blast getting certified to teach Insanity with my brother at our annual Beachbody coach event over the summer.  I even got to meet my “girl crush” and one of my fav coaches, Danielle Natoni!  Not gonna lie, I was a little star struck especially when she commented on my abs!  Whaaatttt!!

And then in the fall, I was able to get my PiYo certification from the comfort of my basement.  Turns out that class is a lot harder to teach than I imagined but I look forward to working on it in the new year.

The gang at our annual BB event
Danielle and our master trainer for Insanity certification
Facing more fears

One of the gigs that I booked happened to be at an amusement park.  When I agreed to do this photo shoot, I had no idea  that I would have to actually ride the rides.  See, I have a major fear of heights and I get motion sickness.  While I love taking my kids to this particular amusement park, I never actually ride the roller coasters.  I stick with Stella in the kiddie area and watch the excitement on the boys faces when they come off of the rides.

Not this time.  I had to do it!  I was getting paid to do it!  So, I took my Dramamine, prayed really hard, took several deep breaths and even cussed a little.  But I did it!  I rode the scariest and highest rides at this park.  And I had a blast!  I did get a little sick on day one and may or may not have had to go lie down in the first aid tent.  I rallied though and finished with a bang!

Me! On a roller coaster!!
Growing my business

While my coaching business didn’t end where I had hoped it would.  I had to appreciate the fact that it is still growing and thriving.  Also, the fact that I love what I do and am able to fit it in on my time makes me appreciate it even more.  The last 6-8 months of the year had been really crazy for me with Stella being home all summer, the change in Stella’s school schedule and her added therapies.  The truth is that I didn’t make the time to work my business like I would have.  And I could feel bad about that or accept that this is the season of life that I’m in.  It won’t last forever.  I also have to be super proud of the fact that I may have put less hours into coaching than I would have liked but my income still grew this year.  That is the beauty of this business!  There are few jobs out there that would accommodate my current schedule and still have room for me to grow.  I’m feeling very blessed.

It was a good year!

My word of 2018 that I chose last January was AUTHENTIC.  That word was important to me because I wanted show people the real me, all of me.  No more of just the highlight reel but the good, the bad and the not so pretty.  It was a very freeing year, following this one word.

Though it looks like my theme for last year should’ve been overcoming fears.  I was a bad ass at that all year long!  My plan for 2019- to continue stepping outside my comfort zone and being authentically and unapologetically me.  But my new word this year will be- BECOMING.  This year I will work on becoming my best version, becoming who God intended me to be and becoming the kind of person that gives value to others.  With that I will be focusing on letting go- legging go of other people’s opinions of me, self doubt, things that I can not control, my own limiting beliefs, my excuses and things that do not make me better.

2019 I’m coming for ya!

Happy New Year!