Happy Valentine's Day!

Personal Bite:

This day, Valentine's Day, has SO many emotions tied to it for me. I love the day and what it represents...a heart to heart message.

My maternal grandmother passed away on Valentine's Day, many years ago. I remember thinking how loved I felt by her on that day, even though she was...gone.

Six years ago, one of our little pups passed away in my arms. I remember thinking how loved she felt by us on that day, even though we were saying goodbye.

I told you! LOTS of emotions!

But in the end, it's how much we love ourselves that determines how we can love others. That's the heart to heart message.

Today's Awareness


What Motivates You?

Mike Fohner, cross country running coach, tells this story about one of his students:

"Last year, one of my young cross-country runners was fully content walking up the hills and avoiding physical exertion to the maximum extent possible. I tried all sorts of tactics and motivation techniques…to wits end. Even my “walkers club” (post practice sprints for those that walk during practice) had no effect. One meet, this runner unexpectedly knocked 3 minutes off her best time to which I gave a look of amazement to her parents. They smiled and said, 'Well…she didn’t walk…so I guess we owe her ten bucks!!' So it appears that money is an effective motivator for all ages!"

The Statistics

Brace yourself.  According to Rod K. Dishman, Ph.D., director of the Behavioral Fitness Laboratory at the University of Georgia, nearly 50 percent of people who begin an exercise program drop out within the first 6 months.  Shocker, right? The question is, “Why?”  What is it about sticking with even the simplest fitness routine that causes so many people to abandon it?

The answer?  Motivation.  They don’t want health and fitness badly enough.  I’m not saying they don’t want it, just not enough. It is a simple fact of human psychology that if we want something badly enough, we’ll do everything we can to (try to) get it. I’m sure you’ve experienced that yourself.

Your challenge then, is to find out what motivates you to get serious "enough" about fitness and wellness and stick with it. Plain and simple.

Unlocking your motivation

Mike Fohner’s student found that money was the motivation she needed to push her out of her comfort zone and into a commitment zone that she hadn’t been interested in before. 

Bryan Reece found a different motivation.  When his doctors told him he was minutes away from a heart attack, Bryan decided to fight back.  Even though he had not been in a gym in 30 years…30 years, he turned his life around. Bryan eventually became a finisher in the Arizona Ironman competition.  Yep. You can read his story in the book, "You Are an Ironman: How Six Weekend Warriors Chased Their Dream of Finishing the World's Toughest Triathlon" by Jacques Steinberg. 

Stories like this are amazing to me! And although you don’t have to go that far…

You still do not have to be part of that 50 percent who quit.  Right? You can stay committed to your process and finish strong.  It’s all about finding what motivates you personally.

Here are some possible motivators for you:

1.  Do it for your health. Well, that's pretty simple. But really. Consistent exercise and healthy eating are the two very best things you can do for your health. Here’s just a few health benefits:

  • Develop a strong, healthy heart
  • Reduce your chances of many cancers
  • Prevent diabetes
  • Decrease medications
  • Keep a sharp mind to resist dementia (recent studies support exercise to prevent or even treat Alzheimer's) 
  • AND avoid many of the common ailments that come with aging.

This thought process alone could be a huge motivator!

2.  Do it to look better. I know that appearance isn’t everything, but most of us care about how we look.  Sure you do! A strong and healthy person just looks good.  They just look younger! And it isn’t all physical. As you develop the confidence that comes from the discipline of fitness, your demeanor will change. You’ll appear more energetic and confident because…you will be more energetic and confident!

3.  Do it to relieve stress.  Really! Exercise really does cause physical changes in your brain and nervous system that result in feelings of calmness and well-being. In fact, you just might get so hooked on the mental benefits of exercise that you will crave it! I know I do. Listen, I used to train a group of ladies with group personal training twice a week after work. They loved that time, not just because they didn’t want to get up any earlier, but also because it got them out of the office on time, and was a way for them to de-stress at the end of the day. Admittedly, they sometimes request using the punching bag.  And we did. You see, those who are motivated by this...stay. Those who aren't motivated by this or another reason...don't.

4.  Do it to be strong.  If you have never done focused (on purpose) strength training, then you literally have no idea of the total transformation that you will feel after just a few weeks. Seriously. There is nothing like squatting down to pick something up that normally results in discomfort, poor balance, strain and even pain, only to find out that it’s a breeze! And by getting strong now, you significantly reduce your risk of age-related falls, even fractures because you have the core strength, joint stability and balance to keep your body stable during even everyday movements. Not to mention any new physical adventure you step into. Just sayin. (wink!)

Personal Story

A Rolfing practitioner friend of mine referred one of his clients to me for appropriate exercise programming to compliment their work together. During his consultation, I asked what he really wanted to get out of our time together. What was he looking for and needing. (What was his motivation!) Surprisingly enough, his answer was that he was getting older (a young 61 at that time, I believe), and that it was getting harder to get up and down off of the floor. Already having some issues, he wanted to make sure he could continue to get up and down to play with his grandchildren for a few more years to come. Yes, he became a client, and I worked with him for almost 4 years. He referred his wife and his adult daughter. Great family! Great stories for another time.

The point I’m making here is that it really is worth taking the time to discover your own powerful motivators in life.  Don’t worry about ‘bribing’ yourself. It’s not about that. Do what it takes to get you moving. Your body was created for movement!

So here ya go:

  • Find out what makes sweating worth it.
  • Find out how to schedule 30 minutes in the morning or evening just for you.
  • Find out what you want more than that brownie. (Or at least the second one.)
  • Find out what drives you forward, and get after it.

Your health is at stake. And since it's Valentine's Day, I can say, your HEART is at stake! I mean, really. Let’s be honest here. Your very life is at stake. It’s time to transform you. You can do it! I’m here to help. That’s my promise!


Ready Resources

Ever feel like the kitchen is not your friend? I mean, how do you create the perfect meal? What about mastering meal prep? And if you love healthy shakes or smoothies...how do you make the "super" kind that are actually good for you...and taste great? Right?

If you haven't gotten your copy yet, you can grab a printable copy of my Kitchen Rescue Pak. You won't believe how cool this thing is!

Print it out. Laminate and 3-hole punch the pages, and put it in a binder for your kitchen reference. Oh yeah!

If you picked up the first copy and weren't able to print it out, grab this one. It's awesome...page by page.

And if you've already gotten your copy just fine...how's it working for you? 


Remember that coaching is SO doable!

  • In person.
  • Phone.
  • Recordings.
  • Zoom.
  • Online software.
  • Video.

Time is a huge factor. And so are results. Whether it's nutrition, exercise, lifestyle....I've got this! Online coaching frees up some of your time, and my programs deliver amazing results. Where's your stuck place?

Stay on the lookout for a big announcement for what's Sup? in April. Oh, it just keeps getting better. And if you're already in a program, April will mean an upgrade at a savings for you. I know!

Who's here for ya...for real?

Remember, the 2017 newsletters will be monthly to start. Your feedback will help me plan the frequency and the content. I want what you receive to be relevant, read and utilized. You may also receive special announcements in between, but only if they're awesome. Cause I only do awesome. Cool?

N Joy!


 Heart to Heart!