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Protein – More Than Meat


Many times when people start to take a look at their health and fitness – they are recommended to take a look at what they are consuming first. What types of food are being consumed? Are you eating enough protein? Are you overloading your body with processed food and fat? (This is easy to do and really common by the way – so if you think I am pointing any fingers – I have three coming back at myself!)

When I first started taking a look at what I was eating – I noticed I was very carb heavy and very light on the protein. With the evaluation of my trainer and coach I started to incorporate more protein in to my diet and make that a major focus, with carbohydrates being second and my fats being third (this combination is also called macros). However after literally feeling like I was eating 2 whole chickens and pretty sure I was pulling feathers out of my own skin as well as wondering if I was going to start laying my own eggs… I was still coming up short.

That is when I started researching complete protein and how to gain the most from other protein resources. Now that being said – it seems today that everyone is an expert. I am no expert – just someone who experiments and will try new things to see how they may benefit me – and then pass that information along. Everyone’s tastes are different – and no two bodies are the same. So not all nutrition works the same way for people. So I encourage you to do some of your own research and trial and error on some complete protein sources to see if they may help you.

So far – these have worked for me:

Quinoa – 8 grams of protein per 1 cup cooked serving. I substitute this for rice sometimes and it is filling!

Rice and Beans – 7 grams protein per 1 cup serving. This was a staple for me when money was tight! It is a great way to get a good amount of protein in when you are on a pinch too and not sure what to cook or have not been to the store to replenish for the week.

Ezekiel Bread – 8 grams per 2 slice serving. This is the only bread I use, and that being said it took me a second to get used to it. Some of them are really tough – but after a while, I tried to go back to regular bread and just couldn’t do it. Plus when you put peanut butter on it – it turns into this amazingness anyways.

Humus and Whole Grain Pita – 7 grams protein per 1 whole grain pita and 2 tablespoons humus. This is great for an afternoon snack when you need a little pick me up. My favorite hummus is roasted red pepper… seriously… yum! Also – there is a Sirach flavor… really – there is not many flavors I don’t like hehe.

Last (on my list that is) – Peanut Butter Sandwich! (This lady loves her some peanut butter). I try my best to stick to natural peanut butter when I can – or almond butter… but to be honest… peanut butter is peanut butter to me (not to be confused with Nutella – deliciously dangerous). AND…. 15 grams protein per 2 slice of bread sandwich with 2 tablespoons peanut butter! That makes my heart so happy!

These are just SOME of the ones I use – there is so much information out there on complete protein… If you are tired of plucking feathers from your skin and the occasional “bock-bock” that comes out when having a serious conversation try some different variations of complete proteins and see what works for you.

Bottom line – Enjoy your food!


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Why I don’t “DIET”


The Reason I Won’t Diet

There are several misconceptions and misrepresentations of health out there. Everyone is an expert and everything you read on the internet regarding health and fitness is good for you and true. Am I right?

Growing up, I was skinny. I could not put on weight, even when my main source of food consumption was buttered noodles – and to be honest it was the processed instant “just add water” type of meals. I was active. I was a flag twirler in my high school color guard and was at practice 4-5 days a week. I weighed 95 lbs (and that is being generous) and was as skinny as a bean sprout.

Fast forward to moving out on my own, working 2 jobs, going to school… I lived on the college kid staples. Frozen pizza and alcohol – and food from the restaurant I worked in. And that was when I had time to eat! However – this is when I started to gain weight. I quickly climbed the scale and was not sure why.

I started working for a popular weight loss company, and while the model was good – help people lose weight – their main focus was selling their supplements and products. They even “guaranteed” their weight loss – but in the fine print it stated that the client must use all supplements and special food. This was not something that I enjoyed. However it did show me a solid micronutrients (fruits and vegetables) based plan to eating. They called it a “weight loss plan”. I kept that knowledge in the back of my mind for years to come.

There was a point in my life (not counting pregnancy) when I had gained and gained and became my heaviest I had ever been. I went to where most people went, the internet, to figure out how to get the weight off and keep it off… but I, like almost all Americans, wanted the fastest route. I learned during this time, first hand, that diets do not work! The very strict calories, and the very limited food choices do not work for sustainable healthy living long-term. Sure you can diet for a certain time period, but for long term results … you will have one result … frustration.

In 2013, I found a plan to work out and eat healthy that helped me get back to the person I wanted to be and on top of that – stronger! It was not about calories – but about eating proper foods for a healthy life style. Getting away from processed and prepackaged food and more to the outer aisles of the grocery store. Learning to cook and make amazing meals and know what was actually going into my food. I have rarely counted calories because I never ate enough to begin with. So I started filling my day with the following:

Breakfast: Protein Shake with frozen spinach and a serving of fruit.

Mid Morning Snack: Serving of lean protein (greet yogurt) and a serving of fruit.

Lunch: Serving of lean protein, 2 servings of fresh vegetables, 1 serving of grain.

Afternoon Snack: Serving of fresh vegetables, fat free string cheese

Dinner: Serving of lean protein, 2 servings of fresh vegetables, 1 serving of grain.

Evening Snack: Serving of frozen berries (sweet treat)

There was not a calorie counted… I focused on getting these foods in – and I cooked with EVOO (extra virgin olive oil or coconut oil), to get my fats in or added some avocado.

This is what worked for me. When calories seemed way too much to handle. It was not about a diet fad or trend. It was about getting nutrient dense foods consumed. Dieting does not work for me – and counting calories can make me obsessive.

Know that you don’t need to believe everything that you read from every “expert” on the internet. Just get back to a place of health and taking back control of what you consume. And if you need me I am here. I am not a nutritionist – just someone who experimented, trusted her body – and figured out what worked for her. And side note – start moving more. It helps you get back to a better place of health.

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Why Life Stride?


No matter which stride of life you’re in – you can begin your best Life Stride now!

Your stride is not the same as everyone else. For example, my husband’s stride is much longer than mine because he is about a foot taller than I am. The same can be said for your current stride of life! No two people’s lives are identical – so why should your training be exactly like someone else’s?

You are UNIQUE! After all there is ONLY ONE YOU in the UNIVERSE!

As your personal trainer, I will create a workout plan to meet you in whatever stride of life you are currently in:

  • Fast Paced Sprinter

    Business men or women constantly on the go from meeting to meeting to city to city. Maybe already have some fitness capabilities but are looking to push through to reach their dreams and goals.

  • Speedsters

    Busy Parents who manage not only themselves but young people on the daily basis who are looking to take a little time for themselves so that they have the energy to continue in raising a family.

  • Leisure Walkers

    Those who enjoy spending time with family and friends but want to be healthier so they can further enjoy them and all that life has to offer.

    New moms who are thinking about how to lose those post pregnancy pounds to prepare them for the next stage of keeping up with their crawlers and walkers – which soon turn into runners!

  • Beach Strollers

    Those who work in an office and sit at a desk most of the day finding it hard to take a lunch much less be active.

    Empty Nesters who are enjoying peace and quiet but want to keep moving to maintain a healthy lifestyle.

No matter which stride of life you’re in – I can help you achieve your goals and live your best Life Stride – STARTING NOW!

Contact me TODAY to reserve your spot and let’s get started on this journey together!