Archive for July 29, 2015

Got L.O.M.?



It’s Trainer Tip Tuesday!

This week’s tip: Plan for the L.O.M. (Loss of Motivation)



I know it probably sounds a little negative or pessimistic, but I think planning for those times that you lose some or all motivation to do your workouts, go on your runs, eat more healthfully is one of THE most important things you can do to maintain your long-term fitness.



I say plan for these times because they WILL happen eventually at some point. It could be due to an life interrupting event, a vacation, a particularly stressful time at work, an injury…or just running out of steam. It’s pretty likely that some–or all–of these events will occur within your lifetime.


So rather than wave the white flag on your hard-earned fitness habits, it’s time to muscle up the pink stuff between your ears. And that’s lots easier to do when you’re PREPARED for these moments!


Today I coached two different ladies through their momentary L.O.M., and I’ll give you my Top 5 Strategies for getting through an L.OM.



First, think about why you started in the first place–what is it you really want to accomplish, or feel by working out/eating better? Picture it in your head.


Try to feel what getting to that point you’re striving for would FEEL like for you.


Successful? Free? Joyful? Confident?


Whatever it is, grab on to those thoughts and feelings and keep them in the front of your mind.





2) Plan your workouts for the week.




Start with shorter ones (anywhere from 10-20 minutes).


Then do them. Lay out the clothes, arrange the workout gear, prep your playlist–whatever prep work that ‘greases the wheels’ and makes it easier to go right to the workout, do that stuff.



3) DO those workouts.

Do not think about it, do not allow any self-talk about it. There is no discussion, you just do it.








4) Find sayings that are meaningful to you, that get you feeling positive, hopeful, determined.


Mantras, quotes–whatever. Post those where you can see them (I’m partial to putting them on my fridge and my bathroom mirror–because I’m guaranteed to look in those places throughout the day!).




5) If you need the extra external shot in the arm or kick in the butt (otherwise known as the carrot and the whip, lol), find someone to be an accountability partner OR take part in some kind of fitness group.


It’s a great place to say ‘Hey, I’m struggling–can you help?’ where others will give you the boost you might need…OR just the kick in the butt to give you some momentum 😉



And studies show that people with supportive social networks tend to be more successful with long-term weight loss and fitness maintenance work….


If you’re looking for a supportive fitness social network, come join Elevate with Kate–a FB fitness community all about lifting each other up as we each work to become stronger, happier and healthier 🙂


Bottom Line:

Don’t let life’s waves knock you off track. Plan for those pitfall, L.O.M. moments, and when they happen you’ll know exactly what to do to dust yourself off and keep going.



Trainer Tip Tuesday: Stick to the Big 3 and make them Colorful

In a pinch?  No idea whet to eat??


Then stick to the Big 3 and Make It Colorful.


IMG_5725I’ll explain what I mean….




There are just those times, this being one of them for me, where you just get off-track. When life picks up momentum, schedules and normalcies change on you suddenly, and your regular practices get knocked to the wayside.




It’s definitely one of those times when all of my systems are off, and a big one is planning and executing meal and snack ‘plans’ for me and my family. We had guests visiting for several weeks, it’s the end of the school year with tons of extra parties/etc, and preplanning and regular trips to the store area little bit MIA, if I’m being honest!




So rather than really freak out when faced with the prospect of cooking yet another healthy (healthier, at least) dinner, I took a deep breath, shook off my inner perfectionist, and focused on the basics of delivering edible, nutrient dense foods: Hit the Big 3 and Make It Colorful.


Roasted summer veggies, salmon and quinoa–another way to get your colorful Big 3.

Hitting the ‘Big 3’ to me means making sure to include a serving of protein, a serving of a starch/carb, a big serving of veggies. And my super reliable ‘portions hack’ is to divide my medium-sized plate (wow does plate size matter!) into 1/4 protein, 1/4 carb, and 1/2 vegetable.

Making it colorful is a really easy and reliable way to also ensure you get a variety of nutrients AND it’s really satisfying to the brain.

Last night’s scramble-to-get-a-decent-meal-on-the-table-in-time creation was: Roasted carrots, turkey breast ‘steaks,’ raw bell pepper slices and varying pastas with olive oil and parmesan.



Cut raw veggies are always a quick and simple way to get in more nutrients.

Where’d this concoction come from?

A bunch of carrots in the veggie drawer, couple of bell peppers in the veggie bowl, turkey breasts on sale cheap the day before, and leftover pastas from spaghetti dinners earlier in the week.

Mission accomplished.

Another favorite combination that is both pleasing to the eye (brain), the stomach and the palate are: any kind of lean red meat, steamed broccoli and yams or another colorful squash.

Tomato-based chilis get topped with avocado, salads get red bell peppers and beets, fritattas (another fabulous go-to in a pinch dish) get a mess of colorful veggies.

Other past colorful, nutrient-dense combos are featured in the pictures from the Whetsel kitchen:

       IMG_4517 IMG_4485 IMG_4281

So when you’re strapped for time or ideas, look around your kitchen and avoid stress by sticking to the Big 3 and Making It Colorful.

What are your favorite colorful food combos? I’d love to hear!

The FASTEST way to lose weight, burn fat and feel better for good…

Change never fails because it's too early...quote-2

…isn’t fast at all.


Hear me out.


My husband was in the states for a training not too long ago, and had access to ‘normal’ American TV–that is, TV programming complete with commercials.


Living in Germany, we have American television shows broadcasting through AFN (Armed Forces Network), but because of the agreement between the military and those stateside networks supplying the programming, we have only military-created commercials/informercials (or as I like to call it, propaganda!).  So the culture shock of being flooded by a tidal wave of sales pitches and products made an impression on him this trip.


“Kate,” he said in one of his first phone calls home, “you would not believe how many diet and workout and exercise equipment commercials there are.  It’s like every other one is for some diet pill, or DVD, or super supplement, or exercise tool.”


Seriously, he was pretty shocked.

I wasn’t.

The fitness/diet industry is BIG BUSINESS.


These diet/fitness businesses target people sitting at home, feeling dissatisfied and frustrated, offering them a glossy, gorgeous, EASY miracle solution to their difficulties.  And people will buy these ‘miracle’ solutions, too–I know I did!


Sitting in my father’s basement TV room while visiting home, 6 months postpartum, with a gorgeous and healthy baby, I was also feeling trapped–10 pounds heavier than my pre-baby weight, wearing a bigger pant size, and A LOT more squishy than I’d been before getting pregnant.



November 2005 kate and taylor playing in the rec room

Prior to this trip, I’d been stuck at home with an infant and very few friends at our duty station in Fort Polk, Louisiana, I was emotionally eating throughout the day and not exercising at all, aside from daily walks with the stroller when the weather (and temperature) permitted.  I was isolated, stuck in the middle of nowhere, had no childcare available to me, my marriage was strained, and I was so desperate to make things better SOMEHOW.

While mindlessly watching some show on cable tv, an informercial for The FIRM came on.  It caught my attention.  The FIRM offered a way to work out at home, provided a DVD workout series to follow, a monthly workout plan, a step apparatus and a series of very convincing ‘before and after’ testimonials from people just like ME.


This was the answer to my problems!  If I got bought the The FIRM intro kit and series, I could reshape my body, I could look like them–lean, tight, toned, beautiful!  THIS would make me happy! Hallelujah!


 I scrambled for my wallet and promptly ordered the kit that had been promoted.

Following The Firm workouts did get me active again, and helped–for a little while.  But nothing really worked until I was forced to get real with myself, to learn to strength train safely and effectively, to develop a healthier and more balanced relationship with and attitude towards food, to learn to own my thoughts and behavior and take responsibility for my choices.


I learned to be the pitcher rather than the batter.  

This process, because true change is process not a product, started in 2006 and continues today.


June 2006


March 2015

Some products on tv are pretty decent–such as The FIRM–are pretty safe and reliable, with a positive cost:benefit ratio (low on risk, higher on reward/outcome).  But none of them are a miracle cure.


Diet pills are an ‘EASY’ button for a little while–until they don’t work well any longer, or cause a whole host of physical (and emotional) ailments.



Some training DVDs and programs can create a ‘training response’ for a while, but are often too strenuous or too high impact for a person who is just starting out or those who might have (old) injuries or conditions.


And many of the Quick-Fix diets, challenges and programs (21-Day Fix, in particular) only work for as long as you use them (and keep buying them) or follow their rules–usually too regimented and strict to follow for much longer than the 21 or 30 days allotted for the program.


Recently, I’ve seen women giving testimonials about the how well the 21-Day Fix worked, saying they were really starting to see results–on their THIRD round.


Question for you:

If this ‘Fix’ really ‘fixes’ things, why does anyone need to do multiple rounds to get results???


“Sure, any female who’s allotted a point system or given a micromanaged selection of TV dinners will succeed, but only as long as she’s paying up and being spoon-fed. Once she starts thinking for herself in the kitchen, those same vices she wrestled with before become problematic again.”


All of these programs, potions and pills do one thing that ultimately sabotages our efforts at losing weight, losing body fat, gaining lean muscle, becoming more shapely, feeling more satisfied and confident in our abilities–they cultivate reliance on THAT program/potion/pill, rather than really educating and fostering the development of self-reliance, because where would the money be in that?!?!?!


The ONLY way to really change for good (and even this will continue to be a moving target as we age and change), is to LEARN what your body needs in terms of healthy nutrition and physical activity as well as finding the positive thought processes and self-talk that sustain you through periods of challenge.


If you’re kind of at a crossroads, or struggling a bit or feeling frustrated with a lack of progress or just kind of ‘stuck;’ if you’ve tried lots of diets, done lots of ‘challenges,’ and things don’t stay ‘fixed,’ consider these questions:

  • What will you be doing in 10 or 20 years from now?
  • Will you still be ‘fixing’ things with diets, pills, potions and/or challenges, relying on buying a product, program or advice from the representative of a big-business company–or even contemplating something more drastic, like surgery??
  • OR will you have internalized healthy and sustainable eating patterns and movement into your daily life in a way that supports and meets YOUR body’s and lifestyle needs??
  • Will you be grasping at straws or will you be thriving, trusting your own knowledge, judgment, intuition and working in partnership with your body instead of against it?

The FIRM wasn’t the answer for me.  Neither was Herbalife, or GNC diet pills, or the Zone Diet, or the Body for Life diet–or any other handful of extreme, desperate measures I’d taken between the ages of 20 and 30, when I’d sought to subdue my body, to force it to look and behave the way I desired it to.


None of these products or approaches was the answer I sought to look and feel better because none of them TAUGHT me anything.


None of them helped me better understand how nutrition affected, and could affect, my body.  None of them helped me gain the knowledge I needed to strength train and work out safely and effectively.  None of them helped me learn to think stronger, to overcome the inevitable hurdles and pitfalls in normal life that can so easily throw you off track (if you let them).  None of them taught me to believe in myself–in my own resilience and strength and abilities.


Real and lasting change, the kind you can maintain and adjust and adapt throughout the rest of your life, comes from:

  • cultivating greater self-awareness
  • learning how to make healthier food choices
  • learning how to strength train and exercise efficiently and effectively
  • learning how to adapt your habits to work harmoniously with your lifestyle
  • learning how to think stronger and developing resilience

These things take time to develop.

Gandhi pull ups

The gorgeous thing is, once you develop these key areas of thinking and understanding, you have them for good.

You have the tools you need to adapt and overcome, to tweak and evolve as you grow and change throughout the rest of your life.  You have the ability to live with less angst and more joy and peace where food, exercise, how your body looks and feels are concerned.


You can’t get that from a quick fix or a pre-programmed diet.

The fact that change takes time shouldn’t be off-putting.  The fact that change takes time means that it is an investment you make in yourself, and just like investing money, dividends or payoffs take TIME.

And aren’t you worth that investment?



If you’re ready to give up on the quick fix and learn to make changes that will both work for YOU and LAST, if you’re ready to trade in gimmicks and products for solid workout knowledge and plans, if you’re ready to invest yourself in YOU, then The Nourished Mind coaching program is for you.


**Opens to the public on January 26, but get on the wait list NOW to receive priority access and exclusive deals not available to the public**


Remember, I’m always here for you.

Keep it real!


Screw fear. FAITH yourself forward.

Warrior 1

I remember the final time I went on a diet or used any kind of weight loss/fat burning supplement–and why I stopped.


When I first started teaching and training, I was also in the process of rebuilding my own fitness after knee surgery and rehab over the previous 6 months.


Getting around on my bum knee, June 2011.


I thought I needed a boost to help my Tabata sprint performance and recovery (which, by the way, sprint Tabatas are pretty darn effective for creating fat loss!), so I started drinking an BCAA/energy drink which gave me a little extra ‘pep’ for those workouts and let me believe that my muscles were recovering faster.

Shortly after that, some of my clients started asking me what supplements I was using, because everyone wants the most direct path to their goals–it’s human nature!

At that moment, I realized I didn’t feel good about recommending the product I was using to any of my clients. I didn’t know what it would do to them and, moreover, I was really finding myself in the business of teaching people how to work WITH their bodies and create healthy habit change to get lasting results.

Me taking my Amino drink every day wasn’t in line with that goal or way of training. So I decided to stop.

I decided to work with the 37 year-old body I had, to trust the process, to do the hard work in the gym and in the kitchen.

I chose to proceed with faith rather than fear–because that’s what’s really at the root of taking those weight loss/fat burner-type products: Fear of not being able to accomplish a certain result on your own.

This was one of the best decisions I’ve made as a trainer and an athlete. Through doing the hard work, day after day, week after week, persistently and consistently–not through extreme measures–I have been able to achieve not just a body that’s strong and satisfying to live in, but more importantly I’ve learned to trust myself. I believe in my own ability to effect positive and lasting change in my own life.

It’s crazy empowering to know that your results are 100% due to YOUR OWN choices and efforts.

The thing is, you don’t know what you can accomplish before you try. It takes faith to move forward into the unknown, with no guarantees that things will turn out the way you want them to (although it’s been my experience that they usually end up better than you’d hoped!). The only way to know what you’re truly capable of accomplishing, inside and out, is by trying.

So drum up some faith. Push your doubts aside. Forego any crutches. Learn as you go. Make mistakes, fall down, learn from them, get back up, continue on.

Let go of the idea that you need a weight loss aid or fat burner or magic supplement to get the body and life you want.
Have faith in the process.
Have faith in yourself.
It’s crazy empowering.
You’ve got this.

And just remember…

“Everything you’ve ever wanted is on the other side of fear.” ~George Addair

Pills, Powders and Potions: Prescriptions for FAILURE.

I’m going to come completely clean about something:  I absolutely, unequivocally, fundamentally and vehemently LOATHE weight loss/diet products.  LOATHE.


I’ve sat on the fence for a while, keeping my thoughts to myself publicly, but it’s time for me to get real, to draw that line in the sand and just say what I really think and feel about weight loss/diet products such as Shakeology, Herbalife, ItWorks, Body by Vi, and a whole slew of other ‘get-skinny-quick-by-taking-this’ lines of products.


I might piss some people off for saying the things I’m about to say, but I can’t sit on my beliefs any longer.


I.  Freaking. Loathe. Them. All.


Over the past couple of years, I’ve witnessed local fitness instructors and personal trainers at my local Army post peddle their wares on the local social media sites as well as within the fitness center facilities themselves.


> I’ve seen them use their positions to influence how women feel about their bodies.


> I’ve seen these fitness professionals manipulate the need for community that so many Army spouses need when they are stationed overseas, thousands of miles away from their families.


> I’ve heard of outrageous recommendations by these same fitness pros, such as taking two Herbalife shakes a day (roughly 200 cals each) and only eating one small meal at dinner.  Oh yeah, I think there were some appetite suppressant products thrown in that mix, too.  These were recommendations made by a personal trainer to her client, who also became her Herbalife customer as well.


Wow.  That sounds healthy.  And sustainable, too.

> I’ve witnessed repeatedly, Shakeology 30-day challenges being offered, with one of the tag lines reading “We will also be replacing one meal a day with the healthiest meal of the day, Shakeology.”


Healthiest meal of the day my ass.

Other products being offered locally in local social media groups:  another 21-day Fix Challenge Group (“Want to lose up to 15 pounds in 21 days?”);  an It Works 90-day Challenge (“Become a Loyal Customer by signing up for a 90 day challenge and receive that 40% off for life!!! Get started today!!! #‎ItWorks); and more Herbalife products–there are over 100 you know…(“Need energy? Lose weight? Gain weight or muscles? Healthier skin and hair? A better heart or digestive system?”).


This is all such bullshit.  And I hate it all.

Here’s Why:

1.  As a fitness professional, if you are actively telling your clients and/or class patrons to take/use a weight loss supplement or product, you are effectively telling them that their training and nutrition efforts are not enough and they will not succeed without your product.


–>If you are a quality trainer, shouldn’t your coaching on fitness and nutrition be enough to  create a ‘training outcome?’  Shouldn’t your coaching be in the vein of cultivating better self-trust, self-reliance, and giving people the tools they need to succeed in the long-run, rather than undercutting their personal growth by pushing a ‘cheater’ supplement?


2.  Promoting the use of weight loss supplements/products is effectively telling people they cannot trust their bodies and cannot trust their own willpower or judgment.


–>If you’re really invested in helping people lose weight, change their body composition and feel healthier, then you’ll be helping them learn to think more carefully about their relationships with food, to regard their bodies as an amazing vehicle rather than an enemy to be battled with and conquered.  You’ll be teaching them to understand true hunger cues, and how to make healthier food choices when faced with cravings, etc, not run to a supplement to suppress these feelings.


3.  Promoting the use of weight loss supplements/products is promoting dependence on an artificial means of accomplishing a desired physical change and/or aesthetic outcome.


–>If you’re really interested in helping people affect true and lasting change, you’ll be giving them the tools they need to make healthier choices in the gym and the kitchen, so to speak.  You’ll be helping them learn what’s most appropriate and effective for THEIR unique body, disposition and lifestyle, not pushing a ‘fix-it’ product as a quick band-aid.


4.  These products only work for as long as a client/customer takes them.  I have yet to meet someone who plans on, or has committed to, taking a weight loss product for the rest of their lives.  


–>If you’re really interested in the welfare of your client/customer, you’ll be giving them the tools they need to get healthy and feel good for the long run, not just a supplement as a crutch.


Which leads me to….


5.  When the client/customer does inevitably stop using these weight loss supplements WHAT HAPPENS THEN???


Generally, disappointment and defeat unless they learned to eat effectively and realistically, to exercise in a way that is good for their body and harmonious with their lifestyle.  Generally, there is a rebound, as with any ‘diet’ or temporary nutrition fix, which is pretty much all that those supplements/products are–a TEMPORARY fix.


Sure, you’ll see ‘before’ and ‘after’ pictures posted of client ‘success,’  but where are the ‘happily EVER AFTER’ pictures–the ones that are taken 5 years after no longer using those products??


In stark contrast, I’ve seen plenty of those pictures from people who take the time to make incremental, sustainable changes to their exercise and nutrition habits, who took the time and invested themselves in cultivating greater self-awareness and self-trust….I’m one of them.


Here’s the thing:  I know this all, inside out, from personal experience.

I’ve been that desperate person, wanting a quick fix, wanting a change, feeling trapped inside an ‘uncooperative’ body.


Between the ages of 20 and 30, I tried GNC diet pills (gave me reflux), Herbalife (expensive, and worked until I couldn’t pay for it anymore), Hydroxycut (kind of worked, but made me really agitated and downright mean), the Zone diet and bars, the Body for Life diet and workouts–epic flops and wasted efforts.


So many attempts at quick-fix shortcuts.  And NONE of them worked.  Not One.

Here’s the other thing:  Change doesn’t work when it’s pressed from the outside-in;  change works when it’s developed from the inside-out.

As a Certified Personal Trainer and a Health Coach, it’s my job, my mission, to foster self-reliance in those I work with.


It’s my job to promote and help cultivate greater self-awareness and self-trust, to empower my clients with the information and behavioral tools they need to make lasting changes.


It’s my job to help them–to the very best of my ability–learn and grow into more of their human potential so that they are better equipped to navigate the waters of their life in a sustainable, successful and satisfying way.


Yes, this process is slower than 21, 30 or 90 days.

BUT this process, the one of building yourself from the inside out, of developing trust in your own capabilities, of learning to regard your body as a gift and your ally for life, this process will STICK.


Adopt the pace of nature_ her secret is


Because by engaging in this process, you’ll learn to live in a way that works for YOU.  There won’t be relapses or rebounds, no yo-yo’s, no excessive pendulum swing in habits and outcomes.


You’ll stay the course because you’ll CHOOSE the course–your course.


Weight loss products don’t do that.  Weight loss products don’t teach you to trust your body.   Weight loss products don’t teach you to trust the process.  Weight loss products don’t teach you to trust your own feelings and judgment.  And this is why weight loss products ultimately fail.


THIS is why I LOATHE weight loss products.


*I’m in the business of teaching people to learn to trust their bodies, not fight them.

*I prioritize helping people cultivate self-trust:  to learn how to work in partnership with their bodies, to feel and understand the physical signals of hunger and fullness.

*I help people learn to adopt healthier eating practices, to empower them with nutrition knowledge and effective eating strategies.

*I help people understand their personal history with food, to forgive themselves for their pasts and build healthier futures.


**And I balance helping my clients learn to make better food choices without stress while helping them find greater body acceptance and peace with their bodies, as they are right nowwhile working towards where they want to be.


If you’re sick of the diet-rebound cycle, if you’re tired of searching for that ‘perfect’ meal plan, if you’re ready to give up on the ‘miracle supplement,’ and you’re ready to make peace with your body and learn a new approach to eating that will stick *for good,* then The Nourished Mind lifestyle coaching program is for you.  
**Opens to the public on January 26, but get on the wait list NOW to receive priority access and exclusive deals not available to the public**


Procrastination is the thief of time.

The trouble is, you think you have time.

“The trouble is, you think you have time.”


I was just out in our little German town, running bank and grocery errands.  I headed out at 9:00 in the morning, and I think every senior citizen was out running their errands, too—it’s the second day of the month, so everyone is taking care of their financial business and hitting the stores, too of course.  Plus, it’s a gorgeously sunny and very warm summer day already, so taking care of business in the morning before it gets too hot just makes sense!

Seeing all these seniors out, and waiting in longer lines gave me the chance to make a few observations.  At the bank, an elderly couple had trouble sorting through their change, and much of it had ended up on the floor.  Neither of them was stable or strong enough to kneel down to pick it up, so one of the bank employees was assisting them.  Many other older people in the bank had some difficulty walking, moving stiffly and uncertainly.  Others had postural issues, like a dowager’s hump and what appeared to be scoliosis.

Then there were other seniors, out pushing their grand babies in strollers, marching along at a brisk pace, upright and strong.  Others who moved more easily, more joyfully, more certainly.

It kind of hit me over the head during the time I was taking this all in, that I turn 41 at the end of the month.  I swear the last 10 years passed in the blink of the eye.

Seeing all the seniors and elderly around me this morning was a reminder that I won’t always be this young, maybe this mobile, this strong and vital.  Seeing those around me who could not move with comfort or confidence also made me even more committed to maintaining my health and strength for as long as I am able.

This morning’s observations made me grateful, again, for my good health, my strength and vitality.

But it’s no accident or just good luck that I feel as good as I do at this point in life.  

In 2006, when my daughter was just 11 months old and I was just starting to ‘get back in shape,’  I went riding with a friend who owned barrel racers.  Having seen me ride a few times before, she thought I could handle her mare.  Unfortunately, the mare was cranky and disagreed, and she darted out of the safety of the sand ring, across the hardened red clay furrows of the Louisiana fields, at Mach 5 in true barrel racer style.  Not wanting to wanting to break my neck should she trip and fall, I ditched and landed on my right side, causing tons of soft tissue damage/trauma to my right hip, lumbar spine/both SI joints/pelvis as well as two broken ribs.


May 2006


My right hip the day after the fall.

After the initial recovery, I was faced with a choice:  work hard and do what it took to recover or be in pain or on pain meds for the foreseeable future.

I chose to learn what I needed to do to get better.  I chose to act, to do the hard work physical therapy required.  I chose to invest myself in healing and strengthening my body.  I didn’t know what the end result would be, and there were no guarantees of ‘success.’  I just committed myself to working hard each day, putting forth the effort one workout at a time, changing my eating habits slowly, and had faith in the process.

The result was a body that was transformed over time by consistent efforts with strength training, conscientious cardiovascular activity, and a changed approach to nutrition.

March 2015

Key words there:  OVER TIME.   This transformation took a few years.  The initial healing and rebuilding took right about a year to get back to ‘normal,’ where I was able to run and move pain-free, but the overall body composition and improved athletic capacity has been a work in progress since 2006.

I’ve hesitated to tell people how long my transformation and athletic development has taken because I’ve been scared that telling people that it takes time—LOTS of time—would be off-putting.  That it would dissuade people from getting started, because people like to see results FAST.

People want a guarantee that their efforts will yield a certain outcome in a certain period of time.

But here’s the deal:  there are no guarantees.   Sometimes, well all the time really, you just have to move forward in faith.  You just have to get started, and you just have to keep doing the work consistently over time.  

Yes, changing your body composition or regaining a certain level of fitness will take time.  But what else would you be doing with that time???  Wishing, and wondering, and feeling discouraged or stuck or hopeless even?

“Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it.  The time will pass anyway; we might just as well put that passing time to the best possible use.”


~ Earl Nightingale

This is a call to action.

Stop putting off your self-care until tomorrow.  Stop assuming you’ll always have another chance to get fit or improve your health.  Stop thinking you have all the time in the world to wait and postpone and avoid doing the hard work that getting fit and changing one’s lifestyle sometimes is.

Because you don’t.  

Procrastination is the thief of time.” 

~Edward Young

Our time is finite, and although I often say ‘there is only one finish line’ and ‘it’s never too late to start,’  the truth is we don’t know where that finish line is.  We don’t know how much time we have left for sure.  We can guess and hope and bargain, but in the end we just don’t know.

So stop wasting your time waiting, and get busy living.

  • If you don’t know what to do to get started, find someone with knowledge and experience to help you—a personal trainer, a health coach, a knowledgeable fitness professional.
  • If you’ve tried something before and it didn’t work, try again.
  • Try something different.
  • Find a new approach.
  • Have faith in the process.
  • Practice patience.
  • Be consistent.

Put your passing time to the best possible use.

There’s no guarantee how many tomorrows we might have, but we can commit ourselves to making the tomorrows we have the best they can be.

Seriously, get busy living.


I’m always here for you.