Fit in Real Life

Let's talk about weight, and that darn number on the scale. Perhaps you have a love/ hate relationship with it. Maybe it keeps you accountable to your fitness and nutrition, and you don't attach emotion to it. Maybe you never weigh yourself (or never weigh yourself when you're 'off track'). Maybe you weigh yourself 10 times a day. Maybe that number in the morning impacts your entire day. The scale...

I often write about fitness, and nutrition. But living a full, vibrant life is more than exercise and macronutrients. It starts in the mind. Some days are easy. You're on fire. Focused. Productive. Energetic and happy. And some days, are, well, not. You probably already know what I mean when I say 'feeling blah' or 'in a funk'. If you're unfamiliar with 'blah', then lucky you. Here's how I describ...

Your thoughts impact your beliefs, which impact your actions, which impact your results. What do you tell yourself?  I'm coming at you in this quick podcast with a reminder to check in with your self talk!

Eat less, move more. That's the typical theme behind most diets and weight loss programs. Count our calories, limit them, burn more at the gym and we'll lose weight, right? In this podcast I go over WHY fats are so important to our health and why they can help us shed fat. Cheers to bacon and avocados :)

Strengthening your willpower is just part of the equation; the other part of the equation is to set up your environment so that you don't always have to rely on willpower, and reduce the amount of times you draw from your willpower. In this podcast, I'll share six ways to reach your goal without relying on willpower alone.

Do you wish you had more willpower? Ever say to yourself "I'm so weak" or "why can't I have more discipline"? In this podcast I dive into willpower: what it is, and how the heck to get more of it.

Thank you so much for being here! Really really appreciate it :) One of the most common struggles my clients have is SUGAR cravings! And I can definitely relate! Join me in this podcast as I dive into WHY we crave sugar, and more importantly what you can do about it!  

I'm back! It's been a while... a long while and I'm back at it. Not perfectly, but I'll do my best because it's my PASSION to help you make ignite positive changes so you are free to take on life's adventures and today's episode is all about just that! Thank you for your patience, and your encouragement to get back out there and start my podcasting.  I get a lot of questions about my own personal...

The turning of a new calendar year, and the disruption of routine over the holidays make it a perfect time to pause, reflect, and to create intentions for the year ahead. Each year, we block off two full days to review our business and to plan the year to come (this years planning day was the day I created this 1-dish chicken dinner recipe).  I also think its a very useful, and fun exercise to do...

My goal is to help you improve your health so you can pursue your life's adventures. And in 2017, I'm going to do something new. Each month this year, I will present one habit to work on and give you the tools and resources to be successful. Let's get started. Does this sound familiar? "I do really, really good for a while, maybe a few weeks, or months, but then I slip. I sabotage myself, and I ma...

Christmas decorations are making their debut, and the smell of fresh baked gingerbread cookies is in the air. Sticking to a healthy eating plan and regular exercise routine can be a battle any day of the year. During the holidays, however, festive feasts, willpower-impairing spirits, and tempting chocolate truffles team up to challenge even the most resolute health nut. Unfortunately, the fear of...

My guest today is Kalene Smith, co-owner of Go Time Training, a fitness studio in Witchita, Kansas. I know Kalene through a business coaching program, and when we met, and learned more about her, I knew that you would want to hear from her as well. During the interview, though, I quickly learned how much her story mirrors my own. And honestly, it's so refreshing to connect with other health and fi...

Have you ever been told that "food is just fuel"?  If that was true, why is food such a huge part of our culture? We celebrate with food. We connect with food. We LOVE good food. And that's part of being human. I'm excited to invite chef Bonnie Friesen to the Fit and Vibrant You Podcast to talk about how we can shift from seeing food as simply macronutrients and nutrition, and something that gives...

The night is darkest just before dawn. And for Ashley Wiles, that is certainly true. Ashley has a powerful story of how running helped her through some pretty dark times of her life, and ultimately saved her life.  From her difficult experience, she founded Sole Girls,  an empowerment program for girls ages 8–12 to teach girls about self–esteem, confidence, bullying, being a positive peer, goal se...

Do you feel judged by others, especially other women?  Or, do you find yourself comparing yourself to those around you, and perhaps trying to pick apart and being others down?  Do you feel like you have no boundaries and are give most of your time and energy to others: career, family, friends, parents, with little time to 'fill your own bucket?'.  If so, this podcast is recorded just for you.   Up...

How many times have you been told that breakfast is the most important meal of the day, or that you need to eat small meals often throughout the day to 'fire up you metabolism'.   What if it's simply not true? I'm thrilled to bring Sharon Fast, Registered Dietitian (back onto the Fit and Vibrant You Podcast for the third time) to talk all about Intermittent Fasting. We cover:     What it is     Wh...

Do you recall times in your life, or maybe you're like this right now, when you just feel really good?  You're inspired, you have energy, and you're simply happy. And then there's other times when things aren't so hot.  Everything seems to be a bit of a struggle. Wouldn't it be nice to know why, and better yet, what you can do about it? In this podcast I chat with Michelle Richardson, business and...

I have to. I can't. I shouldn't.  If I don't do it, no one else will. Rules, expectations.  Usually self-inflicted can rob us of our happiness and the ability to take care of ourselves.  Instead of spending time doing the things we want to do, we fill up our schedule with the 'have to's', the obligations.  And the outcome is often resentment, failed relationships and letting ourselves go. My guest...

Do you want to get the most out of your time at the gym?  Silly question.  Of course you do! In this podcast I go over 4 steps to optimize your workout.  And, to make it super simple, I've put together a handout for you.  Click the big green button to download the "Optimize your Workout" Worksheet.

Are you stressed? Do you feel burnt out? Overwhelmed? Me too. Life is good. Really good. But sometimes things can still get a bit too much. To many 'to do's'. Too much work (even though you may love it). Not enough play. Not enough down time. In this podcast I share a few questions to ask yourself if you're feeling this way, how to check in with yourself, and a few simple actionable items to imple...

In this podcast I bring on Sue Iverson to talk about her transformation from being a 'chubby' kid, to a battle to lose those last 5 pounds as an adult, and her journey to find real health.  

I recently received this question: "I find it challenging to stick to a healthy eating routine while I'm at work. I have long days; sometimes they start at 7am and end at 9pm. To make things worse- most of our meetings are over meals. The meals are usually catered, and the food is pretty unhealthy. Sometimes I skip the meals, but then go too long without eating and get overly hungry. I find it rea...

If you search for '30 Day Challenge' on the Internet, you'll quickly realize the popularity of 30-Day Challenges.  There's a plethora of options, from ab challenges, to squat challenges to arm and weight loss challenges. They all go something like this: Day one 5 reps of exercise X, Y and Z.  On day 2, you do 6 reps of each exercise.  On Day 3 you do 7 reps and so on and so on, until by day 30, yo...

Quite often I bring on experts onto the show, but equally important is to hear the stories of real, everyday people (not saying that experts aren't real) to get an insiders look as to what other people are doing.   My guest today is Lisa Parr.  When Lisa was in high school, she was very athletic, and active.  But in her 20s, she started smoking and stopped being active- it simply didn't cross her...

We often talk about goals in terms of outcomes.   For example, we have weight loss goals, or we want to improve our health, or our fitness level.  But what about how we want to feel?  And how we want to live our life?  In this episode, I talk to Ann Green all about creating simple rituals so that you can truly live the life you want to live.  We talk about: Exactly what at ritual is, and how to cr...