Category Archives: nutrition

Train like an Athlete: Part 5 Recovery

Hello!  Sumer is in full swing here with swimming and baseball.   I thought I would have more time to write once school was out but boy was I mistaken:)  I am back today to talk to  you about rest and recovery.  In my opinion this is probably the second most important piece of the puzzle.  Just behind mindset and our thoughts.

Recovery.  This is the down time your body needs to repair and heal itself.  This is the process where we become stronger.  If we are allowing and aiding our body in the recovery time we will be stronger, refreshed and focused for the next session.

Today I will be covering three major things we can focus on to expedite our recovery and bring us back to the gym and life stronger than ever!

The first is SLEEP.  Sleep is where the “magic” happens.  This is the time our body is healing and repairing our tissue/ cells.  I have found when we get a good 6-8 hours of restful sleep.  Our bodies perform much better an it helps with fat loss also!

The second would be our nutrition and supplements.  What we are fueling our bodies with makes all the difference.  A properly fueled body performs and recovers much more efficiently than a body that is being deprive.  This is where monitoring the cravings, hunger, energy, sleep and stress is helpful! YOU ARE AN ATHLETE! Quit the “dieter” mindset. It does not serve us!

The third is recovery activities.  Some of my favorite recovery activities are leisure walks, hot baths, massages, naps, playing with the kids, reading  a book, quiet time to just breath and anything else you enjoy doing.  There are a lot of options.  Pick things you enjoy, make you feel relaxed and good!

So to wrap it up get into the mindset that the recovery is just as important (if not more important IMO) than the actual training you are doing!  If I have 4 training sessions per week I am conscious to include at least 4 recovery session per week also.  Try it and give me some feed back!

Have a blessed day!

Train like an athlete: 5 tips to get you started Part 3

Hello  friend!  How are you doing?!?  I have been so dang busy my writing has taken a back seat the last 6 weeks.  I am excited to get back and start sharing with you.

I want to talk a bit about nutrition and diet today.

First you should know I have a long history of dieting, binge eating, and over training.   Training because I hated my body. Trying to punish it and force it to change. I did not have a healthy relationship/ mindset with food, my body, my training or the scale. This is something I have been working on for  two years.

When I quit restricting foods and over exercising and punishing my body I did gain weight. About 20 pounds to be exact. But I also gained back my health, my sanity, my strength and I am healing the relationship I have with food and myself. I have been able to keep my sleep, stress, hunger, energy and cravings in a healthy balance so I decided I was ready for the scale and a Bod Pod test. I felt I could see them for the metrics that they are and not tie the information to my self worth and value. Or compare myself to others.


I have done a good job with my results. I have not attached them to my self worth. I do not feel guilty about them. They are just information and somewhere for me to start. A number for me to compare to my self as a way to evaluate what I am currently doing and the results it will produce. I plan to reevaluate in 12 weeks and adjust from there.

The last two years I have been cultivating the mindset of an athlete. Loving and appreciating my body for all it can do for me.  Not letting a scale or media dictate how I am supposed to look or feel. I have been fueling my body with mostly whole, healthy foods to support my sleep and my performance in life and the gym. I haven’t really paid much attention to the scale. Just eating and training in a way that makes me feel strong, helps my sleep, helps my digestion, helps me perform better and helps keep my hunger, energy and cravings balanced. I feel like I am in a really good place with my mindset and self awareness.  So I am ready to share with you what has helped me on this journey to healing and health.

Keeping my sleep, stress, hunger, energy and cravings (S2HEC)in balance and the mindset of an athlete will always be my number one priority. I will monitor and be aware of the feed back my body is telling me. I am not a die hard track your food intake but for the last 6 weeks I have started tracing my intake. More out of curiosity and not hitting a rigid caloric number. Just to be more consciously aware of what I was really put in my mouth and to see if I can track cycles in my eating and training. It is early but so far it has been interesting!

One interesting discovery is that I recover and my energy is way better on wet carbs like sweet potatoes, bananas, white potatoes, rice, oatmeal and fruit than it is with dry carbs like cereal, breads and pasta ( though these seem better if I eat them right after a training session). Another is that I can keep my sleep, stress, hunger, energy and cravings balanced a lot better if I have a combination of protein, carbs and fat in my meals. ( Carbs would have been taboo two years ago).

It has been very helpful to look at this as a science experiment. Does this make me feel better or worse? Does it help keep my hunger energy and cravings in a nice balance? Does it help me recover from my training sessions and help me sleep? Is the food I eat stressing me out physical or mentally?  Ask yourself some of those questions and be open and honest with yourself. As much as I “thought carbs were bad for me” my body had other ideas!

To recap my top priority is to eat foods that help me sleep better, decrease my stress and  hunger, keep my energy steady and consistent and craving in check.   When I do keep my S2HEC (sleep, stress, hunger, energy and cravings) balanced  I naturally eat less and feel satisfied.  I am not stressing about food.  My hunger, energy and craving are balanced and I feel amazing.  I am also loosing body fat!  I feel leaner and my closes are fitting better!  But this has taken me years to figure out and I am still on this journey.

Here is me catching some baby waves in Cabo, Mexico a couple weeks ago. It was an amazing experience and physically demanding!   I would never have tried this 2 years ago.  1.  I never would have had the strength because I was cutting calories and carbs and felt weak and tired all the time. 2.  I never would I let a picture of me be taken in a swim suite!  Talk about growth and changes:) I feel very blessed and grateful for the journey.


P.S.  I am in the process of creating a step by step system to help others.  365 Strong: Life is my competition is a cumulation of everything I have been learning the last two years put into a precise usable system that will help you become stronger mentally, physically, and lose body fat for life. Continue to watch this space for more information!


Thank God it’s Monday!

I feel so incredibly blessed that I am alive,  that I am healthy enough to train today and have an abundance of food to choose from to eat.  That may sound silly to some of you but not to long ago I was very ungrateful for all I have, angry at myself and filled with shame about what I chose to eat,  how I performed in the gym, the kind of coach I was, the business person I was, the parent I was being to my three son’s,  the way my body looked and many more!  It was eating me form the inside out and affecting my health, my finances and my relationships.

What has changed you ask?  Lots!  My mindset, my movement and my nutrition.  But NOT over night. Your external world is a mirror reflection of your internal environment.  I have been working on resting my internal environment for the last 14 months.  I am still a work in progress but I am super excited to share with you what has helped me work on that internal environment.  I want to share everything that  has helped me enjoy my training again, move better, get stronger and leaner and the strategies I use that helped me with my relationship with food. Today though I want to share a bit about mindset.  I think it all stems from mindset.

What creates our internal environment? Quiet a few things.  Our family, how we were raised, where we were raised, what we read, watch  and listen to from childhood to current day.   But first a more important question is WHAT IS OUR INTERNAL ENVIRONMENT?  WHAT IS OUR INTERNAL SELF TALK?  WHAT DOES THE VOICE IN OUR HEAD TELL US CONSTANTLY THROUGH OUT THE DAY?  First, we need to be aware of what that is and a great way to start awareness is with journaling.  It isn’t a gratitude journal but a dictate journal.  We are going to writing down all the  internal dialog.  All of our self chatter that goes on in our head.  Then we are going to go back and read and become aware of what those stories are.

Try it and let me know if you have questions!


The next post will be about what creates or internal environment.  Stay tuned and become aware!