Having a challenge to work through is a great way to stay motivated and committed. This challenge is a great add-on to your daily workouts, requires no equipment, and can be done at your own pace.

I will post a demonstration of each exercise every day on Instagram, so be sure to follow me there.

Now let’s work on strengthening the core!

One of my amazingly talented followers made this beautiful calendar for the Love Yourself Challenge. I am truly in awe of how lovely this calendar is! Enjoy this wonderful gift to keep track of your workouts. Click on the image to download the PDF version of the calendar.

One of the hardest things to do is love ourselves. I mean truly love ourselves. Love who we are, love our gifts and talents, and love how are body was designed. For the month of February, we are going to find something different each day to love about ourselves, while we take care of our bodies with a new set of workout challenges. Are you in? We start on Monday, January 31st!

I am also adding a nutrition guide for this challenge, so you can love yourself through healthy eating. Working out is great, BUT nutrition is the most important, and often overlooked aspect, of getting healthy. You have probably heard it said that you can’t outwork a bad diet, and that is pretty much true! This month I want you to focus on nourishing your body with healthy and nutrient dense foods while we work on building lean muscle mass. Will it be hard? Yes! Is it worth it? A hundred times yes! The nutrition guide is just a guide. It is to help you get started on your journey, but it is not a replacement for meeting with a registered dietician if you need help. I am a nutrition and weight loss coach, but I am NOT a registered dietician. That means I can help you create a healthier lifestyle, coach you with your nutrition, and teach you about better food options. However, I cannot create a meal plan for you or give you specific advice if you have dietary issues. That is outside of my scope of practice. I am happy to answer questions, give you ideas and suggestions, and I offer one on one nutrition coaching for a small fee.

In addition to focusing on nutrition and loving yourself, we have our daily workouts! For 30-50 minutes 5 days per week, plus an additional stretch day, we will work hard, build muscle, and show up for ourselves. All you have to do is push play! The workouts are free on my YouTube channel. All I ask is that you Subscribe to my channel, follow the workouts in the order they are presented, and give me a thumbs up if you complete the workout. I am also asking that you comment in the comment section what you are going to love about yourself that day. Of course that is optional, but I want to cheer you on and get to know you better!

I also have a calendar for you, so you know which workouts you are doing each day. Take rest days as you need them! The calendar also tells you what equipment you will need for that workout. I try to keep the equipment requirements minimal, so that everyone can do them, and I offer modifications where needed. You can do these workouts as a beginner or more advanced person. Start with light weights if you are new to strength training and go heavier of you have been with me for a while. I do my best to keep the exercises simple but challenging. I hope you love it!

So are you ready to join me? We start Monday, January 31st! Below are the nutrition guide, Reading labels guide, and calendar!

Love Yourself Calendar:

https://docs.google.com/document/d/1cFxs0_GJMjYJJi6pMR7iJDsX1aGnQNSFP77fs_OY88E/edit?usp=sharing

Nutrition guide:

https://docs.google.com/document/d/1hq3o085KVhndHWphJXn5MdvK45y1HrNjAz-EBhZkux0/edit?usp=sharing

Are you ready for another challenge to start the New Year off with?

This is a challenge to add to your daily workouts. You will be working out, right? If you need a program to follow, consider joining my 4 week New Year, New You Challenge starting January 3rd. It is a free follow along that will post daily to my YouTube channel.

Anyways, back to the butt challenge. For 30 days, you will add a set of bridge variations to supplement your daily workouts. It will be fun, and you will be strengthening your glutes! It will be 100 reps! You can do it! Are you in?!

The New Year is a perfect time to set new goals, challenge yourself in new ways, and create new healthy habits. It is a fresh start and a time to take action! Starting on January 3rd, I have a new challenge for you! I will be offering a new workout program called New Year, New You challenge. There will be 5 workouts per week with an optional 6th day of stretching. Each day a new workout will be released on my YouTube channel for free!. You will be offered strength training, cardio, core, and stretching workouts. These workouts are designed to be done at home, but you can easily do them in a gym as well. All you need is a selection of weights (whatever you have will work), a resistance band or two, an optional bench & optional stability ball. I will also provide a calendar that will allow you to see what workouts you have for the month of January. In addition to your daily workouts, I am also suggesting that you work on your mental health by finding three things each day you can be proud of yourself for, set a big goal for yourself to work towards, and work on your metal determination. We are working on getting fit from the side out!

We are going to work hard this month, crush goals, and create a healthy new habit of working out! We are going to do this together! I will be sweating right by your side, encouraging you along the way, and digging deep with you. We can do this together! All you need to do is show up!

If you are not already subscribed to my YouTube channel, head over and subscribe and click the notification bell so you know when a new workout uploads. https://www.youtube.com/channel/UCMlzBS-TMjXFh7ZdDoD3AHw

You can also follow me on Instagram where I will post daily reminders of the workout you have for that day.

Here is your calendar for the New Year, New You Challenge! I can’t wait to start this journey with you!

https://docs.google.com/document/d/14IsCBlBua42x_RxfbOSNhb03xZ9LUWy0dE44o-skxJA/edit?usp=sharing

If at any time you have questions or comments, please feel free to message me through Instagram or YouTube. I always respond to every message I get!

December is here and that means I have new challenges for you! It’s going to be a busy month!

First challenge is the Plank & Push-up challenge. Follow me each day on Instagram for the challenge calendar and daily challenges, plus join me for my daily workouts!

Starting December 6th I have a follow along, 5 day per week workout challenge. Each day on YouTube starting December 6th, a new workout will be posted for you to follow along with. This is a great way to get through the holidays staying strong and on track! Do you follow me on YouTube yet? You totally should!

I am happy to announce that I will be offering virtual training if you want one in one training with me. This will be focused to your specific needs and goals. Check out my page for services and fees!

Thank you for being a part of this amazing fitness community! I am so happy to be a part of your fitness journey! Let me know how I can help!

Winter time is upon us, and I have a new 4 week challenge for you! As my gift to you, I am offering a free workout program on my YouTube channel. You can join me 5 days per week for strength training, cardio, & core workouts! This program will last 4 weeks as a follow along program. In these 4 weeks, we will meltdown those beliefs that hold us back, melt down self doubt, melt down excuses, and melt down unwanted body fat. All you have to do is commit to this program and show up for yourself!

Here are the details:

1. You need access to YouTube to do the workouts with me starting on December 6th.

2. You will need a range of light, medium, and heavyish weights, a resistance band, a bench (optional), and a stability ball (optional).

3. The workouts are between 30-50 minutes, 5 days per week, for 4 weeks.

4. There are low impact options for every workout.

5. There is NO cost!

All I ask is that you follow the workouts in order as they are designed in a specific format. You can add additional rest days as needed or spread out the workouts as long as you follow along in order. It is designed to be 5 days per week, but make it work for you!

Because this is a follow along workout, I am not able to customize the workouts. I do offer alternative exercises for those with knee limitations with a quick demonstration, however I perform the workouts with the planned exercises.

I also offer private nutrition coaching or personalized workouts for a small fee if you are interested in that option. For $19.99 per month, you can get personalized nutrition coaching, workouts customized to your individual needs, access to a private Facebook group, and a few fun bonuses! Message me if you are interested.

One of the great passions in my life is teaching others the joy of fitness and health. I hope you will join me for this 4 week challenge!

Muscle growth can be a long and challenging process. It takes patience, determination, and commitment. It’s so worth it though! The journey is fun, exciting, and very rewarding.

When I first started weight training, I thought building muscle would be as easy as simply lifting my limited selection of weights a few times a week. I loved learning about what muscles I was working, feeling badass for being a “weight lifter”, and impatient to see definition. I was naive about the process though.

After a year of classes to become a personal trainer and working at a local gym, I discovered the only way to really see muscle growth was to progressively overload the muscles. That meant I needed to be pushing my muscles over time by increasing my weights or reps.

Now, I was 19 at the time and my determination was not really developed. I became inconsistent and stopped seeing results. It turns out that you have to be consistent to see results 😆.

Fast forward to my early 30’s and 3 kids later, and I was determined, committed, and ready to get back at it. I had been staying active the entire time but mostly through cardio, so I had a lot of muscle building to do. This time I was doing it at home without the luxury of a gym full of weights. I had a few weights to get started with, and I was excited! I once again started adding more reps to my sets or more sets to my rounds until I could invest in more weights. As I added more weights to my collection, I began increasing my weight when I could easily do more than 10 reps of an exercise. Sometimes it took a long time to bump up in weights. I also went through times when I just wanted to maintain where I was and stuck to 12-15 reps.

So how should you start when you want to build muscle? First, know that it is not a fast process. It takes time. I have been slowly building muscle for over 13 years with short breaks in there. Sometimes I have been more serious about it than other times. That’s ok! Just keep lifting! Second, if you are limited in weight options, increasing reps or sets is a great way to overload the muscles. The goal is to push your muscles to the point where you couldn’t do another rep even if you wanted to. Third, increase your weights (if you have that option) when you can easily do 8-10 reps of an exercise. If you get to 10 reps and feel like you could do 3-5 more reps, it’s time to go heavier!

You can also choose to focus on building strength and work in the 12-15 rep range. This is often my favorite range to work in. Sometimes I like the size my muscles are and just want to maintain my strength.

Now, be realistic! You might be at the same weight for a while. It’s not likely that you will increase your weights every week. Having good form is more important than trying to lift heavier than you should, so don’t be in a rush to increase your weights. That is when injuries happen!

So if you want to build muscle, progressively overloading your muscles is the key! It is also important to fuel your body properly. Muscles need protein to grow. It also helps to eat in a slight caloric surplus, but I have had results without eating in a surplus too.

Most of all, enjoy the journey!

Getting started on a fitness and health journey can seem overwhelming. Knowing how to start, what exercises to do, or how often to do them can feel intimidating. It can also feel scary to do it alone. That’s why I am offering a 6 week “Fall For Fitness” challenge.

Starting on October 4th, I will be running a 6 week challenge to get you started in your health & fitness journey. My goal is to help you fall in love with fitness! Each week you will have a new set of exercises to do, including weight training & cardio. You can choose from 4, 5, or 6 day per week exercise plans. You will also have cardio options to choose from. Nutrition will play an important role in your fitness journey, so I will offer nutrition coaching as well.

For 6 weeks, we will work out together, be accountable to each other, and reach new goals. If you are ready to get started on your fitness and health journey but need help, consider joining me!

Here are the details:

Cost: $40.00

What you get: 6 weeks of workout plans, nutrition coaching, and accountability.

Start date: October 4th

What you need: a small selection of weights or resistance bands, chair or bench, glute bands or resistance band, and a little space. Optional items can include a jump rope or rope-less jump rope & stability ball.

If you are interested, comment below!

Fitness is a journey for me, NOT a destination. When I became interested in fitness, I knew it would be a way of life for me and not a short term solution. I didn’t want short term results or temporary muscle gain; I wanted lasting results and a stronger body. That doesn’t happen by sporadically working out or occasionally eating healthy foods fuel your body.

I have heard many people complain over the years about how they have had great results only to lose them. The problem is that they saw exercise and healthy eating as a short term goal not a long term lifestyle. If you want lasting results, you have to keep showing up day after day. Consistency is key!

These two pictures were taken almost exactly 2 years apart. Honestly, there is not a huge difference. My arms are definitely stronger and more defined, my legs can squat heavier weights now, but overall it is not a huge difference. I actually weigh exactly the same and wear the same size clothing. I didn’t stop working out when I lifted a certain sized weight or hit a number on the scale. I stayed on the journey, maintaining what I had achieved and making a little more progress. There is no destination for me; it’s a lifestyle.

If you want to maintain your health and fitness, you have to keep working. You have to be committed to the journey and not feel like you reached a destination. The journey may change over time and you might set new goals, but you show up everyday! You stay focused on the journey and not the destination.