Blog

To Keto or Not To Keto?

What are my thoughts on the ketogenic diet?  I have been asked this many, many times...it is, after all the "new" rage. You have seen the Facebook posts and supplemental ketones people are selling, right?  "Keto is a miracle" "I have lost 90lbs. on keto!" First of...

read more

WHY FITLOCA?

People who have known me for awhile have realized that I am drawn to betterment, fascinated by human motivation, and am still in awe by what makes people finally take action. I myself have been in need of encouragement at times, but I always go and find it…I cannot...

read more

WHAT HAS TO HAPPEN FIRST

People often say to me “Okay, I’m ready to make some changes…I’ll pay you to give me my plan” I really admire that gumption–I do. But a couple of things have to happen before you just jump in.  Look at where you are starting from…look at your body composition, muscle...

read more

DAY 1 NO SUGAR

Whew Day 1 Down…20 more to go! I have come to decide that this won’t be too bad after all.  Then again I have prepared myself.  I have read up on symptoms of sugar detox and they can range anywhere from flu like symptoms to mild headaches to difficulty concentrating. ...

read more

DAYS 2 AND 3

Officially days 2 and 3 without sugar. Hmmmm…headache, LOW energy, and fuzzy head.  I wasn’t really sure what to expect, except what I have read and so far it is right on.  It is hard to concentrate and although I don’t have the “flu-like symptoms” that some people...

read more

DAY 4 WITHOUT SUGAR

So this may be harder than I thought. I guess the bottom line is that habits are hard to break. But just when my mind is over the candy/chocolate/just one cookie thing my body starts to crave it. Shhhhhhh! Take a walk, drink some water, do a workout, sit outside, have...

read more

DAY 5

I feel AWESOME today! This will be worth it and I’ve got to stay on my toes to make it the full 21 days. A friend texted me “Just when I think I’ve got this sugar thing beat it creeps back into my head, we need like AA for sugar or something!” That’s about right....

read more

7 DAYS TO GO!

My 21 day Sugar Free Challenge is ending in 7 days. What I have learned is that I can do anything I set my mind to…that some of my eating habits come because of triggers which I have learned to side step and handle (win!)…and that I feel amazing without crap in my...

read more

TOTAL BODY TUESDAY!

They just keep comin’! Total body workouts are my favorite to start your day…they don’t take long, your workout is done for the day and your metabolism is soaring for the next 24-48 hours. Try this one next: (there are plenty that we can use dumbells for but these are...

read more

TOTAL BODY THURSDAY! (WHY NOT, RIGHT?)

I’ve got 8 minutes, so here is what I’m going to do with my morning: Jumping jacks x 30 sec Pushups x 60 sec (knees okay) Hip bridges x 60 sec Squats x 60 sec Total body extension x 60 sec Alternating reverse lunges x 60 sec Squats x 60 sec Pushups x 60 sec (knees...

read more

TRY THIS 8 MINUTE WORKOUT!

It has been shown that bodyweight intervals are more effective than cardio for fat loss, conditioning, and muscle preservation. Plus, what a time saver! Give this workout a shot and tell me what you think in the comments below… These exercises are named universally so...

read more

WEEKEND TOO STRONG?

Ugh! Right?! How many times have we stopped and started or felt panicked to look up a new diet? “there has got to be a miracle to whip my body into what I want”….how many times have you felt this way? Please don’t beat yourself up. We live in a rough neighborhood here...

read more

SUNDAY AM WORKOUT!

Sunday 8 Minute Workout! When you don’t have more than 10 minutes to get the fat-loss job done… Intervals are more effective than cardio; so what are you waiting for? 50 seconds work and 10 sec rest between each movement: High knees Cross body mountain climbers Wall...

read more

DAY 10

So I won’t bore you with details of how I feel elimating sugar from my diet on a daily basis…Day 21 is just 11 more days away! But let’s just say I made it through Easter :o) And there are handy apps out there if you are a techy person who has your phone in your hand...

read more

QUICK MORNING WORKOUT! WHEW!

All day fat burner:clap-jacks_labeled-copy Warm up, 2 rounds Seal jacks x 30 sec Heal kicks x 30 sec Then 3 rounds each of 50sec work/10sec rest between Walking pushups frog hops tricep dips flutter kicks high plank Nice! You’ll be a fat burning machine all day long!...

read more

SATURDAY GET UP AND GO!

Get your second hand or interval timer ready: Do 45 seconds of work and 15 seconds of rest per movement Mountain Climbers jumping Jacks Alternating Reverse Lunge pushups (knees or plank) jump squat 2_-bear-crawl-b-700 flutter kicks bear crawls low plank (on forearms)...

read more

Sign up for the “Get Fit” Newsletter

I will send you my

"Top 10 Fatloss Mistakes" report