Blog

Who cares?

Yes that's right. I said it. Who cares? Why do we constantly care about what other people think?  I mean, it is human nature to want to be wanted, adored, and even envied sometimes (you little devil!) However, will it get us where we want to go? If we don't have the...

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How and what do I eat for fat loss?

Whew, what a big topic, huh? Whenever you set out on a new idea to trim down, lose fat, or get lean it always seems to start with "what do I eat?" And with good reason, after all...nutrition dictates 80-90% of your fat loss results. The answer is...eat whatever you...

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Fitloca365—Your portal to daily fitness

OhEmGee!  I am super duper excited! So you know how you get excited about starting a fitness or nutrition plan and you SWEAR this is going to be the last time you restart your fitness focus? But then, life is knocking at your door, the kids need this or that, your...

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No Bad Foods

There has been a flurry of diets over the last 50 years that exclude whole entire food groups.  This is intriguing and kinda sexy when you think about it.  I mean, by eliminating foods you can create RULES for yourself and maybe for the short term it makes dieting...

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Self Care is Sexy

I get it. That end of the month report is due. You only have 11pm to finish that school project for (oops, I mean with haha) your kid's homeroom class.  The dishes are still sitting there.  And it's been way too long since you have spent time with (aka had whoopie...

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The BEST way to get lean

Sooooo, ladies.....most of us are trying to get SMALLER, right?  I mean like, most of us are trying to lose body fat. This blog is for you. If you diet without resistance training you lose both muscle and fat. This is a well documented FACT.  Many women perk up and...

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Benefits of Keto

What do you think about all this "keto" talk?  It's definitely interesting how many people are benefiting from eating keto and say how amazing they feel!  Let's take a look at why. I tried keto for 30 days and felt really great, but gained weight. Sooooooo I was...

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What you can expect with IF

Are you toying around with the idea of Intermittent Fasting?  It seems the topic comes up every time someone brings up dieting or fatloss.  What do you think?  Are you intimidated by it?  Curious about it?  This blog may help. In the previous blog I broke down the...

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Is IF for you?

Intermittent Fasting is making a comeback! Oh who are we kidding?  It has been the talk for the last few years in the fatloss and muscle building world and now it is time to give it to you straight.  If you are on the fringe, this is for you! I used to say that the...

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The “Secret” Fatloss Formula

Don't you laugh every time you see a title like this? "Follow me on IG! Follow me on SnapChat! I'm the only online trainer who has the answer...keto! Cleanses! Juicing! Vegan! Low Carb! Paleo! Give up sugar! Gluten free!" Whew.... I am totally dizzy trying to stay on...

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No BS Way to ACTUALLY Get Results

I am all about straight-to-the-point. In fact, this dogma crap about sticking to one philosophy or instilling fear in clients that they HAVE to cut out this or that in order to get results...it's just totally bogus. We as trainers and coaches have done the masses a...

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Veg Mex Soup

I love a bowl of soup, and so many are made with many fattening ingredients.  I found this one just in the nick of time before I stopped at a restaurant to pick up something I wouldn't have any idea what is in it! Mexican flavors are so tasty and this soup hits the...

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Is carb cycling for you?

Have you been hearing more and more about carb cycling? I personally LOVE it, and think it has been the key to permanent fat loss for my clients. The super cool thing is that there are so many ways to carb cycle, and it is perfect for the super-sensitive female body...

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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...

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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...

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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...

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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. ...

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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...

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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...

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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....

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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!...

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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)...

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