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Discover what your health is really costing you

Your body performs more than 400 billion chemical reactions every second and, as our bodies run on fuel, the foods you choose to eat determine what chemical reactions your body can and cannot do. If you do not feed your body the right nutrients, it cannot perform the way it should. This makes your nutrition the single largest determining factor when it comes to your overall health. But it can also play the greatest role when it comes to your weight, even more so than exercise. You can’t out-train a bad diet.

Losing even a small amount of weight can have long lasting effects on your overall health. Say you lost ten pounds right now. Health benefits you’ll see from just that amount include:

  • Decreasing your risk of diabetes by 60 percent
  • Decreasing your risk of osteoarthritis by 50 percent
  • Reducing your cholesterol score by 10 points
  • Reducing the pressure on your knees by 30 to 80 pounds

Beyond your personal health, your wallet could see a boost from taking pounds off.  Believe it or not, it’s costing you a lot of money to maintain those extra ten pounds, and that’s not to mention the medical risks that come with lost productivity. Just by losing that amount of weight:

  • You’ll save $583 per month
  • You’ll save $6996 per year
  • You’ll save approximately $258,000 over 40 years
  • Invest that $583 at 6% over 40 years and that comes out to $1,082,675

So, where do you begin this journey? As mentioned, the right nutrition habits means everything if you want to drop pounds and feel better. Try starting with these seven fundamental points.

  1. Eat protein at every meal. This essential component of your diet helps rebuild and repair tissue. It also controls metabolism, regulates hormones, defends against illness and is a critical component to any effective detox program. Consume a minimum of .5 grams per pound of body weight daily.
  2. Drink water. Drink half of your body weight in ounces daily. Your muscles are 75 percent water and your brain is mor than 80 percent. “Brain Fog” is often a result of dehydration. The immune system will be depressed when it lacks water, making it more likely to catch a cold or the flu when weakened by dehydration.
  • Consume fiber. Fiber is another critical component of detoxification that helps the body effectively burn fat. Fiber increases fat loss by 50 percent and improves insulin sensitivity. For every gram of fiber consumed you will lose 2.2 points on your LDL cholesterol.
  1. Consume real carbs. Eat nutrient rich foods like fruits, vegetables, rice beans quinoa and edamame. Avoid sugary foods like cereals, chips, crackers, pastas, yogurt other than Greek and, of course, candy.
  2. Avoid hidden sugars. Foods that contain hidden sugars are dairy products, sugar alcohols, “sugar free” sweeteners, and products containing high fructose corn syrup. Limit you fruit intake to three servings daily to not overdo sugar.
  3. Really read labels. Labels should have no more than five ingredients.Avoid food dyes, preservatives, and anything hydrogenated or containing soy protein isolate. Read the labels on your supplements too.
  4. Drink more water! Weight loss is one of the most attractive side benefits to drinking sufficient water. When fat cells are well hydrated, they utilize body fat for fuel. Cartilage and joint space has fluid that needs to be maintained for lubrication and shock absorption. Think about how easily a dry rubber band snaps — this is your muscles without water!

Our lives and our health are a sum total of the choices we make daily, so make good decisions. Your health goes hand in hand with mental alertness, stamina, enthusiasm, and appearance. Master these basics first and they’ll set you on the path to achieving your ideal weight.

If you need accountability or someone to help you see where you really need to be starting from email me at and let’s set up a time to talk!

Slip ups happen

It never fails…

Maybe you can relate to this…

You get to that spot where enough is enough! And you make a plan and you get started on your plan for a week or two or maybe even three and then whammo it happens.


Life shows up and totally throws you a curve ball and derails your efforts 😪(sigh)

Have you ever experienced that… that’s me this week.

I’ve been watching my clients move better and get leaner week by week through this whole Covid 19 shut down or pause thing and I’ve just been holding steady…

Well honestly I randomly jumped a little bit, enough to where my jeans feel more snug then I like… everything else is fine… but my jeans don’t lie – that’s my scale.

So as you may have read here in another post I gave up alcohol for the month of June, in an effort to Be Better and I got more intentional with my workouts…

And then Monday showed up and out of nowhere I became one of the very few humans to experience human flight 🤦‍♀️

I was walking the dogs and then the next thing I knew I was airborne long enough that I could be present and aware to the fact that I was fully extended in the air – Arms out straight in front, legs out straight behind…

What’s that quote – ‘it’s not the fall, it’s when you hit the ground that hurts”?

Yeah….. I crash landed like an airplane that hit its left wing on the ground first… only the left wing was the left side of my thigh, IT band, hip and it hit a solid stump sticking out of the ground!

And then I skidded on my belly forever – well probably only seconds but it felt like minutes and I was dirt covered from my neck to knees.

It’s a shame my only witnesses were my dogs… It was a SPECTACULAR fall 💥 I should be able to share – I thought about taking a picture but I couldn’t move… and I was busy doing that inventory thing, can you move your legs, your arms, head, neck, ok now, can you get up… you know the drill!

Any ways my point is that as soon as you get on track something always shows up to knock you back down… that’s just life.

I rested Monday and Tuesday because it hurt, a lot, as much as post acl surgery hurt for sure.

But I’ve been loving on it and I’m 90% sure it’s just deep tissue damage so today I got back to the workouts – smartly & safely! – always. Safe is a Core Value of mine ❗️

I didn’t use it as an excuse to eat bad or neglect my water – in fact I know only too well how import water & nutrition are for fast & successful recoveries so I was more intentional.

And today I did an upper body circuit while stretching my lower body through the ranges it would tolerate.

The point of me sharing this story is that you’re always going to fall off track – it’s just fact !

✅The key is too just get back on track as quickly as possible and the trick to that is to not beat yourself up, or focus on the fact that your off – just do what you have to do to get back on track and move right past & through the moment.

Have a safe & great day!


10 wins that came out of the corona virus

Ten wins that have come out of the coronavirus

1. I finally get to do ‘workout with your dog & kids’ sessions. They may be Virtual but I love them.

2. All those hours I’ve spent complaining about getting to the barn at 9pm I’m now grateful for.

3. My circle of people family, friends, barn friends and clients (friends/family) are THE best. These are character revealing times and you all rock!

4. I FINALLY get to catch up on sleep. I’ve been running on E since November of 2018 and now I can make 7/8hours of sleep a priority.

5. While the current situation is complex and hard to understand, I am grateful that we value life more than money.

6. That the folks in my circle ARE using this as an opportunity to make health a priority! That just fills my soul. ❤

7. This one is a tough one… but I’m grateful I closed my studio literally a year ago and while this is hard… it’s nowhere near as hard as closing that was.

8. I have a chance to catch up on laundry. I have no idea how two adults (no kids) can dirty so many clothes 🤔 between the barn, tick season, and his work, its mindblowing!

9. For the people that are out there still going to work to meet the supply needs of the American people, hospitals & hospital workers and SEEING the many creative business ideas that people are using to help support one another and communities.

10. For our Health Care Workers and everyone out their helping & testing friends and family of friends and family.

What were your wins from the week?

Keep it positive, I know you’ve got them! No negatives!


My Goose… doing what she does best 😍

Animals brains don’t work like ours do. They can’t imagine.

They can’t imagine what MIGHT happen over the next few minutes, hours or months.

They just live in the moment and take each moment as it comes and adapt to the situation.

Yesterday was sunny, Victory made the best of it..

And honestly I took a moment and laid outside on the ground in the yard in the sunshine as well, just soaked it all in.

Worry is your brain IMAGINING the worst outcome.

The more you imagine the worst, the more likely those imagined outcomes will happen.

Worry literally weakens your immune system and may even make you sick if you get sucked into it far enough.

Today if you start to find yourself imagining the worst, switch it, and start to imagine a positive story around how it’s all going to work out.

Make it a great day!

JM 😘

Empowering You To Be Your Best Self Through Better Eating, Moving & Thinking!