Finding YOU!

  Hey boo!! Sometimes you gotta just do you! You're a busy mom and wife. You have a full time 9-5! When do you have time to do you? I know right! It's down right impossible to fine "ME" time. I mean dang, I can't even pee without someone calling for mama or Mrs. Teston. Yes, my students have literally stalked me to the teacher restroom before and knocked on the door just to ask me a question. (3rd grade) Do the kids get to watch their favorite cartoons or play their video games? Does the hubby have time to sit in his chair and scroll FB or research his next home improvement project? Then, you should have some YOU time. Do SOMETHING to BUILD yourself physically! Take a 30 minute walk, do a home-workout, go to the gym after work BEFORE you get home, do an online yoga class, join in a ZUMBA session. Whatever fits your fancy! Just do something physical and get those endorphins going! While your running kids to and from extracurriculars listen to YOUR music or a podcast. Turn off the radio and read a book. Listen, I've ran kids to and from for years, rarely does practice ever end when coach said it will. Heck, I was a coach and I set a time for "pick up" just to ensure parents would be there to pick up their kids when practice was really over. Sorry, I was that coach... But hey, look at the bright side, this time can now be you time! When the walls start closing in, GET OUT!! Go play in the dirt or flower beds, grow a garden, or pull some weeds. In the south, we like to go ride dirt roads and shoot the breeze. Go for a walk around your neighborhood. Or maybe even take the kids fishing. Just get some fresh air. Drop everything and JUST GO! You were made to do awesome and amazing things! Know that, believe that, and live that! Consider the fact that you are one choice away from a completely different life! That’s because good choices (and bad choices) tend to be like dominos! No body is waiting around to do it for you. Empower yourself make positive choices for your mind, body, and soul.

Career Juggler to CEO

Not My Circus, Not My Monkeys… OH WAIT!! Yes They Are and Yes It Is! You wake up, hit the floor running, and don't stop until the day is done. Face it, you are the ringleader of your circus and you better be one tough mother! My circus includes an ADHD lion, a new driving clown, and one heck of a trapeze artist! IMoms have to schedule the daily shows, manage the sideshow acts, main events, and keep a strong routines. Ladies, we are professional jugglers and if we show up without our A-Game on, everything comes crashing down. Mom-ing is hard! We have hectic schedules! We have to run carpools, remember snacks for game day, plan meals, find time to love on the hubby, and we still need to make a minute for ourselves too and that's not even the tip of the iceberg. I get it! I'm the mom of a squad! So, how do we climb the mom life ladder from circus juggler-hanging on by the skin of our teeth, to running the show like a CEO? We get our lives straight and get organized! A few years ago, one of my dearest friends gave me a planner for my birthday. GAME CHANGER!! I started by just jotting whatever was coming up down. Dentist appointments, haircuts, bill due dates, fieldtrips, birthdays, meetings at work, etc. So that went pretty good... But with so many acts to keep straight in my circus I decided to start color coding. Dark Blue represents events and meetings at school, Green = kid events, Light Blue = Holidays/In-Service Days; Red = Birthdays/Anniversaries; Purple = my more personal events like workouts and date night with my Love. Then, I started using the daily breakdowns to keep up with meal planning. This helps me create a grocery list every week. It's so simple and it makes sure I never drop a ball. By doing it this way, I have time to check the pantry and fridge at home before I go shopping to make sure I don't purchase something I already have too. Let the process grow in whatever direction it takes you. Just get organized!! When we live like a career juggler it's not a matter of "if" we drop the ball, but rather, "when" we drop the ball. When we start living like a CEO you run the show instead of the other way around. You have time to breathe, find balance, and take that bubble bath! Wanna upgrade? Hit me up and let's get your life straight.

On Your Mark! Get Set! WAIT!! WHERE'S THE STARTING LINE!?!?!

     Hey Boo! I see over there with all your BIG fitness dreams and goals! Trying to figure out how, where, & what to do, go, and get. It's HARD! You have GOALS!!! You KNOW where you want to be and you're ready to go full speed!! Yeah you are! But dang if you can't figure out where to start and the path YOU need to be on! It SUCKS! I been there, that was me 100 times over. I knew what I wanted, I was ready to GO! But, I couldn't find the starting point and eventually the desire faded because it was just too dang hard. Ten pounds later, desperate to try again... Yep... It sucks! 

     Yeah, there's a lot to consider and figure out. It's not an easy process! It takes CHANGE. Humans follow patterns. Our patterns predict where we go and what we accomplish or don't accomplish. In order to change where we are, we have to break patterns CONSISTENTLY. Watching what you eat once a week is not consistence. Well, I guess it is consistent in a way but it won't work. Eating healthy for 1 month WILL NOT get you where you want to be. I'm sure you're current desire to change didn't come from one month of negative choices...
     Breaking patterns involves constant tweaks and solid dedication. You have to want it. I mean, like get your head right and make up your mind that nothing is going to stop you. You are a freaking MAC TRUCK without breaks! You are going to accomplish EXACTLY what you set out to do. You're either ready or not. There is NO half way with this. It's time to GET A PLAN AND GET TO IT! Get over the idea of "I want to loose weight here" or "I want to tone up here." This is a WHOLE body deal, my dear.
     Abs are build in the kitchen. We've all heard it and it's true. Most of our health habits are built in the kitchen too. We just eat. We eat what taste good. We eat as much as we want. We grab just a handful of chips; every freakin' time we walk into the kitchen and at the end of the day we feel like crap because that's the majority of what we've eaten all day! Girlfriend, you are what you eat. DON'T BE FAST, CHEAP, OR EASY! Yes, I've said it before and if you hang around you'll hear it again. Break your nutritional patterns!
     The definition of insanity is doing the same thing over and over, and expecting different results. The most powerful patterns to break are in your mind. We've all had those people in our lives that belittle us, mistreat us, abuse us, play with our insecurities and emotions. Sugar, I've been called a lot of things in my life, some nice, some not, some deserved, and some not. But at the end of the day, none of that matters because I define who I am. It took me a lot of hurt and a long time to get there but once I realized what I brought to the table, I wasn't afraid to eat alone. Get a backbone, stand up, and define who you are!
     I know where the starting line is. Let me show you not only how to find it but how finish strong as well.

From Side Line to Game Changer

Hey darlin’ girl! Have you ever just felt defeated? Like no matter how hard you try, you’re just not getting anywhere? When we think about it, that feeling probably come from us trying to please others by their standards and on their terms.

Well sweetheart, I say it’s time we buck on the system. Stop focusing on the negatives that tell you you’ll never be enough. The day you were born you were already MORE than enough! You were made for more and it’s time to become a rule breaker and a game changer. So let’s do this!

Life is like a game. Those who play it well win. And, those who sit back miss all the fun. There are bonus challenges in life if you choose to except them and then there’s the basic version. But, who really wants to be basic?

Baby girl, everyday we get to choose what kind of life we live. You can choose happy, positive and chase down your dreams, or you can choose to sit back and do nothing. Either way, you are making a choice.

You can choose to make the same old nutrition choices that have gotten you where you are, or you can set some goals and choose to not be controlled by food. You can go home after work and crash or you can get your butt to the gym. You can spend hours looking at your phone or you can spend hours looking at your kids and family, making memories instead of reading everyone else’s! Let’s live MEANINGFULLY!

Each person has untapped potential. Until we start living and focusing on what truly makes us happy and gives us purpose, we are going to struggle. I mean seriously, how many people have you ever heard get off FB after 3 hours and say, “Well that was just awesome! I really needed that!” ??? NONE! Why? Because IT DOESN’T MATTER!! I want to challenge each of you this week to live a life of purpose and intent! Let’s start changing the game today!

#iamagamechanger

1. Change your patterns! Small changes equal HUGE gains! Have you ever went all in on a really cool radical diet that promised you the moon and the stars and by lunch it was over? Yeah, me too. Now, I feel like a failure and I’m depressed so I’m going to eat whatever the vending machine has to offer… Yep, 3 Snickers should do it… Or how about this one: “I’m going to go to the gym everyday for a week!” By Day 2 you’re done because yesterday sucked and you didn’t know what you were doing because you didn’t have a plan and it felt like a total waste of time! I’ve been there & done that! #thestruggleisreallyreal
• Why did it fail? It was to much too fast. Think small, do-able changes.
• Game Changer: Instead of coffee creamer try sugar cookie protein powder. That simple.

• Why did it fail? The diet food, tasted like crap. If you don’t enjoy what you’re doing you’re not going to continue to do it. That’s just a fact of life. I am NOT going to spend everyday gagging my lunch down!
• Game Changer: Find healthy FAVORITES and balance your Macros!!

• Why did it fail? You killed your workout on Day 1 and were so terribly sore for the next 3 days you couldn’t move and Lord knows you never want to do that to yourself again!
• Game Changer: Pace yourself. You are going to be sore. Be prepared. Save Leg Day for the weekend so you can relax instead of run around the office! Drink water to prepare for it too.

    You’re tired of “quick fixes” that don’t work and diets that restrict you to the point it’s depressing! I GET IT!! I’VE BEEN THERE!! What if I told you there was a way and it consist of tiny completely do-able changes. Lifestyle changes. Generational changes. Babe, you’re in the driver’s seat! You are setting the stage for your babies! Let me help you disrupt your lifestyle and break some patterns! If you’re ready let’s do this.

Team Mom To The Rescue: 10 Optimal Game Day Snacks

Sports season is in full swing & now it's your turn to be Team Mom and bring the snacks. I know what it's like and I need you to fight the urge to run into the store and buy whatever is quick and easy. Yes, I've been there and I've done that. But you my dear, you are the flippin' Mama Bear of Team Moms and you are going to ROCK this! You know the importance of modeling good eating behaviors for your personal babies, but we have an opportunity to demonstrate to a whole team, how to FUEL instead of snack. So here we go!!

We need goodies that will promote: Energy; Hydration; Nutrition; & Recovery.

Now, before you head off to the store, you may want to check with your little athlete's coach and see if any teammates have food restrictions you should be aware of such as: nut allergies, gluten-free requirements, or lactose intolerance.

Here are 10 OPTIMAL snacks for game day:

• low-fat or fat-free fruit yogurts can be purchased in the little squeeze tubes and frozen the night before. 
• low-fat string cheese, grapes and mini pretzels
• orange wedges
• mini apples
• frozen grapes
• tangerines
• watermelon slices (if it's seasonal) 
• granola bars (go for whole-grain)
• Fruit Kebabs - use your imagination here, the possibilities are endless! Think fruit & cheese.
• strawberries (go ahead and trim the tops off)

As far as hydration goes little bottles of water and 100% fruit juice boxes are awesome choices.

*Don't forget the Ziploc snack bags!! 

Be A Mama Bear

What does being a "mama bear" have to do with fitness and even healthy living?

Girlfriend, being a Mama Bear has EVERYTHING to do with both and here's how.

Mama bears, protect their little baby cubs, the play with them, they nurture them, and if ANYONE tries to mess with their babies, a mama bear will rip them to shreds!!

Agreed?!

As a Mama Bear, it's our responsibility to first and foremost protect our babies. Their physical health, mental health, and emotional health. We've all seen the videos of a mama bear teaching her babies how to snag a fish from a beautiful mountainous river. It's work though. I get that it's easy to run through the drive through on the way home but what are we TEACHING our babies? When they witness mama taking the time (and I know time can be a luxury we don't always have) to cook and even inviting them to help us prepare a mean, I mean a good meal with a solid protein, healthy fats, and clean carbs. It teaches them to like REAL FOOD!!! This becomes their normal. How awesome is that?! Not only are you setting your babies up with good eating habits - they're going to grow up and do the same for our grandbabies too! AND we get to spend some quality time talking while we cook together.

Most of my clients say they wish they had more energy. They want to do more & be more for their kids! This moves me to my core every time! As a mom, it is so critical that we take care of ourselves and take time to build our bodies! We deserve some mama time. Time to workout, lift weights, go for a run, take a Zumba class, do Yoga or Pilates, whatever floats your boat girlfriend!! WE NEED IT!! Exercise releases all these little feel good chemicals in our brains and that makes us, well, feel good! It boost our energy and guess what that energy allows us to do?! That's right!! It allows us to pour MORE into our family! And don't forget, little eyes are still watching and when they know mama thinks exercise is important, they will too.

Now, if a baby cub is crying you better not be the cause of it because you know who is coming to the rescue! Mama Bear! It can be a challenge, day after day, to constantly pour yourself out on your family until you're basically empty. Girlfriend, I GET IT!! We, Mamas, are like freakin' unsung heros!!! We do it all before we even get to our 9 to 5's! The ability to nurture is like a cup full of water. We pour ourselves out here, there, here, there, everywhere, and then we're empty. This is why we have to take a few minutes each day for ourselves. Take a bath, read a chapter of a book, workout, study a morning devotional before the kids get up, whatever floats your boat. Just take a few minutes to fill your cup before the demands of the world hit you head on, like we both know they will.

As a mama bear and trainer, I want to stir the inner mama bear of my clients. The food choices you make matters. The fitness choices matters! The lifestyle you live matters. And most of all the mindset you create matters. There are ALWAYS little eyes watching & little ears listening. It's time to take control and lead by example. Let's be MAMA BEARS!!

The ONLY Smoothie You NEED!

This is absolutely UH-MAZING!! It's packed with clean green nutrients! Baby Spinach, Chia, Banana, Pineapple and protein powder to balance it out and make it an awesome meal on the go! Click on the "Fit Foods" tab to get the full recipe! Enjoy!!

Top 5 Reasons Why Moms Should Put Themselves First

Top 5 Reasons Why Moms Should Put Themselves First

(Don’t worry, your family will reap the benefits..)

    Well good morning sunshine!! So, here we are looking down the barrel of yet another fast approaching week. I know girl, it seems like just yesterday was Monday and now tomorrow IS Monday. Am I the only one who counts down to the the weekend just so I can rest and collect whatever pieces of my sanity are left? Lol, yeah, #momlife can be a lot but you know we love it and wouldn’t change it for the world. BUT, sometimes, we just have to put ourselves first. After all, we do a TON for everyone else with a smile (or at least we just get it done, sometimes we don’t smile and that’s ok too). Besides, when we invest in ourselves who really benefits? Our families!! Try these 5 Mom First Tips and see how you feel at the end of this week.

• Drink the water. Did you know that dehydration is like the number 1 cause of headaches? It can also causes us to feel absolutely exhausted. We’re busy mamas & none of us want to be MORE tired!! How much? At least 64 oz a day.
• Eat like you love yourself. Little eyes are watching you and they think you’re the best! Take time to model healthy eating. I promise your kids will be asking for some of mommy’s snack in no time.
• Exercise. Who would’ve guessed it? ME!! Girl, if you’re skipping your workouts you are missing out on some amazing endorphins!! That’s the “feel good” chemical in the brain! Again, babies are watching and they’ll pick up on mama’s habit too! Not to mention the rush of energy you get from a workout! So now, you feel good, have energy, and are less stressed… Yeah, your family is going to LOVE these effects!
• Be Thankful. Studies show, women that feel grateful are happier and have more energy. Being a mom can be overwhelming, but trust me, these moments only last a second and then they’re gone. Little hands making little messes turn into 15 year olds trying to hold hands & sneak kisses… Pick your poison ladies, I’d choose the little hands and the “hold me” moments any day.
• Grown Up Time… My husband and I got married, each of us bring 2 kids into our marriage for a grand total of 4 kids ranging from 5 - 15 at the time. We found special time for each other every single day. A time when the kids wouldn’t bust in and we could actually have a “Grown” conversation. That magical time, was and still is bath time. We talk politics, religion, argue… I mean discuss hot issues. Shoot, we even decide appropriate punishments and parenting skills there. I guess you could say the bathtub is like our office. We take care of some serious business there and find time to bond and reconnect at the end of the day.

   Alright mamas, I want you to comment below

and tell me what you’re doing for yourself this week!