Rocky had Eye of the Tiger


We have Nina Simone with Feeling Good.

Music is powerful. In a moment listening can bring back a vivid memory, make us cry, bring us to our feet needing to shake our groove thing. I love listening to vinyl while in the kitchen with a glass of wine. Cleaning out the fridge and making my weekly creation of leftover vegetables. What will it be this week? While looking ahead to the weeks obligations I will plan around my leftovers first. Zuccini in a lasagna, cauliflower roasted in the oven with buffalo sauce, all the others into a soup. Life and my fridge are full of possibilities.

Feeling Good is the theme song for my life. I put the You Tube link onto the home screen of my phone with a reminder to play it. Its important to remember that we woke up today. We get to do it again. A fresh start to the rest of our lives. A chance to let go of the past and our many attempts at dropping weight, getting healthier. As humans we have a tendency to carry our failures with us like a heavy shawl forever wrapped around our shoulders. Its time to shake that off and step away from it into today. Its a New Day.

Its a new dawn

Its a new day

Its a new life

For me

And Im feeling good

The lyrics in this song remind me to take a breath, stretch, and remember that its a new day for me. Sometimes we need that reminder that our life is all about us. We get lost in the caring for others, physically and emotionally. Everything from running the kids to soccer practice, taking the dog to the vet, worrying about our aging parents, endless mindless chores. Its easy to  get caught up in the day to day business of our lives that we forget to take time for ourselves. To making time to exercise a priority. Who has time to meal plan when your exhausted from all that you do for others?

Its a new day Babe. Time to make you a priority. Trust me. It will be difficult at first to find the time in that busy schedule of yours. Difficult to find the energy to get started. And maybe even difficult to get the family on board. But arent you worth it?

The only answer to that question is Yes I am worth it. Once you get past all the initial obstacles that have been standing in your way life will become simpler. Learning and starting a new project can be challenging. Just tell yourself that this time, this time you will figure it out. This time you will not stop putting your health and fitness journey first. Its a new day and its all about you.

Put Nina on you phone for a while and maybe look around for a song that does it for you. Eye of the Tiger helped Rocky run up those steps. Feeling Good helps me remember it a new day. Find your song.

Oh and Welcome to the Fitness Resolution Tribe. I am working on all kinds of fun stuff to help you on your fitness journey. Join us. Lets do this together.



So Now What…

hand pen writing plant
Photo by Natalie B on

What next?

First. Take a Breath.

Keep your credit card in your wallet. You know you want to dive right in. Buy all the gear: workout clothes, shoes, gym membership, new food, etc.

Stop. Take a Breath.

You need a Plan.

Let’s get a little organized first.


For the next week log all your food intake. I know. Total drag. You’ve most likely done this before. It’s hard for me to be diligent in this area. I usually start to stray away around day 10. But I’m telling you this works. The moment you start to write it down you become conscious of what you are eating and will even start to make a few changes. It’s magic. You can use a paper notebook. You can use your notes section on your phone then log it into your laptop when you get home. You can use index cards. Doesn’t matter. Use what works for you. Don’t get overanalytical here. Just write the day, date, time of meal/snack, and what you had. It’s not necessary to weigh your food or to be too descriptive here. We are just getting started. Keep it simple and you have a higher chance at being consistent.

Or use a food logging app. We will discuss them at length later. If you want to start now I suggest or Loseit. Both have user friendly formats and are the most popular.


Before heading out to buy more workout clothes check your closet. Yes, it’s in there. Keep looking. Even if you purged your closet recently and did a run to donation we usually keep our workout clothes. Why? Because we never gave up hope.


Footwear is extremely important in the fitness world. We will go into what kind of footwear to buy later. For now I suggest you start with what you have. Give yourself some time to decide what type of exercise you will do on a regular basis. Until then do not go buy those $150 crosstrainers. Just put on your sneakers. They will do just fine.


Hey, we have to look eventually don’t we?

For today…leave it alone. It’s too overwhelming. This is not about throwing it all away and buying specialty food that Mia the Trainer eats. This is all about helping you evolve into a healthier lifestyle. Slowly evolve. If you throw it all away you will do well for a little while then the moment you get stressed or tired of listening to me you will buy more. Leave it alone.

Start this journey with eating what you normally eat. As you progress you will discover what’s important to you and what you don’t really care about but buy out of habit. The grocery store is stressful all by itself. We look for healthy bread for our family and there are 47 selections all screaming at us: low carb, multi-grain, fat free, sugar free, natural, gluten free. And that my friends is just bread. We go thru this drama for each and every item until we say screw it and buy what we know. What we always buy. What our partner and kids will eat. What is on sale.

So. For now. Eat what you normally eat and write it down. We will walk thru the grocery store together.


You knew we were going to get there. Go take a walk. If you have not exercised in quite a while this is enough to start with. If it is hot outside go early in the morning or after dinner. Pace yourself. Many people will be excited and get seriously carried away in this area. Pace yourself. Do not run to the gym and workout with a friend who is athletic. You will be in terrible pain tomorrow or the next day. Then you will be back on the couch watching Netflix. I do love Netflix. Take a walk then watch Netflix.


Tell yourself “I got this!”

One of my training clients was telling me about this last minute dinner she had to cook for guests from her husbands place of business. Since she makes everything from scratch the task ahead sounded daunting for lack of a better word. While we are working out she is sounding out the menu, which sounded quite fabulous and she didn’t even invite me. By the time our training session is over she has figured out her grocery list, and what she had to do thru the day to make all this happen. Her last words before she left is “I got this!” .

Rachel. Hi Rachel. I was tired of typing she. Rachel was such an inspiration to me. I need to tell myself more often “I got this!”. We all need to tell ourselves “I got this!”. Don’t we? Three words can turn our lives around. Make us believe in ourselves. You got this!

This time be Realistic. This time find the Balance.

We will get there together. Keep reading. Keep trying. Make a Resolution.

The Journey Begins


postWe all have this vision of ourselves walking on the beach watching the sun go down. The wind is blowing in our hair.  All is well in our world. We feel great in our own bodies. We can run, dance, laugh, and play with our partner or children. Our day has not been filled with thoughts of being self conscious in our clothes or sitting in the sand watching others having fun. If we choose to go biking we are able and actually enjoy it.

This is what I strive for. I want to be able to physically do whatever I wish.  To enjoy life my way. I have no desire to run a marathon or bike 50 miles a day. There are a few times in the summer that I may ride 25 miles throughout the day with friends. Riding leisurely thru the park, having lunch, listening to live music, having dinner and maybe a glass of wine. Taking our time enjoying the weather and just being together having fun. Living life my way.

Fried chicken will always be in my life somewhere. As will deep dish pizza, stout beer, onion rings, martinis, caramel lattes….you get the idea. I’m realistic. I know right? Im a Personal Trainer and Health Coach telling you its ok to have fried chicken.  I know that both you and I will somehow revert back to our favorites. It is going to happen. The invitation for a Bbq will entice me to have that Craft Beer that my friend makes in his garage. To have that 7 layer dip that my friend is famous for. I’m realistic. I know if I’m going I will eat. I may not eat all that I desire but I will eat and drink quite merrily. It’s all about the balance. The next few days after the decadent Bbq I will get it in gear and clean it up. My food choices will help me get back to where I was before all those indulgences.This is all about finding the balance so you can physically do whatever makes you happy while occasionally enjoying some of your not so healthy but delicious food choices.


I had read an interview with Jillian Micheals ( the Biggest Loser trainer) by a fitness magazine years ago. She was on that months cover and had a large 6 page spread with her doing these amazing exercises by the pool. Jillian had trained hard for 2 months to get ready for the photo shoot. Training 4-6 hours a day with a very restricted diet. Her body looked physically incredible making the complicated exercises appear effortless and easy for all of us to do at home for just 20 minutes a day. She trained for 2 months 4-6 hours a day yet we only have to train 20 minutes a day to look like that. When asked what was the first thing she was going to do after this grueling training marathon she put herself thru, her reply was to go have a tremendous amount of nachos with margaritas at her favorite mexican restaurant. This is not real life for most of us. We do not have the time (or desire) to train 4-6 hours a day. We have work, children, obligations, netflix calling us to come home.


We have to be real with ourselves about what do we want. We have to be real with ourselves about how to get there. What do you want? Do you want to run a marathon, be able to play with the kids at the park, look good in a swimsuit? This is personal. Its all about you. Be realistic and ask yourself what do you want.  Then find the balance and get there.


No. Its not New Years. We make Resolutions to ourselves constantly. Everytime we tell ourselves I’ll start monday. Monday I will go on a diet. I will lose 30 lbs by the wedding, by vacation, by summer. I will. Everytime we say I will we are making a resolution to ourselves. We will go buy all the gear. Empty our fridge of what we deem fat food. Maybe join a gym and hire a grueling trainer to beat us up for a while. Some of us will make it. You know those people. At work, or a friend who drops 30 pounds which we think was effortless. Yes we hate them a little. Trust me it wasnt effortless. But we walk away while being momentarily happy for them we berate ourselves because we keep stumbling and not quite getting there. Its good to make resolutions. That means we are still trying. When we give up while feeling bad about ourselves then we put on even more weight.

This time be Realistic. This time find the Balance.

We will get there together. Keep reading. Keep trying. Make a Resolution.