“i’ve been struggling. please help”

I received this message today: “I have seriously been struggling to workout at all since COVID and shelter in place. Before, I worked out 6-7 times per week. I was training for my 4th marathon. Now, I think I’ve run 4 times since March and zero strength training. I cant decide if I should spendContinue reading ““i’ve been struggling. please help””

medium fat protein sources in Hawaii

Welcome to Day 2 of my 4 day coverage of low fat, medium fat, high fat and plant based protein sources here in Hawaii. As a virtual and female certified personal trainer on Oahu, my clients are often confused as to why protein choices matter. Most of the time they are unaware they are needingContinue reading “medium fat protein sources in Hawaii”

low fat protein sources in hawaii

Here is Day 1 of a 4 Day PROTEIN CHEAT SHEET just for you! Living in Hawaii, we love our fish and poi; but, no doubt, we also love our fatty cuts of meat! As a female personal trainer in Hawaii, working on Oahu, I get asked ALL OF THE TIME, what low fat proteinContinue reading “low fat protein sources in hawaii”

i have some bad news for you…

I have some bad news for you… There is SO MUCH FALSE weight loss and diet information out there that has BRAIN 🧠 WASHED us to believe that hours of cardio and cutting your calories super low is the answer to weight loss.  ☝️THIS is a common issue I see many women making when theyContinue reading “i have some bad news for you…”

fitness do’s & don’ts

Does this sound like you? “I totally stopped exercising since it was crazy busy.” “I swore I was gonna start back in the gym after the New Year.” “I’ll start exercising in the spring!” Sound familiar? I work with a wide range of clients; but they usually all have the same starting point – theyContinue reading “fitness do’s & don’ts”

you have to actually like what you eat

What if you actually liked how you ate every single day? If you are like me, a LIFETIME dieter, then you’ll recognize these feelings right away:1. You are either STARVING or miserably STUFFED. 2. You are deathly afraid of eating out situations where you can’t control your food intake (a party, a special occasion, aContinue reading “you have to actually like what you eat”

my animal flow warm-up for you!

Priming your body prior to ANY physical activity is a MUST! MOTION IS LOTION! I didn’t always feel that way. When I was younger, I didn’t really bother much to warm-up and now I am in my 40’s, it’s a requirement. As I aged, I learned my body doesn’t recover as fast as it usedContinue reading “my animal flow warm-up for you!”

11 morning workout hacks

Do you use any of these? Do you have other hacks or tips you use to RISE & GRIND?  I would ❤️ to hear your tricks! Please let me know 👇🏾

how long does it take to lose weight?

You’ve just started a new workout routine and eating a more healthy diet (after noticing those jeans have in fact not shrunk, *sigh*), and you’re asking this one important question: How long does it take to lose weight? Is it a few days? Please, be yes. A few weeks? A few months? Let’s go over some basicsContinue reading “how long does it take to lose weight?”

“you can’t rely on motivation to get shit done”

FIRST you need to take ACTION, especially when you aren’t motivated to do so. -Maybe it’s walking 5 minutes / day -Maybe it’s drinking water before you eat -Maybe it’s eating veggies with every meal or a fruit a few times a day -Maybe it’s logging your food one day per week.  Just Start withContinue reading ““you can’t rely on motivation to get shit done””