health hiccup #2 – do you do this?

Yesterday, I wrote about the most common health hiccup my ladies are going through when they first begin to work with me – my Cardio Queens forgetting about the very important muscle mass developed through progressive weight training, the only way “we must we must increase our bust” LOL 😉 Today, I the second healthContinue reading “health hiccup #2 – do you do this?”

slow is shitty, but slow is sustainable

I know first hand how slow results can be frustrating, stressful and just plain shitty. I’ve chased the results wagon for a real long time. I’ve done the quick fixes. I’m guilty of programming the extremes as a total newbie trainer who didn’t know any better (and TBH who was also stuck in her ownContinue reading “slow is shitty, but slow is sustainable”

is somebody watching over you?

Somebody watching OVER you is a great thing!  I help women transform their relationship with fitness & food to create a sustainable lifestyle they love.  It’s not a short term, quick fix, cookie cutter approach. It’s going to take the same amount of effort and work as those fad diets you’ve been juggling 🤹‍♂️ allContinue reading “is somebody watching over you?”

scam alert! i’m gonna burst your diet bubble

SCAM ALERT. This may just burst your bubble, but sorry, not sorry. I’ve been a personal trainer long enough to see, first hand experience and work with many women who have fallen victim to these very, horrible fad diet claims that promise 6 pack abs and the body of your dreams. TBH, in my dietContinue reading “scam alert! i’m gonna burst your diet bubble”

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”

carbs are your friends

Carbs Are Not Your Enemy — Please Stop Treating Them That Way! Many people say that carbs are pretty toxic; now-a-days, Atkins, South Beach or other low carb diets are on everyone’s brain. Mindful eating is all the buzz and conflicting with what your parents told you “finish your plate.” Here is the truth –Continue reading “carbs are your friends”

meal prep 101: protein

The health effects of fat and carbs are controversial. However, almost everyone agrees that protein is important. Most people eat enough protein to prevent deficiency, but some individuals would do better with a much higher protein intake. In today’s mini training, I go over the science-based reasons why you should care about your protein intakeContinue reading “meal prep 101: protein”

meal prep steps

Every day this week, I cover a meal prep subject to get your meal prep game on fleek. Today, we go over the three steps to do the thing! Step 1: Plan Your Meals Make sure each meal includes a balance of lean protein, carbohydrates (starch), vegetables, and healthy fats. One suggestion is, 2-3 days beforeContinue reading “meal prep steps”

meal prep 101: the basics

Are you just getting started with meal prep but need help? One of the most powerful steps you can take to improve your health, boost energy levels, and prevent chronic diseases is to meal prep. Here is why and how to help you get started on your meal prep journey starting with meal prep 101Continue reading “meal prep 101: the basics”