What You DON’T NEED to Get Healthy or Lose weight

Friends, our society has become very confused! We have been led to believe we must have the “latest gadget,” the “newest product,” or the “latest discovery” in order to get healthy, lose weight/inches, or both!

They LIE! You do NOT need:


  • to starve yourself
  • to run a marathon
  • to deprive yourself
  • to hurt for days
  • to be exhausted all the time
  • to beat yourself up
  • to join a gym
  • to go broke
  • to eat nasty foods
  • to take drugs
  • to do it all at once (you can’t)

You just need to know where you are now, that it is NOT too late, commit and begin to make a difference.



Advertising today says “DO THIS” “TAKE THAT” and you will immediately be thinner/happier/healthier… Remember, it isn’t a race, there is no “destination” it is a journey.


When we begin with “Where you are now, and where you want to be, then the process can begin!


I am NOT saying DON’T join a gym, I AM saying there are alternatives to paying to use someone else’s exercise equipment or even buying your own gym!


When we set up a firm foundation, strong roots, then we begin to grow healthier and our energy increases. Simple steps taken one at a time can be easy, and begin to compound and make the journey very enjoyable.


Remember, this is NOT the end of the road. It is merely the beginning of a happy journey of healthy choices, directions, and new found joy and energy!


If you are in the Bonita Springs, Estero, Fort Myers area and are looking for a personal trainer who is interested in YOUR SUCCESS, who focuses on YOUR NEEDS, and designs a specific plan to assist you in moving that journey onto the path of improved health, increased quality of life and increased energy, contact me.  I specialize in a holistic approach to better health and in decreasing your waist size!


I would like to give a special SHOUT OUT to my friend, Chris Griffith who took all of these amazing shots and allowed me to use them in my blog! 


Perfect Sweet Potatoes–Quick and simple!

My friend, Chris Griffith of Life in Bonita Springs recently shared her recipe for the perfect potato.  I fixed it for my family and WOW!

An easy, healthy recipe to not only make the tater tasty, but I EVEN ate the skins!

Sweet Potatos

Typically, I  will bake a sweet potato in the oven, then crack off and peel off the skin. (Skins have feelings, and nutrients too.) When I finished baking these, the skins were soft and supple and tasty, so… I ATE THEM!

You won’t believe how easy this is!

You will need:

  • 2 TBLS coconut oil
  • coarse sea salt
  • sweet potatoes (works for russets and reds too)
  • 1 gallon zip lock
  • large piece of aluminum foil


  • Preheat oven to 375
  • Wash potatoes with water and a scrub brush & strain to dry
  • Place coconut oil in zip lock bag
  • put potatoes in zip lock and move around to coat in the coconut oil
  • Lay potatoes on rack to drip off extra coconut oil (OR…remove batteries from smoke detectors and turn vent fans on high prior to cooking)
  • Season lightly with course sea salt
  • Place on top rack in oven with strip of foil under potatoes to catch any additional drippings
  • Cook 45 minutes, or until tender
  • Cut into bite sized pieces and enjoy it all – skins taste amazing too!

Leftover potatoes (I make extra) can then be used to make a very tasty breakfast hash brown recipe.

Remember, Sweet Potatoes are VEGETABLES… NOT POTATOES!

Healthiest Veggie w answer

Happy New Year from the Healthy Grease Monkey

Happy New Year! 

Like most others, I have been focusing on the new year, my goals and plans for the year, and strategies for making it all work together.

I was drawn to scripture, this morning, regarding new beginnings.  I began to think about how everything in the United States seems to focus on the New Year as sort of a baptism into better choices.

Many of you know that I look upon 1 Cor 3:16-17 as my inspiration for life, food, and activity choices.

While many people I know are waking up this morning wishing the sun wasn’t so bright, the dogs didn’t bark quite so loud, and wondering where the bottle of asprin is, I woke up refreshed, ready to greet the new year and make a difference, due to the choices I made.

This morning, I thought how fitting Romans 6:1-6 is to the whole “theory” of New Year’s in our country.

Romans 6:1-6

6 1-3 So what do we do? Keep on sinning so God can keep on forgiving? I should hope not! If we’ve left the country where sin is sovereign, how can we still live in our old house there? Or didn’t you realize we packed up and left there for good? That is what happened in baptism. When we went under the water, we left the old country of sin behind; when we came up out of the water, we entered into the new country of grace—a new life in a new land!

3-5 That’s what baptism into the life of Jesus means. When we are lowered into the water, it is like the burial of Jesus; when we are raised up out of the water, it is like the resurrection of Jesus. Each of us is raised into a light-filled world by our Father so that we can see where we’re going in our new grace-sovereign country.

I’ve been baptized twice in my life.  The first time was when I was 13 or 14. My friends and cousin were all doing it and I didn’t want to be left out.  I took the classes, understood what it all meant, but didn’t really accept Him into my heart.  Didn’t make choices to support Him.

In 2006, while teaching kids at Church Camp, I came to the realization that I DO ACCEPT Jesus as my Lord and Savior.  I DO want to be HIS hands and feet. My father baptized me in the lake at the camp, and I accepted Him as I should, because I wanted Him in my heart, rather than doing because everyone else was.

Five years ago, I also realized my desire to listen to His calling for me and to reach out and help others who also are ready to listen to his call.

Many of my goals for 2014 involve reaching more people and assisting them in learning to care for their Temple.  Just as I knew all about the process of baptism and what was involved, I wasn’t ready to accept it and follow His path until a later realization. 

Many of clients feel the same way about their failing health. They KNOW, or they think they know, what needs to be done to improve their health, yet when they have tried to “implement” the steps in the past, they found they weren’t ready or something caused them to stumble.

Today, we work together, to get over and past the road blocks, to understand our thought processes, the correct steps for each person, the love for yourself and Him, and it all begins to fall into place.

Thank you, to all my current and past clients!

To those of you ready to begin your own journey to a Temple with a stronger foundation that allows you the opportunity and even desire to be His hands and feet, I am here, ready to serve, guide, coach, and celebrate your successes with you!

HAPPY NEW YEAR – Make the choice, Make the change, Be the difference!

New Year's Eve 2013


For more information on Estero Weight Loss, Bonita Springs Weight Loss, Fort Myers Weight Loss, or Simple steps to improve  your health and quality of life, contact me here!

Why I Feel Like I’m getting old (actually sedentary?)

I’m 43. I’m proud of it, I feel better now than I ever did in my 30’s and I am loving life.  I’ve earned all 43 years.


This year, I’ve begun having more aches and pains… knee pain, hip pain (as discussed in my last blog) and this morning shoulder and neck pain.

However, I KNOW it is NOT because I am “old.”  When I look at and analyze what has been going on for the last month and a half, (or not going on) it is easy to see why I hurt.

Poor diet choices.  While we were traveling for 11 days, in. the. car…  We ate mostly good food, but it wasn’t the normal attention to all the healthy good foods.

Sitting on my butt, for hours and hours and 3,000 miles, was not conducive to keeping my muscles in shape.  We were so busy running from hospital to care center to homes, to different cities that when we did stop it was to eat, spend a bit of time with family, and sleep.

Playing games on my phone, for hours while my hubby did the driving was NOT conducive to proper posture, body angle, and lends itself to muscle fatigue and aches and pains. Think about it… both thumbs on the phone for optimum game playing, texting, and Facebooking is HORRIBLE posture.

So many of us lead such busy lives. Children, spouses, church, work, etc.   We are SO busy we are getting sedentary. We drive everywhere, sit through recitals and children’s sports, work at a desk all day, when we do find time, we just want to sit and be still.

So, why do MY neck and shoulders hurt?

I work at a desk every day.  I sit at a desk with my mouse up at the wrong angle and my keyboard at less than optimal height, this leads to back, neck and shoulder issues.

I have allowed my recent habit to be “very busy” other than taking the time to stretch, exercise, and move.  My muscles have begun atrophying, much like my father-in-law’s had after a long bout with Sepsis, where he was flat in bed for weeks.

If we DON’T take the time to MOVE, to be ACTIVE, to be as God made us to be, our body cannot take it.  Perhaps this is why the statistic about those who “truly retire” typically die within 5 years.

Genesis 2:15

The Lord God took the man and put him in the Garden of Eden to work it and take care of it.

I know, that when I begin to ache or my muscles start to hurt… it’s NOT because I am “old”… it is because of my choices and my NOT moving and working. 

We were put on this earth to move, when we stop moving our bodies begin to die. Sad smile

My solutions to my pain:

  1. I begin stretching and moving more. 

    I begin with range of motion stretches for my neck. My friend, Zoltan, put these together for those of us on the 3-day, but I use them for all kinds of things.


  2. I go to see my Chiropractor, Dr. Green.  I know that I’ve been sitting in a poor position for days, and that lends to my back not being in optimum alignment, so a trip to the good doc is in order.
  3. I schedule a massage with my LMT Heather Lloyd with Serenity Healing Studio.  I know it will most likely hurt a bit as she works on me, but I also know when she is finished, I will feel amazing!
  4. I eat “clean” for several days.  A few days with no junk, lots of water, fruit, and veggies can help my body eliminate the nasties that have built up and help my body to heal itself.
  5. I will set an alarm, if I have to, so that I can stretch and move about every 30-40 minutes at work. Sitting for hours at the same posture is not good so I make the effort to move around.

Hope this helps.  Don’t LET your body get old!  For more information on healthy choices, please feel free to contact me!

Keep on keepin’ on!

~ Zig Ziglar

8 Tips to Keep the Turkey off your Hips!

Thanksgiving is a week away.  Many will spend hours in the car traveling to or between family gatherings, only to arrive at their destination and have mounds of food placed in front of them.

What is one to do? Working diligently to maintain healthy choices, avoid junk foods, and keep moving on a regular basis could be all for not after this one day??? NOT!  RELAX…

Our health and well being is the culmination of what we do on a daily, weekly, monthly, and annual basis.  Its really about the choices we make every day, so each day we make good choices, contributes to better health.  This is 1 day, (or maybe a week depending on how much you actually cook) and not the whole year.

So, with that, and all the Holiday parties to follow in the next month and a half… Here are some tips to keep that turkey off your hips!

  • If you are on vacation, this is the perfect time to practice that routine you would like to institute when you go back.  Take the time to walk or do a few squats between commercials.
  • Eat a healthy snack before you go, so you aren’t ravished and ready to eat a whole cow (or garden for our vegetarian friends) when you arrive.
  • Drink a BIG glass of water 20 minutes before you eat. (or 10 minutes or 5 minutes or right before you eat… just drink it!)
  • TAKE. YOUR. TIME. eating.  Allow your body to register what is in the belly and to tell you when it is full.
  • Remember the difference between “I don’t” (preferred) vs. “I can’t.” (to be avoided at all costs)  The difference between these two phrases can be success or failure!
  • Moderation is key – you can have a sliver of pie, just not the WHOLE pie.  Smile Pick a small piece of the desert that “completes” the meal for you.
  • Don’t forget the veggies.  At least half of your plate should be veggies. (NOT just green bean casserole – fresh veggies, whole veggies, even plain veggies)
  • Opt for whole foods you recognize as the source and just try a taste of things you know are refined, if you must.
  • BONUS: At half-time take everyone outside to play a game of pick-up football, a family 5K, or just wrestle with the young-ins… movement is what it is about!

Tis the season to remember all the things we are thankful for.  (I like to do this on a daily basis, but its nice to have a reminder day for it…)

Here are a few photos of our past Holiday gatherings. Smile

IMG-20111124-00413IMG-20111124-00415IMG-20111124-00417IMG-20111123-00406IMG-20111123-00408Bonita Springs-20111124-00427

First 3 photos are of the 5,000 meals campaign at Lamb of God church.  We delivered meals for the church to people out in the Buckingham area who needed meals to help celebrate the holiday.  Then my daughter and I work on a holiday treat for our friends who hosted us for Thanksgiving, the Ballo’s.  


Try this NOT that… Why I am so picky

I am a health and wellness coach. I am a Certified, Master Life Coach.  I use many tools to assist others in reaching their healthy goals and attain improved quality of life.

The tools I use are many:

As a coach, I am frequently approached by others representing direct sales companies.  I am always excited to hear about others success in this industry as it provides them a means to make the income they need, make their own hours, and a way to save money on their products as well.  Besides, I offer products from a Direct Sales Company as well.

My problem shows its ugly head when I begin to read the labels on these products. when I see the ingredients used and sold to my friends and clients, from others, knowing the damage these products can do either in the short run or the long run.  I have protein mixes that we use on a daily basis, however, others try to sway me. Protein smoothie

1.  One “healthy shake” company touts weight loss and healthy options for meal replacements, yet when I read the label is FULL of artificial colors, flavors, and sweeteners. (All things I recommend my clients avoid.) When I asked my friend about this, her reply was,

Yes, they do contain those artificial ingredients, but it’s okay because they “WANT” to use the natural stuff”   Sad smile

2.  Another “shake” company claims that their shakes are meant to get you ready for the beach, however, it used to state, RIGHT ON THEIR LABEL, that you could test positive for drugs or doping if you used it.  Here is the actual verbage: 

 "Ecdysterone is a naturally occurring photo-chemical compound that could be erroneously detected and flagged in synthetic steroid screening tests. That unfortunate reality caused the NFL and WADA to add ecdysterone to the list of banned substances in 2010. Athletes and anyone subject to banned substances testing should consult with their physician and athletic organization."

Also: this report: the state of CA has warned XXX BRAND that the Chocolate Shake has unacceptable levels of Lead.”

I prefer to use products from a company that thoroughly tests it’s products and ALL of its ingredients to prevent anything like this from happening, rather than using it anyway and just slapping a warning on the product.  If it could be harmful, or illegal THEY WON’T USE IT!

3.  New to the scene is a new skin care product that claims to show drastic changes in wrinkles and aging.  I have a line of skin care that I use and trust to be safe for myself as well as if my child ever got into it.  Upon researching this “new product” I found startling information about it’s main ingredient.

Although used in many different landscape situations, all parts of the oleander plant contain the glycoside oleandrin, which makes the plant one of the most poisonous in the world. All parts of the plant are toxic. It should not be used where children play or in places where it may be ingested by pets.

Symptoms of oleander poisoning may include nausea, vomiting and severe abdominal pain. There may also be an increased heart rate, or the heart may even slow down. In some cases, victims may report a yellow halo effect in their vision. Severe poisoning can lead to cardiac arrest, and individuals should seek immediate emergency care if ingestion occurs ~Wise Geek

Of course we don’t ingest this, but 90 seconds after we rub something on our skin, it enters our blood stream.  Also, little ones tend to eat anything they get their hands on or at least play in it and roll around in it…  (and… everything goes in the mouths of our tiny ones)


4,  I have a friend who offers food products and “answers” for those in a hurry to make meals, but when I read the labels and ingredients, I determined it wasn’t for us.

It’s not that I don’t want to support my friends in their endeavors, its just that I am VERY picky about what I feed and surround my family with/in.  I want the products I spend my dollars on to support our health and not cause additional stresses on our bodies.  I want the same for my clients.

So, my answer isn’t that you cannot use these other products, my answer is, you need to determine for yourself and your family what you will accept and use and what artificial products are okay.  In our household, nothing artificial is okay. (Unless it’s my hubby’s Mt. Dew – I have no say in that issue.)  Smile

If you would like more information on products that always work, are always green, and that are ALWAYS SAFE. Contact me, I’m happy to talk with you!

Nehemiah–An Example of Prayer, Commitment & Action

As the beginning of the Temple Maintenance class draws near, I continue to pray and listen and write out my class outlines.  I have compiled information, questions, statistics, and resources for my students.

The one thing, that every student needs, I cannot provide. This one thing must come from each and every student, from within.  Commitment must come from the individual.

It is one thing to pray for healing when you are sick or tired or just run down.  When we add to that the prayer, the willingness to make a change, to make a different choice to assist in facilitating that improvement.Choosetosoar-net_man_on_cliff

There is a story of a man who is dangling precariously from a cliff who prays to God to have Him save the man.  A scout passes by and offers to help the man up, but the man says, “No, God is going to save me.”  Another passes by and reaches down for him but the man replies, “No, God is going to save me.”  After a third offers and is again sent away the man plummets to his death.  Upon reaching the pearly gates he asks God, “why did you not save me?”  God replies, “I sent 3 people to help you but you wouldn’t reach out your hand”

We have to be willing to reach out and take some action. God put us on this planet to work, not sit around and let him just do everything for us.  He gave us FREE WILL.  We must take the Will to survive, be better, and work toward a better outcome.

My thoughts have again been pulled to Nehemiah as I’ve thought about the role of commitment and action in our daily lives as it has to do with our Human Temple.

My thoughts on Nehemiah as compared to working on ones individual health.

If we purchase a home in disrepair, we work to rebuild it, make it safe, make it strong, make it OUR home.  But the work doesn’t stop once the home is repaired…we must continue to maintain the house.  Clean it to keep out insects and varmints, reroof on occasion to keep rain from entering our home and molding and making us sick, repainting to maintain the integrity of our structure. 

If we don’t maintain our home with the right tools and supplies, it begins to crumble and fall down around us.

Our health is the same way.  If we don’t care for our body and provide it with the proper nutritious supplies.  If we fill it with garbage, sickness and disease can begin to move in and we have no defense.  If God has healed your of a disease or sickness, how long can your body continue to fend off the return of that disease if you don’t feed it and care for it correctly.

My goal is to provide you with tools and resources to rebuild and maintain your Temple… But first, you must bring the ladder of commitment and the hammer of action to get to work and make it happen!

God Bless, and make it a GREAT day!