Alright I’m excited to announce my new website is finally done!!!!! I am available for online and local coaching and I have eBooks on the shelf:) For those who are still following, I want to thank you for your support and patience.

January I decided I wanted to do online coaching primarily and personal train independently and locally. I wanted to get out of a gym as an employee and go out on my own. I felt inspired, driven, and direction from God after being fed-up with local gyms.

Right away I got personal training liability insurance, written up all my documentation, and in creation of my new website.

I thought, “Oh I should be done in like a month at the most, no problem.”

First of all I am not putting a business down, but just stating something to help you……Bluehost (hosting provider) took an average of 1 week to respond for each question I have. And when I first started to build my website, I had a lot. I mean it was problem after problem, and honestly at least a couple times I said to myself “Maybe this is not for me. I give up. It should be a lot easier than this.” Yeahh I doubted and I admit that. But then I kept thinking, I don’t want to regret this, this is what I REALLY want to do! So I kept working at it and trying to learn the complications of creating a website. Then I moved in Februrary and after settled kept on working on it before work. In which future advice for you is to hire someone to create your website and do your research on diff. hosting providers. But anyway, today, June 19th, IT’S DONE. Thank you Lord! Take a look….

My new website

I hope to see you on the other side.

With Love,


personal training

This is my 6th year of personal training.

I enjoy every single second of it.

I love my clients.

I love helping people.

I love being around fitness all the time.

I love my clients. Yes incase you missed that.

What do I not enjoy?

Gym companies and how poorly they treat their employees.

The Very inconsistent schedule/paycheck

Using their method of selling

Mostly the first two.

Why Have I kept on pressing on as a personal trainer  that to me faded out all the negative?

Because of my clients that I truly care for and their not people I just “train”, it’s relationships built that are like family. It’s hard to explain. You see them 1-3x week and probably spend more time with them then close people in your life. I’m there with them suffering(during workouts) and also hear their personal stories and am there not only as a trainer, but a friend. For the longest time I picked that over finding something more consistent and higher paying. I’m not saying I am changing that now, BUT I BELIVE GOD Awesome relationships with clients while getting a good pay IS POSSIBLE!

What’s next?

I’ll be creating a new online website and put my time and energy that I used to use toward a gym that takes 75% of what the session charges and instead be available for many people ONLINE, yet still be able to build relationships via Skype, email and be able to help them achieve their fitness goals with personalized coaching!

Am I scared? Yes. Am I excited? Yes. Am I taking a leap of faith? Heck yes. Would I regret not doing this? Yes.

I truly thank you for support in advance. Keep your heads up for what is coming soon!









2015 goal setting

After today and tomorrow it will be 2015!!

Wow another year. There’s some highs and some lows but through it all I am so thankful of everything. And to keep pressing on through the lows, thanks to the Lord for being strong for when I am weak. A big shout out to my mom and Matt who rescued me in the Tri Cities a year ago, and for all the support I’ve gotten. I can’t express my thankfulness but LOVE you both!

So who is ready for 2015?!

This New Years will be my 6th year as a personal trainer and every year is so common than the last. Tons of new clients in January, the gym is fuller, people seem to be excited to hit their goals, as February turns, they somehow return to their old habits, lots of excuses from clients, or just an emptier gym overall, and maybe towards events/swimsuit season you will see them back to shed a little before big events/vacation/summer, the inconsistency starts again, and back to the new year for the same pattern. It’s hard to see, year after year.

Could it be an all or nothing mindset we have? Missing a few days is ok, just don’t let those few days turn into forever. Get back on the wagon when you can. Did you go off your diet? It’s okay we are all human, get right back on and continue with the healthy habits.

Are we making realistic goals? Do the goals seem overwhelming to even begin? I like to break down my goals into to-do steps. Also the SMART approach is great to use! S-Specific, M-Measurable, A-Attainable, R-Realistic, and T-Timely.

Do we still have last year’s mindset? You are God’s Child, You are more than a conqueror, You are a warrior. Does your mindset reflect old ways of thinking? For you are new in Christ, and today let your mind reflect Him. For I can do all things through Christ who strengthens me.

Are you living in your comfort zone? Sometimes we get so comfortable and habitual that when something enters from outside of our comfort zone it is like an elephant arriving on our doorstep. Life begins at the end of your comfort zone. We need to do things outside of it to bring life. To bring results. If you do what you’ve always done, you will have what you’ve always had. It’s not easy, it’s not our number one choice, it’s not comfortable, it’s not convenient,  but how are you going to keep growing and living and accomplishing when living in our little circle of comfort??

Is it lack of faith? Do you really believe God will provide and bring you through these moments where in order to reach your goal it takes a lot of trust, believing, and putting your faith in God that He will stand by His word and bring you through. Any doubting of God or “back up plans” or wrong motives or lack of faith can reverse what God can do. Do you know how Big He is? He is bigger than my problems and worries. For if God brought you to it, He will bring you out of it with more than you imagined.

Well I hope 2015 looks different for you. Physically, mentally, spiritually, and financially! I will have some updates early this year for you, and in the meantime keep it up, make some SMART goals, and watch them sprinkle in your own eyes. For 2015 is a year of no excuses, joy, love, laughter, miracles, accomplishments, fun, memories, and life. God Bless!



Stress Less and Live more

If I have really grasped something during Christmas Time It is To Stress Less(worry less) and be led and lean on God in all situations. There has been some ups and downs lately, a lot of big decisions to make, and honestly all I want to do is try to figure things out, but I need to stop and remember, GOD IS IN CONTROL. He will work things all out for our good. For to not worry but lean and depend on Him. Do our part, and God will do His. These are some repeating thoughts I have had lately and I believe through all of this, His way will shine, and doors will open, but if I “tried to figure things out and not wait on Him” I could see myself going on a different path than what He lined up for I.

How can I be led by God in these life decisions?

-Pray. Communicate everything to God.

-Stop wasting energy on stressing/worrying to “figure things out”

-Do what you can do.

-Live and be a servant of God

-Read and speak the Word of God

-Think Positive and claim what the Bible says ALL THE TIME- don’t give in to negative thoughts.

and then TRUST,  HAVE FAITH, and wait upon the Lord for God to open doors and shine your path.

Romans 8:28 “We are assured and know that [God being a partner in their labor] all things work together and are [fitting into a plan] for good to and for those who love God and are called according to [His] design and purpose.”

Job 42:1-3 “Then Job said to the Lord,  I know that You can do all things, and that no thought or purpose of Yours can be restrained or thwarted.[You said to me] Who is this that darkens and obscures counsel [by words] without knowledge? Therefore [I now see] I have [rashly] uttered what I did not understand, things too wonderful for me, which I did not know.

1 Peter 5:7 “Casting the whole of your care [all your anxieties, all your worries, all your concerns, once and for all] on Him, for He cares for you affectionately and cares about you [watchfully.

2 Corinthians 5:7 “For we walk by faith [we regulate our lives and conduct ourselves by our conviction or belief respecting man’s relationship to God and divine things, with trust and holy fervor; thus we walk] not by sight or appearance.


Talking about Stress..Stress is also not good for our waistline.

Stress releases the hormone, Cortisol, which encourages the body to hold on to fat, specifically in the abdominal area.

When Cortisol is raised it not only affects fat burning but destroys healthy muscle and bone, slows down healing and cell regeneration, affects hormones, impairs digestion, metabolism and mental function, interfere with healthy endocrine function; and weakens your immune system.

Overall, stress does not do the body good. When living for God and letting Him work into your life and also on the body, physically it’s disrupting your health.

Above, I gave you spiritual steps to take to release the stress and give it to God, but I also have some healthy steps to assist.

-Live in gratitude and be thankful for each and every day, living in the present, joyfully!

-Laugh: watch comedies, hang with friends, don’t live too seriously, LAUGH!

-Do stress relieving exercise, whichever that is to you. Yoga, HITT, sport, rock climbing, kickboxing, ect.

-Don’t eat based on emotions. Eat to fuel your body. That will avoid the stress of “oops I just ate a box of doughnuts” and now stressed about the fat gained on top of what happened.

-Stimulants can higher stress, but natural herbs such as rhodiola is a good alternative.


I hope this post encouraged you and gave you some insight on something not talked about too much. I would love to hear some feedback. I hope you all enjoy Christmas time with your friends, family, and even bless some strangers by random acts of kindness! For this time can be stressful and hard for some and doing something kind can turn someone’s day or life around. For Jesus is the reason for the season!! God Bless,







Thanksgiving: My thoughts, Recipes, and thankfulness.

Thanksgiving is coming up!

A special time of the year where families get together and enjoy each other’s company, feast, and a reminder to be thankful.

My favorite part of thanksgiving is how families get together, because when they don’t live nearby it is a good tradition to come together to talk, laugh, love, and remind each other distance doesn’t change the love we have and thankfulness of having them in our life. Even though Thanksgiving is once a year, it’s important to be thankful everyday!!!

The good food involved is of course yummy and I am excited to be in charge of my favorite dish(es)! Hello Sweet potato Mash, Apple crisp, Chocolate Covered Katie’s recipe: Pumpkin chocolate chip pizookie, and Dairy-free vanilla ice cream.

Recipe #1 Sweet Potato Mash

4.5lbs sweet potatoes

1.5tbs coconut oil

1/3cup nature’s hollow xylitol maple syrup

1/2tsp cinnamon

1/2tsp sea salt

1.5tbs  coconut milk from can

1. Preheat Oven to 425 F

2. Poke holes on sweet potato and Bake for 1 hour

3. Combine other ingredients in a large bowl.

4. When sweet potatoes have cooled, scoop the insides out of the peel into the bowl.

5. Stir, Serve, and Enjoy!

Recipe #2 Apple Crisp

6 – 7 medium sized apples
1 cup Nature’s Hollow Xylitol Maple Syrup
1 tsp. apple pie spice
1/2 cup coconut oil
1/2 cup oat flour+ 1/2cup all purpose flour
 1.Preheat Oven to 350F.  Grease a 7×11 pan.

Peel, core and slice apples. Mix 1/2cup of the maple syrup and cinnamon and stir into apples.Put the apples in the prepared pan.

Combine other ingredients until well mixed and crumbly. Spread over the apples.

Bake 30 min or until brown on top. Serve and enjoy!

Recipe #3 Pumpkin Chocolate Chip Pizookie (Chocolate Covered Katie)

Chocolate Chip Pumpkin Pizookie Pie!

Recipe #4 Vanilla Ice Cream

1 can of coconut milk (use the rest of the can used in the recipe above)

1 large or 2 small frozen bananas

1tbs vanilla extract

1.Blend ingredients together

2.Freeze for 4 hours

3. Enjoy!


Let me know if you try any of the above recipes!

If your thinking,” Man, I hope I don’t go overboard and end up binging on all this good food and reverse my progress I’ve made.”

If you decide right now to have portion control on your thanksgiving dinner, which will still be completely satisfying and filling. Such as 1/4plate turkey, 1/2 plate veggies, and 1/4 plate starchy food, 1 small serving pumpkin desert and 1 small serving apple desert with vanilla ice cream( which my versions above are healthy and lot less fat/carbs). That right there is making a decision and planning for success.


I am thankful for Jesus giving me this wonderful life to live.

I am thankful for my family and the relationship I have with them.

I am thankful for special friends God put in my life.

I am thankful to be able to do my passion for a living.

I am thankful for good health.

I am thankful to own a car to drive.

I am thankful to have a house to live in.

None of this and many more, I will not take for granted. None….Thank You Lord

My prayer:

Lord, Help me on the days where I want. I have YOU which is enough and already overflowing with goodness. Help me to let go of any greediness and always be satisfied with the one and only, YOU, Lord.. For to be forever thankful and never forget what you did on the cross. You are all I need. Always and Forever. Thank You Jesus!

Psalm 23 ESV

23 The Lord is my shepherd; I shall not want.
    He makes me lie down in green pastures.
He leads me beside still waters.
    He restores my soul.
He leads me in paths of righteousness
    for his name’s sake.

Even though I walk through the valley of the shadow of death,
    I will fear no evil,
for you are with me;
    your rod and your staff,
    they comfort me.

You prepare a table before me
    in the presence of my enemies;
you anoint my head with oil;
    my cup overflows.
Surely goodness and mercy shall follow me
    all the days of my life,
and I shall dwell in the house of the Lord













staying lean year round

My first figure competition was in 2011 and last one occurred fall of 2013. Because bodybuilding was my sport for those years, I would cut/bulk certain times of the year, depending on my show date. But now fast forward to 2014, I have a new goal, which is to stay lean year round. 365 days a year.

This requires new habits. In which the holidays coming up is when I’d start bulking and gain 15-20lbs. Of course I’d lose it for the show, but not a fan anymore of losing/gaining. This time, I want a figure I can maintain all year round and be proud of. No depression stages, binging stages, and want to wear baggy clothes and bake and only movement is heavy a** lifting stage. Which is normal for most bodybuilders but honestly, I just want to be strong and lean everyday. L-I-F-E-S-T-Y-L-E

That means cardio won’t be just something I just do during Pre-Contest

That means I won’t gorge and eat whatever I want during the holidays

Also I will always choose clean foods for 80-90% time and eat crap on occasion 10-20% time in which the more you eat healthy food, the more you will crave healthy food.

I will be practicing what I preach- everyday. Lead by example..

This changes your relationship with food-in a healthy way. Food for fuel, not for emotions or when deprived and eat everything like food will be gone forever. Now when I am more balanced, I’ll choose to eat healthy for health and my goals and know it’s a choice- not a drag.


Who reading this is maintaining a lean figure year round? What do you do that helps and how to you manage your nutrition/workouts differently?









Question for you..

If you were to think about the fitness industry and all it has to offer, in what way would you like more help?

Think of a way that can ultimately help Y-O-U in your fitness journey. Maybe something many fitness professionals are already doing, or a way where those services need more of , or even an imaginary service that hasn’t been created yet?

My desire is to help YOU and in order to do my best with what I know by experience and knowledge, I need to know the best way I can help.

Please brainstorm and daydream about it and let me know by a comment here or send me an email at

Thank You,


Online Training

There is so many articles on the internet on workout programs for multiple goals.That happen to be free. I think those are great resources especially if just starting out. But let’s say you are getting a little more serious….

Maybe you are second guessing if these exercises are right for your body type

Or maybe you’re needing a more personalized workout program that support your goals and hobbies

What if your injured or in recovery and need to work your body to its potential while not further injuring it

Is there a vacation coming up you’d like to be beach ready for or a special event

Are you a male or female- easy to build- or hardgainer- easy to put on fat- or naturally slim

What kind of time do you have and with the time you do have, how do you make it worthwhile

Are you changing it up enough or doing the same program you liked months-years ago that at one time gave your results but hey guess what you are stronger and need something more advanced now

These are some questions that come in my mind when I write someone an in individualized workout program. Also when someone tells me they do an online workout program that are out there for everybody- like I said I think it’s great you are using the resources available but ask yourself- are you ready for the next step? Are you ready to invest a little in something that you do almost everyday and where these individualized changes can be huge in strength, endurance, more functional, increase in athletic performance, more muscle/less body fat, flexibility, speed/agility, balance, which ever you are working towards depending on your personal goals. Let’s get to it- you are worth it!! Email me or comment here.


say no to drugs(sugar)

About a couple of months ago, I decided to cut out sugar completely. No more added sugar in my diet including any condiments, desserts, protein(candy) bars, processed foods, Ect. I did it not for “diet” reasons but for HEALTH. It was a choice I made and yes it can be hard, but sooo worth it!!

One article that inspired me and you should definitely read it is..

Also was inspired by the research I’ve done and in the past and myself experimenting with no added sugar besides natural fruit and vegetable sugars, I remember feeling GREAT!

Here’s an excellent article explaining some effects of sugar

To me I think of sugar as empty calories- nothing to serve-no nutrients, addictive in which a sugar binge is highly likely, and how it affects every system of your body- digestive, hormonal, brain, and more. So that alone makes me have no desire to have sugar. If anything it is helping emotionally. But food shouldn’t be an emotional fix, God is, not food.

So what made me really want to write this article is that im 100% serious about what I wrote above. We hear it all the time, but to put it to use is a different story. I haven’t had sugar in a couple of months, and a few nights ago I had some cookies that my mom made because I was tempted and gave in, not just 1-2 either…and wow let me tell you..

That night before I even went to sleep my stomach HURT. But the next morning was worst. I’m going to call it a cookie hangover. Dang, every joint in my body ached and I was sleepy, and my body felt so off, it was just a big reminder on why I’m not eating sugar. And what’s weird, is that I used to everyday and when your used to a certain feeling, its hard to think you can feel better, but I am here telling you that YOU can!!!

Try it please with sugar on top:) ha ha no but really I believe it’s for the best. Your body will thank you.



Disconnected weekend at the cabin

This last weekend, I had an amazing time at South Platte River and Decker’s Resort, where there is a few cabins, no service, lots of outdoor/nature time and back to SIMPLICITY.

In today’s world, when your going somewhere without service, it’s like “wait, what?” And you feel and are disconnected from the world. But man, oh the beauty! From being surrounded by the Lord’s wonderful creations and waking up without Facebook/Instagram and instead digging into God’s word and spending more personal time with God. Then in complete gratitude to the where I’m at with amazing people. And being around not high-tech or entertainment but with our self, nature, family, and a mind to conquer and sacrifice comfort for LIFE.

It make’s me want to re-evaluate some things in life. Like do we really need that upgrade or maybe how to prioritize our actions instead of leaning on social media, how about using our abilities and mind and body of strength that God gave us and spend it more on His purpose for you and I, which our purpose always points other’s to God because to fulfill our purpose would be impossible by man alone.

Being out here in nature also makes me think about stress in our lives. Did you know stress is the main contributor of all diseases? It raises cortisol levels (which is good for short high stressors, but when it’s prolonged it’s damaging for our health, especially the waist line). But yes being out here, makes me feel so calm where your head is clear, in a refreshed state, and creative, while being a helper and a lover. It makes me crave that more. How can we eliminate or lessen stress in our lives? What “extras” or “expectations” do we put on ourselves that is taking the best out of us? Are all of these to-do’s worth the toll, if we were to prioritize a few things and do the best we can, and be happy with that and let the pressure relieve, knowing there’s another day tomorrow?  I can just imagine in my head, that when Stress is relieving, Healing is Speeding. And to start with prayer and leaning on God for daily strength.

Overall I hope you had a glimpse of what I did and for both of us to just slow down-stop-and first be thankful for what we have, appreciate the little things in life, and ask yourself, “Am I going 100mph, what can I do to gain life and eliminate unnecessary stressors, that in the end might interrupt the goodness and God’s design plan He has for me in my life?”


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