Do You Suffer from Gymtimidation?

Denver Fashion Photographer Brent Andeck-9487

Perhaps you’ve felt uneasy or nervous towards going to the gym. Could it be possible you’re suffering from gymtimidation? Do you conveniently use the side effects of gym avoidance and resistance to exercise (no pun intended) to not go to the gym? Let’s break this word down into layman’s terms. Gymtimidation is intimidation of the gym. Years ago I was intimidated by anything and everything in the gym. Here are two examples, which are warning signs, of what this condition looked like in me. • Fear of equipment: What are all these odd machines, and how in the world do you know what to do? It didn’t help my insecurity that everyone seemed to know what he or she was doing. • Annoyance of other people: For me, this was men who grunt while lifting heavy weights, and women who look like they are going out on a date instead… Read Full Post

What’s the Difference Between Running and Jogging?

Liz, Lori, and Tim after finishing Ironman Canada 2013

Recently while running with my friend Lori, she told me about buying a gym membership. Lori was excited to learn new ways of exercising, and trying new classes that the gym offers. This gym classifies you as a runner or a jogger based on your average mile pace. This sparked a great discussion on our run that morning! I have a strong opinion on this topic, and I feel that if you call yourself a “runner” it is because you enjoy the physical act of running. I believe it doesn’t matter how many miles you can run, your weekly mileage totals, or how many races you’ve done. None of those things “make” you a runner. Regardless of your pace, if you’re going fast enough that you clearly are not walking, then you are running. Therefore, you are a runner! I’d like to hear your opinions. What is the difference between… Read Full Post

5 Strange Sports Sadly No Longer in the Olympics

pigeon shooting

The Closing Ceremony of Rio 2016 was Sunday night, and sadly these strange sports have been gone for years. Perhaps if enough people signed petitions the IOC could bring them back someday?   Live Pigeon Shooting – This could have been an animal rights activist’s worst nightmare. Nearly 300 birds were killed when the live pigeon shooting event made its only Olympic appearance at the Paris Games in 1900.   Tug of War – Teams of eight had five minutes to pull their opponents six feet over a line. If there were no winner after the time limit expired, the team who’d pulled their rivals the furthest would win.   Croquet – This rowdy event was in the Olympics on just one occasion, at Paris in 1900. It’s notable for being the first Olympic event in which women participated, against their male counterparts and not in their own competition. 

The sport was removed… Read Full Post

What Happens When We Break Down the Walls of Excuses?

Excuses Don't Burn Calories!

If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse. – Jim Rohn I’ve had many excuses to avoid living a healthy lifestyle. I’ve used them all in some way, shape, or form so I relate to my clients who have any and every excuse imaginable! But what happens when we break down the walls of excuses?  Amazing things happen! One of my clients faced his excuses of not eating healthy, and he lost 44 pounds in just 10 weeks! Another client confronted her avoidance with exercise, and she walked her first 5K, which was a huge fitness milestone. Another man I am coaching confronted his excuse that veggies don’t taste good. Now he proudly chooses to snack on carrots during his horrendous daily commute, as compared to going through a bag of trail mix each day. I have clients who are sedentary, and we’re working together to… Read Full Post

Happy National Get Fit Don’t Sit Day!

Take a Break

Tomorrow is the second annual National Get Fit Don’t Sit Day. This national wellness day is organized by the American Diabetes Association. The ADA is committed to advancing the prevention, research, and treatment of diabetes and is one of the nation’s leading voluntary health organizations. I volunteered for the ADA’s annual cycling event, Tour de Cure, for a number of years – so the the ADA is very near and dear to my heart! On the National Get Fit Don’t Sit Day, the ADA encourages everyone to get up and move at least once every 90 minutes throughout the work day. By getting up and moving each hour, it limits the amount of time you spend sitting down.  If you are looking for some creative ways to move, I came across a funny article discussing the ways to stay active during the workday. As a joke, you could: Walk to the bathroom…. Read Full Post

Abs Are Made in the Kitchen!

Abs Are Made in the Kitchen!

I love the phrase “Abs are made in the kitchen.” So many times we believe that in order to get a killer stomach, you must be killing yourself with abdominal exercises. While working your core and abs will benefit you, if you’re looking to tone up those abs, it’s not all exercise that will get you results. The phrase “Abs are made in the kitchen” is referring to the fact that diet is vital to getting results. By eating healthy foods, you will get more results than just focusing on your abs. Swimsuit season is right around the corner. I am your one-stop shop for a coach who can get you feeling and looking healthy for summertime! Contact me at, or check out to learn more! Do you believe that abs are made in the kitchen?

Top 3 Exercises for Strong, Killer Legs

Leg Day

Whether you are looking to build muscle in your legs, have them become stronger, or just want your legs to look better, over the next few days I’ll share my top three leg exercises. A few days ago I discussed squats, so if you missed it be sure to check it out: My second favorite exercise for strengthening your legs are lunges. The largest groups of muscles in your lower body are being worked: your gluts, quads, hamstrings, and even a little of your calves. Some people feel that keeping your hands on your hips helps with balance for lunges. Personally, if I am not holding a bar or weights I prefer to have my hands at my sides. Step forward with your right leg, far out enough so that as you lower your right leg to 90 degrees, your knee does not go past your toes. By the… Read Full Post

MLK Day: A Day of Service


    Today as we celebrate Dr. Martin Luther King Jr., we remember how he led our country in the way he served. For those of us who were not alive to see what an incredible figure he was of the modern era, we don’t grasp the full experience of those who were alive during the mid 1950s – 1960s. However, hopefully we all can reflect on the immeasurable impact his life had on the Civil Rights Movement. Dr. Martin Luther King Jr. served both his community and our country. I used to look at MLK Day as a holiday, and was unaware that it is so much more than that. It is the only federal holiday observed as a national day of service. This one minute PSA by the Corporation for National and Community Service is great, I hope you enjoy it: To honor Dr. Martin Luther King Jr.’s… Read Full Post

3 Exercises for Strong, Killer Legs

suck it up buttercup

    Whether you are looking to build muscle in your legs, have them become stronger, or you just want your legs to look better, over the next few days I’ll share my top three leg exercises. Today you’ll hear all about squats, next is lunges, and then deadlifts. Squats work your largest groups of muscles in your lower body: gluts, quads, hamstrings, and even a little of your calves.   The analogy I use to describe the form of a proper squat is imagining a porta-potty, because that’s something you don’t want to touch, and you don’t want to miss! Although I joke about the porta-potty analogy, the squat is an excellent functional exercise, meaning it mirrors what you do in everyday life. Practicing the motion of the squat is also great for the aging population, as it helps maintain independence.   To do a proper squat, stand with feet… Read Full Post

What’s Your Excuse?

Excuses Don't Burn Calories!

  I’ve had many excuses to get out of exercising, some of which I thought were valid, but in reality were not. As a kid, I convinced my mom to have a doctor write me a note to get me out of gym class, track day, or anything involving exercise. This supported my medical excuse, which really was not a valid reason. All it did was continue to enable my severe avoidance issues with exercise.   There are many excuses to avoiding exercise, and none have yet to have shown to be an effective way to burn calories. Hence, the inspiration for my shirt! So what’s your excuse to avoid exercising? Check out my wellness coaching packages, and let me defeat all your excuses – because believe me, I’ve used all of them!