Night Cravings

cravings food health nutrition Nov 20, 2019

When talking to my clients about when they screw up their eating plan guess what the answer is...

Night cravings.


They wake up in the morning, have a smoothie for breakfast, a salad for lunch and at bedtime they eat a package of cookies and go to bed.

Or something like that.

I know for me personally it was after late night at work I would cave and want fries and a soda so bad!


Well, there is an actual science behind why you want to eat sugars and fats at night.  Sometimes it's as simple as you are actually just tired and need to go to bed.  Sometimes it's that you haven't had enough protein throughout the day and you are misreading what your body needs.


Night cravings can do a lot of damage if handled poorly.  Your metabolism slows at night because your body simply needs less calories while you sleep.  So, if you stuff your body with sugar and fats and then go to bed, you body will simply store it as body fat while you sleep.  It then...

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Remember your "WHY"

In the Holiday Challenge group I have going on, we are about a week into it.

It's amazing to me, but not surprising anymore, how quickly people can lose motivation to do the thing they desire to accomplish.

We get excited about something that can transform us.  We know it is good for us.  We know we need it.  We know the benefits.  So why do we lose the motivation and will power to get it done or keep going.  And why does it get lost so quickly on some people?

Over the years I have discovered that if your "why" isn't strong enough, you will not stick to the program.  If you do not KNOW why you are in it and if that why is  weak, motivation doesn't last.



We are about to take you through the most powerful tool you will ever have for long term health... finding out WHY and making it more of a bigger part of you rather than pushed into the back of your mind.  Let's pull it out to the front and make it the tool you will have to get...

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Race report for Another Dam Race 2019

My husband Bill and me and my 2 youngest sons went on an adventure this past weekend.  We signed up for a 10 mile paddling race from Parker Dam Arizona to Parker California.  It's open to kayaks, canoes, Stand up Paddlers, Surf Ski's, you name it!  Pretty much anyone on anything with a paddle is welcome to jump in.  There were even a few Prone paddlers as well as the event. 

Let's just skip talking about the drive there...  Only to mention, we had planned on being there early on Friday for demo day but due to car problems that started halfway there, we took a LOT longer to drive there than we had planned.

So we got there late Friday and checked into our bungalow on the beach of the Colorado River.  Such an awesome place.  So gorgeous!

Saturday morning we got up bright an early.  But since we were only steps away from the start, we took our time getting rolling and heading over.   As the sun was coming through the windows of our...

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Take that assessment!

I ask my clients to do a fitness assessment every 4 weeks to track their results.  It's a scary step.  I hear many of them say they are nervous to even step into that place.  To take that photo, to try and see how long they can hold a plank, time a mile, measure the belly button line, etc...

It's scary to take that step when you are out of shape.    If you are in that place of feeling scary to do that assessment, you are not alone.  Even I get in that space.  Feel the fear and do it anyway!

A fitness assessment can consist of a number of different things.  You can weigh and measure.  You can test how long you hold a plank or wall sit.  You can see how many pushups or pull ups you can do.  You can test your body fat.  You can visit a doctor and get some blood work done.  There are a number of things you can choose to do.

Barebones  -  I suggest testing a skill - like strength and cardio and getting a photo...

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Plan to succeed!

We have just started our winter challenge group.  Clients are chomping at the bit to get started.  They just want to jump in and see results.  I have to stop them and force some of them to take a deep breathe.  Let's just take a couple of days for planning.  Don't stress about getting rolling too fast.

Step one is always plan.  Take the first day of the week and just plan and prepare.  Use the day to map things out.  Do some meal prepping.  Plan your meals.  Plan your shopping lists.  Write down your workout times on your calendar.

When I am mapping out my calendar I put in important dates, commitments, activities, etc...

Next I put in my personal development.  I have found that my personal development time is usually first thing in the morning BEFORE any other commitment anyway.  USUALLY my time for me is before 7:30am.

There are some exception to this.  Like those classes I love and want to attend, some of them...

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St. George Ironman 2019

I tell people that I have done the Ironman every year since it first came to St. George, Utah, but I have never crossed the finish line.

It's true.  I have.

But my way of doing the Ironman isn't the way a lot of people would think.  I "do the ironman" from the top of my kayak or paddleboard and support the swimmers in the race.

In case you didn't know, the Ironman is a Triathlon event.  Athletes swim, bike and run long distances in each leg of the event.  It's an amazing thing to accomplish as an athlete.  It's also amazing to be involved as a volunteer.

Every year for the Ironman, I wake up early on that Saturday morning and head to the water's edge hours before the sun is up to meet the rest of the water support team.  We get assigned our stretch of water and some instruction on how to do our job and then we head out across the lake to take our spot.  

Every year my husband and I have jumped in and done our part assisting in keeping...

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Fit Chicks or Boards and Babes?


Blissful, magical weekend.

I just spent 3 days camping at Quail Creek State park with some AMAZING women.

This is FIT CHICKS Campout.

I am going to try and describe to you just how awesome it was.  But just like taking pictures, it's always better in real life.

My buddy, Nikki Revis and I, put together the plans for our 2nd annual Fit Chicks Campout together.  It's RevvFitness meets Phazes Fitness and it's the bomb!

Day one: After meeting at RevvFitness studio in Hurricane Utah, and handing out the awesome goodie bags, We carpooled to Quail Creek State Park and received basic Kayaking Instruction.  Then we paddled across the lake and had a picnic and hike on the far side of Quail Lake. 

The Views were amazing! The weather was perfect.  The water was beautiful.  One daredevil, Heather, decided to jump in the cool water and really take it all in. We kayaked back and had a little free time before dinner.

For dinner we had delicious...

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"Mistakes are the Portals of Discovery"

Uncategorized Apr 23, 2019

How many times have you ever thought, "I wish I could do that?" and then don't even try?

How many times have you laughed at someone trying something that didn't go so well?

Have you ever watched those "fail videos" of people attempting something new and different and "failing" and laughed at them?

I have.

Do you worry about what other people think if you look silly trying something new that you KNOW you can't do, yet?

Have you ever watched a determined toddler attempt the new and impossible?

If you really want to get inspired, follow a 2 or 3 year old around for a while.  Nothing stops them.  They won't take "NO" for an answer.

I've raised 5 kids and I can tell you from experience, a determined kid will find a way to do the dangerous, messy tough stuff.  A baby will get back up over and over and over again when attempting to walk.

Remember falling on your bike the and scraping up your knees the first time you tried?

How is it that as adults we tend to worry about...

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Healthy Skin From the Inside

health nutrition skincare Mar 20, 2019

A couple of weeks ago after I spoke at a Women's Forum, I was surprised when a woman came up to me after and asked about my skin care regimen.  I wasn't presenting or selling anything related to skin care.  It took me back for a second.  You see, I don't have one.  I wash my face with soap and water and put on lotion and go.

I rarely ever wear any makeup other than a little eyeliner and eyebrow pencil and that's it.

I am not even brand loyal.  Technically I am a NUSKIN rep.  BUT, I just use their awesome whitening toothpaste and am not currently using their skincare line that I hear is amazing.

I don't know what kind of soap I use.  It's probably something I brought home from a hotel.  My lotion I use currently, I got at Walmart - Neutrogena oil-free SPF 15.  Sometimes I use Oil of Olay.  Seriously.  It changes sometimes.

The question comes back, why then is my skin blemish free and looking radiant most of the time?

Truth is, I...

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Sleep Better

health recovery rest sleep Mar 01, 2019

A good night's rest is crucial to your health.

Your body repairs and heals at night.  Lack of proper rest ages you and effects weight loss and metabolism.

Get your sleep!

How much sleep do you need?  Well the studies are all different.  This depends on your age and your resting metabolic rate.  For most of us, around 8 hours is ideal.  As we get older it seems to be less and less.  

Getting to sleep is the tricky part for many of us.

Here are a few tips to make bed time easier.

1 - Turn off the electronics at least an hour or 2 before bed.  Don't fall asleep with the TV or Cell phone going.  This disrupts sleep patterns and effects you quality of sleep at night.

2 - Don't eat before bed time.  I recommend you haven't eaten for 2 hours before bed.  If you do HAVE to eat something,  try drinking a warm herbal tea first.  If you are still starving, have a SMALL or 1/2 portion of a lean protein and another cup of an herbal...

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