How Can you Light your Fire?


Who or what inspires you? Who or what inspires you towards the things you want to see in your life?

Shortly after I picked up running back in 2010, I began following a blog, The Logic of Long Distance. I became fascinated with the thoughts and conversation around long-distance running and read as much as I could. I also remember watching a number of YouTube videos of the famed marathoner Ryan Hall; in particular, one sticks out where he was prepping for the NYC marathon. I was so inspired – I loved it! Then, just a few short years later, I myself was in NYC and met his wife at the race expo! I WAS THRILLED.

I am certain that these things fueled my fire and excitement around a healthier life – not only in fitness, but in my nutrition and overall health.

It was not overnight, by far – my journey has been a steady progression with ups, downs, and loop-de-loops, just as everyone else’s.

What can you glean from – what are the resources available to you to inspire and propel you towards your greater health, fitness, and overall wellness and happiness?

Videos, movies, books, speakers, events, podcasts, meetup groups .. the list goes on.

Find what lights your fire!

What you seek, you will find .. 🙂


Key Recommendations for Healthy Eating Patterns

The Dietary Guidelines for Americans have been developed jointly by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), to provide recommendations based on current scientific knowledge about how dietary intake can reduce risk for major chronic diseases.

The most recent publication was released in 2015 (they come out every 5 years).

It’s a hefty publication. So, today, I wanted to share with you simply their key recommendations:

  • Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level.
  • ​​​​​​​​​​​​​​A healthy eating pattern includes:
    • A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
    • Fruits, especially whole fruits
    • Grains, at least half of which are whole grains
    • Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
    • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
    • Oils
  • A healthy eating pattern limits:
    • Saturated fats and trans fats, added sugars, and sodium

Key Recommendations that are quantitative are provided for several components of the diet that should be limited. These components are of particular public health concern in the United States, and the specified limits can help individuals achieve healthy eating patterns within calorie limits:

  • Consume less than 10 percent of calories per day from added sugars
  • Consume less than 10 percent of calories per day from saturated fats
  • Consume less than 2,300 milligrams (mg) per day of sodium
  • If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.

Essentially, with these last items, moderation should be the plan and execution within your nutrition intake. (Y’all know I don’t like the word, “diet,” haha!)

To read more into the Dietary Guidelines for Americans, check it out here! (

Education is powerful. When we know better – when we know the scientific recommendations for healthful eating – we can do better. Are there any areas that you need to adjust your habits to? How could you implement a few changes starting just today, just this week? New habits are easier to maintain once started – many times it takes a lot more energy to get the change going, until we are simply maintaining it.

Healthy feels good!

Have a wonderful rest of your week! If you have any specific questions regarding health, fitness, and wellness, please reach out to me and let me know! I would love to cover it!



Have you Hit a Plateau?

Possibly one of the most frustrating things is hitting a fitness plateau. If you’ve been exercising for a while with weight loss or strength gaining goals in mind and your results have seemed to stop coming, you may have hit a plateau.
It means that your body has gotten used to the activity you’ve been doing. It’s natural and normal. In fact, it’s great! Your body is an incredible creation with massive adaptability to new challenges. When presented with the same activity, our bodies adapt quite efficiently to it.
Sounds great, but what do you do now?
To challenge your body, do a variety of exercises. Do something different than you have been doing. If you’ve been walking 30 minutes daily, make twice a week a longer duration, or include some jogging intervals with your walk. Include weight or bodyweight exercises. If you’ve been weight training, mix up the exercises, amount of sets and repetitions, and order of the exercises.
Basically, you’ve got to mix it up.
Search for new ideas on the internet or check out a new fitness class or modality. You never know when you’ll find something new that you really wind up enjoying until you try it! 🙂
If you’re looking for ways to most effectively challenge your body in new ways to move toward achieving your health and fitness goals and want individual attention, reach out to me! Email me at I’d love to have a conversation with you about it.
Have a fantastic Tuesday!

Perspective for the Journey

Some days are tougher than others. Sometimes, they flow more easily.

Many of us have a vision for what we want our life to be like: our health and fitness included.

No matter how long the journey has been that we have traversed and trekked through, there are days that are more difficult for many of us.

In the days that the road seems long and the wins seem few (which may or may not actually be true, but at the time it is a legitimate feeling we are experiencing), let me share this message with you ..

Look to your destination to remind yourself of where you are going and why you want to go there. Then, look back to your beginning point to see how far you have come and how much you have grown.

This perspective will give you the courage to gather your strength for the rest of the journey.

It’s a brand new day, and a brand new week. Every day, we have the opportunity before us to stop, recollect, and start again. We can play with our variables to continue testing to find the formulas that work for us.

How to get to bed on time/earlier? How to eat the healthiest things to fuel our body? How to get out of bed in the morning to get our exercise in? How to remember to take the time to meditate and breathe throughout the day?

Don’t ever give up on the vision, the destination you have in your mind. Just keep trying different things to see what will produce the results you want.

And, if I can help collaborate with you on your health and fitness goals, reach out to me! I’d love to have a conversation about it with you.

Make it a fabulous day!

Is Coffee Good for us?

Have you heard the buzz this week trending in the coffee conversation? Are you an active coffee drinker and lover, or have you left it behind, due to controversial info out there on if it’s good for our health or not?

Earlier this week, two new studies were published SUPPORTING the health BENEFITS of drinking coffee, even decaf! These studies followed their participants for about 16 years with their coffee habits.

The larger of the two studies was done within 10 countries across Europe and concluded that “Coffee drinking was associated with reduced risk for death from various causes. This relationship did not vary by country.”

The second study was done in Hawaii and Los Angeles across cultures and concluded that: “Higher consumption of coffee was associated with lower risk for death in African Americans, Japanese Americans, Latinos, and whites.”

Aside from the above studies, coffee can be giving us these benefits: mood elevation, less risk of type 2 diabetes, protection against heart failure, less risk of Parkinson’s as well as lessen symptoms in those who have Parkinson’s, gallstone prevention, liver health, and reduced risk of liver cancer. (Read more in this article!)

Of course, don’t go overboard. Too much coffee, as I am sure you may very well know, can cause anxiety, nervousness, headaches, and more.

But, enjoy your cuppa with peace of mind! 🙂

Minute to Win It – #6 – Planning

“Minute to Win it” – one minute to a winning mindset!

#6 – Planning! Take time at night and in the morning to set your schedule and your mood, thoughts, and how you want the day to turn out, the things you want to get done – all of the above! So that you know exactly what you are going to do and not grasping at straws on a daily basis.

This can be done on a yearly, monthly, weekly, and daily basis! I recommend all of the above!

The time invested is invaluable. Give it a diligent try!

Make it a great day!

Group Workout Invite!


All fitness levels welcome! 

We had our first group workout yesterday and it was a HIIT! (*Insert pun chuckle and maybe an eye roll*)

Join us this upcoming Monday for the next one! Here are the details!

Date: Monday, July 17
Time: 6:00 pm – 7:00 pm
Where: 8 N Robinson St (The Richmond Wellness Studio)
Investment: $10 per participant

We meet at the studio and head over to Byrd Park/Fountain Lake – lots of room there.

If it is rainy, depending on how many people we have, we will head to the Carillon/Dogwood Dell and workout in the amphitheatre or stay around the roundhouse in Byrd Park, so we won’t get as wet.

It’ll be bodyweight HIIT/circuit training, full body – think: push-ups, lunges, squats, hops, lots of core work, lots of movement, a good amount of sweat, group camaraderie, lovely fresh air and beautiful scenery!

Opening it up to the community too – so, bring a friend!

This is a one-hour workout and we return back to the studio at 7 pm.

Will include stretching and warm up beforehand as well as cool down and stretching afterwards, included within the hour.

All you need to bring is yourself, workout clothes and $10.

RSVP by sending an email to Aubrey at, and also – let us know if you have any questions!

Minute to Win It – #5 – Set your Intention

“Minute to Win it” – one minute to a winning mindset!

#5 – Set your intention! Take 5 min when you awake and do a mental run-through of what you want your day to look like. Priorities, and how you want to FEEL going through them! Relaxed, versus hectic, harried and rushed? Fun?

What do you want to feel and experience during your day?

Make it a great day!

Is it OK to Exercise if You’re Sore?

Is it OK to exercise if you’re already sore?

Well – yes, and no.

Exercise isn’t always, well, comfortable. Particularly when we are experiencing DOMS – delayed onset muscle soreness. This is the soreness we feel anywhere from 24-72 hours after a workout. DOMS occurs because we make small tears in the muscle fibers by putting added stress to the muscles. This is a good thing because our body then repairs these muscle fibers and in doing so, they become stronger. It’s the process. (Read more here!)

These muscles need rest and recovery time to rebuild before you stress them again.

Yes, you CAN exercise, but: do something different than what gave you the soreness in the first place. For example, if you did a bunch of pushups one day, don’t do them the next. Instead, switch to another body part to exercise and work on squats or pull ups instead. Likewise, if your legs are sore, give them time to recover and work on exercises that train your upper body instead.

Finally, what you may do when your muscles are sore and uncomfortable is a low-intensity active recovery session. Depending on the cause of the soreness (e.g., strength/weight training in the above example), this may look like an easy 30-min ride on a bicycle or cross-trainer such as an elliptical, a yoga or barre class, and more. Do an activity that differs from the activity that caused your soreness. The goal is to get the blood pumping through your muscles to help them recover and adapt to the demands that the previous workout placed on them. (Read more on this here!)

What do you do to recover when you’re sore?


Minute to Win It – #4 – Be Kind!

“Minute to Win it” – one minute to a winning mindset!

#4 – Be kind! Be kind to others in your daily dealings and interactions, people that you work with, those that you live with, and most importantly – be kind to yourself and take care of yourself.

You are a valuable asset and when you invest in your own value, you increase the value you can give to those around you.

Make it a great day!