Are You Sabotaging Your Goals?

"Sleep is the cousin of Death". bad sleep is associated strongly with early mortality, being overweight, having metabolic syndrome, and getting cancer. I’ve said it, your doctor says it, and anyone who’s ever had a bad night’s sleep and felt like death the next day will say it: sleep is absolutely essential to happiness, health, and longevity.

You are not getting enough light during the day. You are eating to late. You are exercising to late. You are staying up to late. You are on Facebook, T.V., Your Phone. Click Here To Read More. 

Please take the time to follow this link - it truly is important information.

Bathing Suits, Shorts and Tank-Tops Oh My

With the weather warming up, I am starting to hearing the buzz from my clients, "Trina I need to be in a bathing suit for my trip in 10 days. What can I do to make this happen?"  The answer is simple.  It will take some consistency and discipline however. Here are some tips to get you on the right track:

  1. Grocery shop with seven days worth of food in mind.  This step is the most important one. Planning ahead will make your life much easier. When planning ahead you will have stocked shelves and less likely to order out when getting home from a long day.
  2. This is the easiest step: when cooking dinner, cook enough to have some leftovers.  You can freeze what is left for another night or have it for lunch the next day.
  3. Pack your lunch the night before. Be prepared for a long day at the office and knowing that you may not get a lunch break. Stock up on 'easy to eat foods'. Skipping meals is not allowed!
  4. Skip the dairy. According to the Center of Disease Control, dairy (cow’s milk) is one of the top 9 foods that can cause food sensitivities.
  5. No Bologna, ham, salami, pastrami or corned beef.  Skip the processed foods and choose quality beef, turkey, or chicken.
  6. Eat wild fish – not fish that is farmed raised.
  7. Serve up fruit.  Any kind! Try dipping your fruit in nut butter
  8. Skip the grains. Wheat is number on the list; more than 35% of us have sensitivity to wheat and other grains.
  9. Think color with Veggies! Eat many and all kinds
  10. Limit baked goods. This is the 2nd leading source of saturated fat in our diets.
  11. Hydration is the key to keep your body running like a champion. So drink up!
  12. Space your meals about 2-3 hours apart.  Eating often keeps the metabolism burning hot.
  13. Eat as many veggies as you want. Think small with everything else. A fist size is one serving of fruit. The size of your checkbook is your protein serving size. 3 dice is the size of your fats.

This lifestyle change can happen not only for your trip but for everyday living.

Consult your physician before starting a fitness or exercise program.  Trina’s column is written for educational purposes only. In no way is it to diagnose, cure or treat any medical conditions.

original post can be found at The Independent News Paper



How to Avoid Shin Splints

Now that the weather is starting to warm up, this is a great time to dust off your shoes and get outside for a run. One of the more common running injuries that can occur is shin splints. When the athlete over loads their training routine the muscles in the shin area can become inflamed and cause intense pain. So before you up the intensity of your training I have asked my good friend and trusted Physical Therapist Ben Shatto to share his tips with us.

  • Check your shoes.  Your shoes may be worn out and may be the cause of the pain. Shoes typically only last 350-500 miles.  If you are nearing those miles, then it may be time to change.  If you’re unsure if your shoes are performing correctly, visit your local running shoe store.  
  • If you change running surfaces, progress slowly.  If you are used to running on softer surfaces, such as dirt or a running track, progress carefully and slowly when you run on a harder surface like concrete.  Over all, softer running surfaces are better for your body.
  • Have your gait analyzed while running.  Gait or running abnormalities can increase your risk of developing shin splints.  Over striding tends to occur while running downhill.  Check with your local running store or a physical therapy clinic for a monthly gait analysis clinic. 
  • Warm up prior to exercise.  I recommend that you increase your normal warm up time by at least 10 minutes in order to increase blood flow to the area.  This allows for better mobility and also prepares the tissues for exercise. .
  • Cool down.  After performing your exercises, take extra time to cool down and stretch.  Focus on calf stretching as well as general lower extremity mobility stretches.  Try a foam roller.
  • Strengthen the stabilizing muscles of your hips and ankles. Strengthening the muscles of your hips and ankles will help to maintain normal gait mechanics during exercise and running.  Not only will this help to prevent shin splints, it will likely help to prevent developing other orthopedic issues such as plantar fasciitis and hip or knee pain.
  • If you experience pain, seek help early.  Don’t ignore those little aches and pains that can develop as you exercise and train.  They may be early warning signs of a developing problem. 

Thank you Ben, and as always you provide us with trusted information and empower us with knowledge. To read more from Ben Shatto you can visit his website at


Original Source from Independent News Paper


It is never to late to start

Lumina at the age of 72 lift weights 3 times a week and hikes daily. Judi, age 76 participates in a CrossFit workout 3 times a week and walks the green belt. Stan at the age of 64 jump ropes, lift weights and runs short distances. There is definitely something to be said that we can work out later in life and still reap the benefits.  According to a study researchers tracked 9,500 women for 12 years, starting when they were at least age 66. In that time, they found that those who went from doing little or nothing to walking just a mile a day slashed their risk of death from all causes and from cancer by nearly half. Their risk of heart disease also fell by more than a third. In fact, they enjoyed nearly as much protection as women who were physically active before the study began and remained so. Jane A. Cauley, DrPH, of the University of Pittsburgh, "We're talking about women with an average age of 77 at the second visit," she tells WebMD. "And we're talking about their engaging in very mild exercise -- and not running marathons."


If your only form of exercise is working out with your cell phone here are a few tips to get started:

Get a checkup before a workout. A visit to your doctor is wise for anyone beginning an exercise program, but it's crucial for the elderly or others who have been inactive because of health problems.

Start  slow. Once you get the okay, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. You may not be able to do more than 15 minutes the first few weeks.

Go more often. Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day.

Listen to your body. Don’t worry about going fast. If you are tiring easily or cannot talk comfortably you will need to slow it down or stop.

Don’t do it alone.  Studies show you are more likely to continue long term if you have an accountability partner.

Do what you enjoy. Far too often do I hear “I really don’t like to exercise” Pick an activity that you enjoy, gardening, swimming, tennis, hiking, or skiing. Most important is that you keep moving.


original article written:


Thanks for hanging out with me

IMG9538531 I am appreciative for this journey you took with me - thank you so much. I learn something every time we do a challenge. My wish for you is to remember what foods brought you to this challenge in the first place and how that food made you feel. Look at how you did this challenge, where you could have improved upon, and hopefully I see you at our next challenge!

I picked two winners this challenge - Paleo Challenge Points Jan 2016

  1. $125 GOES to Jennifer had the most points on the board worked hard to earn those points - Great JOB JENNIFER!
  2. $125 GOES to Peggy was the most consistent with her food and lost the most percentage of Body Fat! -4.97% If you know Peggy you wonder where she hid all the extra body fat - and she looks great!


Many of you lost AMAZING amounts of body fat. Tawnie came in at -4.90%. Katie lost -4.90%. Andrea lost -4.03%. Ashely with a -3.52% lost. Lanette - 3.14%.





Day 31 of our Paleo Challenge

Today 2/3 you will post your final points 2/2 along with your fitness test results,  measurements, and send us your before and after photos. I saved some of your posts from our last challenge - thought it might be good to see your progress from the last challenge.



Day 30 of our Paleo Challenge

Welcome to Day 30 of your 30 day Paleo Challenge. Today February 2nd you will record your points from 2/1/16 by Midnight. (As a reminder I will not except posts after Midnight)

There are so many women in my life, current clients, past clients, friends, and acquaintances that struggle with weight loss - but they won't give up their alcohol. I have posted this before and it is worth reading.

Can you have your wine and see results too?

I doubt it’s a big surprise that avoiding chronic alcohol use is best for a lean body composition, but do you know why? It’s not just the added calories (alcohol offers seven calories per gram compared to carbs and protein, which contain four each). Alcohol affects  metabolism because when you drink it, and your body puts all other metabolic processes on hold until it has processed the alcohol. Your body can’t convert the calories from the alcohol to fat, meaning it needs to use them up, and will delay all other fat burning and energy use until the alcohol has been processed.

Drinking alcohol affects your hormones as well, increasing cortisol and modifying steroid metabolism in the liver. This results in lower androgens for both sexes. Women with higher levels of androgens and men with lower levels are equally at risk for belly fat gain, and for men, lower androgens mean less testosterone.

Bad news! Read On

And the good news