3 Ways to Get your Body Back

“Life isn’t about finding yourself. Life is about creating yourself.” ~George Bernard Shaw I still remember this moment vividly, as if it had happened yesterday. My friend Ling and I were walking into a mall. I was dressed in the clothes I had been wearing for four months—baggy sweat pants, an oversized T-shirt, and flip-flops. In…

35 pounds lost in 12 weeks!

This Diva in Cali lost 35 pounds and 13.5 inches during her 12 week transformation program!  She began at 213 pounds and dropped to 178lbs, She went from a size XL to a size medium!  The BEST and most meaningful part of her testimonial that she wrote is that the 12 weeks gave her the…

Coach K’s Tips for Staying on Track on the Weekends!

The weekend days of the week are as important as our perfectly organized and scheduled work week days.  It’s pretty easy to stay in our healthy routines during the week because we don’t have much time for anything else! The freedom that the weekend offers can be challenging and dangerous if you are not prepared.  It is this time that you really need to…

New Year…New Us!

The New Year is here!  I am definitely a person that believes in New Year’s Resolutions. I use this holiday in a few different ways that I find beneficial to my mind, body, and soul.  I reflect on my past year and I first acknowledge my victories.  What happened this past year that were great accomplishments? What…

Sticking to your New Year’s Resolutions

It’s New Year’s resolution time. And for many, the clock of failure is already ticking. What’s the difference between those who stick to their New Year’s resolutions and those who don’t? Clarity of purpose. And a plan. So says business and life coach Tony Robbins. “Happy New Years everyone! Research shows that 80% of people give up on their New Years resolution by the 2nd week of February!” writes…

Tom’s Transformation & Story

💥Tom and I began our journey January 2018 (pic on left is his before photo from Dec 2017) when he was 200 pounds and here’s what he looks like on the right at 203 pounds today…about one year later. What an amazing year together. Tom cut down to 180 by April (middle photo) and was…

Coach K Booty Workout

Thought I would share a little video I recorded yesterday that shows you a bit of my glute workout.   Take notice of how in squat exercises, I push through my heels to feel the tension most in my glutes and hamstrings.  Also, with smith machine and plie squats – I don’t stand up out of those, which…

This is the Way it Goes…

As you begin to make healthier decisions and work on you, it’s interesting how you get questioned, poked at, and how those around you try to peer pressure you into eating things that aren’t on your diet or they try to convince you that you don’t need to go to the gym that much.` Goals can always be challenging.…

It’s Never Too Late (or Too Early)!

I was living a good life. I had a husband, two children, just built my dream home, and reached my personal goal of finally completing my four year degree before 40! Then the pain started:  aching and swelling in my feet and my knees. I got scared, and made a doctor’s appointment.  I was afraid I…

10 Ways to Stop Cravings for Unhealthy Foods and Sugar

Food cravings are the dieter’s worst enemy. These are intense or uncontrollable desires for specific foods, stronger than normal hunger.  The types of foods that people crave are highly variable, but these are often processed junk foods that are high in sugar.  Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.…

Tips for Eating Healthy While Traveling

Do you find it challenging to stay on your regular diet and continue eating healthy while traveling? It can be tough… the temptations for treats are everywhere and the need for extra sugar and caffeine to boost your energy when you cross time zones can mean lots of extra calories. But you can actually eat…