Thanks to the Women who have supported my journey!

With the celebration Mother’s Day in May, I want to honor my mother and the many women who have influenced who I am today. Below are the top 10 ways some very fun, quiet, educated, compassionate and opinionated women have used their powers on me! I am afraid I would leave someone out so I am not going to name names, however there are multiple names that would go with each line.

1. Thank you for no agreeing with me, not trying to convince me and accepting we have different ideas.

2. Thank you for the girl’s nights out. Whether book club, a movie or ice cream, the conversation was worthy of my time.

3.Thank you for letting me cry, get angry and then telling me to stand up and keep going.

4. Thank you for loving me when my actions weren’t lovable.

5. Thank you for believing in me when common sense seemed to have left and my dreams kicked in.

6. Thank you for supporting me when I was discouraged and celebrating with me when I found success.

7. Thank you for teaching me to cook ethnic foods.

8. Thank you for trusting me with your heartaches and keeping mine to yourself.

9. Thank you for shopping with me! The fun of finding the dear, whether new or consignment is so much fun!!!

10. Thank you for helping me with no expectation of anything in return.

For the one who deserves mentioning by name, Lora, aka mom, thank you for all of the above and more.

From a practical perspective: thank you for teaching me the skills of money management, cooking, how to runa home or large event, the importance of education and how to shop.

From a spiritual perspective: thank you for sharing your love of the scriptures and knowledge of prayer.

From a daughter’s perspective: thank you for unconditional love.

Women have the power to influence so many lives. Choose to use that power wisely! On May 8th please nominate a woman that has had a profound impact on your life. You both will be entered to win handmade soaps from Bossy Bars. The owner, Lisa Wharton, will be my guest blogger in May. To nominate a woman simply make a comment below as to why you are nominating them.

Meet Isabelle Attai

This summer I will celebrate my 20th wedding anniversary. I have been blessed to have experienced lots of laughter, some tears, support, frustration and unity. Now I want to celebrate many healthy years together in the future. When my husband expressed that he wanted to change some health habits for the better I knew just who to help guide and educate him, Isabelle Attai. Thanks Izzy for supporting Wade in his 27lb. (and counting) weight loss! Now he is sending me quinoa recipes!

5 Wellness Tips for your Active Lifestyle

Spice up your active lifestyle this spring by following a few wellness tips. Create new goals for outdoor fun and sports, looking great in bikinis/mankinis, and keeping kids energized to avoid the dreaded “What are we doing now?”

1. GET UNCOMFORTABLE- Avoid getting stuck in your ways because it’s the path of least resistance. Get uncomfortable until it becomes comfortable. We tend to cling to what we know because it is easy and predictable, and those are comforting thoughts. The problem is that comfort provides a false sense of security that holds us back. Commit to remove yourself from patterns of behavior that are not productive–lose the night time eating, stop putting off exercise because everyone is more important than you, etc.

2. HYDRATE- Water is free and essential to thrive. Invest in a 16-25 oz PBA free water bottle and commit to refilling it 4xper day. Too much? Then start with refilling 2xper day. Just initiate the habit, that’s what’s important. Drink purified or distilled water to prevent a build up of fluoride, arsenic and other water toxins when possible. Water increases energy and immune functions, decreases fatigue and cramps, promotes weight loss, flushes out toxins, and much more. Don’t leave home without it!

3. PACK SNACKS ON THE GO- Maintaining energy at all times is a must to perform your best in all manner of activities, and is a basic foundation for mood stability. Always combine protein with carbs. Consistent snacks between meals will help maintain blood sugars, increase metabolism, maintain concentration, and will overall make it easier for you to stick to healthy food choices throughout the day by managing the snack attack urge. Good snacks should be between 150-300 calories depending on your goals and activity level. Some of my favorite “On the go” snacks are:

1. Protein bars or shakes-Favorite: Usana Nutrition Bar-160 calories, 12 grams of protein, low glycemic, gluten free, GMO free

2. Snack packs of unsalted raw almonds with carrots or cucumbers

3. Apple with mozzarella cheese stick or Justin’s individual peanut butter packs

4. Hard boiled egg and fruit (grapes or berries) or celery sticks

5. Lower sugar granola and milk box (Udi’s has gluten free and low glycemic granola)

Bring a small cooler in the car with an ice pack and keep it cool during the warm weather.

4. EXERCISE PROGRESSIVELY- Create a realistic, repeatable routine, and then build your strength and/or endurance by increasing variables such as time, intensity, load, and/or number of repetitions. Don’t worry about those crazy TV ads showing folks nearly dropping dead from exhaustion in the latest miracle death march workout.  Start slow, and prudently increase variables as you become more fit. If you are already an athlete, gradually push the boundaries of your comfort zone by varying the intensity of workouts from day to day, trying new classes or forms of cardio training, and increasing your anaerobic threshold by working out longer in zone 3 or 4 twice per week.

5. LISTEN TO YOUR BODY- Seek Balance: Stress, emotions, self-doubt, lack of exercise or too much exercise, and poor diet all manifest themselves in the form of physical symptoms-fatigue, illness, and injury. No pain no gain is a sports slogan that has little to no grounding in the science of wellness. Each person is different, and every day is different. Sometimes you need to puck up the pace with exercise, and sometimes you need to tone it down for sustained and maximum results. Are you sore or fatigued from workouts for more than 2 days? If so maybe you are overtraining and need to take down the intensity. Do you feel pain? Listen to your body and avoid injury and over training. When you feel hungry do you reach for fuel of junk food? If you are not familiar with the signs of over-training, or think you may be training too lightly, call me. I can help you find the balance you seek.

Izzy Attai is a Wellness Coach & Certified Personal Trainer optimizing lifestyle choices in fitness, nutrition, and mindset. I customize wellness solutions based on where you are in your health journey. Contact me at and visit my website and blog at

April Giveaway Time!!

Win $30 online Usana Credit

This month’s giveaway has been provided for us by our future guest blogger Izzy Attai. Thank you Izzy for the $30 online Usana credit that our readers have the chance to win! Visit their website to see their selection of great tasting protein bars and all of the other great products that they have to offer Come back on Tuesday to see her great blog! Winner will be announced at 9pm!! Follow our blog to enter, “Like” and ‘Share” our fb post and comment below to let us know you did it for an extra entry!!!

 Congrats to Jessica!!!

We will send you an email with more information on how to redeem your online credit! Hope you enjoy some great tasting, good for you products.

Value Being Content

“Because one believes in oneself, one doesn’t try to convince others. Because one is content with oneself, one doesn’t need others’ approval. Because one accepts oneself, the whole world accepts him or her.”-Laozi

Are you being content with who you are, where your life is going and what you are doing? These are hard questions that can strike a nerve, however, if we are willing to be honest with ourselves they can be rewarding to answer. The ability for these questions to be rewarding is directly linked to being able to be content with who we are. Then we can support ourselves in where we decide to move our life next.

Living in a world of instant gratification can teach us to undermine the value of learning through the process of change. Instead we want instant results and will make extreme changes to produce what we want. Although, an end goal can be reached, what we lose in the process of slow and steady change is great. It is through the process of change we can create new patterns that will impact many areas in our lives and therefore in the lives of everyone we are in constant contact with.

This is where being content becomes an action for progress. By definition content is being satisfied or giving approval. This should not be confused with being complacent, a feeling of quiet pleasure of security; smug satisfaction.

From someone who has to put quiet time on her to-do list, being content is not a natural state of being. However, I have learned if I am not content with who I am today as I strive to improve, I lose opportunities to understand, be happy and live each day.

Challenge: Each day give yourself approval for something you have done. It can be as small as being on time to an appointment or as big as holding your tongue.



Wonder by R.J Palacio, nominee 2014 Colorado Children’s Book Award

Understanding who we are and having the courage to stay true to self is how we can bring change to the world and ourselves. Often just doing the best we can with the challenges we face brings this change. Wonder explores not only how kindness changes, but makes us aware that everyone, even the bullies in life, face challenges. Our perception is our reality, but the person next to us can have a very different view. Will we be kind enough to not judge?

August Pullman, Auggie, is bright, witty and everything but a normal 5th grader, he was born with mandivulofacial-dysostosis, which has left his face with severe deformities. When he commits to attend public school for the first time it will not only alter his universe, but everyone he has contact with.

“But this year there seems to be a shift in the cosmos. The galaxy is changing. Planets are falling out of alignment.”

We all have to decide how to handle change. Wonder uses Mr. Browne’s Precepts as a way to see how we choose who we can become. Mr. Browne is Auggie’s English teacher. He gives his classes a Precept to write about every month. Precepts are rules about really important things. September’s precept is, “When given the choice between being right or being kind choose kind.” Dr. Wayne W. Dyer.

Throughout the year Auggie and his classmates discover how they live up to the precepts given in challenging experiences. Along the way, they discover their own precepts and how experiences give us the opportunity to become. If you haven’t had the opportunity to read Wonder, it is worth every minute.

Remember what Mr. Tushman, Auggie’s principals says “…sometimes a duck is just a duck!” Don’t think too much as you read, but enjoy and absorb. And if it shifts your universe a little or reawakens you please share your precept.

August Pullman’s Precept:

Everyone in the world should get a standing ovation at least once in their life because we all overcometh the world.

Amanda Wilson’s 2014 Precept:

Being true to self is more important than praise.

You can’t be true to yourself if you don’t know who that is.

What is your Precept?