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Let's be really honest here - how often do you give yourself credit for accomplishing all of your fitness and nutrition goals?

OR - do you focus MORE on the times when you:

• slipped up and had ice cream 
• indulged in a slice of pizza (or 4) 
• skipped a workout in favor of Netflix
• couldn't make it to the gym on time because of "x, y or z"

And then (WORSE) beat yourself up for these common occurrences (which are totally normal, by the way) and feel - well.... kinda like a failure at meeting your wellness goals?

I GET IT! 

And you wanna know what?  Getting off track is PART OF THE PROCESS in achieving your goals.  It happens to the best of us! (Me included).   

Check out this short, sweet video where I give you my Top 3 Tips for Easily Getting Back on Track- and most importantly avoid feeling like a failure. 

The quick snapshot: 

1. Know your final destination and your 1st pit stop. 
What's...

39 Years of Lessons, Quotes & Thoughts…

Today is July 10th and it is my birthday.

It's funny, growing up birthdays were never a big deal so even now, at 39, it feels a bit strange to announce, "It's my birthday!"  

Sure, I had parties and cake, but nothing too special... well, except for my 10th birthday which was epic!  A slumber party, a cake that looked like a hamburger, staying up 'til midnight, and a white Swatch watch... yeah, that was a big one.

But, here I am, 29 years later realizing that I only really started celebrating in the last few years.  I actually used to pride myself on working on my birthday, demanding no one bought me any gifts, and purposely not making a fuss of it.

Why?  Well, I guess there could be a million reasons but I believe it mostly comes down to not wanting to be boastful or proud or one of those people...

But as I am learning to flip my mindset from lack to abundance, I am embracing my birthday as a big deal.  It...

Oh my, my, the line is fine between building ourselves up and beating ourselves up.

I am going to share a little story so you can tell the difference between them and identify the areas in your life where these two spaces are true for you.

The past Sunday, I ran a 10k (6.2 mi) race, which, for a sprinter, feels like a marathon, so I had to train for this.  And train I did! My motto my entire life has been, “if you want to get better, then you have to do more,“ and it was omnipresent last week leading up to the race.

Over the years I have applied this motto to everything… exercise, the hours I put into work, what I gave in relationships, you name it.  And, while there is drive and determination there, needing to do more and get better all of the time creates a space of always falling short of the finish line and feeling that what you do is never enough.  

Sound familiar?

You basically feel like you are on the hamster wheel of life, where no matter...

She said, “You’re a bit undone...like the frayed edge on a pair of jeans, which at first glance looks rough but is actually quite stylish.”

Let’s call her “Stacey”, and that was the best compliment she could have ever given me because it rings true for me, especially in my current season of life.

 I have gone through a tremendous amount of change over the past 4 months and I am learning that it is this combination, of the light and the shadow, of the straight lines and the rough edges, that creates our brilliance.  I used to shy away from embracing the shadows, the rough edges, the pieces of my puzzle that didn’t seem to fit anywhere. But now, through this change, the ability to unapologetically own my story, every word, every sentence, every paragraph, and every chapter, has been life-changing to say the least.  

 To stand up and say that I have made mistakes, that I recognize my patterns, my shortcomings, my strengths,...

As we bring March to a close this week, I wanted to share my best tips for "spring cleaning" the body after an indulgent weekend.

Oh how we love our weekends! The freedom with our schedules, a little extra sleep, the endless possibilities of things to do... and at the same time it can be easy to overdo it when it comes to our cocktails and treats.

Let's be honest... sometimes that is our goal for the weekend! And, it is just FUNto let go and "go for the gold" when it comes to the culinary fare we have access to these days.

We also know that too many of these days can leave us feeling lethargic, stuffed, and in need of a detox. So, today I have some simple tricks on how to recover after a night or weekend of overindulging to help reset your body.

Remember that the primary goal after a weekend of indulging is to rehydrate our body and reset our digestive system so it is ready to resume normal eating.

Here are my Weekend Recovery Tips:

Drink... water that is.

• Drink 20oz first thing...

The F.I.E.R.C.E. Life

Tuesday, January 23, 2018

Creating a Solid Morning Routine

Hello Tuesday!

I love the quote above from Anne Lamott, a brilliant American novelist...

"The hour before the world gets to you is precious and sacred time."

Let that seep in for just a moment.

What does your typical morning time consists of?

Is it yours?

Is it calm?

Is it nurturing?

Does it help set you up for success?

We have two Tuesdays left in January and since this is the month of building new habits, I thought we could take these two opportunities in The F.I.E.R.C.E. Life to build effective morning and nighttime routines.

And today, we begin with mornings.

----

By simply putting a few steps into place, we can reclaim our mornings so they do indeed feel "precious and sacred".

The purpose of a morning routine to is to ground the mind, body and soul to generate clarity on where we choose to put our energy.

This clarity moves us away from react mode (other's agendas) and into intentional choice...

Happy Tuesday!

This is the first morsel of The F.I.E.R.C.E. Life, your weekly dose of quick inspiration to shift perspective on fuel, fitness, and fulfillment.

This FLIP in mindset will show us that we have the choice, every single day, to show up & take action that brings us closer to becoming our best self, our fiercest self.

Today, we begin with one thing and the color red...

And, because I can hardly contain my excitement for kicking off our weekly inbox "date", I have a quick video to share it all!

Prefer to read instead? No problem!
Scroll down to read all the nuggets I share in the video.

Here we fiercely go!
~ Coach D.

For the readers:  

Boom and Good Morning!

Welcome to your first weekly dose of The F.IE.R.C.E. Life!  A little inspiration that will be delivered directly to your inbox each week so we can start to shift our perspective on food, fitness, and fulfillment.

This is what I call, “The F.I.E.R.C.E. Effect”.  

The effect that you...

The F.I.E.R.C.E. Life

Tuesday, February 20, 2018

Stress Does NOT Go With My Outfit

Are you wearing any STRESS today?

How does it feel?

Does it go with YOUR outfit?

Stress is something that has become the norm and in many circles can even be a badge of honor, similar to the glorification of busy. Been there...still there?

However, we know that when we experience, feel, & wear our stress for any period of time, it feels a lot less like a badge of honor and more like a 20-ton load on our backs, for all to see.

And, as I recently learned, your body will give you a WAKE-UP CALL, in my case SHINGLES, if you ignore any of the warnings for too long.

It's a bit ironic actually... this whole stress thing... since stress was something we needed back in the "running from a lion to save my life" days as a natural way to keep us safe.

In today's world, we've manipulated that fight or flight response in a way that's causing harm & draining our energy faster than the lion we were...

Here are some of my favorite and FAST meal prep tips that I use every Sunday!

Remember that every little bit counts! 

Enjoy!

~ Coach D. 

The F.I.E.R.C.E. Life

Tuesday, February 13, 2018

Sleep, Sex, & the Snooze Button

Did those three little "S" words get your attention?

"What do these words have in common", you ask? Well, except for the fact that they all start with the letter "s"?

These three things are drastically affected by our ENERGY, which just so happens to be our theme for February.

When our energy levels are lacking, it's usually because we aren't getting enough sleep which means we are hitting the snooze button far too often and for the other "s"... well, it can feel as farfetched of an option as the vision of you jumping out of bed each morning ready to seize the day!

As for our three little "s" words... on any given day we may think we don't get enough, we want more, and perhaps we do one of them more often then we'd like.

I will leave it to you to decide where those answers go in the lineup...and I'll leave it to Dr. Ruth for guidance on the other "s".

So, let's dive in to where I can help...

While...