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What isn't scheduled, rarely gets done...

Uncategorized Jul 06, 2021

Good Morning!

The holiday has passed & we're slowly but surely getting our week started.

I LOVE July for many reasons and one of the main ones is because it marks the half-way point of the year, making it an ideal time to refocus on what's important to us & head in that direction for the next 6 months.

I also LOVE to track and schedule and write things down (nerd alert!) because there have been endless studies that show these are an effective way to to not only create a plan & stay consistent but to actually followthrough with the plan ultimately leading us to the results we are after.

And... we know that what isn't scheduled, rarely gets done.

I have 4 printable sheets for you today to help you do the same.  As a coach I enjoy simplifying healthy living for you & these for sheets do exactly that!

You can click on each one below to download, save, & print so you can use them anytime you need them. 


Let's do...

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Summer, Solstice, Sunshine, & Strawberries

This year, the June solstice occurs on Sunday, June 20, marking the start of summer in the Northern Hemisphere*. The summer solstice— also known as the longest day of the year is also Father’s Day this year!

It's known as the "longest" day of the year because it has longest period of sunlight hours which is such a beautiful gift! How are you celebrating this weekend?

Between Memorial Day Weekend a couple of weeks ago & this Sunday's solstice, there's no doubt that summer is HERE!

So many things to celebrate about this Sunday & this season. Here are a few ways we can soak it up!

* Checkout the full article from The Old Farmer's Almanac here.

*Photo: The Old Farmer's Almanac


Go strawberry picking. Enjoy a big bowl of strawberries and cream on the solstice.

There are many people—like the Swedes—who celebrate the beginning of...

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Instead of that...

Instead of...

Motivation focus on ENERGY

Calories focus on CHEMICALS

Weight loss focus on SELF-CARE

Wine focus on SLEEP

Complaining focus on GRATITUDE

Pressure focus on PURPOSE

Expectations focus on BOUNDARIES

Stress focus on PRIORITIES

Balance focus on HARMONY

Burning out focus on PLAY

Consuming focus on RELEASING

Constriction focus on EXPANSION

More focus on BETTER

Hate focus on LOVE


Instead of thinking of ALL things you have to do, focus on the few you MUST do to move the needle forward this week.

It's usually a lot less than you think.

You got this & we've got your back!

~ Coach D. & the FIERCE Team!

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Why focusing just on RESULTS doesn't work

#habits goals results May 04, 2021

May the 4th be with you, Derith!

Anyone else tempted to say, "and also with you"??? Ha, ha!

Well, Happy May! It's a brand new month, a new start, and hopefully a refreshed outlook on what's lies ahead of us. In my coach head & in the FIERCE life, a new month always brings with it a chance to set new goals to focus on.


I'm curious, what are YOUR goals for May?

Most of the time when I ask this question, I get answers like, "lose weight", "more energy", "drink less wine", "make a million dollars", etc


And, while these technically are goals, they are all OUTCOME goals meaning that they are identifying the outcome or RESULT we are after.

This is the first step in the goal-setting process because it is imperative we know where we want to go; BUT it's setting PROCESS goals that ultimately determines whether or not we achieve the goals we set.



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Disappearing Weekends?

Disappearing weekends...yeah, it's a thing. We look forward to it all week and almost as soon as it starts, it's over.

Did you know that there's 60 hours between that 6 p.m. Friday glass of wine and that 6 a.m. Monday alarm clock?

Shocking, I know.

Even if you sleep for 24 of those hours, that leaves 36 waking ones. That’s plenty of time for fun, relaxation and more importantly, recharging the batteries. However, we often try to cram in as much as humanly possible... errands, get togethers, downtime, workouts, grocery shopping... as time quickly slips away, creating that disappearing act we're all too familiar with.

We want weekends that allow us to decompress from the week while having time for some fun AND leaving us feeling refreshed, not exhausted or disappointed, so we can hit Monday ready to go. Am I right?

It IS possible to create this harmony in our weekends. It just takes a little guidance and some fierce intention.

I've got 5 easy ways you can start...

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Joyful Conversations, hearty laughs & strong hugs

370 days.

That's the our count since the "shutdown" happened for FIERCE. March 18, 2020, was our last class at the Garage Gym.

And here we are... not quite shutdown anymore but not quite back to normal...and definitely headed towards the bright side. 

Sliver Linings... yes, that saying can feel cliche and also carries so much truth for us these days. I know I have used it more times in the past year than in the previous 40 years of my life. 

This pandemic did come with silver linings and while they are different for all of us, I feel that this rings true for most...

We soon realized it was not the material things we missed, but the human contact. We craved for the company of others, joyful conversations, hearty laughs, and strong hugs... in the end that's what mattered most and that's what life is all about.

There was, and still is, an abundance of things I wouldn't have learned, felt, or experienced if it weren't for the pandemic; and the more I...

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Summer Party Guide ~ Drinks, Apps, Mains, Desserts, & More!

Uncategorized Jul 28, 2020

I love July...

July is the quintessential summer month. Everything we love about summer can be wrapped up in these fabulous 31 days.

Well, this is the final week of our favorite summer month and while our social life looks a little different than it did in past summers, the party doesn't have to end!

Today I am sharing our FIERCE Summer Party Guide that breaks down everything from drinks to appetizers/snacks to the main dishes, to desserts, and even some of my favorites!

In the FIERCE life, you can have your party and eat it too! In this fun little guide you'll find everything you need to have a healthy and delicious summer party regardless of how many guests you have or how far apart they need to be!


~ Coach D. xo

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Grab Your FIERCE Summer Party Guide Here
Enjoy the party & stay FIERCE!
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Will It Make the Boat Go Faster?

Uncategorized Jul 21, 2020

Photo Credit:

"Will it make the boat go faster?"

This one question changed the training-game for this British rowing team who took home the gold medal at the 2000 Sydney Olympics.

Great Britain hadn't won a gold medal in rowing since 1912. This one question allowed them to define the difference between being merely interested in a goal and being fiercely committed to a goal.

 Every decision, activity, choice, behavior, and action was met with this question, "Will it make the boat go faster?" And, if the answer was no, then they didn't do it.

No to the donut.

No to one more drink.

No to a late night out with friends.

No to skipping a workout.

No to taking weekends off.

No to hitting the snooze button.

No to slacking.

No to not finishing what you started.

You get the idea...

Here's another question for you?

Does the idea of achieving the goals you have sound interesting or "nice"? Or, are you truly committed to doing whatever it takes to achieve your...

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"No Cook" Lunch & Dinner Recipes ~ Plus, DIY Infused Water!

Light, simple, cook, calm, and easy going... that's what summer is all about. Coach Jess, our Yoga Coach, said that her mantra this summer is to "Live life by the tide." I love that and that is exactly what summer is about... letting things come and go and happen as they do while we enjoy cool breezes, warm sunshine, time with family and friends, and the yummy flavors that burst all season long!

Today I wanted to share some easy "no-cook" recipes for lunch and dinner and some super simple ways to enhance the taste of water so we stay nourished and hydrated as we celebrate this fun season!


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When it comes to food, I love to keep things simple, clean, and delicious; and with the many yummy flavors that summer brings, it’s easy to do!

Here are a few of my favorite “no-cook” recipes, ideal for warm summer months.  They are quick and healthy and oh, so flavorful that...

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A Full Month of Workouts!!!

Uncategorized Jun 09, 2020

Fitness is the name of the game for June.

And, we are LEVELING UP!

Now is the time to double-down on our health so we are strong and healthy and ready for all of the upcoming transitions into post-quarantine life.

Fitness is the foundation of living a fierce life and the anchor of physical health, so that is our focus all month long! As always, our mission is to give you the tools to make healthy habits easier to do so that you are consistent and get the results you are after!

We have all of your workouts for the rest of the month ready to go! You are all set baby!  All you need to do is download our June Workout Calendar & then click the video link and move!

Plus, we have a couple more resources below! Check them out!


June Workout Calendar

+ Links to Workout Videos!!


Click calendar to download pdf!

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