Blog

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...

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...

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...

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

Tuesday, February 6, 2018

Energy In vs Out

Say hello to February!

Did it take anyone else the first 6 days of the month to actually admit that it is, in fact, here?

Or, was that just me?

Oh February, you cute little month, you!

You are short and sweet and almost always centered around love.

Now, I love "love" just as much as the next person, but that warm-and-fuzzy February feeling isn't quite how I'd describe what's lingering after our first thirty-something days of the year.

Why?

Well, January was meaty!

And, I'm not talking ground-turkey-meaty which is easily be broken up & stirred.

Nope.

I'm talking T-bone-meaty... thick and marbled and tough in parts, a few tender bites here and there... and mostly leaving us feeling the way you do after eating an actual T-bone steak ... fatigued, heavy, and in need of a nap.

Yeah... that kind of meaty.

And while we can also say that January was full and productive and a necessary transition after the holidays, the...

Here is a quick note about the immense power of two little words. "Thank You."  

How many times can you say, "thank you" today?  

Try it.  You'll be pleasantly surprised by what you get back.

Enjoy!

~ Coach D. 

Just a quick reminder of how we can change someone else's day and our own by simply asking one little question, "Who can I help today?"

Enjoy!

~ Coach D.